I can’t wait to share my Barbecued Chicken Thighs recipe using boneless skinless chicken thighs, a simple seasoning blend and your favorite BBQ sauce, all baked in the oven with easy gluten free, dairy free and Whole30 or paleo options.

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I used boneless skinless chicken thighs and smoked paprika to coax insane caramelization from a humble oven, and yeah it surprised me. This isn’t the usual take on Barbecued Chicken Thighs, it’s louder, stickier and has little bits of char that make you forget a grill ever existed.

I call it my Barbecue Chicken In The Oven Boneless trick because people always ask how I get that sweet tang without burning the back of the house down. It sounds like magic but it’s more like impatience, good sauce, and a tiny bit of luck.

You’ll wanna try it.

Ingredients

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Chicken thighs: great source of protein and iron, higher fat makes them super juicy.
Brown sugar: gives quick carbs for caramelization and deep browning, makes edges nicely sweet.
BBQ sauce: brings smoky sweet flavor, often high in sugar and sodium, packs big taste.
Apple cider vinegar: bright acid that balances richness and sweetness, wakes up the whole dish.
Olive oil: adds healthy fats and helps sear the chicken for better browning, no fuss.
Smoked paprika: gives smoky depth without actual smoke, low calories but big flavor boost.
Honey or maple: optional sticky sweetener, concentrated sugars so go easy, makes glaze glossy.

Ingredient Quantities

1 1/2 to 2 pounds boneless skinless chicken thighs (about 6 to 8 thighs)

2 tablespoons olive oil or avocado oil

1 1/2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

1 teaspoon smoked paprika

1 teaspoon garlic powder

1/2 teaspoon onion powder

2 tablespoons light brown sugar, packed (for extra caramelization)

1 cup your favorite BBQ sauce (about 8 ounces, use gluten free or Whole30/paleo compliant sauce if needed)

1 tablespoon apple cider vinegar

1 tablespoon honey or maple syrup, optional for extra sticky glaze

1 teaspoon Worcestershire sauce, optional (contains gluten)

1/4 teaspoon cayenne or chili powder, optional for heat

Fresh chopped parsley or sliced green onions for garnish, optional

Whole30 / paleo swap option: 3/4 cup tomato sauce + 2 tablespoons coconut aminos + 1 to 2 tablespoons coconut sugar (use instead of regular BBQ sauce)

How to Make this

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1. Preheat oven to 425F and line a rimmed baking sheet with foil, set a wire rack on top if you have one for better air flow; pat 1 1/2 to 2 pounds boneless skinless chicken thighs dry and trim any odd bits.

2. Drizzle the thighs with 2 tablespoons olive oil or avocado oil and rub to coat.

3. In a small bowl mix 1 1/2 teaspoons kosher salt, 1 teaspoon black pepper, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder and 2 tablespoons packed light brown sugar, then rub that all over the chicken so it sticks.

4. Arrange thighs on the rack or sheet spaced apart, bake at 425F for about 10 to 12 minutes.

5. Meanwhile whisk together 1 cup BBQ sauce (use gluten free or Whole30/paleo compliant if needed), 1 tablespoon apple cider vinegar, and if you want extra sticky glaze add 1 tablespoon honey or maple syrup; stir in 1 teaspoon Worcestershire sauce only if you don’t need gluten free, and 1/4 teaspoon cayenne or chili powder if you want heat. If doing Whole30/paleo swap mix 3/4 cup tomato sauce + 2 tablespoons coconut aminos + 1 to 2 tablespoons coconut sugar instead.

6. Flip the chicken with tongs, brush with about half the sauce, then return to oven and bake another 6 to 8 minutes until the thickest part reaches 165F.

7. For best caramelization move the pan to the top rack, brush more sauce on, switch oven to broil and broil 2 to 3 minutes watching like a hawk until the sauce is sticky and edges are lightly charred; broilers burn fast so don’t walk away.

