Grilled Chicken And Keto: Best Friends Forever?

Grilled chicken is a popular dish for those on a keto diet. It is a lean source of protein and can be prepared in various ways, making it a tasty and healthy option. Chicken breasts are a great option for keto as they have zero carbs, but chicken thighs are also a good choice as they have a higher fat content.

There are many ways to prepare and cook juicy, tasty grilled chicken. A simple marinade can add flavour and prevent the meat from drying out. A combination of olive oil, lemon juice, garlic, and herbs is a great way to enhance the flavour of the chicken.

Grilled chicken is a versatile dish that can be served with a variety of sides, such as grilled vegetables, salad, or keto-friendly sauces. It can also be used in meal prep and added to salads or lunches throughout the week.

Chicken marinade ingredients and recipes

Marinating chicken in mixes that include oil, salt, aromatics, and something acidic helps tenderize the meat and make it more juicy and flavourful.

Marinade Ingredients

• Oil: Avocado oil is a popular choice as it is keto-friendly and works well with high-heat cooking. Other keto-friendly oils can be used, but be mindful of their smoke points.
• Salt: This helps the chicken absorb the flavours and juices.
• Acidic ingredients: Lemon or lime juice, or balsamic vinegar.
• Aromatics: Garlic is a popular choice. Freshly minced garlic has more flavour, but frozen or pre-minced garlic can also be used.
• Spices: Smoked paprika, cumin, chilli powder, rosemary, and cayenne pepper are all options.
• Other ingredients: Coconut aminos (a keto-friendly alternative to soy sauce), dijon mustard, plain full-fat yoghurt, coconut milk, fish sauce, red wine vinegar, and fresh herbs like basil, parsley, or oregano.

Marinade Recipes

Lemon Garlic Marinade

• 2 tablespoons freshly grated lemon zest (about 1 lemon)
• 1/4 cup fresh lemon juice (about 1 lemon)
• 2 tablespoons avocado oil
• 4 cloves of garlic, minced
• 2 tablespoons chopped fresh parsley
• 3/4 teaspoon sea salt

Chipotle Lime Marinade

• 1 tablespoon freshly grated lime zest (about 1 lime)
• 1/4 cup freshly squeezed lime juice (about 2 limes)
• 2 cloves of garlic, minced
• 1 tablespoon chipotle powder
• 1 tablespoon chopped fresh cilantro
• 3/4 teaspoon sea salt

Italian Herb Marinade

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar (or red wine vinegar)
• 2 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh parsley
• 2 cloves of garlic, minced
• 1 teaspoon dried oregano
• 3/4 teaspoon sea salt
• 1/4 cup plain whole milk yoghurt

Tandoori Marinade

• 1 tablespoon avocado oil
• 1 tablespoon fresh lemon juice
• 3/4 teaspoon sea salt
• 1/3 cup coconut milk
• 1 1/2 tablespoons Thai green chilli paste
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon fish sauce

Chimichurri Marinade

• 1 cup fresh parsley leaves
• 2 tablespoons chopped red onion
• 1 clove of garlic, chopped
• 2 tablespoons avocado oil
• 2 tablespoons red wine vinegar
• 1/8 teaspoon red pepper flakes
• 1/2 teaspoon sea salt

Avocado Oil Marinade

• 3 tablespoons avocado oil
• 3 tablespoons coconut aminos
• 1 tablespoon dijon mustard
• 1 teaspoon minced garlic
• 2 teaspoons smoked paprika
• 1/2 teaspoon freshly ground black pepper

Lemon Garlic Marinade

2 tablespoons lemon juice (juice of 1 lemon)

How to grill chicken

Grilled chicken is a great option for a keto diet. Here is a detailed, step-by-step guide on how to grill chicken:

Preparation

Before grilling, it is important to prepare the chicken and get the grill ready. Firstly, take the chicken out of the refrigerator and let it sit at room temperature for at least 20 minutes. This step is important as cooking chilled chicken can result in a dry exterior and raw interior.

