Healthy BBQ Chicken Skewers

These healthy BBQ chicken skewers are an easy high-protein summer dinner made with juicy chicken breast, a smoky dry rub, and a light brush of BBQ sauce for a sticky, caramelized finish. Quick to grill and packed with over 40g of protein per serving, they’re perfect for weeknight dinners, meal prep, or summer cookouts. Serve with Corn and Tomato Summer Salad or your favorite barbecue sides for a balanced, macro-friendly meal.

Prep Time 20

Cook Time 8

Total Time 28

Servings

Calories 270kcal

Author Rachael DeVaux

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

Swaps & Substitutions:

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