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A large white ceramic plate of boneless skinless bbq chicken thighs topped with chopped parsley.

BBQ Chicken Thighs in the Oven {Gluten Free + Whole30 option}

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4.7 from 6 reviews

  • Author: Nyssa Tanner
  • Total Time: 1 hour and 30 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free


Delicious barbecue chicken is possible without a grill with this recipe for BBQ chicken thighs in the oven! Made with a boneless skinless chicken thighs, a simple seasoning blend, and your favorite bbq sauce. Sticky, lightly charred, and super easy to make. Gluten free, dairy free, Whole30 / paleo option. 


  • 2 pounds boneless skinless chicken thighs
  • 2 tablespoons avocado oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried mustard
  • 1 cup BBQ sauce, plus more for serving


  1. Marinate the chicken. Add chicken to a large sealable container with avocado oil, kosher salt, black pepper, garlic powder onion powder, smoked paprika, and dried mustard. Toss to thoroughly coat and transfer to the refrigerator to marinate for at least an hour, or up to overnight.
  2. Bake the chicken thighs. Preheat the oven to 425 degrees Fahrenheit and line a large baking sheet with parchment paper, aluminum foil, or a silicone mat. Toss chicken thighs with 1/4 cup BBQ sauce and transfer to the lined baking sheet, leaving any excess sauce behind. Bake for 15 minutes, remove from the oven and flip. Brush each thigh with BBQ sauce and return to the oven to bake for another 10 minutes. Remove from the oven and increase heat to broil (if using parchment paper you’ll want to keep a close eye on it during broiling to make sure it doesn’t burn). Flip chicken once more, and brush with BBQ sauce again to thoroughly coat for a nice glaze. Broil for 5-6 minutes, until edges are crispy, and chicken is cooked through.
  3. Serve and enjoy! Serve with extra BBQ sauce if desired and enjoy!


A large, rimmed, aluminum sheet pan is my favorite baking pan to use for cooking chicken. It distributes the heat well, and the lip around the edges keeps all the juices contained. 

For easy clean up make sure to line your baking sheet. Parchment paper is my preference by aluminum foil or a silcone mat also work. It will keep the caramelized bits from sticking to your baking sheet. If using parchment paper be sure to keep a close eye on it during broiling to make sure it doesn’t burn.

These chicken thighs should keep in the refrigerator for 3-4 days. They can either be reheated gently in the oven or toaster oven at 350°F until warmed through, or in the microwave for 1-2 minutes.

  • Prep Time: 1 hour
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Oven baked
  • Cuisine: American