Homemade Healthy BBQ Chicken Thighs (1 Hr, 15 Mins)

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Here’s a healthy delicious and nutritious dish that’s perfect for any meal.

These chicken thighs are marinated in a flavorful homemade BBQ sauce and then grilled to perfection, resulting in juicy, tender meat with a delightful smoky flavor.

This recipe uses wholesome ingredients and no added sugar to keep the BBQ sauce light and healthy while still packed with flavor.

  • Prep Time: 50 minutes (includes marinading time)
  • Cook Time: 20-25 minutes
  • Total Time: 1 hour, 15 minutes
  • Yield: 4 servings 1x

Ingredients

Units Scale

For the chicken thighs:

  • 8 boneless, skinless chicken thighs
  • Salt and pepper, to taste

For the homemade BBQ sauce:

  • 1/2 cup tomato sauce (no added sugar)
  • 1/4 cup apple cider vinegar
  • 2 tablespoons honey or maple syrup
  • 2 tablespoons Dijon mustard
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper (optional, for heat)

Instructions

  1. Prepare the BBQ sauce (10 minutes): In a medium bowl, whisk together the tomato sauce, apple cider vinegar, honey or maple syrup, Dijon mustard, Worcestershire sauce, smoked paprika, garlic powder, onion powder, black pepper, salt, and cayenne pepper (if using) until well combined.
  2. Marinate the chicken (30 minutes): Season the chicken thighs with salt and pepper. Place the chicken thighs in a large resealable plastic bag or a shallow dish. Pour half of the BBQ sauce over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours for more flavor.
  3. Preheat the grill (10 minutes): Preheat your grill to medium-high heat. Oil the grill grates to prevent sticking.
  4. Grill the chicken (20-25 minutes): Remove the chicken thighs from the marinade and discard the marinade. Place the chicken thighs on the preheated grill. Cook for 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through. Baste the chicken with the remaining BBQ sauce during the last few minutes of cooking for extra flavor.
  5. Serve: Remove the chicken thighs from the grill and let them rest for a few minutes before serving. Serve the BBQ chicken thighs with your favorite healthy sides, such as grilled vegetables, a fresh salad, or quinoa.

Notes

For a deeper flavor, marinate the chicken thighs overnight. If you don’t have a grill, you can bake the chicken thighs in a preheated oven at 400°F (200°C) for 25-30 minutes, basting with the BBQ sauce halfway through.

These BBQ chicken thighs can be stored in an airtight container in the refrigerator for up to three days, making them perfect for meal prep. Enjoy these delicious and healthy BBQ chicken thighs with family and friends!

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 220
  • Sugar: 10g
  • Sodium: 500mg
  • Fat: 10g
  • Carbohydrates: 12g
  • Fiber: 1g
  • Protein: 22g
  • Cholesterol: 90mg

Pair this with...

Herby Baked Smashed Potatoes

Start with baby potatoes, boiling them until they're just tender. Once boiled, place them on a baking tray and use the back of a spoon or a potato masher to gently 'smash' them, keeping them mostly intact but flattened. Drizzle with olive oil, letting it seep into the crevices created by the smashing. Now, sprinkle a medley of your favorite herbs over them. Think rosemary, thyme, or even a touch of parsley. Add a pinch of sea salt and a crack of black pepper to enhance those herbal notes. Bake in a preheated oven until the edges of the potatoes turn crispy and golden, while the centers remain soft and fluffy.

Buttery Grilled Corn on the Cob

Start by selecting fresh ears of corn, husks and silks removed. Before grilling, melt some butter and brush it generously over each cob, ensuring every kernel is kissed with that buttery goodness. Season with a sprinkle of salt to contrast that natural sweetness. Once your grill is heated, lay the corn cobs on the grates, turning them occasionally to achieve an even char and those enticing grill marks. The butter will sizzle and infuse the corn with its rich flavor. When they're beautifully golden, remove from the grill. For an extra touch, you can add another swipe of butter or even sprinkle some fresh herbs or parmesan on top.

Hush Puppies

To whip up a batch of hush puppies, combine cornmeal, a bit of all-purpose flour, some baking powder, and a pinch of salt in a mixing bowl. For that signature hint of sweetness, toss in a small amount of sugar. Mix in a beaten egg, a splash of milk, and diced onions to give your hush puppies some bite and depth. Now, heat up a pot of oil (or use a deep fryer if you have one) to about 365°F (185°C). Once hot, drop spoonfuls of the batter into the oil. They'll quickly puff up and turn a mouthwatering shade of golden brown. Use a slotted spoon to turn them occasionally, ensuring an even fry. Once they're crispy and golden all around, scoop them out onto a paper towel to drain. Serve them hot with a side of tartar sauce or your favorite dip.

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