BBQ Bacon Stuffed Chicken

Ingredients

Serves 6

14 slices thick-cut bacon (not peppered or maple—plain smoky works best)

6 thin-cut boneless, skinless chicken breasts (~5 oz each; or butterfly and pound 3 regular breasts to ¼-inch thickness)

1 small yellow onion, thinly sliced

½ cup sugar-free BBQ sauce (look for <2g net carbs/serving—Primal Kitchen, G Hughes, or Stubb’s “Light” work well)

1 Tbsp extra-virgin olive oil

Kosher salt and freshly ground black pepper

Step-by-Step Instructions

1. Crisp the Inner Bacon

In a large skillet over medium heat, cook 8 slices bacon until deeply golden and crisp (6–8 min). Transfer to a paper-towel-lined plate. Drain all but 1 Tbsp fat from the skillet—reserve the rendered fat for onions.

2. Sauté the Aromatics

Return skillet to medium heat. Add olive oil (if needed) and sliced onions. Sauté 5–6 minutes—until softened and lightly caramelized (not browned). Scrape up any bacon fond for extra flavor.

3. Build the Filling

Crumble cooled bacon into a bowl. Add onions and ¼ cup BBQ sauce. Mix well. Season lightly with salt and pepper (bacon is salty—taste first).

4. Prep the Chicken

Pat chicken very dry. Season both sides with salt and pepper.

Place 1 heaping Tbsp filling in the center of each breast. Roll tightly—like a cigar—sealing the ends inward.

5. Wrap & Glaze

Wrap each roll snugly with 1 slice of raw bacon, seam-side down. Secure with a toothpick if needed.

Arrange, seam-side down, on a parchment-lined rimmed baking sheet.

Brush generously with remaining ¼ cup BBQ sauce.

6. Bake to Perfection

Bake at 400°F (200°C) for 20–22 minutes—until chicken reaches 165°F internally and bacon is crisp and caramelized. Rotate sheet halfway for even browning.

Rest 5 minutes before serving (juices redistribute).

Tips for Perfect Gravy

(Note: This dish is intentionally sauce-forward—but for a pan sauce, deglaze the skillet with ¼ cup chicken broth + 1 Tbsp BBQ sauce after sautéing onions. Simmer 2 minutes; drizzle over plated chicken.)

Serving Suggestions

Over cauliflower “mac” and cheese or garlic-butter roasted broccoli

With a bold arugula salad (lemon vinaigrette cuts the richness)

Paired with a smoky chipotle aioli for dipping

For non-keto: serve over creamy polenta or wild rice pilaf

Storage & Make-Ahead Tips

Refrigerate cooked rolls up to 3 days. Reheat in 375°F oven 10 minutes (microwaving softens bacon).

Assemble (unbaked) up to 24 hours ahead; cover, refrigerate. Add 2–3 minutes to bake time.

Freeze unbaked rolls (wrap individually) up to 1 month. Bake from frozen—28–30 minutes.

Frequently Asked Questions

Can I use turkey bacon?

Not recommended—it lacks fat, dries out, and won’t crisp or flavor the filling.

No sugar-free BBQ sauce?

Make your own: ¼ cup tomato paste + 2 Tbsp apple cider vinegar + 1 Tbsp molasses (or ½ tsp liquid stevia + ¼ tsp erythritol) + ½ tsp smoked paprika + pinch garlic powder.

How to prevent dry chicken?

Use thin-cut breasts, don’t overbake, and let rest before slicing.

Allergy Information

Contains: Pork, eggs (in some BBQ sauces—check label).

Gluten-free if BBQ sauce is GF (most sugar-free brands are).

Dairy-free, nut-free, soy-free (verify BBQ sauce).

Nutrition Facts

(Per serving, 1 roll)

Calories: 420 | Protein: 38g | Fat: 26g (sat 9g) | Carbs: 3g | Fiber: 0g | Sugar: 1g | Net Carbs: 3g | Sodium: 890mg

This dish is a love letter to contrast: crisp and tender, smoky and sweet, simple and spectacular. It proves that keto food doesn’t mean deprivation—it means elevation. As you cut into that first roll and see the golden bacon, the glistening filling, the steam rising with the scent of smoke and spice—you’ll know: some comforts aren’t just meals.

They’re moments of pure, unapologetic joy—wrapped in bacon, one delicious bite at a time.