Next, dry the chicken thoroughly with a paper towel. Then, pour and distribute about 2 tablespoons of oil over the chicken. Season the chicken with salt and pepper. Remember that salt and pepper form the base seasoning, so be generous as the flavour sits on the outer surface of the meat.

Now, preheat your grill to 375-400 degrees F. Once it is hot, clean the grill by brushing off any leftover bits from previous grilling sessions. To create a non-stick surface, you can oil the grill grates by putting a few tablespoons of oil into a small bowl, dipping a paper towel in it, and rubbing it on the grill grate.

Grilling

Place your chicken on the preheated grill and close the lid. It is important to keep the lid closed so that no heat escapes. Grill the chicken for 6-8 minutes on one side. Then, flip the chicken with tongs and cook for another 6-8 minutes. Only flip the chicken once so that it stays juicy.

Checking for Doneness

To check if the chicken is cooked, use a meat thermometer to check the internal temperature in the thickest part of the chicken breast. When the internal temperature reaches 165 degrees F, the chicken is done. Alternatively, you can use the "finger-push" test. If the thickest part of the breast is squishy when pushed, it is not done. If it gives slightly, it is perfect, and if it is firm, it is overdone.

Resting

Once the chicken is grilled, cover it with aluminium foil and let it rest for 5-10 minutes. This helps seal in the juices and keeps the meat moist.

Marinating

While not necessary, marinating your chicken can add flavour and make it more tender. A great marinade includes fat (oil, full-fat yogurt, or buttermilk), acid (vinegar or citrus fruit), and seasonings (spices and herbs). Marinate the chicken for at least 4 hours, and up to 12 hours for the best results.

Pounding

If you want to tenderise your chicken and ensure even cooking, you can pound the chicken breasts to an even 1/2-inch thickness. You can use a meat mallet, rolling pin, or saucepan for this.

Tips

• If you are using a frozen chicken, thaw it in the refrigerator for 1-2 days before grilling.
• If you are using a meat thermometer, invest in an instant-read thermometer for perfect chicken every time.
• If you are grilling chicken with the skin on, place the chicken skin-side down and grill for 5-6 minutes until grill marks appear, then flip and cook for another 6-8 minutes.
• If you are grilling chicken drumsticks, preheat your grill to medium-high, lightly oil the grate, and cook for 8 minutes. Then, flip, brush with marinade, and grill for another 8 minutes. Finally, turn them over, brush again, and cook for 5 more minutes.
• For boneless, skinless chicken thighs, preheat the grill to medium-high, lightly oil the grates, and cook for 6-8 minutes per side.

How to store grilled chicken

Grilled chicken is a great option for a keto diet. It's a versatile dish that can be made interesting with a simple marinade. Here are some tips on how to store grilled chicken to keep it fresh and safe to eat:

Storing Grilled Chicken in the Refrigerator:

• Let the grilled chicken cool down: You can place the chicken in a bowl and rest it in an ice bath, or cut a whole roast or rotisserie chicken into smaller pieces before refrigerating.
• Use airtight packaging: Wrap the chicken in airtight packaging, such as zip-top bags, plastic wrap, or a covered storage container. Ensure the container is the right size to avoid excess air circulation, which can increase moisture and encourage bacterial growth.
• Refrigerate within 2 hours: To prevent bacterial growth, chicken should be stored in the fridge within 2 hours of cooking. If the temperature is above 90 degrees F, it should be refrigerated within 1 hour.
• Maintain temperature: Keep the chicken at or below 40 degrees F or above 140 degrees F to prevent bacterial growth.
• Consume within 3-4 days: Grilled chicken will generally stay safe to eat for 3 to 4 days when properly stored. However, some dishes, like chicken patties and nuggets, should be consumed within 1-2 days.

