Homemade almond butter cups are a simple dessert that will satisfy your sweet tooth craving! Plus, these almond butter cups are topped with flakey sea salt.

Favorite Almond Butter Cups

I am a dessert every day kind of person and homemade almond butter cups hit the spot. They’re sweet, creamy, and slightly salty.

I love our healthy peanut butter cups recipe, but these almond butter cups are definitely more like a classic peanut butter cup with a hard outer shell and a soft center.

If you’re a lover of chocolate and nut butter, then this is the dessert for you! Keep reading to learn how to make them.

Just 4 Ingredients!

Our secret recipe for the most delicious and simple almond butter cups comes from only 4 ingredients

• High-quality dark chocolate: if you’re a dark chocolate snob like me, you know that quality matters. Grab your favorite chocolate bar or even your fav dark chocolate chips.
• Coconut oil: a little coconut oil in the chocolate shell is going to go a long way.
• Almond butter: any almond butter will work, even a homemade recipe 😀 Can’t do almond butter? Choose your favorite nut or seed butter instead!
• Sea salt: don’t skimp on the sea salt! It’s the sugar (or salt) on top for these cups.

Below we’re sharing some of our favorite store-bought and homemade almond butters for you to choose from!

Storebought Almond Butters

Homemade Nut Butters

How to Make Almond Butter Cups

1. Melt chocolate: first, melt dark chocolate and coconut oil in the microwave.
2. Layer chocolate: spoon in around 1 teaspoon melted chocolate into a lined mini muffin tin.
3. Freeze: freeze for 10 minutes.
4. Layer almond butter: spoon in a heaping 1/2 teaspoon almond butter and tap the pan so the almond butter evens out.
5. Freeze: freeze for 10 minutes.
6. Layer chocolate: spoon in about 1.5 teaspoons melted chocolate so that it covers the almond butter. Then, sprinkle on sea salt.
7. Freeze: freeze for 30 minutes to an hour to fully set.

Storage

For best results, store almond butter cups in the freezer. The reason we recommend this is because there is coconut oil in the chocolate shell. If it gets too warm, the chocolate will soften.

You can also store these cups in the refrigerator, too!

Simple Almond Butter Cups

These almond butter cups are made with delicious dark chocolate, creamy almond butter, and a little sea salt.

Prep: 30 minutesCook: 0 minutesTotal: 30 minutes

Fat 9

Carbs 13

Protein 2

Yield 12 1x

1x2x3x

Ingredients

• 8 oz. high-quality dark chocolate, dairy free if needed (we used 2 4-oz. chocolate bars)
• 1 tablespoon coconut oil
• 1/4 cup drippy almond butter*
• coarse sea salt, to taste

Instructions

1. First, line a mini muffin tin with 12 muffin mini muffin liners and set aside. Then, roughly chop 8 oz. dark chocolate and place into a microwave-safe bowl and add about 1 tablespoon coconut oil.
2. Microwave for 2 minutes at 50% power, stirring every 30 seconds.
3. Once the chocolate has fully melted, spoon in around 1 teaspoon of melted chocolate onto the bottom of each muffin liner. Then, tap the pan so that the chocolate evens out. Freeze for around 10 minutes to set.
4. Next, scoop in a heaping 1/2 teaspoon of almond butter and place on top of the first chocolate layer. Tap the pan to even out the almond butter so there isn’t one big lump of almond butter in the middle of each cup. Freeze for around 10 minutes to set.
5. Finally, spoon in the second layer of melted chocolate on top of the almond butter, There should be enough chocolate left for around 1.5 teaspoons of chocolate per cup (or a little more). Tap the entire pan to even out the melted chocolate and then sprinkle on coarse sea salt.
6. Finally, freeze for 30 minutes to an hour to fully set.

Tips & Notes

• Almond butter: if your almond butter is not drippy, you can add about a teaspoon of melted coconut oil in order to thin it out.
• This recipe was slightly updated on January 3, 2020.

Nutrition Facts

Serving Size: 1
Calories: 132
Sugar: 10
Fat: 9
Carbohydrates: 13
Fiber: 2
Protein: 2

Author: Lee FunkeCategory: DessertMethod: MicrowaveCuisine: AmericanDiet: Gluten Free

Keywords: almond butter cups

On this week’s episode of Health + Happiness, Joy and Vivien explain the positive effect of pets, share healthy swaps and discuss the importance of sleep. Here’s a brief recap of what we learned in Episode 13. In case you missed it, you can watch the full episode here.

