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Keto BBQ Chicken Bake 🥘

Published: · Updated: by · 6 Comments

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Satisfy your BBQ cravings with our mouthwatering Keto BBQ Chicken Bake recipe! This dish is an absolute game-changer for busy weeknights—it's quick, easy, and packed with flavor. Plus, it's low-carb, making it a win-win for your health goals. Prepare yourself for an explosion of flavors that will delight your taste buds.

Keto BBQ Chicken Bake in a cast iron skillet on a black background
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Preparation and cooking overview

This keto barbecue chicken is a breeze to prepare. Simply coat the chicken breasts in the BBQ sauce, place them in a baking dish, and bake. Then, top with cheese, onion, bell pepper, and jalapeños, and set the oven to broil. And voila! In just 35 minutes, this tasty chicken dish is ready to serve.

Chef's note

Get creative with keto-friendly marinades, explore diverse low-carb vegetables, and try your homemade keto BBQ sauce with this chicken recipe. Amp up the heat by adding some cayenne pepper or a pinch of chili flakes to the BBQ sauce.

  • Prep Time: 5 minutes
  • Cooking Time: 30 minutes
  • Total Time: 35 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🥘 Ingredients for this keto bbq chicken recipe

  • 1 bottle '8-oz' Keto-friendly BBQ sauce
  • 1 ½ pound chicken breasts
  • 1 ½ cups shredded Monterey Jack cheese
  • ½ red onion thinly sliced
  • ½ green bell pepper diced
  • ½ cup pickled jalapeños
  • ¼ cup minced cilantro

Ingredient substitutions

You can use the following substitutes for some ingredients in this recipe.

  • Shredded Monterey Jack cheese: Substitute it with other kinds of cheese, such as cheddar cheese, mozzarella cheese, or a blend of your favorite keto-friendly cheeses.
  • Red onion: If unavailable, substitute it with thinly sliced white or yellow onions. Alternatively, you can use shallots for a slightly different taste.
  • Green bell pepper: You can substitute them with red or yellow bell peppers for a sweeter flavor.
  • Pickled jalapeños: If you don't have pickled jalapeños, you can substitute them with fresh jalapeño slices.

Additional ingredients

To enhance the flavors of this dish, you can add the following ingredients:

  • Avocado oil or olive oil: Use a keto-friendly oil like olive oil or avocado oil to coat the chicken before grilling.
  • Smoked paprika: Enhance the smoky flavor of your BBQ chicken by adding some smoked paprika to the seasoning mix.
  • Garlic powder and onion powder: Add these to provide rich and well-rounded savory notes.
  • Lime or lemon: Squeeze fresh lime or lemon juice over the grilled meat before serving.

Cooking tools required

To make this keto barbecue chicken recipe, you will need the following tools:

  • 10" or Larger cast iron skillet
  • Spoon
  • Grater
  • Knife

Tools substitute option

  • 10" or Larger cast iron skillet: If unavailable, use an oven-safe baking dish.

How to make Keto BBQ Chicken: step-by-step guide

Cooking method

  • Baking

Preparation steps

  1. Gather and measure all the required ingredients for the recipe.
  2. Thaw the chicken breasts overnight if frozen and pat them with a paper towel.
  3. Dice the green bell pepper and thinly slice the red onion.
  4. Mince the cilantro for the final garnish.
  5. Shred or grate the Monterey Jack cheese.

Cooking instructions

  1. Preheat the oven the 375°F (190°).
  2. Place the BBQ sauce in a 10" or larger cast iron skillet and arrange the chicken breasts in the sauce in a single layer. Spoon some of the sauce over the tops of the chicken to cover completely. Bake for 25 minutes.
  3. Remove the skillet from the oven and turn over to broil. Top the chicken with the cheese, onion, bell pepper, and jalapeños. Return to the oven and broil for 5 minutes or until the cheese is bubbly.
  4. Top with cilantro before serving.

Chef's pro tip

Want to make sure your chicken isn't dry? Use a meat thermometer to check for doneness. Make sure the meat is juicy by cooking it until it reaches an internal temperature of 165°F (75°C). Don't forget to let it rest for a few minutes, as the residual heat keeps cooking.

Keto BBQ Chicken Bake, a piece of baked chicken being scooped out of a cast iron skillet

What to serve with Keto BBQ Chicken?

This baked chicken recipe pairs well with a variety of delicious sides. Here are a few ideas to complement your meal:

  • Grilled vegetables: You can grill some low-carb vegetables such as zucchini, bell peppers, asparagus, or cauliflower and enjoy with BBQ chicken.
  • Keto "Potato" Salad: Boil cauliflower florets, then mix with mayonnaise, mustard, celery, pickles, red onion, and bacon bits. Season to taste and serve chilled as a keto-friendly alternative to potato salad.
  • Coleslaw: Make a refreshing coleslaw with cabbage, carrots, and tangy sweet dressing. Enjoy this as a side dish.
  • Cauliflower rice: Learn how to make cauliflower rice and enjoy it with this saucy BBQ chicken.

How to make it healthier

  • Opt for skinless chicken breasts to reduce the overall fat content.
  • Opt for reduced-fat or part-skim versions of Monterey Jack cheese to reduce the saturated fat content. Alternatively, experiment with other low-fat cheese options like mozzarella or feta.
  • Increase vegetable content by adding more veggies. Load up on colorful veggies like bell peppers, zucchini, broccoli, or cauliflower to add more fiber, vitamins, and minerals.
  • Use fresh herbs to enhance the taste without adding unnecessary sodium or artificial additives.

