Keto Pineapple BBQ Chicken is a sweet-savory low-carb dinner made with juicy chicken coated in sugar-free BBQ sauce and bright pineapple flavor without the carbs. This Keto Pineapple BBQ Chicken recipe delivers big tropical taste, fast prep, and clean ingredients perfect for weeknight meals, meal prep, weight loss, and anyone craving a bold, sweet-and-smoky keto dinner that still fits perfectly into a low-carb lifestyle.
About This Recipe
If there’s one recipe that feels like sunshine on a plate, it’s this Keto Pineapple BBQ Chicken. Juicy, golden-brown chicken glazed in a smoky, tangy, sugar-free barbecue sauce with a hint of pineapple flavor. It’s everything you love about barbecue chicken — just without the carbs.
Traditional pineapple BBQ sauces are loaded with sugar and syrup, which makes them off-limits on keto. But this version captures that same caramelized sweetness using a low-carb BBQ sauce blended with a touch of unsweetened pineapple flavoring (or just a spoonful of crushed fresh pineapple for aroma). You’ll still get that tropical sweetness, but each serving stays under 5g net carbs.
The chicken is first pan-seared or grilled for that perfect char, then basted in the sticky glaze until it caramelizes beautifully. It’s rich, smoky, sweet, and just tangy enough to make every bite addictive. Pair it with cauliflower rice, grilled zucchini, or a crisp coleslaw for a full keto BBQ meal.
And let’s be honest — it’s one of those dishes that’s just as good cold the next day. You can meal prep it for quick lunches or serve it hot for a family dinner that feels restaurant-quality. It’s quick enough for a weekday, yet impressive enough for guests.
If you’ve been missing barbecue nights or tropical-style meals on keto, this recipe will prove you don’t have to give them up. One bite, and you’ll get that classic sweet-smoky taste that makes barbecue feel like summer — even in the middle of winter.
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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
Ingredients
- 1½ lbs (680 g) 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.
Nutrition (per serving)
- Calories: 320
- Fat: 18 g
- Protein: 34 g
- Net Carbs: 4 g
- Fiber: 0 g
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 (200°C) 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?
Let me know how it turned out! Snap a pic and tag @dailyketo.recipes on instagram – I’d love to see your version.
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