The Power of Pets
Nearly 45 percent of U.S. households have a dog and a third own a cat. Pets can help you live a healthier, happier life. The act of petting your furry friend causes a surge of feel-good hormones and helps boost immunity. Pets also protect your heart by lowering blood pressure, cholesterol and triglycerides. And of course, they get you moving. The benefits don’t end there. They help lower stress because of their unconditional love. And they boost self-esteem and health in children. If you already have a pet, consider yourself lucky (and healthy). And if not, you may want to consider adding to your family.

Getting Fit, Staying Flexible
Exercise doesn’t have to be something you dread. There are so many wonderful forms of activity, so find something you enjoy, like yoga, Tai chi, cycling, or an aerobics class. The CDC recommends kids and teens get 60 minutes of activity a day; adults need 150 minutes of moderate activity per week. And don’t forget stretching—it increases range of motion, may improve your athletic performance and reduce your risk of injury. Aim for the major muscle groups, like your shoulders or legs. Hold stretches for 30 seconds and don’t bounce. Breathe freely throughout. And stop if you feel any pain. You should feel stress, but not discomfort while stretching.

Junk Food to Joy Food
Joy shared her lightened-up Apple Pie Cobbler recipe. It’s naturally sweet (not a drop of added sugar), totally satisfying and a cinch to make. It features fiber-rich oats and antioxidant-packed apples, as well as cinnamon, which may help manage blood pressure. Whip it up for breakfast or a tasty snack. Joy also created a healthier pizza alternative. You’ll love these vitamin C-rich Pizza Peppers for a cheesy, gooey, meaty, indulgent experience.

Sleep it off
A lack of sleep is associated with health conditions like depression and diabetes. How much shuteye do you need? Teens need 8 to 10 hours; younger kids needs’ vary by age; adults need 7 or more. To get more ZZZs, skip or shorten daytime naps, which can interfere with nighttime slumber. Get outside and play; activity can promote better sleep—just avoid doing it too close to bedtime. Avoid heavy or large meals before hitting the hay; enjoy a small, easily digested snack (like Joy’s Banana-Mango Parfait). Turn off the lights and electronics as light can cause trouble sleeping. Turn the temperature down—lower temperatures promote better sleep. If you don’t fall asleep within 20 minutes of lying down, get up out of bed.

Here’s hoping your week is filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, check your local listings here.

This seared ahi tuna recipe is marinated in soy sauce, chili sauce, ginger lime, and olive oil. It is delicious by itself or in an ahi tuna bowl! Did I mention it packs 46g of protein per serving?

Easy Seared Ahi Tuna

When it comes to fish, ahi tuna is queen (and king). There is just something about the flavor and texture of ahi tuna that doesn’t even compare to any other fish!

You marinate this ahi tuna for at least 30 minutes to overnight and then your cook time is less than 5 minutes. We’re not joking, you’ll have delicious and flavorful ahi tuna in no time.

Ahi Tuna Marinade

For this recipe, we wanted the tuna to be seasoned with a flavorful zing, so we used the following ingredients:

• Soy sauce
• Red chili sauce
• Fresh grated ginger
• Lime juice

How to Make Ahi Tuna Marinade

To make sure the ahi tuna had time to marinade in all this goodness, we mixed all these ingredients up in a mason jar and gave it a good shake to mix it all together.

Placed the raw ahi tuna in a Stasher bag (any sealable plastic bag will work!) and poured the marinade in with it before placing it in the fridge laying flat to allow the tuna to soak it up for at least 30 minutes.

This recipe will be delish with a 30 minute marinade, but if you have time to let these beauts marinade all day or overnight, DO IT. You won’t be disappointed 😀

Other Things to Know

Is seared ahi tuna safe?

Yes, seared ahi tuna is safe to eat. If you feel uncomfortable eating a rare ahi tuna steak, feel free to cook it until it is cooked through the middle.

Also, if your ahi tuna smells funny or off we suggest not eating it!

Fresh or Frozen Ahi Tuna

You can use fresh ahi tuna or frozen ahi tuna.

If you are using frozen ahi tuna, remove the frozen fish from the freezer the day before you plan to eat it and place it in the refrigerator to thaw.

Remove excess moisture from the ahi tuna (fresh or frozen) with a paper towel before placing it in the marinade.

How to store ahi tuna

Store your ahi tuna in a airtight container for up to 5 days.

Serving Suggestions

You can eat your ahi tuna on tacos, in a bowl, or by itself with one of the delicious sides below!

Simple Asian Salad– Looking to pair one of your favorite Asian dishes with a simple Asian salad? We’ve got you covered with this colorful Asian salad recipe dressed with a yummy Asian salad dressing.

Cauliflower Fried Rice– This Cauliflower Fried Rice recipe is a delicious low carb alternative to traditional fried rice. Packed with veggies and a super flavorful sauce, plus it’s easy to make. Enjoy!

