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Caramelized BBQ Chicken Thighs

Deliciously Caramelized BBQ Chicken Thighs Made Simple

This easy, oven-baked recipe for Caramelized BBQ Chicken Thighs is gluten-free, dairy-free, and perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 35 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 thighs
Course: Dinner
Cuisine: American
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 2 pounds Boneless Skinless Chicken Thighs Juicy and tender choice
  • 2 tablespoons Olive Oil Can be substituted with avocado oil
For the BBQ Sauce Mixture
  • 1 cup BBQ Sauce Choose compliant options for Whole30 or paleo
  • 1 tablespoon Dry Mustard Can use curry powder as a substitute
  • 1 teaspoon Garlic Powder Infuses savory notes
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
For Roast Time
  • 1 sheet Parchment Paper For easy clean-up

Equipment

  • Oven
  • Rimmed Sheet Pan
  • medium bowl
  • Spatula
  • Meat Thermometer

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C).
  2. Line a rimmed sheet pan with parchment paper.
  3. In a medium bowl, combine BBQ sauce, dry mustard, salt, pepper, and garlic powder. Stir until fully incorporated.
  4. Coat the chicken thighs in the BBQ sauce mixture until thoroughly covered.
  5. Arrange coated chicken thighs on the lined baking sheet, evenly spaced.
  6. Bake for 30 minutes. Ensure internal temperature reaches 170°F (75°C).
  7. Broil the chicken thighs for an additional 5 minutes for crispiness.
  8. Let the chicken rest for a few minutes before serving.

Nutrition

Serving: 1thighCalories: 300kcalCarbohydrates: 10gProtein: 28gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 120mgSodium: 800mgPotassium: 350mgSugar: 5gVitamin A: 10IUCalcium: 2mgIron: 10mg

Notes

Choose quality chicken for the best flavor. Ensure thorough cooking using a meat thermometer.

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