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 fall in love.
For years, grilled chicken has been one of my go-to meals.
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.
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
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.
Dee Dee says
Hi!
This looks wonderful. Can the dish be prepared in the oven? If so what temp would you recommend, and any other changes for a successful outcome.
Thanks
Dee Dee :-}