Thai Chili Corn Salad– We love this Thai Chili Summer Corn Salad. It’s made with grilled corn, carrots, red pepper, cabbage, and the most delicious vinaigrette! Make this grilled corn salad today.

Rainbow Asian Noodle Salad– Delicious veggies like red and green peppers, carrots, pea pods, red onion and cucumbers tossed with an asian sesame dressing and linguine noodles make for the freshest of the fresh salads. 

Seared Ahi Tuna

This seared ahi tuna recipe packs 46g of protein per serving. Make this for dinner tonight!

Prep: 45 minutesCook: 2 minutesTotal: 47 minutes

Fat 10

Carbs 4

Protein 46

Yield 4 servings 1x

1x2x3x

Ingredients

• 1.5 lbs. ahi tuna steaks (2 1.5-inch steaks)
• 1/3 cup soy sauce
• 1 teaspoon red chili sauce
• 1 teaspoon fresh grated ginger
• 1 tablespoon lime juice
• 4 tablespoons sesame seeds
• 4 tablespoons olive oil

Instructions

1. First, place tuna steaks in a large bowl or a plastic bag.
2. Make ahi tuna marinade and add soy sauce, chili sauce, grated ginger, and lime juice to a small mason jar. Tighten cover and then shake the jar until all ingredients are combined. Pour mixture over the ahi tuna steaks.
3. Seal the plastic bag and place the steaks in the fridge and let marinate for at least 30 minutes (the longer the better!).
4. Remove ahi tuna steaks from the refrigerator and then remove from the marinade. Pour sesame seeds on a plate and coat every part of both tuna steak with sesame seeds.
5. Heat a large skillet over medium/high heat and 2 tablespoons of olive oil. When the olive oil is fragrant, add one tuna steak to the pan and sear for 30 seconds to 2 minutes on each side.*
6. Repeat for the second tuna steak.
7. Let seared tuna steaks rest for 2 minutes and then thinly slice.

Tips & Notes

• *30 seconds for rare, 1 minute for medium rare, and 2 minutes for well done.
• This recipe was updated on July 14, 2019.

Nutrition Facts

Serving Size: 1/4 recipe
Calories: 289
Sugar: 0
Sodium: 755
Fat: 10
Carbohydrates: 4
Fiber: 1
Protein: 46

Author: Emily RichterCategory: Fish and SeafoodMethod: Stove TopCuisine: Asian

Keywords: seared ahi tuna steaks

On this week’s episode of Health + Happiness, Joy and Vivien explain the difference between physical hunger and emotional hunger, discuss food safety and offer up tasty alternatives to plain old H20. Here’s a brief recap of what we learned in Episode 12. In case you missed it, you can watch the full episode here.

Snack Solution
Whenever you get the urge to grab a munchie, check out this helpful acronym first: HALT. Before eating anything, ask yourself if you’re: Hungry, angry, lonely or tired. If the answer isn’t hungry, skip the snack and find healthier ways to deal with whatever emotion you’re experiencing. For instance, take a walk or chat with a friend. If you are hungry, reach first for a produce item, like carrots, or an apple or orange, all of which are high in fiber and can satisfy appetite. Protein-rich snacks are also a good idea; try hummus, a hard-boiled egg, or low-fat cheese. Nuts are a smart snack but are more calorie-dense. Aim for a nibble that’s 200 calories or less.

Energy Boosting Eating Tips
Keep up your energy by eating meals rich in fiber and protein. For instance, have scrambled eggs and whole-grain toast and mixed berries. At lunch, enjoy a colorful salad with grilled chicken and chickpeas. Finish it off with a winner dinner of fish, loads of veggies and a baked potato. Next, nix sugar, like sweetened beverages, candy, cakes and cookies. They can leave you feeling tired a few hours after eating.

Sodium and Sugar Shock
Both salt and sugar may found in some surprising foods. For instance, you’ll find high amounts of sodium in canned soup, pizza, chicken that’s breaded or seasoned, cold cuts and cured meats, and breads and rolls. Sweeteners can be hiding in sauces, condiments and dressings in surprisingly high amounts. Be salt and sugar savvy by reading labels, choosing lower sodium and sugar products and steering clear of the salt shaker. Add flavor to recipes with spices and herbs instead. And try these low-sugar snack swaps: Enjoy seltzer in place of soda. Make a PB&F sandwich: peanut butter and sliced fresh fruit. Indulge in frozen pitted cherries instead of gummy candies.

Should you go gluten-free? 
Gluten is a protein found in grains like wheat, barley and rye. Gluten has gotten a bad rap in the diet world, with folks looking to avoid it to get in shape or lose weight. However, the only people who should completely avoid gluten are folks with celiac, a condition that’s triggered by the protein. Otherwise, you can certainly limit or avoid gluten if you want, but be sure to get all the nutrients and fiber you need.

