Is BBQ Chicken Healthy? (Thorough answer + recipe)


The primary preferences when it comes to grilling are mostly those of red meats. Red meats generally have more decadent tastes and better aroma when cooked. These types of meat include the following:

  • beef
  • pork
  • lamb
  • venison
  • goat

But beyond the better taste, they also pose some warnings to consumer health as they prove to be more caloric, leading to heart problems if unregulated.

BBQ Chicken on Grill

Chicken does not belong to the red meat category. They are white meats. And some say that this is a suitable replacement for those of red meats, especially in grilling.

But is there any truth to this? If red meats have negative health repercussions, then is BBQ chicken healthy? 

We will find out the reasons as to why BBQ chicken is healthy as we go through the rest of this article.

Benefits of BBQ Chicken

Eating BBQ chicken has many benefits. Aside from being sinfully delicious and quite a party popper, here are some of the other benefits BBQ chicken can bring:

It has fewer calories compared to red meat.

Chicken breasts or thighs are the best options in choosing a low-calorie meat barbecue diet. These are considered lean meats. Ideally, you must remove the skin because most of the calories and fat will come from the skin.

By removing it, you trim the calorie and cholesterol content of the chicken to a minimum, relative to that of pork or beef.

True that BBQ chicken has a relatively low-calorie count compared to red meats, but that does not deny that it still has calories.

What does this mean? Is BBQ chicken terrible for you then? Not necessarily, but failing to regulate your intake will negatively affect your diet and weight loss goals.

Considering this, below are a few tips on how to supplement your BBQ chicken diet with other food sources to cut back on calories:

  • Make sure to choose lean chicken parts like skinless chicken breasts or thighs. Or ground skinless chicken if you plan to make a burger!
  • Allocate your plating. Half of your plate must have fruits and vegetables.These low-calorie foods will fill your stomach up before you even delve into the fatty, high-calorie meats.
  • Add some beans to your diet. These are high in fiber and protein but low in carbohydrates, which is very applicable for those on a diet.
  • Lettuce wrapped burgers are still burgers. Having ground chicken made into a burger is still lean and healthy. If you put a bun in the equation, then you lose the whole point. Lettuce as burger buns is not only great alternatives but also a healthier approach to burgers!
  • Chicken kebabs are just as great. Having lean chicken cuts and veggies on a stick is a balanced diet. Give it a try sometimes.
  • Vinegar over mayonnaise in coleslaw. A typical partner in BBQ parties is coleslaw. Vinegar-based coleslaws are healthier and lower in fat than the mayonnaise-based ones.

It is high in nutrition.

Like red meats, chickens also provide protein to the body upon consumption. But the added fat and calories of red meats in proportion to its protein is just not a wise choice.

Lean chicken meats provide 25 g of protein per serving, half of the RDI of humans, but with way less fat and calories.

The nutrients and minerals contain magnesium, phosphorus, potassium, sodium, and vitamin A in large amounts. There are also traces of vitamin C, vitamin B-12, vitamin E, and vitamin D, along with folate, calcium, iron, and zinc.

All of those per serving of chicken. So, is BBQ chicken good for you? Yes, it is.

It is just as delicious as red meats.

Do you know how people say it is not about the boat’s size but the motion of the sea? Well, chickens are like that too.

Though many peg chickens are inferior to red meats, it is generally all about preparing the food.

In other words: It is not about the meat. It is about the meal. That is why to help you get started with your BBQ chicken diet path.

Also Read:

Chicken Recipe

Here is a bonus delicious Baked BBQ Chicken Breasts recipe for you

  • ½ cup of ketchup
  • 2 tsp brown sugar
  • 2 tbsp of chipotle adobo sauce
  • 2 tbsp vinegar
  • 2 tbsp mustard
  • 2 cloves of minced garlic
  • ½ kg of skinless and boneless chicken breasts
  • 1 tbsp of olive oil
  • ½ cup of breadcrumbs
  • 2 tsp chopped thyme
  • Salt and black pepper, to taste
Barbecue Chicken Recipe

Just follow the steps below. But you can modify this recipe as well.

  1. Combine the ketchup, brown sugar, adobo sauce, mustard, vinegar, and garlic in one bowl. Add salt and pepper, then set aside.
  2. In a separate oven-able container, line it with aluminum foil and spread half of the previously prepared sauce on it.
  3. Arrange the chicken breasts above the sauced foil and spread the remaining sauce on top of the chicken breasts. Cover the foil over the chicken.
  4. Place a skillet over medium heat and prepare the crumb mixture. Heat the olive oil, then add the breadcrumbs, thyme, and another pinch of salt and pepper to taste. Sauté this for two to three min.
  5. After about 20 min, remove the chicken from the oven and pour over the baked chicken’s crumb mixture. After this, return the chicken to the oven and bake for another 10 minutes.
  6. Remove it from the oven, and voila, you have yourself some gourmet baked BBQ chicken. Great for diets!


BBQ Chicken is an excellent source of protein and nutrients and an effective alternative to red meats. Just be sure to regulate your intake and supplement your diet with low-calorie meals.

Remember to be creative with your BBQ chicken recipes as well. Remember that it is also not just about the meal, but more so the meal!

Related Articles:


Tyler Lachance is a cookout professional. His expertise on cooking grilled food, creating marinades, formulating sauces and matching his food with the perfect drink is unrivaled.

Born and raised in a family that has a long history of cookout, he has treated this activity as a part of his culture and who he is.