Keto Chicken: Marinade Magic For Low-Carb Diets

Chicken is a versatile and inexpensive meal, and there are endless ways to prepare it. Marinating chicken is a great way to add flavour and keep the meat juicy. A good marinade can include oil, salt, aromatics, and something acidic to help tenderise the meat.

There are many different types of keto-friendly marinades for chicken, including lemon garlic, chipotle lime, Italian herb, Indian, Thai, Argentinian, and more. These marinades can be made with simple ingredients like olive oil, avocado oil, lemon juice, lime juice, garlic, fresh herbs, and spices.

Keto chicken can be cooked in various ways, such as grilling, baking, roasting, pan-frying, or air-frying. It is a convenient and tasty option for those following a keto diet.

Marinating chicken: oils, aromatics, and acidity

Oils

When marinating chicken, oil is an important component. Oil dissolves fat-soluble flavour compounds in lemon zest, mustard, and capsaicin in black pepper, evenly dispersing them on the surface of the chicken. A neutral-tasting oil with a high smoke point, such as olive oil or avocado oil, is ideal for cooking. For a bolder, fruitier taste, extra-virgin olive oil pairs well with Greek or Mediterranean cuisine.

Aromatics

A good chicken marinade should also include aromatics to add depth of flavour and aroma. Minced garlic, shallots, or onions can impart a pungent or sulfurous flavour, while herbs like parsley, chives, cilantro, basil, or tarragon add freshness. These flavours intensify when cooked, creating a well-rounded taste profile.

Acidity

The addition of acidic ingredients like lemon juice, vinegar, or buttermilk is crucial in a chicken marinade. Acidic ingredients brighten the flavour and tenderize the meat by weakening its surface proteins. However, it's important not to overdo it—too much acid can turn the chicken mushy and dry, and can alter its colour. The ideal marination time for acidic ingredients is 30 to 60 minutes, and they should make up no more than 25% of the marinade.

Marinade ingredients: oil, salt, lemon juice, lime juice, vinegar, wine, spices, herbs, onion, garlic

Marinating Chicken on a Keto Diet

Oil

Oils are a great way to add flavour and moisture to chicken. The best keto-friendly oils include olive oil, avocado oil, and coconut oil. Olive oil is considered one of the healthiest oils available and is perfect for keto as it is high in fat and contains no carbs. Avocado oil has a rich, nutty flavour and a high smoke point, making it ideal for frying. Coconut oil has a unique flavour and is solid at room temperature. It has a lower smoke point, so it's better suited for baking or low-heat cooking.

Salt

Salt is an important ingredient in a keto marinade as it helps penetrate the chicken flesh and allows it to absorb the flavours and juices of the marinade. It can also help minimise symptoms of the "keto flu", which some people experience when starting a ketogenic diet.

Lemon Juice

Lemon juice is an excellent source of vitamin C and antioxidants. It adds a tangy flavour to your chicken marinade. However, lemons are slightly lower in carbs than limes, so they are a better choice if you want to watch your carb intake.

Lime Juice

Limes have a tangy burst of flavour and are a popular ingredient in recipes. While they are keto-friendly, they must be consumed in moderation as they have a relatively high carbohydrate content. A medium-sized lime can provide more than a quarter of the daily carbohydrate limit for someone on a ketogenic diet.

Vinegar

Vinegar is a fantastic keto-friendly ingredient as it adds flavour to foods without any carbs. It is often used in marinades, salads, or keto-friendly BBQ sauces. Apple cider vinegar, in particular, has health benefits such as regulating blood sugar levels and suppressing appetite. However, white vinegar and rice vinegar are carb-free alternatives.

Wine

Wine can be keto-friendly, but it is important to choose a dry wine with low alcohol content (13.5% ABV or less) and little to no residual sugar. Recommended wines for keto include Merlot, Cabernet Sauvignon, and Chardonnay. Sparkling wines marked "Brut," "Extra Brut," or "Brut Nature" typically have very low amounts of residual sugar.

Spices

Spices are a great way to add flavour to your keto chicken marinade. Some keto-friendly spices include black pepper, basil, oregano, turmeric powder, and garlic powder. These spices have minimal carbs and can enhance the taste of your chicken.

Herbs

Fresh or dried herbs can add flavour and colour to your keto chicken marinade. Some keto-friendly herb options include parsley, basil, rosemary, and cilantro. These herbs provide a nutritional boost and can be used in various dishes.

Onion

Onions are keto-friendly but should be consumed in moderation due to their high carb content. A small or medium-sized onion can quickly reach your daily carb limit. Using a few slices or dices of onion in your keto dish should be fine, adding flavour without too many carbs.

Garlic

Garlic is a popular ingredient in many dishes and can be used in a keto chicken marinade. It has a strong flavour and pairs well with other ingredients. Roasted garlic has a rich, nutty, and sweet flavour and can be easily made at home.

