This Keto Grilled Chicken proves that chicken doesn't have to be dry, bland, and boring! With a creamy, zippy, marinade that has a pop of lemon and garlic flavor, this is one I turn to again and again. Try it once and, like me, you'll be addicted.
This Keto Grilled Chicken Deserves to Become a Weekly Thing!
I have certain standards for weeknight meals. They need to be something that I can prep ahead of time and cook quickly. I don't have a lot of patience at the end of a busy day for anything that is fussy, and strictly reject anything that takes too much time.
For years, grilled chicken has been one of my go-to meals.
It meets all of these standards, and bonus points, all the kids will eat it.
Although it seems like such a simple thing, the truth is that juicy boneless chicken is something that eludes even the best of cooks.
Through the years I've tried all types of ways to make chicken more interesting, and a simple marinade is the most sure-fire path to delicious chicken every time. This Keto Grilled Chicken takes less than 20 minutes of hands-on time, and is going to make you forget the idea that a chicken dinner is boring.
The star of the show is the marinade. It adds flavor, tenderizes the meat, and prevents it from drying out.
I make this recipe almost every week and often double it. (Or even triple it. Because…teen boys.) Add grilled or roasted vegetables and a side salad, and you've got dinner done without a lot of effort.
Frequently Asked Questions
Yes! Grilled chicken is great for a Keto Diet. While chicken thighs are more Keto-friendly thanks to a higher fat content, either will work.
Zero! Chicken does not have any carbs.
According to the FDA, Chicken Breasts should be 165 degrees. It is important to remember that chicken will continue to cook as it rests and that if you cook your chicken all the way to 165, it will likely be very dry. I recommend taking it off the grill at about 155 to 160 degrees. Keep an instant-read thermometer on hand for perfect chicken every time!
Chicken should be stored towards the back of the fridge on the bottom shelf to prevent any juices from dripping onto foods below the meat. It should be used as soon as possible - generally within two days - or frozen.
Tips for Making Keto Grilled Chicken Breast
- You can marinade for just 30 minutes, but for the biggest flavor and most tender chicken marinade for at least 6 hours.
- Let the chicken rest for about 5 to 10 minutes before serving for the juiciest chicken.
Variations for this Recipe
- You can substitute full-fat plain yogurt for the mayonnaise. (This would add carbs but not a significant amount.)
- You can substitute full-fat plain yogurt for the mayonnaise.
- If you would like quicker cooking meat, pound the meat thin before marinating.
- Substitute the lemon, garlic powder and rosemary for lime, ground coriander, and fresh garlic.
- Use oregano or parsley in place of the rosemary.
- If you have the time, this marinade works particularly well with bone in skin on chicken. (The skin prevents overcooking at the surface and helps make the chicken even juicier.) Make sure you adjust the cooking time accordingly.
- I've used chicken breasts, but chicken thighs work just as well.
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Keto Grilled Chicken
Say goodbye to dry, boring chicken! Try this recipe once and, like me, you'll be addicted.
Keto Grilled Chicken
Ingredients
- ⅓ cup mayonnaise
- 2 tablespoons coconut aminos
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon Dijon Mustard
- 1 teaspoon garlic powder
- 1 teaspoon dried rosemary
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- ¼ teaspoon cayenne peper
- 16 ounces chicken thighs or breast
Instructions
- Place the mayonnaise in a small bowl and whisk in tamari or coconut aminos, lemon juice, lemon zest, dijon mustard, garlic powder, rosemary, salt, black pepper, and cayenne pepper.
- Divide the sauce between two bowls. Brush the chicken with half of the sauce and let marinade in the refrigerator for at least 2 and up to 6 hours.
- Preheat a grill or grill pan to medium high heat. Grill, covered, for 7 minutes. Flip and brush with the reserved marinate. Cook for about 7 minutes more, until the meat reaches about 155 degrees. (It will continue to cook as it rests and reach the recommended 165 degrees.)
- Allow to rest for 5 to 10 minutes before serving.
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