Chicken Skewers: Keto-Friendly Asian Restaurant Options

Chicken skewers are a popular dish in Asian restaurants, but are they keto-friendly? The answer is yes, but with some considerations. Chicken is naturally keto-friendly, and when prepared with certain ingredients and cooking methods, chicken skewers can be a delicious and healthy keto option. The key is in the marinade and the choice of chicken parts. Thigh fillets, for example, are more tender and moist than breast fillets, but either can be used depending on the desired presentation. The marinade typically includes a combination of coconut cream, red Thai curry paste, herbs, and spices, with the option to add sweetener to taste.

Chicken satay skewers with coconut cream and red Thai curry paste

Ingredients:

• Chicken thighs, boneless and skinless, cut into 2cm/4/5" pieces
• Coconut cream
• Red Thai curry paste
• Cooking salt/kosher salt
• Peanut butter
• Soy sauce
• Cider vinegar
• Lime juice
• Garlic
• Ginger
• Chilli
• Coriander
• Peanuts
• Bamboo skewers

Method:

• Mix together the chicken and marinade with coconut cream and red curry paste, then set aside for at least 20 minutes, or overnight.
• Thread the chicken onto skewers – around 4 to 5 pieces each.
• Heat oil in a large non-stick pan over medium-high heat.
• Cook the skewers in batches for around 3 minutes on each side until golden.
• Place the remaining coconut cream and peanut sauce ingredients in a saucepan over medium-low heat.
• Stir to combine, then simmer, stirring occasionally, for 5 minutes.
• Adjust the consistency with water – it should be a pourable but thick sauce.
• Cover with a lid and keep warm while cooking the skewers.
• Pour some sauce into a bowl and sprinkle with some peanuts – stir them through if desired.
• Pile the satay skewers onto a platter, sprinkle with remaining peanuts, coriander and chilli.
• Serve with the sauce on the side for dipping, and a side of jasmine rice or Thai fried rice.

Tips:

• If cooking on a BBQ or over charcoal, soak the bamboo skewers in water for 2 hours before using.
• Chicken breast or tenderloin can be substituted, but thigh is best for the juiciest chicken.
• Any curry powder will work for this recipe.
• For the best results, use natural peanut butter with no added sugar or oil.
• Dark soy sauce adds seasoning and deepens the colour of the sauce; however, light or all-purpose soy sauce can be used instead.
• Cider vinegar can be substituted with plain white vinegar, lime juice, rice vinegar, or other clear vinegars.

Korean chicken skewers with a spicy-sweet glaze

Ingredients

• Chicken Breasts – or boneless chicken thighs, cut into small cubes.
• Honey – a little goes a long way.
• Soy Sauce – if you use gluten-free soy sauce, this recipe is entirely gluten-free. You can also use coconut aminos for a paleo version.
• Gochugaru – Korean chile flakes. You could substitute Gochujang chile paste, but it is not always gluten-free. Crushed red pepper also works.
• Sesame Oil – adds a deep nutty essence.
• Ginger – freshly grated is best.
• Garlic – freshly minced.
• Sesame Seeds – for garnish.

Method

• Soak your wooden skewers in water for at least an hour to prevent them from burning on the grill.
• Combine the honey, soy sauce, gochugaru, sesame oil, ginger, and garlic in a small bowl and whisk well.
• Take the skewers out of the water one at a time and thread the chicken cubes onto them.
• Once all the chicken is skewered, spray the skewers with nonstick cooking spray on both sides and season liberally with salt and pepper.
• Place the chicken skewers on a preheated grill (or grill pan) at medium-low heat.
• Grill for 2 minutes per side. Then brush half the glaze over the skewers and grill for another 3 minutes.
• Flip the skewers one last time and glaze again. Grill for 3 more minutes.
• Remove from the grill and sprinkle with sesame seeds. Serve warm.

Tips

• If you use wooden skewers, make sure to soak them before grilling, or they will burn.
• Spray the chicken with nonstick cooking spray before placing it on the grill, instead of oiling the grill grates.
• Cook on medium-low heat so the chicken pieces do not burn.
• Partially cook the chicken before adding the glaze to prevent it from burning.

Storage

Fully cooked leftover chicken skewers can be stored in an airtight container in the fridge for 4 to 5 days.

Chicken skewers with a keto marinade of cream, lemon juice, and cilantro

Chicken skewers are a great keto-friendly option, especially when marinated and grilled. Here's a recipe for chicken skewers with a keto marinade of cream, lemon juice, and cilantro.

Ingredients:

• Chicken breasts, cut into cubes of equal size (about 3 cm side)
• Onion, cut into large pieces
• Cream
• Lemon juice
• Cilantro, finely chopped
• Italian herbs (optional)
• Salt and pepper to taste
• Skewers

Marinade Instructions:

In a mixing bowl, combine the chicken, cream, lemon juice, cilantro, Italian herbs (if using), and season with salt and pepper. Mix well and rub the marinade into the chicken pieces until all the ingredients are integrated.

Place the chicken in a container with a lid or a sealed bag and marinate for at least 30 minutes, or ideally for 2 hours if you have the time. The longer the chicken sits in the marinade, the more tender and flavorful it will be.

Skewer Assembly:

After marinating, place the chicken cubes on a plate and let the excess marinade dry a little. On each skewer, thread a piece of onion, followed by two chicken cubes, and then another piece of onion. Repeat this process until the skewer is filled, leaving about 3 cm on each side to handle the skewer comfortably.

Cooking Instructions:

Place the chicken skewers in a hot grill pan and cook on both sides until golden brown. You can also cook them on a grill or in the oven, depending on your preference and available cookware.

Serving Suggestions:

These chicken skewers can be served as-is or paired with a green salad. For a keto-friendly topping, sprinkle some sour cream and chopped coriander on top.

Enjoy your delicious and keto-friendly chicken skewers!

Thai chicken skewers with basil, mint, and coriander/cilantro

Chicken skewers are a versatile dish that can be enjoyed as a main course or appetiser, and they can be customised to suit different palates and cultural preferences. They are a popular dish in various cuisines worldwide, and can be found in Asian restaurants.

Ingredients:

• 1 kg chicken (preferably dark meat)
• 4-5 slices ginger, finely chopped (approx. 2 tablespoons)
• 2 cloves garlic, crushed (approx. 1½ tablespoons)
• 2 tablespoons soy sauce
• 1 tablespoon dark soy sauce
• 2 tablespoons coconut cream
• 2 tablespoons sugar
• 1 tablespoon oyster sauce
• 6 tablespoons coconut cream
• 1 ½ tablespoons honey
• 1 teaspoon soy sauce
• 1/4 cup basil leaves
• 1/4 cup mint leaves
• 1/4 cup coriander/cilantro leaves
• 8 peeled garlic cloves
• 2 tablespoons Asian fish sauce
• 1 teaspoon finely grated lemon zest
• 1/2 cup vegetable oil
• Optional: crushed peanuts, honey, sesame oil, and chilli oil to serve

Method:

• In a bowl, mix the basil, mint, coriander/cilantro, garlic, lemon zest, and vegetable oil until finely chopped. Add the soy sauce, oyster sauce, sugar, coconut cream, and fish sauce, and stir well.
• Add the chicken to the bowl and stir until coated. Marinate in the fridge for at least 1-2 hours, or overnight for a more intense flavour.
• If using wooden skewers, soak the ends that will be exposed to heat in water for 30 minutes to prevent burning.
• Thread the chicken onto the skewers, leaving no gaps between the pieces.
• Preheat your grill to medium-high heat (approximately 500°F/260°C).
• Place the skewers on the grill and cook for 2-3 minutes on each side, flipping every few minutes, for a total of 15-18 minutes.
• In a small bowl, mix the coconut cream, honey, and soy sauce for the glaze.
• Brush the glaze onto the chicken and grill for another 2-3 minutes on each side, or until the glaze is caramelised.
• Serve with crushed peanuts, honey, sesame oil, and chilli oil, if desired.

These Thai chicken skewers can be served as a main dish with steamed rice and vegetables, or as an appetiser at a barbecue or party. They are sure to be a crowd-pleaser!

Five-spice chicken skewers with a hint of honey

Chicken skewers are a great keto option when dining at Asian restaurants. The skewers are usually made with chicken breast, which is lean and high in protein, making it ideal for a keto diet.

Ingredients:

• 2 lb boneless chicken tenders
• 2 tbsp granulated erythritol sweetener (or honey for paleo)
• 2 tbsp five-spice powder
• 1 tbsp unsweetened rice wine vinegar
• 1 tbsp avocado oil (or other light oil with a high smoke point)
• 1 tbsp gluten-free soy sauce, fish sauce, or coconut aminos
• 1/2 tsp cayenne pepper (optional)
• 1 cup red bell pepper pieces for skewers
• Lime wedges and fresh cilantro to garnish (optional)

Method:

• Slice the chicken tenders thinly on the diagonal into pieces about 2 inches long.
• Combine the sweetener, five-spice powder, rice vinegar, avocado oil, sesame oil, soy sauce (or fish sauce or coconut aminos), and cayenne pepper (if using) in a medium bowl and stir.
• Taste the mixture and adjust the sweetness or saltiness to your preference before adding the chicken.
• Add the chicken pieces and stir well to coat.
• Marinate the chicken for at least 1 hour and up to 24 hours.
• Thread the chicken and red bell pepper pieces onto the skewers.
• Grill for 2-3 minutes per side or until the chicken is cooked through.
• Garnish with lime wedges and fresh cilantro if desired.

Tips:

• If using wooden skewers, soak them in water for at least 30 minutes before threading the chicken and vegetables onto them. This will prevent the skewers from burning during grilling.
• You can replace the red bell pepper with other keto-friendly vegetables such as zucchini or mushrooms, or omit the vegetables and just skewer the chicken.
• For a paleo-friendly version, use honey instead of granulated erythritol sweetener and either fish sauce or coconut aminos instead of soy sauce.

Frequently asked questions