BBQ Chicken Recipes

5-Step Keto BBQ Chicken + Mashed Cauliflower (all ready in under an hour)

Rediscover an old favorite with a new keto twist as we create a sugar free version of BBQ Chicken. Also we’ll make a staple of the low-carb side options: mashed cauliflower.

BBQ Chicken:
1 whole chicken, cut up
2 cups sugar free BBQ sauce (I prefer G. Hughes, any flavor)
1 tablespoon seasoning salt, such as Tony Chachere’s
Step 1: Begin by gently separating the skin from the meat, then distribute the seasoning salt under the skin directly onto the meat among all the pieces. Step 2: Move skin back in place, then brush half of the BBQ sauce on the skin of your chicken, saving the remaining cup for later.
Step 3: Marinate for 1 hour or up to 24 hours.
Step 4: When ready to cook, preheat oven to 425 degrees, and move the chicken pieces to a foil-lined roasting pan. Once oven reaches the temp, place the chicken inside and cook for 40 minutes, or until internal temperature reaches 160 degrees.
Step 5: Once chicken reaches 160, remove from oven and turn your broiler on to High. Brush the remaining BBQ sauce onto the chicken, then place under the broiler for 5 min.

Mashed Cauliflower:
1 medium-sized head of cauliflower
3oz cream cheese, softened
2 tablespoons butter
salt and pepper to taste
Cut your cauliflower into equal size florets. Bring a large pot of water to a boil, then drop in florets and cook for 10 min. Once the florets have cooked, drain the water. (For best results, then use a kitchen towel to squeeze as much water out of the florets as possible.) Return the cauliflower to the pot and mash mash mash using a potato masher. Mix in the cream cheese and butter, as well as salt and pepper, and voila- mashed cauliflower. This is the base mashed cauliflower; from this point on feel free to add what you like- heavy cream if you’d like them a little more moist, garlic powder, cheese, bacon pieces- sky’s the limit.

Thanks! and let me know questions/comments below.

Original of the video here

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