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low carb chicken meal prep

Low Carb Chicken Meal Prep with White BBQ Sauce

Course: Main Course
Cuisine: American
Keyword: BBQ, chicken, keto, low carb, meal prep
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 5 meals
Calories: 818 kcal
Author: Bobby Parrish

This meal prep recipe has the most crispy chicken thighs covered in homemade Alabama style white BBQ sauce and served with low carb black soy bean salad. The ultimate keto chicken meal prep that makes 5 servings for the week.



For the chicken:

  • 10 chicken thighs bone & skin on
  • 1.5 teaspoons smoked paprika
  • ¼ teaspoon cayenne pepper
  • Kosher salt & fresh pepper
  • Avocado or grapeseed oil

For the Alabama BBQ sauce:

  • ½ cup full fat mayonnaise
  • 1 teaspoon stone ground or Dijon mustard
  • 1 clove garlic finely grated
  • ½ teaspoon prepared horseradish
  • 1 tablespoon white vinegar
  • Juice of one lemon
  • ¼ teaspoon salt & fresh pepper

For the black beans:

  • 2.5 cups cooked black soy beans
  • 2 ounces thick cut bacon cubed
  • ¼ cup red onions chopped
  • ¼ teaspoon red pepper flakes
  • 2 cloves garlic minced
  • ½ cup chicken stock/broth
  • 1 cup spinach roughly chopped
  • 2 teaspoons coconut amino acid or soy sauce
  • ½ teaspoon toasted sesame oil
  • ¼ cup red bell peppers diced
  • Kosher salt & fresh pepper
  • Avocado or grapeseed oil


  1. For the low carb black soy beans, soak 1.25 cups of dried beans in water with ½ teaspoon of salt for 24 hours and then pressure cook for 10 minutes on high heat with , turn the heat off and allow pot to sit for 10 minutes, then release the steam. You can also buy canned black soy beans from eden organics at the grocery store.
  2. Make the beans by cooking the bacon in a medium size pot over medium heat with a shot of oil until most of the fat has rendered out. Add the onions, red pepper flakes, ¼ teaspoon salt, couple cracks of pepper, and cook for 5 minutes. Add the garlic and cook for 2 minutes then add the black beans and chicken stock. Cook for 10-15 minutes, adding more stock if the beans look dry. Add the chopped spinach, amino acid, sesame oil, bell peppers, mix well and check for seasoning. You may need more salt, adjust accordingly and set aside.
  3. For the chicken, pre-heat oven to 475 F and season both sides of the chicken with a generous amount of salt and pepper, only season the skin side with the smoked paprika and cayenne pepper. Rub the spices into the skin and allow to sit at room temperature for 20 minutes. Pre-heat one or two large cast iron pans over medium-heat high for 2 minutes, add 2 teaspoons of oil, wait 30 seconds so it can heat up, add the chicken, skin side down, to the pans. If you only have one cast iron pan use another pan that is oven safe. Allow to cook undisturbed for 8 minutes and then transfer pans to the oven skin side down for 10 minutes. Flip and cook 3 minutes more and remove from oven and transfer to a clean platter to rest.
  4. While the chicken is cooking make the Alabama white BBQ sauce by coming all the ingredients in a medium size bowl and whisking well. If the consistency is loose, add more mayo. Check for seasoning, the flavor should be tangy, adjust accordingly. Brush or spoon the white BBQ sauce all over the chicken and serve with the beans, enjoy! Chicken should be stored in the fridge separately from the BBQ sauce and both will keep for 5 days, or you can freeze the chicken for 2-3 months, but not the sauce. The beans will keep for 5 days in the fridge or can be frozen for 2-3 months.

Recipe Video

Recipe Notes

Macros per chicken thigh:
279 calories
0 carbs
17.5 grams of fat
28.3 grams of protein
0 fiber

Macros for all the BBQ sauce:
754 calories
0.89 grams of net carbs
1 gram of total carbs
83 grams of fat
1.2 grams of protein
0 fiber

Macros per serving of black soy beans, recipe makes 5 servings:
190 calories
2.84 grams of net carbs
10.3 grams of total carbs
12.2 grams of fat
12.5 grams of protein
7.4 grams of fiber

Nutrition Facts
Low Carb Chicken Meal Prep with White BBQ Sauce
Amount Per Serving (1 meal)
Calories 818 Calories from Fat 500
% Daily Value*
Fat 55.5g85%
Carbohydrates 11.3g4%
Fiber 7.4g31%
Protein 69g138%
* Percent Daily Values are based on a 2000 calorie diet.