This tropical-inspired chicken dish features a sweet and smoky glaze made from sugar-free barbecue sauce and a hint of pineapple. The chicken is seared in a skillet until golden and then basted with a mixture of apple cider vinegar, soy sauce, and smoked paprika. The result is a savory meal with a caramelized finish that is prepared in approximately 30 minutes.
About This Recipe
The preparation begins by creating a sauce from sugar-free barbecue sauce, a small amount of unsweetened pineapple juice or crushed pineapple, apple cider vinegar, and soy sauce. Smoked paprika, garlic powder, salt, and pepper are whisked into the liquid to establish the savory profile. Chicken thighs or breasts are seasoned and placed in a heated skillet with olive oil, where they are seared on both sides to develop a char. Once browned, the heat is reduced, and the meat is brushed with the barbecue mixture while it finishes cooking.
The ingredients include boneless chicken thighs as the main component, providing a tender texture that pairs well with the sticky sauce. The glaze utilizes a sugar-free barbecue base to ensure the dish stays consistent with specific dietary requirements, while the pineapple and vinegar provide a tangy contrast to the smoky paprika. During the final stage of cooking, the remaining sauce is added to the pan and simmered until it reduces into a thick, glossy coating that adheres to the meat.
The recipe is modified by using chicken breasts instead of thighs or by substituting the barbecue sauce with a sugar-free teriyaki sauce for a different flavor profile. For those who prefer additional heat, chili flakes are sometimes stirred into the glaze before cooking. The finished chicken is garnished with fresh cilantro or sliced green onions and served immediately. Portions are stored in an airtight container in the refrigerator and are often paired with vegetable-based sides like cauliflower rice or a cabbage slaw.
Why You’ll Love This Recipe
- Sweet, smoky, and totally sugar-free
- Perfect for grilling, baking, or meal prep
- Pairs beautifully with cauliflower rice or salads
- Family-approved and kid-friendly
- Quick 30-minute dinner
What You’ll Need for This Keto Pineapple BBQ Chicken
- 1½ lbs boneless, skinless chicken thighs or breasts
- ½ cup sugar-free BBQ sauce (like Primal Kitchen or G Hughes)
- 2 tbsp unsweetened pineapple juice or 2 tbsp finely crushed pineapple
- 1 tbsp apple cider vinegar
- 1 tbsp soy sauce or coconut aminos
- 1 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
- Optional: fresh cilantro or green onion for garnish
Step-by-Step Preparation
- In a small bowl, mix BBQ sauce, pineapple juice, vinegar, soy sauce, paprika, garlic powder, salt, and pepper.
- Heat olive oil in a skillet over medium heat.
- Add chicken and sear 3–4 minutes per side until golden brown.
- Brush or pour half the BBQ mixture over the chicken.
- Lower heat and cook another 10–12 minutes, flipping occasionally, until chicken is cooked through.
- Add remaining sauce and simmer 2–3 minutes until thick and sticky.
- Garnish with cilantro or green onions and serve hot.
FAQ
- Can I use chicken breasts instead of thighs?
Yes, just reduce cooking time slightly to prevent dryness. - Is pineapple juice keto-friendly?
In small amounts, yes! A tablespoon or two per serving adds flavor without kicking you out of ketosis. - Can I make it in the oven?
Absolutely — bake at 400°F for 20–25 minutes, brushing with sauce halfway. - What goes best with it?
Cauliflower rice, roasted broccoli, or a crisp cabbage slaw balance the sweetness perfectly.
Variations & Substitutions
- Swap pineapple flavoring for orange zest for a citrus BBQ twist.
- Add chili flakes for a spicy-sweet version.
- Use sugar-free teriyaki sauce instead of BBQ for a Hawaiian-style twist.
Serving Suggestions
- Serve it with grilled pineapple slices (for non-strict keto eaters), a chilled cucumber salad, or keto garlic butter green beans. Works great for outdoor grilling or meal-prep lunches.
Keto Pineapple BBQ Chicken
Ingredients
- 1½ lbs boneless (skinless chicken thighs or breasts)
- ½ cup sugar-free BBQ sauce (like Primal Kitchen or G Hughes)
- 2 tbsp unsweetened pineapple juice or 2 tbsp finely crushed pineapple
- 1 tbsp apple cider vinegar
- 1 tbsp soy sauce or coconut aminos
- 1 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
Optional
- fresh cilantro or green onion for garnish
Instructions
- In a small bowl, mix BBQ sauce, pineapple juice, vinegar, soy sauce, paprika, garlic powder, salt, and pepper.
- Heat olive oil in a skillet over medium heat.
- Add chicken and sear 3–4 minutes per side until golden brown.
- Brush or pour half the BBQ mixture over the chicken.
- Lower heat and cook another 10–12 minutes, flipping occasionally, until chicken is cooked through.
- Add remaining sauce and simmer 2–3 minutes until thick and sticky.
- Garnish with cilantro or green onions and serve hot.
Did you make this recipe?
I’d love to hear from you — leave a comment below and tell me how it turned out, what you liked, or if you made any tweaks!
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