Craving the bold, smoky flavours of barbecue without the carbs or the mess? These Air Fryer BBQ Chicken Bites are your new go-to for a quick, protein-packed meal or snack. Each bite is juicy and tender, coated in a sticky, tangy sugar-free BBQ glaze that caramelises beautifully in the air fryer.
Perfect for busy weeknights, meal prep, or party platters, this recipe delivers all the satisfaction of classic BBQ chicken in a fraction of the time. Using the air fryer means less oil, faster cooking, and irresistibly crisp edges. With just a handful of ingredients and minimal prep, you’ll have a crowd-pleasing dish that fits perfectly into your keto lifestyle.
Simply toss bite-sized chicken pieces in a smoky spice rub, air fry until golden, then glaze with your favourite sugar-free BBQ sauce and finish for a sticky, finger-licking finish. Serve hot with a fresh salad, crunchy veg, or as a protein-rich snack straight from the basket.
At a glance
- Time: 25 minutes
- Difficulty: Easy
- Servings: 4
- Cost: Affordable
Macros (per serving)
- Protein: 28 g
- Fat: 7 g
- Carbs: 2 g
- Energy: 185 kcal
Ingredients
- 500g Chicken breast fillets (Cut into 2.5cm cubes)
- 1 tbsp Olive oil
- 1 tsp Smoked paprika
- 1 tsp Garlic powder
- 1/2 tsp Onion powder
- 1/2 tsp Salt
- 1/4 tsp Black pepper (Freshly ground)
- 60ml Sugar-free BBQ sauce (Choose a keto-friendly brand)
Equipment Needed
- Air fryer
- Mixing bowl
- Tongs
- Measuring spoons
- Knife
- Chopping board
Steps
- Preheat your air fryer to 200°C for 3 minutes.
- In a mixing bowl, toss the chicken cubes with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated.
- Arrange the chicken pieces in a single layer in the air fryer basket, ensuring they are not touching for even cooking.
- Air fry for 8 minutes, then shake the basket or turn the chicken pieces with tongs.
- Brush or toss the chicken bites with half the sugar-free BBQ sauce.
- Return to the air fryer and cook for another 4–5 minutes, until the chicken is cooked through and the glaze is sticky and caramelised.
- Transfer to a serving plate and brush with the remaining BBQ sauce for extra flavour.
- Serve hot, garnished with fresh herbs if desired.
Allergens & Swaps
Allergens:
Recipe contains: No known allergens
Potential swaps:
- Chicken breast fillets → Chicken thigh fillets — For extra juiciness and flavour.
- Olive oil → Avocado oil — For a neutral flavour and high smoke point.
- Sugar-free BBQ sauce → Homemade keto BBQ sauce — Mix tomato paste, apple cider vinegar, smoked paprika, and sweetener.
Serving Ideas
- With crunchy celery sticks and ranch dip – for a classic BBQ platter feel.
- On top of a fresh green salad – for a light, balanced meal.
- Skewered as party appetisers – perfect for sharing at gatherings.
Additional Info
Chefs Tips
- Cut chicken pieces evenly for consistent cooking.
- Don’t overcrowd the air fryer basket for best crispness.
- Brush with extra BBQ sauce after cooking for a glossy finish.
Variations
- Add a pinch of chilli powder for a spicy kick.
- Sprinkle with chopped fresh coriander before serving for a fresh twist.
- Try with different sugar-free sauces, like buffalo or teriyaki.
Troubleshooting
- If chicken is dry, reduce cooking time by 1–2 minutes.
- If not caramelised, brush with more sauce and air fry for 1–2 extra minutes.
Storage & Reheating
Store cooled chicken bites in an airtight container in the fridge.
- Fridge: up to 3 days
- Freezer: up to 2 months
- Reheat: Reheat in the air fryer at 180°C for 2–3 minutes until hot and crisp.
Ingredient Spotlight
Chicken breasts: Lean, high-protein, and perfect for absorbing smoky BBQ flavours.
Sugar-free BBQ sauce: Keeps the dish keto-friendly while delivering classic barbecue taste.
FAQs
Can I use chicken thighs instead of breasts?
Yes, chicken thighs work well and add extra juiciness and flavour to the bites.
What sugar-free BBQ sauce is best for keto?
Look for a BBQ sauce with no added sugar and minimal carbs, or make your own with tomato paste, vinegar, and sweetener.
How do I know when the chicken is cooked?
The chicken should be golden, sticky, and reach an internal temperature of 74°C.
Can I prepare these ahead of time?
Yes, you can cook the bites ahead and reheat in the air fryer for 2–3 minutes to restore crispness.
Are these suitable for meal prep?
Absolutely! Store in the fridge and reheat as needed for a quick, high-protein snack or meal.
Air Fryer BBQ Chicken Bites – Juicy, Smoky, and Low-Carb
Ingredients
- 500g Chicken breast fillets (Cut into 2.5cm cubes)
- 1 tbsp Olive oil
- 1 tsp Smoked paprika
- 1 tsp Garlic powder
- 1/2 tsp Onion powder
- 1/2 tsp Salt
- 1/4 tsp Black pepper (Freshly ground)
- 60ml Sugar-free BBQ sauce (Choose a keto-friendly brand)
Instructions
- Preheat your air fryer to 200°C for 3 minutes.
- In a mixing bowl, toss the chicken cubes with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated.
- Arrange the chicken pieces in a single layer in the air fryer basket, ensuring they are not touching for even cooking.
- Air fry for 8 minutes, then shake the basket or turn the chicken pieces with tongs.
- Brush or toss the chicken bites with half the sugar-free BBQ sauce.
- Return to the air fryer and cook for another 4–5 minutes, until the chicken is cooked through and the glaze is sticky and caramelised.
- Transfer to a serving plate and brush with the remaining BBQ sauce for extra flavour.
- Serve hot, garnished with fresh herbs if desired.
Allergens & Swaps
Allergens: none
- Chicken breast fillets → Chicken thigh fillets — For extra juiciness and flavour.
- Olive oil → Avocado oil — For a neutral flavour and high smoke point.
- Sugar-free BBQ sauce → Homemade keto BBQ sauce — Mix tomato paste, apple cider vinegar, smoked paprika, and sweetener.
Nutrition (per serving)
- Protein: 28 g
- Fat: 7 g
- Carbs: 2 g
- Energy: 185 kcal
