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    Home » Chicken Recipes » Keto Grilled Chicken Thighs - Outdoor Grill or Ninja Foodi Grill

    Keto Grilled Chicken Thighs - Outdoor Grill or Ninja Foodi Grill

    Published: Jun 2, 2021 by Wendy Polisi Modified: Aug 27, 2021 · 1114 words. · About 6 minutes to read this article.

    Jump to Recipe Print Recipe

    It always amazes me how a simple marinade can transform boneless chicken from something boring to something that will leave your taste buds doing a little happy dance. These juicy Keto Grilled Chicken Thighs have just five ingredients (other than salt and pepper) and require almost no prep time. It is perfect for summer when there are a million things that you would rather be doing other than spending time in the kitchen.

    Close up photo of a white plate with keto grilled chicken thighs on it garnished with parsley and lemon.

    Hands down, grilling is my favorite way to enjoy chicken thighs. They are good most any way you fix them, but there is something magical about how they transform when the grill lightly chars them.

    I love the crispy little bits.

    These Keto Grilled Chicken Thighs are a warm-weather habit at my house. Not only are they super simple to make, but they are also a keto meal that the whole family enjoys! (And they are great for meal prep!)

    I can easily make a carby side for the kids and keep things low-carb for the grown-ups.

    The grilled chicken thigh marinade is so simple to make but packs a punch of flavor.

    Photo of a keto quickstart guide with the description of the guide on the right.
    Photo of a keto quickstart guide with the description of the guide on the right.

    Ingredients for Making Grilled Chicken Thighs Keto

    • Lemons: Wash the lemons well and then zest them. Once you have zested them, juice them.
    • Mustard:  I used Dijon mustard, but grainy mustard would work too.
    • Garlic:  If you don’t have fresh garlic, you can use garlic powder.
    • Salt and pepper:  Adjust the amount to your liking.
    • Oil:  I use avocado oil because it is a keto-friendly oil that is safe at high temperatures. I don’t recommend using extra-virgin olive oil for grilling, but you can use regular olive oil if you like.
    • Chicken:  This recipe would work with chicken breast too. Just make sure you use an instant-read thermometer, and the chicken is cooked through - you may need to adjust the cooking time depending on the thickness.

    Tips, Tricks, and Variations

    • For an extra kick of flavor, try adding some fresh chopped rosemary or thyme to the marinade.
    • If you want to marinate overnight, omit the lemon and use ¼ cup coconut aminos instead. (Coconut aminos are a keto-friendly alternative to soy sauce.) Marinating chicken in lemon juice too long can cause it to get tough.
    • If you have bone in chicken and want to use it, you will need to increase the marinating time to at least 30 minutes. The cook time will also go up - to about 6 to 7 minutes per side. Use an instant-read thermometer to determine doneness.
    • For meal prep, use fresh chicken (not pre-frozen) and double the recipe. Freeze half of the chicken in the marinade for later.

    Serving Suggestions

    Grilled Boneless Chicken Thighs are one of those easy recipes that can pair with most anything.

    I love this with Keto Cauliflower Wings (or BBQ Cauliflower Wings) or Keto Potato Salad. It is also great with Keto Asparagus or Zucchini Chips.

    For more inspiration, check out these 47  Keto Summer Recipes and these 25 Keto BBQ Sides! And don't forget a refreshing drink. Keto Lemonade is perfect!

    Tools Needed to Make Grilled Boneless Chicken Thighs

    As an Amazon Associate, I earn from qualified sales.

    • Grill or grill pan
    • Lemon zester
    • Instant read thermometer

    Storage

    Cooked chicken thighs can be kept in the refrigerator for up to three to four days. You can freeze leftovers in a sealed container for up to three months. I like to pre-cut them in cubes to use for salads.

    How to Make Keto Grilled Chicken Thighs

    First, make your Grilled Chicken Thigh Marinade by combining the juice and zest of the lemons, mustard, garlic, salt, and pepper in a small bowl.

    Whisk the oil in until the marinade is emulsified.

    Put the chicken in a shallow dish and pour the marinade over it.

    • Photo of ingredients for chicken marinade in a red bowl sitting next to a plate of chicken thighs.
    • A red bowl with all of the ingredients except for oil that have been whisked together for a chicken marinade.

    Marinate boneless thighs at room temperature for at least 15 minutes, or refrigerate for up to four hours. (Don’t refrigerate longer than this as the lemon juice will start to “cook” the chicken and make it tough.)

    Preheat your grill or grill pan to medium-high. Remove the chicken from the marinade.

    • Oil being added to a chicken marinade.
    • Pie plate with chicken thighs that are in a marinade.

    Ninja Foodi Grill

    Ninja Foodi Grill Chicken Thighs (Boneless)

    First, start by heating your Ninja Foodi Grill to medium heat on the grill setting.
    Set your timer to 14 minutes. (If your chicken thighs are especially small, you may need to reduce this.)