Hydration Help
Water is the best bet to stay hydrated and keep your body functioning optimally. When you’re dehydrated, you may feel fatigued and have a headache. To help hit your daily water goal (about 2.7 liters for women; 3.7 liters per day for men), keep a water bottle with you wherever you go and try to track your intake. Need a flavorful change of pace from plain old H20? Make a spa sipper by floating lime or lemon slices (along with some mint, if desired) in your glass. Or, whip up fruit cubes; pour 100 percent fruit juice into an ice tray and freeze. Add a couple of cubes to your glass of water. You can also try a Joyful soda by pouring naturally flavored seltzer and add 100 percent fruit juice. Finally, give this Peach-Raspberry Iced Tea a try.

Here’s hoping your week is filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, check your local listings here.

Make a restaurant-quality chicken Caesar salad with a homemade caesar salad dressing in less than 30 minutes!

If there’s chicken Caesar salad on the menu, I almost always order it! It’s filling, crunchy, and I’m a huge fan of Caesar salad dressing.

Why make chicken Caesar salad?

Our chicken Caesar salad is so easy to make and requires just a few ingredients. I love that you can really use any cooking method for the chicken and our homemade Caesar dressing is absolutely delicious.

We also made a few non-traditional swaps such as using Greek yogurt and mayo in place of egg yolks and we even added in another vegetable!

What is in chicken Caesar salad?

Classic chicken Caesar salad is typically made with romaine lettuce, cooked sliced chicken, parmesan cheese, and croutons. It’s then topped with Caesar salad dressing which is traditionally made with olive oil, anchovy, garlic, dijon, and raw egg yolks.

In our chicken Caesar salad recipe, you will see notes from the traditional salad, but also simple swaps to make it an even easier and more accessible salad.

What You Need

• Romaine lettuce: romaine is the base of this salad. We love how crunchy an crispy this lettuce is.
• Cooked chicken: you are more than welcome to use any kind of cooked chicken. Our pan-seared chicken breast is basic and a great option for this chicken caesar salad recipe.
• Croutons: don’t skip the croutons! They are essential for crunch and texture. You can use a store-bought garlic crouton or make your own at home.
• Parmesan cheese: you really can’t have enough parmesan cheese. Especially in a chicken caesar.
• Cucumber: we wanted to add another veggie into this salad and while cucumber isn’t part of the classic chicken caesar salad recipe, it’s surely a nice addition.
• Caesar salad dressing: we suggest making homemade Caesar dressing, but you can also use store-bought. Check out our homemade variation below!

Best Caesar Salad Dressing

Our homemade Caesar salad dressing is seriously so good. It’s creamy, tangy, and so easy to make in your own home. The only thing we really did differently than classic caesar dressing is we swapped the raw egg yolk for mayonnaise and use some Greek yogurt. Here’s what you need to make our homemade Caesar dressing:

• plain Greek yogurt
• mayonnaise
• finely grated parmesan
• anchovy paste
• fresh lemon juice
• lemon zest
• olive oil

How to Make Chicken Caesar Salad

1. Make Dressing: first, combine all ingredients for the dressing in a medium bowl or jar. Mix to combine and set aside.
2. Cook Chicken: use any cooking method to cook 1-1.5 lbs. chicken breast. We reccomend our pan seared chicken breast recipe.
3. Assemble Salad: assemble your salad by placing all ingredients into a large bowl.
4. Dress Salad: toss salad in dressing and serve.

Easy Ways to Cook Chicken

Stovetop Chicken: Sear chicken breast in butter or olive oil over medium/high heat for around 10 minutes, flipping halfway or until the chicken breasts reach an internal temperature of 165ºF. Check out our Pan Seared Chicken Breast recipe for more details

Grilled Chicken: Grill chicken breasts for 15-18 minutes at 400ºF, flipping halfway. Make sure your chicken breast reaches at least 165ºF internally. Check out our Grilled Chicken Breast recipe for more details.

Oven-Baked Chicken: Bake chicken breasts at 375ºF for 20-25 minutes or until the internal temperature reaches 165ºF. Check out our Baked Chicken Breast recipe for more details.

Variations

Use a different protein: Have fun with this salad recipe and use a different protein! Try one of the following for starters:

Add more veggies: Why skimp on the veggies when you can truly pack them in? Add whatever you have in the fridge such as bell pepper, broccoli, cauliflower, or celery.

Go vegetarian: Hoping to keep this vegetarian? Simply remove the chicken breast and anchovy paste.