Storing Grilled Chicken in the Freezer:

• Freeze in airtight containers: If you can't eat the chicken within the recommended refrigerator timeframe, place it in an airtight container and freeze it.
• Label and date: Label the container with the date, and freeze for up to 2-3 months.
• Thaw overnight: To thaw frozen chicken, transfer it to the refrigerator and let it thaw overnight, or use the defrost setting on your microwave.

Signs That Grilled Chicken Has Gone Bad:

• Color: Chicken that has gone bad will develop a green or grayish hue.
• Smell: Spoiled chicken will have an ammonia-like or "off" smell.
• Texture: Bad chicken will have a slimy film on its surface.

Chicken cuts and nutrition

Chicken is a versatile and popular source of lean protein. It is low in calories and fat and pairs well with different flavourings. Here is a breakdown of the nutritional value of different parts of a chicken, looking at 3.5-ounce servings in each case.

Boneless, Skinless Breasts

Chicken breasts are easily available at grocery stores. A 3.5-ounce serving of cooked boneless and skinless chicken breast contains about 165 calories, 31 grams of protein, and 74 milligrams of sodium.

Skin-on, Bone-in Breasts

Chicken breasts with skin and bones are also available in grocery stores and used in certain recipes like soups. However, the fat content is nearly double that of skinless and boneless breasts, while the amount of protein is slightly lower. A 3.5-ounce serving of cooked breast with skin and bones contains 197 calories.

Drumsticks with Skin-on

Drumsticks are the lower portion of a chicken's leg and are considered "dark" meat. A 3.5-ounce serving of a cooked drumstick with skin contains 216 calories, 12.8 grams of fat, and 20.7 grams of protein. Removing the skin reduces the calories to about 175 and the fat content to 5.7 grams.

Thighs with Skin-on

Chicken thighs are the upper portions of the legs and are also considered "dark" meat. A 3.5-ounce serving of cooked thighs with skin contains 229 calories, 13.6 grams of fat, and 20.7 grams of protein. Removing the skin reduces the calories to 209 and the fat content to 10.9 grams.

Wings with Skin-on

Chicken wings are popular for appetizers and parties. They are the least protein-rich and highest in calories of any chicken cut. A 3.5-ounce serving of cooked wings with skin contains 290 calories, 19.4 grams of fat, and 19.8 grams of protein. Removing the skin reduces the calories to 203 and the fat content to 8.1 grams, while increasing the protein content to 30 grams.

Nutritional Benefits of Different Cuts

Skinless chicken breasts are the leanest cut and a good source of potassium, vitamin B6, niacin, pantothenate, phosphorus, and magnesium. Dark meat, such as thighs and drumsticks, is slightly higher in calories and fat but contains more vitamins and minerals, including vitamin B12, iron, zinc, thiamine, riboflavin, and biotin. Chicken wings are the best source of choline, providing 111 milligrams per serving.

Chicken serving suggestions

Chicken is a versatile meat that can be served in a variety of ways and grilled chicken is a great option for a keto diet. Here are some serving suggestions for grilled chicken:

Marinades and Rubs

A marinade or rub can add a lot of flavour to grilled chicken. Some options include:

• Lemon and garlic
• Lime, coriander and fresh garlic
• Oregano or parsley
• Lemon, rosemary and Dijon mustard
• Coconut aminos, lemon juice and zest, garlic powder, rosemary, salt, pepper and cayenne pepper
• Olive oil, salt and pepper

Sides and Accompaniments

Grilled chicken can be served with a variety of sides and accompaniments, such as:

• Grilled or roasted vegetables (e.g. peppers, red onion, courgette)
• Salads (e.g. Greek salad, spicy Mexican slaw)
• Cauliflower rice or zoodles
• Spicy Mexican slaw

Other Serving Ideas

There are also some more unique ways to serve grilled chicken, including:

• Chicken souvlaki
• Chicken tikka
• Chicken wings
• Chicken skewers or kabobs
• Chicken and waffles

Frequently asked questions