Oven BBQ Chicken

"Can we grill that?”

Since buying a new grill last week, that’s the #1 question around meal time at our house these days. Can you say MAJOR grilling kick? Just in the last week alone we’ve grilled Mahi Mahi, burgers, hot dogs, okra, and corn. Every day, I’m on the hunt for more foods we can throw on the grill!

Sadly, grilling last night just wasn’t an option, but BBQ chicken was still on the menu. I guess you could say this recipe was born out of bad weather and a craving for Pork Barrel BBQ sauce. (See below on why it’s my absolute fave.)

This Fat Loss Foodies' Oven BBQ Chicken is an easy weeknight dinner option. If you can open a jar of sauce and turn your oven on, you can have amazingly flavorful, sticky and sweet BBQ chicken for dinner in about 30 minutes. Best part: the oven does most of the work. You just pop in periodically to keep things appropriately saucy.

Use boneless skinless chicken thighs for a budget-friendly protein that cooks faster and tastes better than chicken breasts.

I just had to use a bottle of my absolute favorite BBQ sauce here: Pork Barrel BBQ Original Sauce, made by my friends Heath and Brett (former Capitol Hill staffers) at Pork Barrel BBQ in Alexandria, VA. It’s low in sugar, loaded with delicious spices, and doesn’t contain high fructose corn syrup or any other sketchy ingredients.

This sauce is Fat Loss Foodie-approved and you need it in your life!

It was named America’s “Supreme BBQ Sauce” by Cooks’ Illustrated magazine, AND Men’s Health magazine says,

“Slap this relatively low-calorie sauce on chicken just minutes before it comes off the grill for a tangy, smoky flavor, or drizzle it over a roast-pork sandwich. If you like your sauce smoky, go with Pork Barrel. This D.C.-based company brings a deeply aromatic flavor, pumped up by cloves, ginger, and allspice. Forget lemon-pepper. Shelve the garlic salt. Ditch the Italian marinade. This is your go-to flavor sidekick for chicken off the grill.”

You can find Pork Barrel BBQ sauce and spice rub at Harris Teeter, some Whole Foods, Costco, and online here.


8-12 boneless skinless chicken thighs

1 bottle Pork Barrel BBQ Original Sauce

Salt & Pepper, to taste


1. Line a baking sheet with foil and pre-heat your oven to 425 f.

2. Remove the chicken thighs from the fridge and let them come to room temperature.

3. Place a metal cookie cooling rack on top of the sheet. Arrange chicken thighs on top, seasoning lightly with salt and pepper. Roast at 425 for 10 minutes, then baste the chicken with the BBQ sauce. (I use a silicone pastry brush to apply the sauce).

4. Return to oven and baste every 10 minutes with more BBQ sauce, cooking for 30 minutes total.

5. Remove from oven and serve hot.

COOK'S TIP: These BBQ chicken thighs were also excellent eaten the morning after, cold, right out of the fridge while waiting for coffee to brew.