These BBQ chicken skewers are one of my favorite healthy summer dinners when I want something that feels like classic barbecue food but still fits into a balanced meal. Tender chunks of chicken breast are coated in a smoky dry rub made with paprika, garlic, chili powder, and just a touch of coconut sugar, then grilled until lightly charred and brushed with BBQ sauce for that perfect sticky finish.
Served alongside my Corn and Tomato Summer Salad, these grilled chicken skewers deliver big backyard barbecue flavor with a high-protein, lower-sugar twist. You’re going to love this one!
Why You’ll Love These BBQ Chicken Skewers
If you’re looking for healthy grilling recipes that don’t sacrifice flavor, this recipe checks all the boxes.
These BBQ chicken skewers are packed with over 40 grams of protein per serving, making them a satisfying option for busy weeknights, summer cookouts, or meal prep. Chicken breast is a lean source of protein that helps support muscle recovery, steady energy levels, and overall satiety, while the simple spice blend creates layers of smoky flavor without relying on heavy marinades or excess added sugar.
They’re tender, flavorful, and honestly just an iconic summer barbecue staple. Make this once and tell me you’re not obsessed!
An Easy High-Protein Chicken Dinner for Summer
One of the best things about these grilled BBQ chicken skewers is how simple they are to make. The dry rub comes together in minutes, the chicken cooks quickly on the grill, and the BBQ sauce caramelizes perfectly during those last few minutes of cooking. Truly a chef’s kiss.
Pair them with a Corn and Tomato Summer Salad (or your favorite summer barbecue side dishes or salads) for an easy high-protein chicken dinner that’s family-friendly, great for entertaining, and perfect for adding to your lineup of summer grilling recipes.
Ingredients You’ll Need:
For the chicken:
- Boneless, skinless chicken breasts
- Olive oil or avocado oil
- Wooden skewers (soaked in water 30+ minutes)
For the dry rub:
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Smoked paprika
- Chili powder
- Cayenne pepper
- Coconut sugar
- Primal Kitchen Organic & Unsweetened BBQ Sauce
How To Make Healthy BBQ Chicken Skewers
Looking for the full recipe?
Scroll down to the Recipe Card below for complete instructions & measurements.
These healthy BBQ chicken skewers come together with a smoky homemade dry rub, a quick trip to the grill, and a brush of BBQ sauce for an easy high-protein summer dinner.
- Make the dry rub. Whisk together the seasonings in a small bowl, then toss with the chicken and olive oil until evenly coated. Let the chicken sit while the grill preheats.
- Build the skewers. Thread the seasoned chicken onto soaked wooden skewers, leaving a little space between the pieces for even cooking.
- Grill the chicken. Cook the BBQ chicken skewers over medium-high heat, flipping halfway through, until lightly charred and nearly cooked through.
- Brush with BBQ sauce. During the final few minutes of grilling, baste both sides with BBQ sauce and cook until glossy and lightly caramelized.
- Rest and serve. Let the skewers rest for a few minutes, then serve with my Corn and Tomato Summer Salad and extra BBQ sauce on the side if desired.
Recipe Substitutions & Questions
Use the substitutions below to easily customize these Healthy BBQ Chicken Skewers to fit your pantry and/or dietary preferences.
- Chicken breasts: Boneless, skinless chicken thighs can be substituted for a slightly juicier, richer option. Adjust cook time as needed until the chicken reaches 165°F internally.
- Olive oil: Avocado oil works equally well and is great for high-heat grilling.
- Wooden skewers: Metal skewers can be used in place of wooden skewers and do not require soaking.
- Coconut sugar: Brown sugar may be substituted if that’s what you have on hand, though coconut sugar keeps the recipe lower in refined sugar.
- Cayenne pepper: Omit for a milder flavor, or increase slightly if you prefer more heat.
- Primal Kitchen Organic & Unsweetened BBQ Sauce: Any favorite BBQ sauce will work, though using a no-sugar-added variety keeps the recipe lower in added sugar.
- Smoked paprika: Regular paprika can be substituted, but smoked paprika provides the signature smoky barbecue flavor.
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FAQs
Can I bake BBQ chicken skewers instead of grilling them?
Yes, you can bake BBQ chicken skewers in the oven if you don’t have a grill. Bake them on a lined baking sheet at 425°F for about 18–22 minutes, flipping halfway through, until the chicken is cooked through and reaches 165°F internally. Brush with BBQ sauce during the last few minutes so it gets slightly caramelized and glossy.
What temperature should chicken skewers be cooked to?
