BBQ Keto Chicken Thighs Recipe | GREAT For Meal Prep Or Just For Dinner
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hey what’s up guys today we’re doing something really really delicious on the channel we’re making a low-carb keto barbecued chicken meal prep recipe but this recipe it’s not just a great meal prep recipe it’s an awesome dinner recipe as well so if you don’t want a meal prep it don’t worry just make it for dinner make it for the family everybody even the non keto people they are gonna dig this barbecue chicken the chicken it’s just tender its juicy it’s so so good then the barbecue sauce we’re gonna do a homemade barbecue sauce there’s no sugar added to it it’s totally low-carb totally keto and I think they’re gonna have a hard time believing that this is a low-carb keto barbecue sauce it is that good plus the recipe itself makes so much barbecue chicken that if you meal prep this for lunch or for dinner you will end up with meal prep for the week it makes about six servings so you have a ton of chicken deliciousness to enjoy all week long that’s up let’s get right into the recipe I’ll show you how to make some delicious keto barbecue chicken so the first thing we’re going to do is a bit of prep work and to do that we’re gonna lay down some wet paper towel so that the cutting board were laying down doesn’t move all over the place while we use it now once we’ve done that as you’re seeing here we’re going to prep our chicken and I’m using about three pounds or thirteen hundred and sixty grams of chicken thighs for my meal prep today but you could also use chicken breasts if you like to as well that said if you’re using chicken thighs like I am you’ll want to trim off any of the excess fat pieces and cut the chicken into bite-size pieces as I’m doing here anyways once the chicken is looking good we’re gonna add it to a medium-sized bowl and then we’re gonna do something called velvetine the chicken this is basically what’s gonna make the chicken super juicy and super tender so to do this we’re gonna add two tablespoons or around 28 grams of baking soda to the chicken and then we’re gonna use our hands to work it into every piece in our Bowl then when that’s looking good we’re gonna set that bowl aside and start prepping some veggies so the first veggie we’re going to prep it is a red bell pepper we’re gonna remove the stem and the seeds and then we’re gonna chop it up into bite-sized pieces then once that’s taken care of we’re gonna do the same exact thing with a green bell pepper so now that we’ve got our peppers looking good the last veggie we’re gonna prep for our quito chicken meal prep is going to be a small yellow onion and we’ll just want to dice that up into tiny pieces like I’m doing here okay so now that our veggies are all prepped we’re going to add them to another medium ish sized bowl and then we’re going to start prepping the low carb breading for our chicken so the first thing we want to do to make the breading is crush up about a cup or 75 grams of pork rinds by-the-way parm crisps or something similar to those can be used as a substitute for the pork rinds if you don’t want to use them anyways once we’ve got those adequately crushed we’re gonna add those to a small bowl as I’m doing here and hopefully you do a better job than me pouring those into the bowl next we’re gonna add some grated Parmesan cheese to the mix and about a 1/2 a cup or 37 grams of it is the perfect amount for today’s keto breading then once we’ve added that we’re also going to add about 1/3 of a cup or 37 grams of almond flour as well now we can give all of our breading ingredients a good mix until they’re well combined and then we can set the bowl aside and start working on the homemade low-carb keto barbecue sauce for our keto chicken meal prep so in a small pot we’re gonna add 3/4 of a cup or a hundred and seventy-seven milliliters of apple cider vinegar along with 2/3 of a cup or a hundred and sixty grams of some no sugar ketchup as well as a half a cup or a hundred grams of some zero net carb zero calorie brown sugar swerve and once you’ve added that we’re gonna add a little smoky boldness to our keto barbecue sauce by adding two tablespoons or 30 grams of some Bragg’s Liquid aminos we’re also going to add a little heat to the mix by using a few splashes of hot sauce and then finally we’re going to give the sauce even more flavor by using a little paprika garlic salt and onion powder then we’re all set to bring the pot over to our stove start heating the sauce over medium-low heat and then give it a quick whisk by the way if you don’t want to make the barbecue sauce yourself this sugar-free one by G Hughes is a fantastic keto barbecue sauce substitute for it anyways at this point want to wash the baking soda off of our chicken and after we’ve thoroughly done that we’re gonna transfer it to a baking sheet lined with paper towel then we want to use some more paper towel to pat dry at the top of the chicken and then when that’s looking good we’re gonna set it aside and start prepping the egg wash so in a small dish we’re gonna crack and add two large eggs and then whisk them with a fork until they’re well combined now that we’ve taken care of that we’re gonna dip the pieces of chicken first into the egg wash and then into our low-carb keto breading then once the chicken has been thoroughly breaded we’re gonna add it to a large plate or platter and then just repeat this process until we’ve breaded all of our chicken so now that our chicken is looking good like this we’re gonna give our barbecue sauce a quick whisk and then add about a tablespoon of macadamia nut oil to a large wok and get our chicken started i recommend cooking the chicken in two batches over medium heat and using a pair of tongs to work it around the wok as it cooks then once it’s cooked all the way through which should be to an internal temperature of 165 degrees we can remove it from the heat transfer to a large bowl and then check back on our sauce at this point our sauce it should be boiling and starting to reduce down and thicken up so we’re gonna give it a quick whisk and turn the heat down to a simmer now while our low-carb keto BBQ sauce is simmering away we’re gonna add another tablespoon of macadamia nut oil to our wok and start cooking the veggies again just like the chicken we’re gonna cook our veggies over medium heat want to stir them occasionally and then once they’re soft and just ever so slightly charred we’re gonna remove them from the heat at this point I’m gonna add the veggies to pretty much the largest bulb that I own in my house along with the chicken and Vita low-carb keto barbecue sauce now we’re gonna mix everything together with a spatula until the barbecue sauce has been thoroughly applied to our chicken and veggies then when that’s looking good I’m gonna use a couple of cauliflower rice packages like these to use as the base of the keto chicken meal prep you don’t have to use these it’s totally optional but they do pair really nicely together and as you’re seeing here I’m gonna evenly distribute those cauliflower packages between six meal prep containers and then when that’s taken care of do the same thing with the chicken and veggies so to do that I’m going to divide the total weight of the chicken of veggies by six and then add an equal amount of each of them to my meal prep containers then lastly I’m going to top each serving with some green onions and then I’m gonna store the meal prep containers in the fridge for up to five days and that my friends is how to meal prep keto barbecued chicken for the week it’s always for more info on today’s recipe check out the video description below and I hope you enjoy it
This Post Was All About BBQ Keto Chicken Thighs Recipe | GREAT For Meal Prep Or Just For Dinner.
Here’s The Video Description From YouTube
This BBQ Keto Chicken Thighs recipe is a great recipe to meal prep for the week or just make for dinner. You can use chicken breasts or chicken thighs to make it. Either way, you end up with incredibly tender and juicy results. Plus, the BBQ sauce is homemade…there’s no sugar added to it, so it’s totally low carb and keto friendly!
THINGS I USED TO MAKE TODAY’S BBQ KETO CHICKEN THIGHS MEAL PREP:
G Hughes Sugar Free BBQ Sauce:
Macadamia Nut Oil:
Apple Cider Vinegar:
Hot Sauce: K