8. Remove from oven, tent loosely with foil and rest 5 minutes so juices redistribute and the glaze sets.

9. Garnish with chopped fresh parsley or sliced green onions if you like, serve with any reserved sauce. Enjoy that sticky, lightly charred BBQ chicken.

Equipment Needed

1. Rimmed baking sheet lined with foil
2. Wire rack (optional but helps air flow)
3. Tongs for flipping chicken
4. Small mixing bowl and measuring spoons
5. Measuring cup for the BBQ sauce
6. Pastry or silicone basting brush
7. Instant read meat thermometer to hit 165F
8. Cutting board and chef knife for trimming
9. Oven mitts or potholders and a kitchen towel for resting and cleanup

FAQ

How long and what temperature do I cook boneless skinless thighs in the oven?

Preheat oven to 425°F. Bake the 1 1/2 to 2 pounds of boneless skinless thighs about 18 to 22 minutes, until the internal temp reads 165°F. Brush with BBQ sauce and pop under the broiler 2 to 3 minutes to get that sticky caramelized top. Let rest 5 minutes before slicing.

How do I get a deeply caramelized sticky glaze, not just soggy sauce?

Pat the thighs very dry, toss with oil and the brown sugar in the rub, and avoid crowding the pan so they roast instead of steam. Apply most of the sauce at the end, then broil briefly. Adding a tablespoon of honey or maple syrup helps make it extra sticky, and a splash of apple cider vinegar keeps it from being too sweet.

Can I use bone in or skin on thighs instead?

Yes, but they need more time. Bone in or skin on usually roast at 400°F for about 35 to 45 minutes until the thickest part hits 165°F to 175°F for tender meat. If skin on, crisp the skin under the broiler at the end, but watch it close so it doesn't burn.

I need a Whole30 or paleo option, what do I swap for the BBQ sauce?

Use the swap you already have: 3/4 cup tomato sauce + 2 tablespoons coconut aminos + 1 to 2 tablespoons coconut sugar. Add the apple cider vinegar and spices the same way. Skip the honey if you're doing strict Whole30.

Can I make this ahead and how do I store leftovers?

Yes, cook fully, cool, then store in an airtight container in the fridge for 3 to 4 days. Freeze up to 3 months. Reheat gently in a 350°F oven about 10 to 15 minutes covered so it doesnt dry out, or reheat in the microwave if you must, but oven keeps it best.

What if I don't have a thermometer how will I know the chicken is done?

Thermometer is best, but if you dont have one, cut into the thickest part; juices should run clear and there should be no pink. The meat will feel firm and springy not mushy. Still, anytime you can get a cheap digital thermometer it's worth it for safety and perfect results.

Caramelized BBQ Chicken Thighs In The Oven Recipe Substitutions and Variations

Chicken thighs (boneless skinless) -> Bone-in, skin-on thighs for more flavor and crispier finish. Roast at same temp but add about 10 to 15 minutes, pull when internal temp hits 165 to 175 F. If you swap to breasts, cut cook time way down or theyll dry out.
Olive oil -> Melted butter or ghee for richer taste, or a neutral high smoke oil like grapeseed or sunflower if you want less flavor and higher heat. Butter browns faster so watch it.
Light brown sugar -> Coconut sugar to keep it Whole30/paleo, or use 2 tablespoons maple syrup or honey for a sticky glaze (reduce other liquids a bit if you use syrup).
Your favorite BBQ sauce -> Quick homemade paleo BBQ: 3/4 cup tomato sauce + 2 tbsp coconut aminos + 1 to 2 tbsp coconut sugar, plus 1 tbsp apple cider vinegar to brighten. Or use a sugar free store bought BBQ if you prefer.

Pro Tips

– Pat the thighs really dry and let them sit at room temp for 15 to 20 minutes before you cook them, its wild how much better the crust gets when the surface isnt damp.

