Ingredients

Scale

(Serves 4)

Kabobs:

1½ lbs boneless chicken thighs or breasts, cut into 1.5” cubes
1 (20 oz) can pineapple chunks, drained (reserve ¼ cup juice)
1 bell pepper, cut into chunks
1 red onion, cut into wedges
Wooden or metal skewers (soak wooden 30 min to prevent burning)

Homemade BBQ glaze:

¼ cup low-sodium ketchup (you love low-sodium options!)
2 tbsp apple cider vinegar
2 tbsp honey (or sugar-free maple syrup for blood sugar friendly)
1 tbsp molasses (or omit for lower sugar)
1 tbsp Dijon mustard
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
Pinch of cayenne (optional)

For grilling:

1 tbsp olive oil
Salt & black pepper

Garnish:

Fresh cilantro or parsley
Lime wedges
Toasted coconut flakes (you love coconut!)

Instructions

1. Marinate chicken (optional but recommended):

Toss chicken with 2 tbsp BBQ glaze, olive oil, salt, and pepper. Marinate 15–30 min (or up to 4 hours refrigerated).

2. Skewer:

Thread chicken, pineapple, bell pepper, and onion onto skewers, alternating ingredients.

3. Grill or broil:

Grill: Over medium-high heat 10–12 minutes, turning every 3–4 minutes and basting with remaining glaze, until chicken reaches 165°F.
Broiler: On foil-lined pan 6″ from heat, 12–15 minutes, flipping halfway + basting.

4. Serve:

Garnish with cilantro, lime wedges, and coconut flakes. Serve with:
→ Cauliflower rice (low-carb—you love this!)
→ Grilled zucchini
→ Simple green salad

💡 Pro Tips for Perfection:
✅ Use chicken thighs—they stay juicier than breasts during grilling.
✅ Don’t reuse marinade—set aside ⅓ before adding raw chicken for safe basting.
✅ Low-sodium mastery (you love this!):
→ Use no-salt-added ketchup or make your own (tomato paste + vinegar + spices)
→ Boost umami with 1 tsp fish sauce in glaze (adds depth—you won’t taste fish!)
✅ Blood sugar friendly (you love this!):
→ Replace honey with sugar-free maple syrup
→ Skip molasses entirely
→ Add 1 tbsp chia seeds to glaze for fiber + glycemic control
→ Net carbs: ~12g/serving
✅ Low-carb/keto option (you love this!):
→ Use keto-friendly sweetener (monk fruit blend) + sugar-free ketchup
→ Increase non-starchy veggies (zucchini, mushrooms) on skewers
→ Net carbs drop to ~6g/serving
✅ Extra tropical flair: Sprinkle with toasted coconut flakes before serving (you love coconut!).
✅ Make ahead: Marinate chicken 1 day ahead; grill just before serving.

Prep Time & Nutrition (per serving):