Serving Suggestions

Chicken caesar salad makes for an excellent main dish, but also as a starter or side. Here are some of our favorite mains that pair perfectly with this recipe.

Mama’s Meatballs and Spaghetti: Italian meatballs and pasta is a crowd-pleasing, kid-friendly dinner idea. This truly is the best meatball recipe and it’s simply made with ground beef, breadcrumbs, parmesan, and your favorite marinara!

Crockpot Lasagna: Make tonight Italian night with this amazing crockpot lasagna! This lasagna is made with a flavorful meat sauce, a delicious cheese mixture, and is super easy to make. Make it for the family tonight or meal prep it for the week!

Kale Lasagna Roll-Ups: These Kale Lasagna Roll-Ups are a delicious vegetarian alternative to a traditional lasagna. Perfect for serving a large group or meal prepping ahead of time to feed the family.

Caprese Chicken Pasta: Healthy pasta lovers, this one’s for you! A Caprese Chicken Pasta that packs 51g of protein per serving and all those delicious Caprese flavors you love. Plus, it’s perfect for meal prep!

Chicken Ceasar Salad

This easy at-home chicken caesar salad recipe is made with sliced chicken, parmesan cheese, croutons, and a hoemmade creamy Caesar dressing,

Prep: 15 minutesCook: 15 minutesTotal: 30 minutes

Fat 20

Carbs 29

Protein 52

Yield 6 1x

1x2x3x

Ingredients

Caesar Salad Dressing

• 1/2 cup plain Greek yogurt
• 1/4 cup mayonnaise
• 1/3 cup finely grated parmesan
• 1.5 teaspoons anchovy paste
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Chicken Caesar Salad

• 8–10 cups chopped romaine lettuce
• 2 cups croutons (any kind)
• ½ cup shredded parmesan cheese
• 2 cups sliced cucumber, sliced into half-moons
• 1 – 1.5-lbs. cooked chicken breast, sliced or diced
• ½ cup caesar dressing 

Instructions

Caesar Salad Dressing

1. To learn how to make our Caesar salad dressing, check out the post HERE.

Chicken Caesar Salad

1. Place romaine lettuce, croutons, parmesan cheese, and sliced cucumber to a large salad bowl and toss ingredients together. 
2. Top the salad with chicken breast and drizzle with dressing. 
3. Toss the salad again and serve. 

Nutrition Facts

Serving Size: 1/6
Calories: 492
Sugar: 2
Fat: 20
Carbohydrates: 29
Fiber: 3
Protein: 52

Author: Lee FunkeCategory: SaladMethod: Stove-TopCuisine: Italian

Keywords: chicken caesar salad, caesar salad

On this week’s episode of Health + Happiness, Joy and Vivien share foods and habits that help give you a healthy, glowing complexion. Here’s a brief recap of what we learned in Episode 11. In case you missed it, you can watch the full episode here.

Moisturizer 101
Moisturizer is a must for your daily skincare routine, as it helps prevent and treat dry skin. But when you apply it is super important. The perfect time to do it is right after your bath or shower—ideally, right after you step on the bathmat. The “Magic 3-minute window” allows you to seal in the water content from your shower. There are three main types of moisturizer: Lotion (water-soluble, highest water content), cream (contains water and maybe some oil), ointment (sits on top of the skin). Most OTC moisturizers can be used on your whole body without any issues, but consult a dermatologist for advice if you have any skin conditions.

Feed Your Skin
The research on the best foods for your complexion is somewhat limited, although it’s likely that antioxidant-rich foods may have a significant protective effect. Joy whipped up a smoothie that packs skin-saving foods, including vitamin C-rich strawberries, mango and spinach, which also boasts beta-carotene to help slough off dead skin cells. It’s also refreshing and super-hydrating. Consider it your daily pretty potion.

Joy Walking
Health or hype? Fresh produce is more nutritious than fresh. Joy hit the streets to see what people have to say. It turns out that frozen produce is just as fresh—and sometimes more. The “fresh” produce you pick up at the grocery store is usually several days old, as it’s transported from farm to store. Frozen produce, on the other hand, is picked at peak ripeness and fresh frozen, locking in sensitive nutrients. All produce is good produce, so stock up on a variety of options.

Foot Facts
The ankle supports the full weight of the body on just a few bones on top of the foot. If the foot buckles under the pressure, you could suffer a sprain, possibly resulting in ligaments that get stretched or torn. This can cause cartilage injury, arthritis and pain. Reduce your risk of injury by being active, warming up before exercise, and building strength. Also, watch your step, especially on uneven ground. Finally, keep in mind this keyword if you do suffer a sprain: PRICE. It stands for protect,  rest, ice, compress, and elevate. All of these techniques will help reduce swelling and protect your ankle while it heals.

