Smoky BBQ Chicken Thighs

Memorial Day weekend was practically invented for a good backyard cookout, and these BBQ chicken thighs are exactly the kind of recipe that earns a permanent spot on the grill rotation. They come together with a simple smoky dry rub, a generous slather of BBQ sauce, and just enough char to make everyone hover near the grill a little longer than intended. Best of all, they're gluten-free, lactose-free, and built to be gentle on your gut so you can actually enjoy the long weekend.

Ingredients:

(Makes 4 servings )

Chicken 

• 8 boneless, skinless chicken thighs (about 900 g total)

• 1 tbsp garlic-infused olive oil (for coating before the rub; keeps flavor without the FODMAP load)

Dry Rub 

• 1 tbsp smoked paprika

• 1 tsp kosher salt

• 1 tsp black pepper

• 1 tsp chili powder (check label for gluten-free)

• 1 tsp dried oregano

• ½ tsp garlic powder (low FODMAP at this amount per serving)

• ¼ tsp cayenne pepper (optional, for heat)

• 1 tbsp pure maple syrup (mixed into the rub to help it bind and caramelize)

Note: Onion powder has been left out as it is high FODMAP. The garlic-infused oil and smoked paprika carry the depth of flavor beautifully without it. 

BBQ Sauce 

• ¾ cup store-bought BBQ sauce (choose a variety that is gluten-free certified and does not list high-fructose corn syrup or garlic/onion as primary ingredients; check Monash University Low FODMAP Certified™ options where available) 

Note: Limit BBQ sauce to about 2 tablespoons per serving to stay within low-FODMAP guidelines. Most commercial BBQ sauces contain some fructose, so portion control matters here. 

Optional Garnish 

• 3 green onion tops only, thinly sliced (green parts only, not the white bulbs)

• Extra lime wedges for serving

Materials needed:

• Outdoor grill or oven (both methods included below)

• Small mixing bowl

• Basting brush

• Meat thermometer

• Paper towels

• Tongs

• Large plate or tray

How to Make It:

1. Prep the chicken
   Pat the chicken thighs dry with paper towels on both sides. This step pulls out surface moisture so the rub sticks properly and you get a better char. Do not skip it, even if it feels fussy. 

2. Make the dry rub
   In a small bowl, mix together the smoked paprika, salt, black pepper, chili powder, dried oregano, garlic powder, cayenne (if using), and maple syrup. Stir until it forms a thick, slightly paste-like rub. The maple syrup helps everything cling to the chicken and caramelizes beautifully on the grill. 

3. Coat and rub the chicken
   Drizzle the garlic-infused olive oil over the chicken thighs and rub it in on both sides. Then apply the dry rub generously, pressing it in so it adheres to the surface. Cover and refrigerate for at least 30 minutes, or up to overnight if you want deeper flavor. The longer it sits, the better it gets. 

4. Bring to room temperature
   Before cooking, remove the chicken from the refrigerator and let it sit at room temperature for 20 to 30 minutes. This helps it cook more evenly all the way through. 

5. Preheat the grill
   Preheat your grill to medium-high heat, around 400°F (204°C). Once hot, lightly oil the grill grates using a folded paper towel dipped in a little neutral oil and held with tongs. 

6. Grill the chicken
   Place the chicken thighs smooth-side down over direct heat. Grill for 4 to 5 minutes without moving them, until the underside is lightly charred and releases cleanly from the grates. Flip and grill the other side for another 4 minutes. 

7. Move to indirect heat and add sauce
   Move the chicken to the cooler, indirect side of the grill. Use your basting brush to coat both sides of each thigh with BBQ sauce. Close the grill lid and cook for another 4 to 6 minutes, or until the internal temperature reads 165°F (74°C) on a meat thermometer inserted into the thickest part. 

8. Rest before serving
   Transfer the chicken to a clean plate and let it rest for 5 minutes. This locks in the juices and makes every bite more tender. 

Fire Up the Grill, the Crowd Is Waiting 

This is the kind of chicken you make once and immediately add to every cookout from here on out. Load up the grill, brush on that sauce, and don't hold back on the final garnish. When your plate is ready, tag @getregulargirl on Instagram so we can see your Memorial Day moment, your char, your sauce, and your best bite.