Marinade time: 2 hours to overnight

Marinating chicken is a great way to add flavour and moisture to your meat. It's important to note that the marinade will only penetrate the surface of the meat, so it's best to leave your chicken in the marinade for long enough to absorb the flavour, but not so long that the texture of the meat is compromised.

Most recipes recommend marinating chicken for 2-3 hours, and no longer than 4 hours. This is because the acidic ingredients in the marinade will begin to break down the structure of the meat, and eventually all of the proteins in the chicken will break down, leading to a mushy texture.

If you're pushed for time, even 15-30 minutes of marinating can impart flavour to smaller pieces of meat. Boneless, thinner cuts of chicken can benefit from a quick marinade.

However, if you're looking to add a more intense flavour to your chicken, you can leave it to marinate for up to 2 hours, or even overnight. This will give the meat a more intense flavour and allow the salt to penetrate the flesh, helping the chicken to soak in the flavours and juices.

It's important to note that you should always marinate chicken in the refrigerator to prevent the growth of harmful bacteria.

• Use fresh chicken, not frozen, as you would have to thaw it to marinate, and then refreeze it, which can deteriorate the quality of the meat.
• Use heavy-duty freezer bags to avoid leaks and spills, and to help avoid freezer burn.
• Remove as much air as possible from the bag to ensure the chicken is well-coated in the marinade.
• Let the chicken sit in the fridge for at least 2 hours before freezing to allow the marinade to start penetrating the meat.
• You can cook the chicken any way you want after marinating and thawing, including grilling, baking, broiling, air-frying, or pan-frying.
• Whisk together 6 tablespoons of reduced-sodium chicken broth, the juice of 1 large lemon, 1 tablespoon of yellow mustard, 1 tablespoon of minced garlic, and 1 teaspoon of dried Italian seasoning.
• Salt your chicken and place it in a ziploc bag with the marinade for at least 2 hours, or overnight for a more intense flavour.
• Grill the chicken breast on a preheated grill at medium heat for 5-7 minutes on each side, until it reaches an internal temperature of 165 degrees Fahrenheit.
• Cover the grilled chicken and let it rest for 5 minutes before serving to allow the juices to redistribute and ensure a juicy bite.

Enjoy your delicious and flavourful keto chicken!

Cooking methods: grilling, baking, roasting, air-frying, pan-frying

Chicken is a great source of protein for those on a keto diet. While chicken thighs are considered more keto-friendly due to their higher fat content, both dark and white meat can be incorporated into a keto diet. Here are some cooking methods to prepare keto-friendly chicken:

Grilling

Grilled chicken is a quick and easy option for a keto meal. A simple marinade can add flavour, tenderise the meat, and prevent it from drying out. A keto-friendly marinade can include a combination of lemon, garlic, rosemary, cayenne pepper, sea salt, and black pepper. It is recommended to marinate the chicken for at least 6 hours to get the most flavour and tender meat. Grill the chicken for about 7 minutes on each side, or until the internal temperature reaches 155°F. Let the chicken rest for 5-10 minutes before serving to retain moisture.

Baking

Baking is a versatile cooking method for keto chicken. You can bake marinated chicken or try a keto-friendly breaded option. For a breaded chicken, coat the chicken in almond flour and fry it in avocado, vegetable, peanut, or grapeseed oil. Alternatively, you can oven-bake the chicken at 350°F for 30 minutes on each side. For a keto chicken bake, combine chicken with bacon, cream cheese, shredded cheese, and spices, and bake at 375°F/190°C for 20-25 minutes.

Roasting

Roasting a whole chicken is a great way to feed a crowd or meal prep for the week. To prepare a keto-roasted chicken, rub the chicken with avocado oil and seasonings like smoked paprika, garlic powder, sea salt, and black pepper. Stuff the cavity with herbs and lemon, then truss the chicken and place it on a roasting rack. Roast at 450°F for about an hour, or until the internal temperature reaches 160°F. Let the chicken rest for at least 15 minutes before carving.

Air-Frying

Air-frying is a convenient and healthy way to cook keto chicken. You can air-fry marinated chicken or try a breaded option. For breaded chicken, coat the chicken in almond flour and dip it in beaten eggs before coating it again in a mixture of almond flour, pork panko crumbs, and seasonings. Air-fry at 400°F for 20-25 minutes, or until the internal temperature reaches 165°F.

Pan-Frying

Pan-frying is a quick and easy option for keto chicken. Heat avocado, vegetable, peanut, or grapeseed oil in a pan over medium heat. Coat the chicken in almond flour and dip it in beaten eggs, then fry for about 10 minutes on each side, or until the juices run clear.

Keto chicken marinade recipes: Shawarma, Tandoori, 5-Spice Chinese, Basil Pesto, BBQ, Chipotle Lime

Keto Chicken Marinade Recipes

Shawarma

This keto chicken shawarma is loaded with bold Middle Eastern flavours and is best served with tahini sauce, tomatoes, cucumbers, cauliflower couscous, and arugula.