Doc-tionary
Macronutrients are things we eat in large amounts (ounces), like fats, carbs protein. These are different from micronutrients, things we eat in smaller doses (mcg or mg), such as vitamins and minerals. Your body needs both; macronutrients give you energy, and micronutrients help digest macronutrients.

Junk Food to Joy Food
Joy’s daughter stopped by the kitchen to share her all-time favorite food: Mac and cheese. Joy created a healthy version just for her (after experimenting with several different versions, of course). This rendition is rich, cheesy, indulgent and features good-for-you ingredients so you can enjoy as often as you like. Get the recipe.

Joyful Note 
When it comes to health, it doesn’t matter where you start. It’s where you finish that’s most important. If you’re feeling out of shape or overweight, don’t let your current starting place overwhelm you. Take it one step at a time—and remember that small changes add up quickly!

Here’s hoping your week is filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, check your local listings here.

Seriously delicious smoked chicken thighs made with an easy, flavorful chicken marinade!

Smoked Chicken Thighs

How do you end up with juicy chicken thighs with crispy chicken skin every time? Smoke those thighs! If you are a fan of smoking meat these smoked chicken thighs are going to be your new favorite chicken recipe.

Tools You Need

Along with a smoker here are a few other things you will need to make these smoked chicken thighs.

Ingredients You Need

Below are all of the ingredients you need for these smoked chicken thighs, along with the ingredients for the chicken marinade. We used a very similar marinade to our grilled chicken marinade and it is so flavorful!

• Chicken thighs- we suggest using bone-in and skin-on chicken thighs when you are smoking chicken thighs. Why? Because you are cooking them for so long at a low temperature you want hearty chicken thighs so you don’t end up with overcooked chicken.
• Balsamic vinegar– we use a little balsamic vinegar in the marinade to both sweeten up the marinade and caramelize the chicken skin.
• Olive oil- we suggest using olive oil as the fat and oil base of the marinade, it has great flavor.
• Worcestershire– worcestershire sauce adds a vinegar and umami flavor to the marinade!
• Honey– we used honey to balance out the savoriness of the marinade. It also adds to the caramelization of the chicken skin.
• Dijon mustard- the mustard adds the perfect amount of bite to any marinade.
• Lemon juice + zest- you need a little citrus is the perfect addition to any chicken marinade.
• Minced garlic- don’t ever skip the garlic!
• Red pepper flakes- the spice in this marinade is a little bit of red pepper flakes. Balance out that sweet with some spice.
• Salt + pepper– enhance all the flavors in your chicken marinade with salt and pepper.

How to Make Smoked Chicken Thighs

1. Prepare the marinade. Mix all of the ingredients for the chicken marinade in a bowl and whisk the marinade until all the honey dissolves.
2. Season the chicken. Before you let the chicken sit in marinade be sure to season the chicken with salt and pepper. You want to massage under the chicken skin and on top of the chicken skin for optimal flavor.
3. Marinate the chicken. Place the chicken in a baking dish or casserole dish with sides and pour the marinade over the chicken thighs. Rub the marinade all over the chicken and be sure the chicken is submerged in the marinade before placing it into the refrigerator for at least 2 hours or overnight.
4. Smoke the chicken. Preheat the smoker to 275ºF. Remove the chicken thighs from the fridge and drain the marinade off of the chicken. Place the chicken on the smoker for 1.5 hours (skin side up) and then flip the chicken over and smoke them for an additional 1-1.5 hours (depending on how big the thighs are).
5. Let it rest. Remove the chicken from the smoker and let them sit 10 minutes before enjoying the chicken.

Other Tips + Tricks

Can I use boneless chicken thighs?

We do not suggest using boneless chicken thighs but if you must use boneless chicken tights you will have to cook the chicken for less time. Be sure to check the internal temperature of the chicken thighs every hour or so.

What is the internal temperature of chicken thighs?

The internal temperature of chicken thighs must be 165ºF.

What to serve with smoked chicken thighs

Serve these chicken thighs with your favorite sides or salads! Below are some of our favorites.

Baked Potatoes in Foil- One of our favorites dinner sides is a baked potato in foil. Whether you’re hoping to make a grilled baked potato in foil or oven baked potatoes in foil, we’ll teach you how to make a perfect baked potato every time!

Greek Salad- This Greek salad is made with sweet cherry tomatoes, cucumber, red onion, feta, and homemade Greek salad dressing! It is perfect for meal prep, a summer picnic, or just a healthy summer meal!

Broccoli Salad- This recipe for a broccoli salad gets its sweetness from dried fruit and a sugar/vinegar dressing. Plus, it’s a good way to trick children into eating their veggies.

