BBQ Bacon-Wrapped Chicken

Keto BBQ Bacon-Wrapped Chicken strips deliver a smoky and salty taste while maintaining low-carb content. Soft chicken strips that are carefully seasoned and coated in crispy bacon, then glazed with an unsweetened barbecue sauce, which provides the rich flavor of summertime barbecues directly to your kitchen.  These strips are simple to prepare, high in protein, and high in fat, making them ideal for weekdays, lunch, family gatherings, and dinners. This recipe is ideal for preparing a quick meal prep. We use some ingredients such as bacon, chicken breast, sugar-free BBQ sauce, and some spices. Keto BBQ Bacon-Wrapped Chicken strips are quick to bake and useful for serving with dip, providing a delicious taste at home.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS

• No. of Calories: 320 kcal
• Prep time: 15 minutes
• Course: Main / Appetizer
• Cuisine: American / BBQ
• Diet: Keto / Low-Carb / Gluten-Free
• Cook time: 25 minutes
• Single portion size: 2 strips
• Cooking mode: Oven / Air Fryer / Grill
• Total servings: 4
• Level of difficulty: Easy
• Overall time: 40 minutes

TOOLS:

• Tongs
• Brush for BBQ sauce
• Grill or baking tray
• Bowl
• Cutting board
• Aluminium foil or parchment paper
• Knife

INGREDIENTS:

• Salt
• 1/2 tsp of garlic powder
• 8 slices of bacon
• 1 tsp of smoked paprika
• 1/4 cup of BBQ sauce, unsweetened
• Toothpicks
• 1/2 tsp of onion powder
• Black pepper, freshly ground
• 1 lb of chicken breast or tenderloins, cut into strips

INGREDIENT NOTES AND THEIR KETO SUBSTITUTION:

BACON:

• We use unsweetened or non-nitrate bacon to stay away from hidden carbs; it adds fats and a crunchy texture.

SPICES:

• We use garlic powder and smoked paprika to improve flavor without carbs.

TOOTPICKS:

• Not necessary, but useful for keeping bacon while cooking.

TENDERLOINS/CHICKEN BREAST:

• They contain high protein, low carbs, and are ideal for wrapping.

BBQ SAUCE(UNSWEETENED):

• We use unsweetened BBQ sauce, while normal BBQ sauces are heavy in sugar, alternatives with no sugar remain keto-friendly.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Warm the oven to 400 degrees Fahrenheit (200°C) or heat the grill earlier on medium-high.
2. Add salt, pepper, onion powder, garlic powder, and smoked paprika to the chicken strips.
3. Wrap a portion of bacon around each chicken piece.
4. If necessary, fasten with a toothpick.
5. Cover with parchment paper or foil to collect drips.  Put the strips’ seams side down.
6. Leave it to cook for half an hour, flipping every few minutes, till the chicken is fully cooked and the bacon is crunchy.
7. Brush sugar-free BBQ sauce on each strip to cook for five minutes at the end.
8. Transfer to heating up to glaze.
9. Discard the toothpicks and serve warm with more keto-friendly dipping sauce if preferred.

TIPS:

• Use thick-cut bacon for additional flavor and a lower chance of drying out.
• Prepare before the time: Cover the chicken and chill; cook shortly before serving.
• Broil for one to two minutes at the last minute of baking to provide more crisper texture.
• Do not overfill the pan too much; this ensures even frying and crispy bacon.
• Serve with a healthy dip such as unsweetened BBQ, blue cheese, or ranch.

SERVING SUGGESTIONS:

MAIN COURSE:

• Zucchini Noodles
• Cauliflower Rice

BEVERAGES:

• Iced Tea
• Sparkling Water with Lemon

SIDE DISHES:

• Garlic Butter Mushrooms
• Roasted Brussels Sprouts

SNACKS:

• Cheese Crisps
• Deviled Eggs

APPETIZERS:

• Guacamole Cups
• Ranch Dip

STORAGE INFORMATION:

REFRIGERATION:

• Keep the cooked strips in a closed vessel for three days. Warm it again in the air fryer or oven to retain its crunchy texture.

FREEZING:

• Store covered or uncooked strips in one layer for 50-60 days. Defrost it in the oven to remove the ice, and cook it for a long time.

FAQs:

What will I use if sugar-free barbecue sauce is not available?

•  Combine tomato paste with vinegar, low-carb sweetener, and spices to make a simple keto-friendly barbecue glaze.

Can I prepare this dish in advance?

• Cover in bacon before the time and keep it in the fridge. Only before serving, insert it in the oven to bake or grill it.

Could I swap a chicken thigh for a breast?

• Yes, boneless thighs are more tender and mix better with bacon.

Can they be grilled rather than baked?

• Sure, you have to warm the grill and cook the bacon on medium heat, rotating it to ensure a uniform crisp.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS/SERVING:

Sodium: 780 mg

No. of calories: 320 kcal

Net carbs: 3 g

Fiber: 1 g

Sugar: 1 g

Fats: 22 g

Proteins: 28 g

One single portion: 2 strips

Totalcarbs: 4 g