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.

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

Find it online: https://www.heresyourdinner.com/homemade-healthy-bbq-chicken-thighs-1-hr-15-mins/