Sweet Potato Fries- Perfectly crispy baked sweet potato fries ready in 30 minutes. In this post, we’re sharing all of our secrets for perfect crispy sweet potato fries every time!

Smoked Chicken Thighs

These smoked chicken thighs are marinated in a flavorful marinade and end up with crispy skin and juicy meat. 

Prep: 2 hoursCook: 2.5 hoursTotal: 49 minute

Fat 18

Carbs 12

Protein 36

Yield 6 1x

1x2x3x

Ingredients

• 2 lbs. bone-in chicken thighs
• 1/4 cup balsamic vinegar 
• 2 tablespoon olive oil 
• 2 tablespoon Worcestershire
• 2 tablespoon honey
• 1 tablespoon dijon mustard 
• 1/4 cup lemon juice 
• 1 teaspoon lemon zest 
• 1 tablespoon minced garlic 
• ⅛ teaspoon red pepper flakes 
• 3/4 teaspoon salt, divided  
• 3/4 teaspoon black pepper

Instructions

1. Prepare the marinade. Mix all the balsamic vinegar, olive oil, Worchestershire, honey, dijon mustard, lemon juice, lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Whisk ingredients together and set aside. 
2. Remove excess moisture from the chicken thighs with a paper towel.
3. Sprinkle the chicken thighs with 3/4 teaspoon salt and 3/4 teaspoon pepper and massage the salt and pepper into the chicken thighs (including under the skin). 
4. Place the chicken thighs into a gallon size bag or a casserole dish and pour the marinade over the chicken. Be sure the chicken thighs are submerged in the marinade. Let the chicken thighs marinate in the refrigerator for at least 2 hours (or overnight for the most flavorful chicken thighs). 
5. When you have 30 minutes left of marinating time preheat the smoker to 275ºF.
6. Remove the chicken from the refrigerator and remove the thighs from the marinade. Let the access marinade drip from the chicken thighs. 
7. Place the chicken thighs skin side up in the smoker. Smoke the chicken thighs for 2-2.5  hours total (depending on how big the chicken thighs are) at 275ºF. Check the internal temperature after 1 hour and flip the chicken thighs over to the other side. Cover and continue cooking for 1-1.5 more hours.  
8. Remove the chicken legs from the smoker once the internal temperature reaches 160-165ºF. 
9. Let rest for 5 minutes and then enjoy!

Tips & Notes

• We used Traeger’s signature blend pellets, but an applewood would be delicious as well. 

Nutrition Facts

Serving Size: 1/6
Calories: 358
Sugar: 8
Sodium: 534
Fat: 18
Carbohydrates: 12
Fiber: 0
Protein: 36
Cholesterol: 204

Author: Lee FunkeCategory: ChickenMethod: SmokerCuisine: American

Keywords: smoked chicken thighs

When you embark on a keto diet, you must bid farewell to sugar. Sugar isn’t a keto-friendly sweetener.

But giving up sugar can be tough, especially if you have a sweet tooth. How will you make Grandma’s famous chocolate chip cookies now?

Don’t worry, you have options. Allulose, monk fruit, stevia, and erythritol are all keto sweeteners that taste and bake like sugar, without the negative health impacts.

In fact, these low-carb sweeteners (all of which can be found right here at Splenda) have health benefits. You’ll feel good about eating your keto cookie.

We’ll cover allulose and the rest of the sweet keto gang in a moment. First, let’s talk about what they’re replacing.

The Problem With Added Sugar

When people talk about sugar, they’re usually talking about sucrose, also called table sugar. They might also be talking about high fructose corn syrup, a compound similar to sucrose used to sweeten beverages. (Note: Both sucrose and high fructose corn syrup are combinations of the simple sugars glucose and fructose).

Much research suggests that added sugar (especially from sugary drinks) is driving the obesity epidemic in America.¹ Why? Because empty sugar calories are easy to overconsume. They don’t fill us up like protein, fat, or fiber do.

Sugar also causes metabolic issues. Specifically, high sugar intakes are linked to insulin resistance, the metabolic problem underlying type 2 diabetes (T2D).¹ Insulin resistance is the reason blood sugar stays high and excessive fat gets stored in T2D.

Since added sugar is clearly hazardous to our health, the American Heart Association (AHA) recommends Americans limit sugar intake to 6 to 9 teaspoons per day. (6 for women and 9 for men).²

How much sugar does the average American consume each day? Closer to 15 or 16 teaspoons!³ We have work to do.

Sugar and the Keto Diet

Sugar is like keto repellent. When we eat it, our ability to burn fat scurries away like a frightened squirrel. Some explanation will help.

