Keto BBQ Chicken — Meal Prep in 30 Minutes
BBQ chicken is one of those meals that feels like cheating on keto — until you check the sugar content in regular BBQ sauce. One tablespoon can have 6-8g of sugar. Multiply that across a whole meal and your macros are toast.
Follow us on Instagram: @topnutrition.andfitness for live taste tests, new product arrivals, and saved reviews in our Story Highlights.
Enter G Hughes Sugar-Free BBQ Sauce. Zero sugar, 2 calories per serving, and it actually tastes like BBQ sauce. This is the easiest keto meal prep you'll ever make.
What You Need (Makes 4 servings)
- 4 boneless skinless chicken breasts (about 1.5 lbs)
- 1/2 cup G Hughes Sugar-Free BBQ Sauce (any flavor — Hickory and Sweet & Spicy are both excellent)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Side: steamed broccoli, cauliflower rice, or green beans
How to Make It
- Preheat oven to 400F (200C).
- Season chicken breasts with garlic powder, smoked paprika, salt, and pepper.
- Heat olive oil in an oven-safe skillet over medium-high heat. Sear chicken 3 minutes per side.
- Brush G Hughes BBQ sauce generously over each breast.
- Transfer skillet to oven. Bake 18-22 minutes until internal temp reaches 165F.
- Rest 5 minutes, slice, and portion into meal prep containers with your choice of sides.
Macros Per Serving (chicken only)
- Protein: ~40g
- Calories: ~220
- Carbs: ~1g
- Fat: ~6g
- Sugar: 0g
Pro Tips
- Slow cooker version: Throw chicken + full bottle of G Hughes in a slow cooker on low for 6 hours. Shred with forks. Done.
- Air fryer version: 375F for 12-15 minutes, flip halfway, brush with sauce in the last 3 minutes.
- Batch it: Make 8 servings on Sunday. Lunch is handled for the week.
- Use it as a dip too: G Hughes sauces work great as a dipping sauce for Simply Scrumptous Savoury Keto Snacks.
Shop the Ingredients
In stock with same-day shipping from Montreal (order before 4 PM EST). Free shipping over $125 CAD. Earn 5% cash back with Top Nutrition Rewards.
