Grilled Keto Chicken Tenders

I came up with this marinade almost by accident. I had half a jar of pesto, some dijon, and white vinegar sitting on the counter, and I figured why not. Turns out pesto works as a marinade base in a way that oil and herbs alone just don’t. The basil and garlic are already built in, the oil keeps everything moist on the grill, and the dijon adds a bite that balances the richness. I’ve been making this version ever since.

What makes these keto chicken tenders different from a typical grilled chicken recipe is the basting. Most recipes say “brush occasionally” and leave it at that. I brush with the leftover marinade every 30 seconds while they’re on the grill. That sounds fussy, but it’s the reason the outside caramelizes instead of drying out. You want to use up every drop of that marinade before the chicken comes off. If you like marinades that build flavor on the grill, my grilled marinated chicken uses a similar technique with a different flavor profile.

A reader named Jordan asked about scaling this for 6 pounds, and I tested it. Don’t just triple everything. The vinegar gets overpowering at higher volumes. For 6 pounds of tenderloins, I keep the vinegar at 1 cup and triple the mustard, pesto, garlic, and seasoning. The mustard and pesto carry the flavor. The vinegar is just there for the acid to tenderize.

I go back and forth between white vinegar and apple cider vinegar depending on what’s open. The ACV version has a little more tang, but honestly both work. If you have a bottle of either in the pantry, use that one.

For serving, I usually plate these over a big salad. My grilled chicken caesar salad is the obvious pairing, but they’re also great sliced over a Thai chicken salad if you want something lighter. When I’m feeding the kids, I skip the salad and set out a keto BBQ sauce for dipping. They’ll eat the whole plate that way.

These are also solid low-carb meal prep. I grill a double batch on Sunday, slice them up, and store in airtight containers. They reheat well in a skillet over medium heat (microwave makes them rubbery). Three days in the fridge, easy. If you want another chicken tender option that’s completely different in style, try my bacon wrapped chicken tenders for oven nights.

The biggest mistake with grilling tenders is closing the lid. Tenderloins are thin, and a closed lid turns direct heat into convection heat, which overcooks the outside before the center is done. I leave the lid open the entire time and flip every 2-3 minutes.

Let the chicken come to room temperature for about 20 minutes before it hits the grill. Cold chicken straight from the fridge seizes up and tightens. Room temp chicken relaxes on the grate and cooks more evenly. I set mine on the counter while the grill preheats.

Pull them at 165°F internal, not a degree more. I use an instant-read thermometer on the thickest tender. If you’re new to grilling keto chicken, start with medium heat and work from there. High heat chars the marinade before the inside cooks through. If you don’t have an outdoor grill, a cast-iron grill pan over medium-high heat works. You won’t get smoke flavor, but the sear is almost identical. An oven at 425°F for 15-18 minutes is another option. Same marinade, same basting, just a different heat source. For more grilling ideas, my spicy chicken kebabs use a similar open-grill technique.