Ingredients:

• 2 pounds boneless chicken breast or thighs
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground cardamom
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cayenne pepper
• 1 tablespoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1.5 teaspoons kosher salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons lemon juice
• 3 tablespoons olive oil

Instructions:

• Combine all the marinade ingredients in a large bowl.
• Add the chicken to the marinade and turn to ensure it's completely coated.
• For the most flavourful results, marinate overnight; otherwise, 2 hours will do.
• Preheat the grill to 500 degrees F.
• Cook the chicken on the grill over direct heat for about 4 minutes per side, or until a thermometer inserted in the thickest part reads 160 degrees F.
• Remove the chicken from the grill and let it rest for 10 minutes (it will continue to cook).
• Slice and serve with the tahini sauce and side dishes of your choice.

Tandoori

Tandoori chicken is a popular Indian dish that can be made keto-friendly by making your own marinade to eliminate extra carbs from packaged tandoori paste.

Ingredients:

• 1.5 pounds of chicken (legs and/or thighs)
• 2 teaspoons of olive oil
• 2 teaspoons of garlic, crushed
• 2 teaspoons of ginger, crushed
• 2 teaspoons of Kashmiri chilli powder
• 2 teaspoons of lemon juice
• 1/4 cup of full-fat Greek or natural yoghurt
• 1/2 teaspoon of ground cinnamon
• 1/2 teaspoon of cumin, ground
• 1/2 teaspoon of paprika, ground
• 1/2 teaspoon of allspice
• 1/2 teaspoon of garam masala

Instructions:

• Cut 4 to 5 slits in each piece of chicken.
• Mix all the ingredients for the first marinade and rub over the chicken, ensuring some of it gets into the slits.
• Marinate in the fridge for at least 30 minutes.
• Mix all the ingredients for the second marinade and pour over the chicken.
• Rub the second marinade all over the chicken and leave it to marinate in the fridge for another 30 minutes.
• Preheat the oven to 190C/374F.
• Lay the pieces of chicken on a baking pan lined with parchment paper.
• Roast the chicken for 30-45 minutes until the skin is crisp and the meat is cooked through.
• Serve with a squeeze of lime.

5-Spice Chinese

This easy keto Chinese chicken recipe only requires one spice blend to create a flavourful dish.

Ingredients:

• Chicken breasts and/or thighs
• Sesame oil
• Rice wine vinegar
• Salt, to taste
• Pepper, to taste
• Garlic powder, to taste
• Chinese 5-spice blend, to taste

Instructions:

• Combine all the ingredients for the marinade in a zip-top bag or casserole dish.
• Add the chicken and gently knead the marinade into the meat.
• Allow the chicken to marinate for 2-12 hours.
• Cook the chicken as preferred (e.g. seared, baked, grilled).

Basil Pesto

This basil pesto chicken is a low-calorie, keto-friendly dish that can be made in one pan on a busy weeknight with just three ingredients.

Ingredients:

• Chicken breasts, tenders, or thighs
• Basil pesto (store-bought or homemade)
• Dijon mustard

Instructions:

• In a large bowl, combine the basil pesto and dijon mustard.
• Add the chicken pieces to the bowl, toss to coat, and cover with a tight-fitting lid.
• Marinate in the refrigerator for 30 minutes or up to 8 hours.
• About 15 minutes before you're ready to cook the chicken, remove it from the refrigerator.
• Preheat the oven to 400° F and arrange the chicken on a baking sheet in a single layer.
• Cook the chicken for 12-15 minutes or until the internal temperature reaches 165° F.

BBQ

This keto BBQ chicken marinade is full of smoky spices and peppery notes, making it one of the best chicken marinades.

Ingredients:

• Chicken breasts, legs, and/or thighs
• Ketchup
• Worcestershire sauce
• Apple cider vinegar
• Minced garlic

Instructions:

• Combine all the ingredients for the marinade in a zip-top bag or casserole dish.
• Add the chicken and gently knead the marinade into the meat.
• Allow the chicken to marinate for 2-12 hours.
• Cook the chicken as preferred (e.g. seared, baked, grilled).

Chipotle Lime

This chipotle lime chicken is a sweet and spicy dish perfect for an easy low-carb dinner.

Ingredients:

• Chicken breasts and/or thighs
• Olive oil or avocado oil
• Chopped cilantro
• Juice from 1/2 a lime
• Spices (salt, black pepper, garlic powder, cumin, chilli powder)

Instructions:

• Combine all the ingredients for the marinade in a zip-top bag or casserole dish.
• Add the chicken and gently knead the marinade into the meat.
• Allow the chicken to marinate for 2-12 hours.
• Cook the chicken as preferred (e.g. seared, baked, grilled).

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