This low-carb keto chicken marinade is quick and easy to make. Just whisk ingredients together then let meat marinate for an hour or more before grilling.
I used to use commercial salad dressings to marinate meats for grilling. But then I discovered that they are made with cheaper oils like soybean oil.
That's why I came up with this basic marinade recipe to make keto grilled chicken. It's made with better ingredients like olive oil and apple cider vinegar.
I use this recipe for more than just grilling season. It's great for making marinated chicken in the air fryer too!
The great thing about this low carb recipe is that its quick and easy to make with ingredients you probably already have in the kitchen.
Olive oil is the best cooking oil to use for a marinade. It helps pull the flavors of the seasonings into the meat. But avocado oil works too if it's all you have.
Apple cider vinegar is my vinegar of choice. However, other types like red wine vinegar and balsamic vinegar work well too. You can also use lemon juice or lime juice to change up the taste.
Most chicken marinades add sugar to offset the tartness of the vinegar. That's why I use keto-friendly liquid sweeteners instead. They balance out the flavor without adding any carbs.
I like to use a gluten-free soy sauce and keto-friendly Worcestershire sauce for flavor. Garlic powder, ground ginger, black pepper, and chili powder are also added.
Note: The full ingredient list with amounts used is in the recipe card at the bottom of this post.
- Marinate for at least an hour. If you have the time, it's best to marinate chicken for a minimum of four hours.
- Don't marinate for too long. You can prep things before and marinate overnight. But marinating meat longer than a day or two can make it soft and mushy.
If you want an easy keto chicken dinner, this marinade recipe is for you. It comes together quickly with little prep time. You just need to give it a little time to soak in to your chicken breasts and chicken thighs before cooking.
In a small bowl, whisk together all the ingredients. That's it! It should take 2 minutes or less.
I usually marinate meat using large gallon size Ziploc bag. Alternatively, you can use a large mixing bowl. I like to flip the bag or toss the meat in the bowl as the keto chicken marinade tends to settle at the bottom.
Cook marinated chicken
The final step is to cook your chicken. When it's warm outside, I throw it on the grill and cook until it reaches 165•F with a meat thermometer.
️ Serving Suggestions
This is the perfect recipe for adding delicious flavor to skinless chicken breasts as well as chicken legs with skin and bones. The marinade works well for pork too!
The marinated meat can be cooked in a variety of ways. If the weather is good, I like to throw it on the grill for easy cleanup. Otherwise, I'll put it in the air fryer. If I don't mind waiting, I'll cook it in the crock pot just like my slow cooker buffalo chicken.
Keto marinated chicken goes well with so many dishes, especially keto sides for BBQ. I love serving it with mock potato salad and cucumber mint water in the summer and mashed cauliflower in the cooler months.
Before sharing the full recipe, I wanted to go over some common questions that have been asked about keto chicken marinade.
Yes, you can count carbs in marinades. The amount of carbs will vary depending on the ingredients in the marinade, but most marinades will have between 1 and 5 grams of carbs per serving.
Yes, marinated chicken does have carbs. The carbs come from the sauce or marinade that it is soaked in.
There are many keto-friendly sauces you can enjoy on your low-carb diet. Some of our favorites include pesto, salsa, and guacamole. You can also enjoy simple sauces like olive oil and balsamic vinegar. Be sure to check the labels of store-bought sauces to make sure they're keto-friendly.
Need more ideas for a summer barbecue? Here's some of our favorites.
- Pinchos Puerto Rico is a grilled kebab that's also a popular street food.
- Keto kebobs are a favorite way to enjoy fajitas on a skewer.
- Steak marinade is what we use when grilling beef.
- Moroccan grilled chicken breasts have a great Middle Eastern flavor.
- Keto chipolte grilled chicken is a good choice when you want a little spice.
Keto Chicken Marinade for Grilling
- Whisk all ingredients together in small bowl.
- Pour marinade over chicken in large plastic zipper bags.
- Allow chicken to marinate for at least an hour.
- Brush leftover marinade on chicken during grilling.
Array ( [calories] => 99 [carbohydrates] => 0.8 [protein] => 0.9 [fat] => 10.8 [sodium] => 384 [fiber] => 0.1 )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
First published on May 29, 2015. Updated on April 1, 2022, with new photos and additional recipe information.