    • Photo of a Ninja Foodi Grill with that add food message.
    • Photo of chicken thighs cooking in a Ninja Foodi Grill.

    Add the chicken in a single layer once you see the ADD FOOD notification.

    Cook for 7 minutes. The unit will beep and let you know it is time to flip.

    Brush with the reserved marinade and cook for another 7 minutes.

    Allow to rest before serving.

    Outdoor Grill or Grill Pan

    Oil the grill grates and add the chicken.

    Cook for about 4 - 5 minutes per side until the internal temperature reaches 160 degrees. Allow to rest for 5 to 10 minutes before serving. (The temperature will continue to increase until the chicken is 165 degrees.)

    More Keto Chicken Recipes to Try

    • When you want a chicken dinner that is creamy, cheesy, and kid-friendly, Keto Cream Cheese Chicken is perfect!
    • Keto Chicken Spaghetti is something I crave throughout the year! It is a no-fail one pan dinner that deserves to be a habit.
    • You can make this Keto Tuscan Chicken on the stove top or in your Instant Pot. Either way, it is an easy meal that is shockingly delicious.
    • Instant Pot Rosemary Chicken is the perfect weeknight dinner. It has become a staple in my kitchen.
    Overhead photo of a plate of Keto Grilled Chicken Thighs sitting on a blue and white cloth napkin.
    Photo of a keto quickstart guide with the description of the guide on the right.
    If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see all my delicious recipes.
    Square overhead photo of a plate of Keto Grilled Chicken Thighs sitting on a blue and white cloth napkin.
    Print Recipe

    Keto Grilled Chicken Thighs

    For an easy summer meal, it doesn’t get any better than this keto chicken thigh recipe! With just a handful of ingredients, you have a full-flavored meal that is sure to be a hit.
    Prep Time5 mins
    Cook Time10 mins
    Total Time15 mins
    Course: Main
    Cuisine: American
    Keyword: grilling, summer
    Servings: 8
    Calories: 266.6kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    Ingredients

    • 2 lemons juice and zest
    • 2 tablespoon Dijon mustard
    • 1 teaspoon minced garlic
    • 2 teaspoons sea salt
    • ½ teaspoon ground black pepper
    • ½ cup avocado oil
    • 2 pounds boneless skinless chicken thighs

    Instructions

    • In a medium bowl, combine the lemon juice, zest, Dijon mustard, garlic, salt, and pepper.
    • Whisk in the oil until the marinade emulsifies.
    • Place the chicken in a shallow dish and pour the marinade over it.
    • Allow to sit at room temperature for 15 minutes, or refrigerate for up to 4 hours.

    Outdoor Grill or Grill Pan

    • Preheat a grill to medium-high heat. (400° F to 450° F)
    • Remove the chicken from the marinade.
    • Oil the grill grates. Cook the chicken until it is lightly charred and the internal temperature reaches 160° F, about 4 to 5 minutes per side.
    • Let the chicken rest for 5 to 10 minutes before serving.

    Ninja Foodi Grill

    • Turn your Ninja Foodi Grill to medium heat on the grill setting and set your timer to 14 minutes.
    • Add the chicken in a single layer when the grill is preheated, and you have the "add food" notification.
    • Cook for 7 minutes. Flip and brush with the reserved marinade.
    • Cook for an additional 7 minutes, until the internal temperature reaches 160° F.
    • Allow to rest for 5 to 10 minutes before serving.

    Nutrition

    Calories: 266.6kcal | Carbohydrates: 2.92g | Protein: 22.34g | Fat: 18.52g | Saturated Fat: 2.76g | Polyunsaturated Fat: 2.93g | Monounsaturated Fat: 11.33g | Trans Fat: 0.02g | Cholesterol: 107.73mg | Sodium: 725.49mg | Potassium: 323.54mg | Fiber: 0.92g | Sugar: 0.71g | Vitamin A: 36.53IU | Vitamin C: 14.48mg | Calcium: 20.99mg | Iron: 1.15mg
    « 47 Keto Summer Recipes
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    Reader Interactions

    Comments

    1. Nicole Barb

      July 20, 2021 at 10:19 pm

      No way does a chicken thigh cook on each side for 5 minutes all the way through. this needs to be adjusted otherwise you can become very ill. mine is still on the grill after 20 minutes and its bloody inside and pink. you must cook chicken LONGER!!!
      the marinade however is fantastic thank you!!

      Reply
      • Wendy Polisi

        July 21, 2021 at 10:27 am

        Based on the comment that they were bloody inside, it sounds like you used bone in chicken thighs, rather than the boneless thighs this recipe is for. Those will for sure take longer than 10 minutes.

        If not, your grill was not hot enough.

        At 450° F, boneless skinless thighs will cook through in just 10 minutes. (Give or take based on the overall size.) Whenever cooking meat, it is important to have a thermometer to ensure the appropriate temperature.

        Reply

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    I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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