– Space them out on a rack if you have one, dont pile them together or youll steam not roast, and flip only once so the brown bits stay intact.

– Thin coats of sauce are your friend, brush on a little, return to heat, then add another layer; piling on a ton of sauce at once just makes it burn or slide off.

– Use an instant read thermometer and pull the chicken at 165 F, then rest for 5 minutes so the juices redistribute and the glaze firms up, otherwise you lose moisture when you slice.

Caramelized BBQ Chicken Thighs In The Oven Recipe

Recipe by Nicky Smith

0.0 from 0 votes

I can't wait to share my Barbecued Chicken Thighs recipe using boneless skinless chicken thighs, a simple seasoning blend and your favorite BBQ sauce, all baked in the oven with easy gluten free, dairy free and Whole30 or paleo options.

Servings

servings

Calories

370

kcal

Equipment: 1. Rimmed baking sheet lined with foil
2. Wire rack (optional but helps air flow)
3. Tongs for flipping chicken
4. Small mixing bowl and measuring spoons
5. Measuring cup for the BBQ sauce
6. Pastry or silicone basting brush
7. Instant read meat thermometer to hit 165F
8. Cutting board and chef knife for trimming
9. Oven mitts or potholders and a kitchen towel for resting and cleanup

Ingredients

1 1/2 to 2 pounds boneless skinless chicken thighs (about 6 to 8 thighs)
2 tablespoons olive oil or avocado oil
1 1/2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
2 tablespoons light brown sugar, packed (for extra caramelization)
1 cup your favorite BBQ sauce (about 8 ounces, use gluten free or Whole30/paleo compliant sauce if needed)
1 tablespoon apple cider vinegar
1 tablespoon honey or maple syrup, optional for extra sticky glaze
1 teaspoon Worcestershire sauce, optional (contains gluten)
1/4 teaspoon cayenne or chili powder, optional for heat
Fresh chopped parsley or sliced green onions for garnish, optional
Whole30 / paleo swap option: 3/4 cup tomato sauce + 2 tablespoons coconut aminos + 1 to 2 tablespoons coconut sugar (use instead of regular BBQ sauce)

Directions

Preheat oven to 425F and line a rimmed baking sheet with foil, set a wire rack on top if you have one for better air flow; pat 1 1/2 to 2 pounds boneless skinless chicken thighs dry and trim any odd bits.
Drizzle the thighs with 2 tablespoons olive oil or avocado oil and rub to coat.
In a small bowl mix 1 1/2 teaspoons kosher salt, 1 teaspoon black pepper, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder and 2 tablespoons packed light brown sugar, then rub that all over the chicken so it sticks.
Arrange thighs on the rack or sheet spaced apart, bake at 425F for about 10 to 12 minutes.
Meanwhile whisk together 1 cup BBQ sauce (use gluten free or Whole30/paleo compliant if needed), 1 tablespoon apple cider vinegar, and if you want extra sticky glaze add 1 tablespoon honey or maple syrup; stir in 1 teaspoon Worcestershire sauce only if you don't need gluten free, and 1/4 teaspoon cayenne or chili powder if you want heat. If doing Whole30/paleo swap mix 3/4 cup tomato sauce + 2 tablespoons coconut aminos + 1 to 2 tablespoons coconut sugar instead.
Flip the chicken with tongs, brush with about half the sauce, then return to oven and bake another 6 to 8 minutes until the thickest part reaches 165F.
For best caramelization move the pan to the top rack, brush more sauce on, switch oven to broil and broil 2 to 3 minutes watching like a hawk until the sauce is sticky and edges are lightly charred; broilers burn fast so don't walk away.
Remove from oven, tent loosely with foil and rest 5 minutes so juices redistribute and the glaze sets.
Garnish with chopped fresh parsley or sliced green onions if you like, serve with any reserved sauce. Enjoy that sticky, lightly charred BBQ chicken.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.