When you eat a ketogenic diet, you consume 55 to 70 percent of your calories from fat, 20 to 35 percent from protein, and less than 10 percent from carbohydrates.⁴ Keeping your macronutrients in these ratios allows you to enter the unique fat-burning state called ketosis.

Keeping net carbs low is the number one rule of keto. (Net carbs are total carbs minus fiber and sugar alcohols, and they’re the only carbs that count on keto). Keeping net carbs low keeps blood sugar low, which in turn keeps the hormone insulin low. With insulin low, your body can happily access stored fat for energy.⁴

Conversely, eating sugar raises insulin levels and inhibits fat burning. Eating sugar is a surefire way to kick yourself out of ketosis.

Now let’s talk about how to stay keto while you bake, sprinkle, and sweeten.

Top 4 Keto-Friendly Sweeteners

A natural keto sweetener should not only help you stay in ketosis but also taste and bake great. Here are your best four options:

#1: Allulose

Allulose is all the buzz in the keto community. Why? Because allulose tastes, bakes, and browns like sugar—without the calories.

Allulose is a naturally-occurring sweetener found in figs, raisins and jackfruit. Unlike sugar, most allulose isn’t absorbed by your body. That’s why it’s extremely low in calories.

Allulose has promising health benefits for the keto crowd. In one study, for example, consuming allulose before a meal curbed the blood sugar response and increased fat burning.⁵

Bottom line? If you’re looking for a keto-approved sugar substitute for all your favorite recipes, consider Splenda Allulose Sweetener. Your family won’t even know you made the switch.

Baking tip: Allulose browns even faster than sugar, so lower the oven temperature by 25º for your favorite recipes. Splenda Allulose Sweetener is a 1:1 swap for sugar.

#2: Monk fruit

Monk fruit extract contains zero calories and is perfectly compatible with the keto diet. Why is monk fruit compatible with keto? Because consuming it doesn’t significantly impact blood sugar levels.⁶

Monk fruit (also called Luo Han Guo) has been used for centuries in traditional Chinese medicine, reportedly for ailments associated with heat and fever. The sweetness of monk fruit is powered by a compound called mogroside V. Researchers have studied mogroside V for its health benefits, including its potential antioxidant properties.⁷

You can use monk fruit anywhere you would use sugar. For a simple sweetener that’s 1:1 with sugar, try Splenda Monk Fruit Sweetener. It’s a tasty blend of monk fruit and erythritol for all your sweetening needs.

Baking tip: Splenda Monk Fruit Sweetener works for all your baking needs. It has a subtle, brown sugar-like flavor that works well in banana, pumpkin bread and muffin recipes. Enjoy.

#3: Erythritol

Erythritol is a naturally occurring zero-calorie carbohydrate found in many vegetables and fruit.

Of all the sugar alcohols—mannitol, maltitol, sorbitol, etc.—erythritol is the keto-friendliest. Not only does it contain the fewest calories, but it’s also the best tolerated by the gut.⁸

Like the other sweeteners on this list, erythritol also doesn’t raise blood sugar or insulin levels. That’s why it’s keto-approved. As a bonus, research suggests erythritol may improve oral health.⁸

Baking and sweetening with erythritol are easy. Use Splenda Monk Fruit or Splenda Stevia sweeteners (both made with erythritol) anywhere you’d use sugar.

Baking tip: Erythritol has great baking versatility, and many people find it works well to make frozen desserts.

#4: Stevia

Stevia extract is similar to monk fruit extract. It contains zero calories, doesn’t raise blood sugar or insulin levels, and has promising antioxidant properties.⁹

The stevia rebaudiana plant has a long history of human usage. In fact, the people of South America have use stevia leaves as a remedy for diabetes for hundreds of years.⁹

The compounds that lend stevia its sweetness (steviol glycosides) are also the compounds that drive stevia’s health benefits. Steviol glycosides are potent antioxidants.⁹

If you’d like to give stevia a try, pick up a package of Splenda Stevia Sweetener. It’s powered by rebaudioside D, the sweetest steviol glycoside, so you don’t have to worry about a bitter aftertaste. Oh, and it’s 100% natural and tastes just like sugar.

Baking tip: Use 1/2 cup of Splenda Stevia Sweetener Jar to replace one cup of sugar. When baking with this sweetener, it’s best to check on the baked goods a few minutes early, as it often cooks faster than sugar.

Choose Your Keto Sweetener

After reading this article, you should be well-prepared to choose a keto-friendly sweetener. The handy comparison chart should help too. Bookmark this page and return whenever you like. Happy sweetening.

Brian Stanton is the author of Keto Intermittent Fasting, a certified health coach, and a leading authority on the keto diet. Follow Brian’s work by visiting his website at www.primalsapien.com.