Healthy BBQ Chicken Thighs have never tasted so good. Made with loads of spices, coconut sugar, and your favorite BBQ sauce, this is the perfect meal for dinner or meal prep!
An easy, at home grilled chicken thigh recipe
Have you ever craved a tasty BBQ chicken meal but wanted a healthier alternative? I’m about to make your day! This easy recipe only requires 10 minutes of prep time and about 12 minutes of cooking time (after refrigerating for a few hours).
With only a few ingredients (chicken, BBQ sauce, sugar, and spices), it’s easy to whip together, and if prepped ahead of time, is a perfect weeknight meal! This recipe makes 8-10 servings, making it great for a crowd or for your weekly meal prep.
Ingredients in this healthy chicken thigh recipe
Healthy BBQ chicken thighs require a very minimal amount of ingredients, most of which you probably already have. Don’t you love when that happens?! Here’s what you’ll need:
- Chicken Thighs: When it comes to the chicken, you’ll need boneless and skinless thighs. I recommend a pack of 8-10 to go with the amount of flavorings we’ll be using.
- Spices: For spices, you’ll need 1 tsp of each of the following: chili powder, onion powder, cumin, smoked paprika, garlic powder, ground mustard, salt, and pepper.
- Coconut Sugar: Coconut sugar adds a subtly sweet flavor that pairs wonderfully with the spices. I recommend 2 tbsp. You can also use brown sugar if preferred!
- BBQ Sauce: Finally, add the signature tangy flavor with ½ cup of BBQ sauce.
Tools you need for this recipe
You will only need a few cooking tools to make BBQ chicken thighs. Grab a large Ziploc bag, a small bowl, oil or nonstick spray, and something to flip the chicken on the grill.
For measuring, make sure you have 1 tsp, 2 tbsp, and ½ cup sized measuring cups.
How to make healthy BBQ chicken thighs
Making these chicken thighs is a pretty simple process that begins with marinating the chicken. Let’s begin!
Start by trimming the chicken thighs as needed and then placing them in the large Ziploc bag.
In your small bowl, combine all the spices and coconut sugar.
Pour the mixture into the bag and shake it until the chicken is completely coated. Refrigerate everything together for 4-24 hours. The longer, the better!
When the chicken is ready to grill, take it out of the refrigerator and let it sit for about 15 minutes.
Heat the grill to 400°F and wipe it down with oil or nonstick spray.
Cook the chicken on direct heat for about 4 minutes on each side. Then, flip and cook again on the first side for another 4 minutes.
Move the thighs off of the direct heat and baste each side with BBQ sauce. Return to the heat and cook for another 1 minute on each side, or until the internal temperature reaches 165°F. This will depend on the thickness of the chicken, so cook longer if needed.
Storing the leftover chicken
BBQ chicken leftovers can be stored in airtight containers and kept in the refrigerator and enjoyed within 4 days.
If meal prepping, I recommend keeping it portioned out in ready-to-go containers!
I’m all about making recipes your own, so I encourage you to have fun with the spices and flavorings! If you love a certain spice, use a little extra to enhance its flavor in the chicken. You can also use other cuts of chicken, turkey, or Maui BBQ sauce for extra zing!
If you liked this recipe, you’ll want to try these!
This recipe is an amazing and healthy alternative to regular BBQ chicken. If you liked it, try these chicken dishes for more yummy ideas!
- One Pot Chicken Parmesan Pasta
- Caprese Chicken Quinoa Bake
- Cranberry Chicken Casserole
- Lemon Chicken Spaghetti Squash Casserole
- 8–10 chicken thighs, boneless and skinless
- 1 tsp each: chili powder, onion powder, cumin, smoked paprika, garlic powder, ground mustard, salt, pepper.
- 2 tbsp coconut sugar (or brown sugar)
- 1/2 cup BBQ sauce
- Trim chicken thighs as needed. Place in large ziploc bag.
- In a small bowl, combine all spices and coconut sugar.
- Pour into ziplock bag and shake until chicken is completely coated. Refrigerate 4-24 hours.
- When ready to grill, let chicken sit on counter for 15 minutes.
- Heat grill to 400F and wipe down with oil or nonstick spray.
- Cook on direct heat for about 4 minutes each side. Flip and cook on the same side another 4 minutes.
- Move thighs off direct heat and baste each side with BBQ sauce, let cook another 1 minute on each side or until internal temp reaches 165F. This will depend on thickness of chicken. Cook longer if needed.
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