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Grilled Mustard BBQ Chicken (Low Carb and Gluten Free)

July 25, 2012 By Karen Sorenson

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My latest cooking adventure was Low Carb Grilled Mustard BBQ Chicken.  I recently went to Bessinger’s Barbeque with my fiancé to enjoy some tasty South Carolina BBQ.  While we were paying for our meal I noticed they had a framed copy of a People Magazine article that featured Bessinger’s and their BBQ sauce recipe.  After examining the ingredients I knew I could turn it into a low carb BBQ sauce.  I whipped up a batch and when I gave my fiancé some to taste he LOVED it.  I have tried so many low carb BBQ sauce recipes over the years because my fiancé loves BBQ sauce, but I always get either the “Ewwwww” or “Meh, it’s alright” reactions.  This is the first one he actually loved!  I decided to try out our new BBQ sauce on some grilled chicken.

I used the following ingredients for Low Carb Grilled Mustard BBQ Chicken:
1 lb boneless skinless chicken breast
1/2 cup yellow mustard
1/3 cup ketchup (reduced sugar or sugar free)
1 Tbsp distilled white vinegar
1 Tbsp Worcestershire sauce
1/2 tsp hot sauce
3-5 Tbsp sweetener (Sweeten to taste.  I used Swerve–Use coupon code LOWCARB15 for 15% off your order.)
1/2 tsp black pepper
Instructions using an oven:
Preheat the oven to 350 F.  Combine all of the ingredients except the chicken to make the BBQ sauce.

In a large dish or plastic storage bag add the chicken and BBQ sauce (reserve 2-3 Tbsp of the sauce) and marinate for 30 minutes.  Heat a grill pan over medium-high heat and oil as necessary to prevent sticking.  Grill the chicken for 3-4 minutes on each side.  Place the chicken in a baking dish, cover with the reserved sauce, and bake the chicken until cooked through.

Instructions without using an oven:
Combine all of the ingredients except the chicken to make the BBQ sauce.

Heat the grill or grill pan over medium-high heat and oil and necessary to prevent sticking.  Grill the chicken for 5 minutes on each side or until cooked through.  Baste the chicken with BBQ sauce on each side of the chicken during the last few minutes of cooking.

Served with green beans

Net Carb Count*:
Grilled Mustard BBQ Chicken: 8 net carbs (for the entire recipe)
*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts and gluten information.
Comments: It is really easy to throw the BBQ sauce together and it doesn’t require any cooking.  I really love mustard based BBQ sauce and I can’t wait to try this on some pulled pork.  I used the first cooking method (using the oven) and the chicken turned out very juicy and flavorful.  If you use the grill only make sure you do not put the BBQ sauce on right away or it will burn the chicken.  I also suggest making a double batch of the BBQ sauce so there is extra to dip the chicken in. Enjoy!~Karen 

Check out other Allergy Free Recipes:

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Filed Under: Chicken, Gameday Tagged With: BBQ, dairy free, gameday, gluten free, health, low carb, special diet, summer

« Chicken Parmesan Meatballs (Low Carb and Gluten Free)
[Update] Sloppy Turkey Joes (Low Carb and Gluten Free) »
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Welcome


Hi, I'm Karen! I follow a low carb and paleo diet as I try and reach my goal of losing 100 lbs. I'm also interested in all things healthy and healing my body through food and lifestyle. Read More

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