Marinade's Impact On Keto: Good Or Bad?

Marinades are a great way to add flavour to meat and keep it moist. But is it possible to make a keto-friendly marinade? The good news is that it is!

A marinade typically consists of oil, an acidic ingredient like lemon juice or vinegar, and herbs and spices. It's easy to make a keto marinade by using keto-friendly oils like avocado oil or olive oil, and avoiding sugary ingredients. You can add flavour with ingredients like coconut aminos, garlic, dijon mustard, paprika, and black pepper.

So, if you're looking to add some flavour to your keto chicken or steak, why not give a keto marinade a go? It's a simple way to elevate your meal and keep things interesting.

Marinade ingredients

A marinade is a mixture of ingredients used to add flavour to food, usually containing an oil and an acidic ingredient. Here are some keto-friendly marinade ingredients to get you started:

Oils

Vegetable, canola, avocado, and olive oil are all keto-friendly oils that can be used as a base for your marinade.

Acidic Ingredients

Acid is necessary to balance the flavours in your marinade. Lemon juice, lime juice, vinegar, wine, and fruit juice are all keto-friendly acidic ingredients.

Herbs and Spices

Fresh or dried herbs and spices are a great way to add flavour to your marinade. Try using rosemary, oregano, basil, paprika, thyme, garlic, or onion powder.

Other Ingredients

In addition to the ingredients mentioned above, you can also use ingredients like Worcestershire sauce, soy sauce, mustard, or broth to add extra flavour to your marinade.

Sample Marinade Recipe

> 1/4 cup white wine vinegar

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> 1 tablespoon Worcestershire sauce

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> 1 tablespoon lemon juice

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> 1 teaspoon salt

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> 1 teaspoon black pepper

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> 1 tablespoon poultry seasoning

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> 1 tablespoon garlic powder

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> 1 tablespoon paprika

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> 1 teaspoon dried thyme (optional)

Simply whisk all the ingredients together and place them in a ziploc bag with your chosen protein. Refrigerate for at least 6-8 hours for chicken and 8-10 hours for pork or beef.

Marinade time

For fish, marinating times can be much shorter, with 10 minutes to 30 minutes often being sufficient. More delicate types of fish may only need a brief marinade, while heartier fish like salmon can be marinated for up to 3 days, as in the case of gravadlax.

The purpose of a marinade is not to penetrate the centre of the meat but to create a flavourful crust when the meat is cooked. Marinades typically consist of sugar, salt, and acid, along with other flavour enhancers. While marinades can add flavour and moisture to the surface of the meat, they should not be left too long as the acid can break down the meat's fibres, resulting in a mushy texture. Therefore, it is generally recommended to keep marinating times under 24 hours.

Marinade storage

Marinades can be stored in plastic storage bags or glass or plastic food storage containers. Marinades should never be stored in containers that are made of metal.

If you're using a plastic bag, get as much air out of the bag as possible so that there is as much contact between the meat and the marinade as possible. It's also a good idea to place the bag inside a container to catch any drips in case the bag leaks.

If you're using a container, a flat one is best so that all the food is submerged in the marinade. Always cover the container and place it on the bottom shelf of the refrigerator to prevent accidental spills and avoid contaminating other foods with marinade or meat juices if leaks occur.

Marinades can be stored in the refrigerator for up to five days but should be discarded if bacteria from raw meat has contaminated them.

Marinade alternatives

A good marinade can take your meat from bland to mouth-wateringly delicious. Here are some marinade alternatives that are keto-friendly:

Keto Chicken Marinade

This marinade is perfect for grilled chicken and can be used on other types of meat as well. It is herby, zesty, and tangy. To make this marinade, you will need:

• Chicken broth
• Lemon juice
• Mustard
• Garlic
• Italian seasoning

Keto Steak Marinade

This marinade is perfect for steaks and can be used to flavour other types of meat as well. It is quick to make and will elevate your meal. To make this marinade, you will need:

• Coconut aminos
• Lemon juice
• Garlic
• Rosemary
• Oregano
• Black pepper
• Red pepper flakes

Savory Low-Carb Marinade

This marinade works well with grilled chicken, pork, or beef. It is a versatile marinade that adds amazing flavour to whatever meat you are cooking. To make this marinade, you will need:

• White wine vinegar
• Worcestershire sauce
• Lemon juice
• Salt
• Black pepper
• Poultry seasoning
• Garlic puree or garlic powder
• Sweet paprika
• Dried thyme

Keto Chicken Marinade

This marinade is a great way to elevate the flavour of your chicken. It is easy to make and can be used on other types of meat as well. To make this marinade, you will need:

• Avocado oil
• Coconut aminos
• Dijon mustard
• Minced garlic
• Smoked paprika
• Salt
• Black pepper

Marinade health

Marinades are a great way to add flavour and moisture to meat, and they can be used on a variety of foods, including chicken, beef, and pork. While marinating, the food is soaked in a liquid that usually includes oil and an acidic ingredient. Common acidic ingredients include lemon juice, lime juice, vinegar, wine, or fruit juice. Marinades can also include fresh or dried herbs, spices, onion, or garlic.

There are many health benefits to using marinades. Firstly, they can help to tenderize the meat, making it more juicy and easier to chew and digest. This is especially beneficial for leaner cuts of meat that may be tougher. Secondly, marinades can infuse your food with flavour, making it more appetizing and enjoyable to eat. Thirdly, marinades can act as a barrier between the food and the heat source, helping to prevent overcooking and drying out. This is especially useful when grilling or barbecuing.

When using marinades, it is important to follow food safety guidelines. Always marinate food in the refrigerator to prevent the growth of harmful bacteria. Use non-metallic containers such as plastic storage bags or glass or plastic containers. Do not reuse marinades that have come into contact with raw meat as they will contain bacteria. Finally, be aware of the ingredients in your marinade and their potential health impacts. For example, some store-bought marinades may contain high amounts of sugar, salt, or artificial additives. You can control the ingredients and their quality by making your own marinades at home.

Keto Chicken Marinade:

This marinade is keto-friendly and gluten-free. It includes avocado oil, coconut aminos (a soy sauce substitute), Dijon mustard, minced garlic, smoked paprika, salt, and pepper.

Savory Low-Carb Marinade:

This marinade is suitable for grilled chicken, pork, or beef. It includes white wine vinegar, Worcestershire sauce, lemon juice, black pepper, poultry seasoning, garlic, paprika, thyme, and a small amount of mayonnaise to keep the meat moist.

Keto Steak Marinade:

This marinade is quick to make and suitable for steaks. It includes coconut aminos, lemon juice, garlic, rosemary, oregano, black pepper, and red pepper flakes.

Low-Carb Chicken Marinade:

This marinade is made with better ingredients than commercial salad dressings, which often contain cheaper oils. It includes olive oil, apple cider vinegar (or lemon/lime juice), liquid sweeteners, soy sauce, Worcestershire sauce, garlic powder, ginger, black pepper, and chili powder.

Keto-Friendly Chicken Marinade:

This marinade comes in six different flavours: Lemon Garlic, Chipotle Lime, Italian Herb, Tandoori, Thai Chili, and Argentinian Chimichurri. They are all freezer-friendly and can be used with any type of chicken.

Frequently asked questions