Chicken skewers should be cooked until they reach an internal temperature of 165°F in the thickest part of the chicken. This ensures they’re fully cooked, safe to eat, and still juicy—not dry or overdone. The easiest way to check is using a meat thermometer right in the center of a piece of chicken on the skewer. Once they hit 165°F, pull them off the grill and let them rest for a few minutes so the juices redistribute before serving.
Can I use chicken thighs instead of chicken breast for BBQ chicken skewers?
Yes, boneless, skinless chicken thighs also work well in BBQ chicken skewers and will actually give you a slightly juicier, more forgiving texture. Just keep an eye on cook time, since thighs may take a minute or two longer than chicken breast depending on the size of your pieces.
Do I need to soak wooden skewers before grilling?
Yes, if you’re using wooden skewers, soak them in water for at least 30 minutes before grilling. This helps prevent them from burning or catching on fire over the high heat. If you want to skip this step entirely, metal skewers are a great reusable option.
Are BBQ chicken skewers healthy?
Yes, these BBQ chicken skewers are a balanced, high-protein option that fits well into a healthy eating pattern. Chicken breast provides lean protein to support energy, muscle recovery, and satiety, while the dry rub and no-sugar-added BBQ sauce keep added sugars lower compared to traditional barbecue recipes. It’s a simple way to enjoy classic grill flavor in a more macro-friendly way.
More Healthy Grilling Recipes You’ll Love
- Lemon Pesto Grilled Chicken (Easy Healthy Summer Dinner)
- Greek Chicken Skewers with Tzatziki (Easy Mediterranean Grilled Chicken)
- Crunchy Grilled Chicken Greek Salad with Roasted Potatoes
- Grilled Steak Satay Skewers with Creamy Peanut Curry Sauce
- Easy Grilled Pesto Zucchini with Goat Cheese & Pine Nuts
Healthy BBQ Chicken Skewers
Ingredients
For the chicken:
- 2.5-3 pounds boneless, skinless chicken breasts, cut into 1½-2 in chunks
- 3 tablespoons olive oil or avocado oil
- 8 wooden skewers, soaked in water 30+ minutes
For the dry rub:
- 1½ teaspoons salt
- 1½ teaspoon black pepper
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 2 teaspoons smoked paprika
- ¾ teaspoon chili powder
- ¼ teaspoon cayenne pepper
- 1 teaspoon coconut sugar
- About 1¼–1½ cups Primal Kitchen Organic & Unsweetened BBQ Sauce, for basting and additional dipping
Instructions
- Make the dry rub: In a small bowl, whisk the salt, pepper, garlic powder, onion powder, smoked paprika, chili powder, cayenne, and coconut sugar to make the dry rub.
- Prep the chicken: In a large bowl, toss the chicken chunks with 3 tablespoons olive oil and the dry rub until evenly coated. Let the chicken sit at room temperature for about 10 minutes, while the grill comes up to temperature.
To Grill & To Serve:
- Preheat the grill to medium–high heat, about 375–400°F, and lightly oil the grates if needed.
- Thread the marinated chicken chunks onto the soaked skewers, leaving a little space between pieces for even cooking.
- Place the skewers directly on the grate and grill for 6–8 minutes total, flipping once halfway through, until the chicken is lightly charred on the outside and almost at 165°F internally.
- In the final 3–4 minutes of grilling, flip the skewers again and lightly brush the top side with the Primal Kitchen BBQ sauce, cooking 1–2 minutes. Then flip once more, baste the other side, and cook for another 1–2 minutes until the sauce is glossy and lightly lacquered without burning.
- Remove the skewers from the grill and let them rest for 2–3 minutes before serving.
- Plate chicken skewers next to a generous portion of my Corn and Tomato Summer Salad (or your favorite summer barbecue side dishes or salads), with extra BBQ sauce on the side if desired.
To Store:
- Store leftover BBQ chicken skewers in an airtight container in the refrigerator for up to 4 days. For best results, remove the chicken from the skewers before storing.
- Reheat gently in a skillet over medium-low heat, in the microwave, or in a 350°F oven until warmed through. Serve with extra BBQ sauce if desired.
Notes
- Chicken breasts: Boneless, skinless chicken thighs can be used instead; adjust cook time as needed until chicken reaches 165°F internally.
- Olive oil: Avocado oil works just as well and is ideal for high-heat grilling.
- Wooden skewers: Metal skewers can be used instead and do not require soaking.
- Coconut sugar: Brown sugar can be substituted if needed, though coconut sugar keeps the recipe lower in refined sugar.
- Cayenne pepper: Omit for a milder flavor or increase slightly for more heat.
- Primal Kitchen BBQ sauce: Any favorite BBQ sauce can be used, though a no-sugar-added version keeps it more balanced.
- Smoked paprika: Regular paprika can be used in its place, though you’ll lose some of the smoky depth.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
