Keto 7 day meal plan

Keto Grilled Marinated Chicken

by KetoFocus.com
Nutrition Facts

4

Servings

213

Calories

3.2g

Fat

39.4g

Protein

3.2g

Net Carbs

Whether you are on a quest for health or good taste, keto grilled marinated chicken makes the perfect recipe to treat yourself, kids, and guests. Tender and succulent, the dish is a long-time summer tradition that can be cooked and enjoyed pretty much every week.

Keto Grilled Marinated Chicken Ingredients

  • ¼ cup fresh lemon juice
  • 3 tablespoons Worcestershire Sauce
  • ¼ cup olive oil
  • 3 cloves garlic, minced
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons fresh oregano, minced or 2 teaspoons dried oregano
  • ¼ cup fresh parsley, minced and lightly packed or 4 teaspoons dried parsley
  • ¼ cup fresh basil, minced and lightly packed or 4 teaspoons dried basil
  • 4 skinless, boneless chicken breasts or thighs

Keto Grilled Marinated Chicken Directions

  • 1
    To a medium bowl, add lemon juice and Worcestershire sauce.
    worcestershire sauce in a bowl with a wire whisk
  • 2
    Whisk in olive oil. Add minced garlic.
    garlic paste sitting in a bowl with worcestershire sauce
  • 3
    Stir in freshly minced herbs until combined.
    minced herbs sitting on top of a marinade
  • 4
    Add chicken to a large bowl or ziploc bag. Pour marinade over chicken. Seal and let sit in the refrigerator for 2 to 8 hours.
    chicken in a ziploc bag
  • 5
    When ready to cook, let chicken come to room temperature and pre-heat the grill to high and prepare it for cooking. Lower the heat to medium, remove chicken from marinade, place the chicken directly on the grates Turn occasionally until cooked through, about 5-6 minutes per side. They are ready when the internal temperature reaches 160°F. Let rest for 5 minutes or until internal temperature reaches 165°F.
    raw chicken pulled out of a marinade sitting on paper towels

Latest Keto Dishes

Low Carb Marinated Grilled Chicken Recipe

grilled chicken breast on a cutting board

Keto grilled marinated chicken is anything but boring! Clean food has proved to be nourishing for the body and helpful in its detoxification. Although, often, when eating healthy turns out to be tedious, repetitive, and boring. That’s when this easy keto chicken recipe comes to the rescue with its juicy bites and lip-smacking flavors. You can cook it on the grill, stove, or in the over and still achieve a delicious keto dinner.

This keto chicken dinner is an easy one to prep ahead of time. Simply make the chicken marinade in the morning. Let the chicken soak in the delicious tangy marinade flavors all day. Then grill the chicken for a few minutes when you get home. You can also freeze the chicken in the marinade. This is especially helpful if you like to keto meal prep in the summer.

four chicken breast in a row on a cutting board

Cuts of Chicken: Thighs or Breasts?

Since we want to cook a dish that is scrumptous but also healthy, it is important to know which cut of chicken is best to use. Both thighs and breasts are succulent and good sources of lean protein.

A skinless, boneless chicken breast, amounting for 172 grams, contains 54 grams of protein. On the other hand, a skinless and boneless chicken thigh, amounting for 52 grams, contains 13.5 grams of protein.

But they differ in the number of calories, saturated fat, and fat. The 172g chicken breast has 284 calories, of which 20% comes from fat. In each chicken thigh, there are 109 calories, of which 47% comes from fat.

Because of the high fat content, chicken thighs are a more preferred addition to a keto diet, and thus to cook the keto grilled marinated chicken. But breasts will work too. In this recipe pictured, I used chicken breast but often times, I use chicken thighs.

chicken marinade in a white bowl with a whisk

Chicken Marinade

Chicken may not need to be marinated to be tender, but doing so enhances the flavor and makes every bite juicier. The high heat of the grill can not only make the chicken dry but also result in the formation of harmful chemicals. Soaking it in acidic (lemon or vinegar) marinade reduces this formation and acts as a preservative. Marination also reduces cooking time and caramelizes the crust for a better texture.

Making a marinade for keto grilled marinated chicken is easy.

  • Whisk all ingredients
  • Place the smooth solution in a large bowl or ziploc lock bag
  • Put chicken in the bowl or bag, mix, and let it soak
  • Leave for 2 to 8 hours

Remember to marinate the chicken in the refrigerator. Leaving it at room temperature can cause building up of dangerous bacteria, thus foodborne illnesses.

ingredients like lemons, pepper and worcestshire sauce in small bowls

How Long is Too Long for Marinating?

Because ours is an acidic marinade that uses lemon juice, don’t give it more than eight hours to achieve the flavor. If left for longer, the marinade can have an opposite result and worsen the chicken texture, making it tough and dry.

Ideally, leave the chicken in the marinade for two hours to eight hours to ensure great flavor and texture of your keto marinated chicken.

Other Ways to Cook Keto Marinated Chicken

Don’t have a grill or do not want to use the time-consuming cooking option? That’s no problem because there are more ways to cook the delicious easy keto dinner (or lunch) than on a griller.

  • Baking Pan: Bake the marinated chicken by placing it on a shallow baking pan and heating it at 400 degrees in an oven for 25 minutes until the internal temperature of the chicken reaches 165 degrees.

  • Stovetop: Bring the grill indoors by using a skillet on a stovetop. Grease the skillet, keep the heat on a medium-high and cook each side of the chicken for 10 minutes.

  • Slow Cooker: This is possibly the most time-taking and energy-consuming option to make keto grilled chicken. You place the marinated chicken in a slow cooker and cook for 6-8 hours on low.

Store Keto Marinated Chicken?

If you have marinated the chicken but do not plan on using it, store in an air-sealed freezer bag. Raw, marinated chicken stays fresh for up to two days in the refrigerator and up to 9 months in the freezer.

If you have cooked leftover of the keto grilled chicken, you can refrigerate it for 3-5 days, or place in the freezer for 2-6 months. When ready to use/eat, thaw the frozen chicken by shifting it in the fridge overnight.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan