Grilled Keto Chicken: The Perfect Summer Bbq Dish

Grilled chicken is a great option for a keto diet. It's low in fat, high in protein, and versatile. The key to juicy grilled chicken is in the marinade, which adds flavour, tenderises the meat, and prevents it from drying out. You can use a simple marinade with ingredients like lemon, garlic, and herbs, or get creative with ingredients like coconut aminos, dijon mustard, or even a splash of balsamic vinegar. The options are endless, and with just a few pantry staples, you can have a delicious keto-friendly meal that the whole family will love.

Marinade ingredients and prep

The key to grilling juicy and flavourful keto chicken is in the marinade. The ingredients you will need for the marinade are:

• Olive oil or avocado oil
• Lemon juice, and/or lemon zest
• Garlic, minced or powdered
• Salt and pepper
• Dijon mustard
• Dried rosemary or other herbs (e.g. Italian seasoning)
• Coconut aminos or soy sauce/tamari
• Spices (e.g. chilli powder, smoked paprika, red pepper flakes)
• Optional: balsamic vinegar or apple cider vinegar, fresh herbs, barbecue sauce

To prepare the marinade, whisk all the ingredients together in a bowl. You can also add the ingredients directly to a ziploc bag and mix them together that way.

Before adding the chicken to the marinade, it's important to pat the meat dry with paper towels. You can also lightly pound the chicken with a meat tenderiser to speed up the marinating process and ensure the meat stays juicy. Sprinkle the chicken with salt and pepper, then place it in the marinade. Massage the marinade into the chicken, ensuring all pieces are evenly coated.

For the best results, leave the chicken to marinate for at least 2 hours, or even overnight. The longer it sits, the more tender and flavourful the meat will be.

Once the chicken is done marinating, it's time to fire up the grill! Preheat your grill to medium-high heat for about 10 minutes. Place the chicken on the grill and cook for 5-8 minutes on each side, until the meat is no longer pink and has an internal temperature of 165°F.

Let the chicken rest for at least 5-10 minutes before serving. This will ensure the meat stays juicy and allows the flavours to intensify.

Enjoy your delicious keto grilled chicken!

Grill prep

Grilling chicken is a straightforward process, but there are a few key steps to follow to ensure your chicken is cooked to perfection. Here's a detailed guide to help you prepare your grill and chicken for the best results:

Before you start grilling, it's essential to ensure your grill is clean and ready to use. Here's what you need to do:

• Clean your grill grates thoroughly. Remove any debris or leftover food particles from previous grilling sessions. You can use a grill brush or scraper to remove any stubborn residue.
• Spray the grill grates with a grill-friendly cooking spray. This will help prevent your chicken from sticking to the grill and make cleaning easier afterward.
• Preheat your grill to medium-high heat. Allow it to heat up for about 10 minutes before placing your chicken on it. This step is crucial for even cooking and those beautiful grill marks.
• While the grill is heating up, prepare your chicken by patting it dry with paper towels. Removing excess moisture will help the chicken absorb the flavours of the marinade better and promote even browning.
• Season your chicken with salt and pepper before adding any other seasonings. This step is crucial, as it enhances the overall flavour of the chicken. Remember, protein loves salt!
• If desired, create a non-stick surface on the grill by oiling it. Pour a few tablespoons of oil into a small bowl and use a paper towel held with long-handled tongs to rub the oil onto the grill grate.

Now your grill is ready, and it's time to move on to the next step – grilling your delicious keto chicken!

Cooking times and temperatures

The cooking time and temperature for keto grilled chicken will vary depending on the thickness of the chicken and the equipment used. Here is a step-by-step guide to help you achieve perfectly grilled keto chicken:

Step 1: Prepare the Chicken

Before grilling, it is important to bring the chicken to room temperature by letting it sit on the counter for at least 20 minutes. This step helps prevent the chicken from drying out during cooking. Dry the chicken thoroughly with paper towels and season generously with salt and pepper. You can also coat the chicken with olive oil or avocado oil to promote even cooking and add a bit of flavour.

Step 2: Preheat the Grill

Preheat your grill to medium-high heat for about 10 minutes. Clean the grill grates and spray them with a grill-friendly cooking spray to prevent sticking.

Step 3: Grill the Chicken

Place the chicken on the preheated grill and cook for 5-8 minutes on each side. The exact cooking time will depend on the thickness of your chicken breasts or thighs. For boneless, skinless chicken breasts, aim for an internal temperature of 160-165°F. If your chicken is still very cold, you may need to cook it until it reaches an internal temperature of 165°F.

Step 4: Rest the Chicken

Once the chicken has reached the desired internal temperature, remove it from the grill and transfer it to a platter or cutting board. Cover the chicken loosely with aluminium foil and let it rest for at least 5-10 minutes before slicing or serving. This resting period allows the juices to redistribute, ensuring juicy and tender grilled chicken.

Tips for Success:

• Always use an instant-read meat thermometer to check the doneness of your chicken.
• Avoid overcooking the chicken, as this can lead to dryness.
• Marinate the chicken beforehand to add flavour and moisture.
• If using a grill pan on the stovetop, preheat it over medium-high heat and cook the chicken for 5-6 minutes on each side.

Resting and storing

Resting your keto grilled chicken is an essential step in the cooking process. After removing the chicken from the grill, it is important to let it rest for at least 5 to 10 minutes before slicing or serving. During this time, the juices will redistribute within the meat, ensuring that your chicken is juicy and flavourful. Cover the chicken loosely with aluminium foil to keep it warm.

In addition to resting, proper storing is crucial to maintain the quality and freshness of your keto grilled chicken. Allow the cooked chicken to cool completely before storing. Place the chicken in an airtight container or wrap each piece individually in plastic wrap, making sure it is well-covered. Store it in the refrigerator, preferably towards the back and on the bottom shelf, to prevent any dripping juices from contaminating other foods. Aim to consume the chicken within 2 to 3 days for optimal freshness.

If you wish to freeze your keto grilled chicken, wrap each piece tightly in plastic wrap and place them in a freezer-safe container. Label the container with the date, and your keto grilled chicken can be stored in the freezer for up to 4 months. When you're ready to enjoy your frozen chicken, simply thaw it in the refrigerator overnight before reheating.

Reheating tips:

• Place the chicken in a baking dish with a small amount of oil or water to maintain moisture.
• Reheat in an oven preheated to 350°F until the internal temperature reaches 165°F.

By following these resting and storing guidelines, you can ensure that your keto grilled chicken remains juicy, flavourful, and safe to consume.

Sides and serving suggestions

There are plenty of side dishes and serving suggestions to accompany your grilled keto chicken.

If you are looking for a simple side, opt for a fresh pre-made salad or coleslaw from the grocery store. You could also steam or boil broccoli, ensuring it keeps its crunch.

For something a little more indulgent, try keto-friendly "mac and cheese", made with cauliflower instead of pasta. This can be served as a side or as a vegetarian main. Similarly, mashed cauliflower is a healthy alternative to mashed potatoes and can be flavoured with butter, cream, mustard, garlic, and cheese.

For a more colourful side, try a simple Caprese zucchini "pasta" salad, or a Mexican-inspired low-carb coleslaw with a lime dressing.

If you are serving your grilled keto chicken with a group, you could try making keto dinner rolls, keto garlic bread, or keto focaccia bread.

For a more vegetable-based side, roast a whole cauliflower, or try a Greek-inspired stuffed mushroom.

For a real treat, bacon-wrapped avocado "fries" or bacon-wrapped asparagus are sure to be a crowd-pleaser.

Frequently asked questions