Time-saving tips

  • Buy shredded Monterey Jack cheese.
  • Buy pre-cut onions and green bell pepper.

What can I prepare ahead of time?

  • Make marinade a day or two in advance and refrigerate it in an airtight container.
  • Marinate the chicken breasts in BBQ sauce ahead of time for an extra punch of flavor. Just pop them in the fridge for a few hours or overnight.
  • Chop the vegetables like onions, bell peppers, or jalapeños if you are adding them to this dish.
  • If you use homemade BBQ for this, prepare and store it in the refrigerator.

Storage and reheating instructions

Storage instructions

  • Refrigerator: Let the BBQ chicken cool down, then transfer the meat to an airtight box or wrap it securely in plastic wrap or aluminum foil. You can store it in the fridge for up to 3-4 days.
  • Freezer: Pop the meat in a freezer-safe box or freezer bag, and it will last for 2-3 months.

Reheating instructions

  • Stove: On the stove, grab a non-stick pan and set it to medium heat. Add a bit of cooking oil or butter. Once the pan is hot, toss in the chicken and heat it up, flipping now and then until it's all nice and warmed through.
  • Microwave: Pop the chicken on a microwave-safe plate, cover it with a damp paper towel, and microwave on medium power until the meat is heated evenly.
  • Oven: Preheat the oven to around 350°F (175°C); place the chicken in an oven-safe dish or on a baking sheet lined with parchment paper. Cook the meat for about 10-15 minutes or until thoroughly heated. Cover the dish with foil to retain moisture, or leave it uncovered for a crispier finish.

Recipe wrap-up and conclusion

Our lip-smacking Keto BBQ Chicken is a flavor explosion that will make your taste buds do a happy dance! This is a super easy weeknight meal that's low-carb, gluten-free, and totally delicious to cure your BBQ craving! If you're really in the barbecue spirit, this chicken recipe is the one you should make. Savor every bite and embrace the BBQ bliss that awaits you. Enjoy, and happy feasting!

Frequently asked questions

To determine if BBQ chicken is done, use a meat thermometer to check the internal temperature. The chicken is safe to consume when it reaches 165°F (75°C). The juices should be clear, and the meat should not be pink.

Keep a close eye on the dish during broiling to prevent excessive browning. Adjust the oven rack to distance the cheese from the broiler element. Lightly cover the dish with foil to protect the cheese from direct heat if needed. Be mindful of your oven's broiler intensity and adjust the broiling time if necessary.

Yes, you can make keto-friendly BBQ chicken in the air fryer. For that, you can:

  • Preheat the air fryer to 375°F (190°C)
  • Place the seasoned BBQ chicken in the air fryer basket in a single layer.
  • Cook for 15-20 minutes, flipping the meat over halfway through or until the internal temperature of the meat reaches 165°F (75°C).
  • Brush BBQ sauce on the chicken.

📖 Recipe

Keto BBQ Chicken Bake in a cast iron skillet on a black background

Keto BBQ Chicken Bake

This Keto BBQ Chicken Bake is a super easy weeknight meal that's low-carb, gluten-free, and totally delicious enough to cure even the most ridiculous BBQ craving!
5 from 2 votes
Print Rate Pin Recipe
Course: Main Course
Cuisine: American
Keyword: Keto bbq
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 395kcal

Ingredients

  • 1 8-oz bottle Keto-friendly BBQ sauce
  • 1 ½ lbs chicken breasts
  • 1 ½ cups shredded Monterey Jack cheese
  • ½ red onion thinly sliced
  • ½ green bell pepper diced
  • ½ cup pickled jalapenos
  • ¼ cup minced cilantro
US Customary - Metric

Instructions

  • Preheat the oven the 375° F (190°).
  • Place the BBQ sauce in a 10" or larger cast iron skillet and arrange the chicken breasts in the sauce in a single layer. Spoon some of the sauce over the tops of the chicken to cover completely. Bake for 25 minutes.
  • Remove the skillet from the oven and turn over to broil. Top the chicken with the cheese, onion, bell pepper, and jalapeños. Return to the oven and broil for 5 minutes or until the cheese is bubbly.
  • Top with cilantro before serving.

Nutrition

Nutrition Facts
Keto BBQ Chicken Bake
Amount Per Serving
Calories 395 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 9g56%
Cholesterol 147mg49%
Sodium 710mg31%
Potassium 743mg21%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 2g2%
Protein 47g94%
Vitamin A 788IU16%
Vitamin C 17mg21%
Calcium 332mg33%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Lisa says

    That looks delicious!

    Reply

  2. Jen says

    Hi, what cheese can I substitute for Monterey Jack seeing I don't like that cheese?

    Reply

    • Cast Iron Keto says

      Smoked gouda or smoked mozzarella would be delicious in this!

      Reply

  3. tina willis says

    is this precooked chicken? 25 minutes seems like a short bake time for chicken breast.

    Reply

    • Cast Iron Keto says

      Nope, not pre-cooked. 25 minutes + the 5 minutes of broil time works perfectly for normal-sized chicken breasts but do always use a thermometer to check the temperature making sure it gets to 165° F.

      Reply

  4. Joe Paci says

    I made this tonight and used diced jalapeños from a jar and diced red peppers instead of green. This bake was DELICIOUS!!! My only other suggestion, and I'll do this myself next time is to pound the chicken breasts 1st. The normal thickness of the chicken breast was too much.

    Reply

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