• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Low Carb Yum
Easy Gluten-Free & Keto-Friendly Recipes
  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Start Keto
    • What Is The Keto Diet?
    • The Benefits Of A Keto Diet
    • What Are Macros In Keto?
    • Fast Food Keto Menus
    • Best Keto Fruits
    • Best Keto Vegetables
    • 5 Types Of Keto Diets
    • Low Carb vs Keto?
    • The Keto Food Pyramid
    • Keto Supplements
  • Recipes
    • By Course
      • Keto Appetizers
      • Keto Drinks
      • Low Carb Breads
      • Keto Casserole Recipes
      • Keto Salads
      • Sauces & Dressings
      • Keto Sides
      • Low Carb Snacks
      • Low Carb Soups
    • By Diet
      • Dairy-Free
      • Paleo
      • AIP
      • Nut-Free
      • Egg-Free
      • Vegetarian
      • Vegan
      • Kid Friendly
    • By Cooking Style
      • Crock Pot
      • Instant Pot
      • One Pan
      • Freezer Friendly
      • 30 Minutes or Less
  • Breakfast
  • Desserts
    • Cakes
    • Candy
    • Cheesecakes
    • Cookies
    • Frosting
    • Frozen Desserts
    • Fruit
    • Pies
    • Puddings
  • Dinner
    • Beef
    • Casseroles
    • Chicken
    • Eggs
    • Pork
    • Seafood
    • Turkey
  • Shop
    • 5-Ingredient Keto Cookbook
    • Simple Keto Meals Cookbook
    • Low Carb Casseroles eCookbook
    • Low Carb Keto Products
menu icon
go to homepage
search icon
Homepage link
  • Starting a Keto Diet
  • Keto Recipes
    • Breakfasts
    • Dinners
    • Desserts
  • Membership
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home / Recipes / Keto Dinners

    Keto Chicken Marinade for Grill or Air Fryer

    By Lisa MarcAurele · Jul 5, 2020 · 31 Comments

    2.2K shares
    Jump to Recipe
    chicken on platter cover image
    keto chicken marinade pinterest image

    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.

    keto chicken marinade featured image
    Article Index
    • Ingredients
    • Quick tips
    • Instructions
    • ️ Serving Suggestions
    • FAQs
    • Related recipes
    • Recipe

    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!

    Ingredients

    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.

    ingredients for chicken marinade

    Oil

    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.

    Vinegar

    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.

    Liquid sweeteners

    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.

    Seasonings

    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.

    Quick tips

    • 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.

    Instructions

    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.

    Combine

    In a small bowl, whisk together all the ingredients. That's it! It should take 2 minutes or less.

    ingredients in bowl with whisk

    Marinate

    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.

    marinade over chicken in bowl

    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.

    marinated chicken on grill

    ️ 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.

    It also goes well with sheepshead mushroom and Southern style green beans for an easy weeknight dinner. Sometimes, I even use it on top of my spinach strawberry salad to make it a complete meal.

    chicken cooking on grill

    FAQs

    Before sharing the full recipe, I wanted to go over some common questions that have been asked about keto chicken marinade.

    Do you count carbs in marinades?

    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.

    Does marinated chicken have carbs?

    Yes, marinated chicken does have carbs. The carbs come from the sauce or marinade that it is soaked in.

    What sauces can you have on keto diet?

    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.

    grilled chicken on platter

    Related recipes

    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.

    Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

    Recipe

    keto chicken marinade featured image

    Keto Chicken Marinade for Grilling

    4.85 from 20 votes
    This low-carb chicken marinade for grilling is quick and easy to make. Just whisk ingredients together then let chicken sit in marinade for an hour or more.
    Prep Time:2 mins
    Total Time:2 mins
    Course: Condiment
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections
    Servings: 10 servings
    Calories: 99

    Video

    Ingredients

    • ½ cup olive oil
    • ¼ cup liquid aminios or soy sauce
    • ¼ teaspoon stevia concentrated powder see note
    • ¼ teaspoon monk fruit liquid extract see note
    • 2 teaspoons Worcestershire sauce
    • 2 tablespoons apple cider vinegar
    • 2 teaspoons garlic powder
    • 1 teaspoon ginger
    • 1 teaspoon black pepper
    • ¼ teaspoon chili powder
    US Customary - Metric

    Instructions

    • 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.

    Notes

    Any low carb sweetener can be used. The amount is about 3-4 tablespoons of sugar equivalent.
    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.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    Nutrition

    Calories: 99 | Carbohydrates: 0.8g | Protein: 0.9g | Fat: 10.8g | Sodium: 384mg | Fiber: 0.1g

    Additional Info

    Net Carbs: 0.7 g | % Carbs: 2.7 % | % Protein: 3.5 % | % Fat: 93.8 % | SmartPoints: 3
    Values
    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.

    Copyright

    © 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.

    « Week 84 Keto Meal Plan
    Keto Iced Coffee »

    Related Posts

    Reader Interactions

    Comments

    1. Cecilia

      January 07, 2023 at 6:31 pm

      So delicious and so easy! I just dump all the ingredients in the plastic bag, add the chicken, then squish it around in the bag to mix everything up. No dishes to wash ftw!

      Reply
    2. Suz

      September 23, 2020 at 1:03 am

      4 stars
      Made this tonight. The chicken was very moist. The flavor didn't quite hit the teriyaki flavor. DH said he would prefer a more BBQ flavor. May try adapting this recipe or using your chipolte recipe. I was very impressed with the moistness and the texture it gave the chicken Thanks for the recipe.

      Reply
    3. Carol

      June 25, 2020 at 3:36 pm

      5 stars
      Can't wait to try this! To keep grilled chicken from drying out, I microwave the marinated chicken pieces for 10 to 12 minutes (in a glass dish covered with wax paper), depending on how thick they are. Then pop them on the grill for maybe 5 minutes each side - tender and juicy. Some may not like this method because of the microwave, but I've used it for years to make sure the center is done but not dried out. Thanks for all of these great recipes!

      Reply
      • Lisa MarcAurele

        June 25, 2020 at 7:55 pm

        Great tip! I'm going to give it a try as I always have trouble fully cooking the inside without overcooking the outside.

        Reply
    4. Becki

      June 04, 2020 at 8:39 pm

      5 stars
      This marinade is so good I cannot even tell you. I made chicken with a spinach and strawberry salad and the is literally nothing left. And so easy! This is my new go to. Better than anything in a bottle.

      Reply
    5. Connie

      May 12, 2020 at 7:46 am

      Can the chicken and the marinade be frozen to be grilled later?

      Reply
      • Lisa MarcAurele

        May 12, 2020 at 1:25 pm

        Yes, making it ahead and freezing is also an option.

        Reply
    6. Eve Ford

      February 17, 2020 at 6:29 pm

      5 stars
      This is so good! I’m obsessed and have used it several times already. Thank you for such a delicious recipe!

      Reply
    7. JESSICA CAMP

      August 17, 2019 at 11:58 am

      5 stars
      This is so easy and delicious on grilled chicken! Thank you

      Reply
      • Clo

        January 06, 2020 at 9:23 am

        If I have no monk fruit liquid can I double the stevia ?

        Reply
        • Lisa MarcAurele

          January 06, 2020 at 12:06 pm

          It's usually the other way around. The liquid monk fruit I use is half as sweet as stevia liquid so it really depends on the brand you have. But stevia liquid is a good substitute for monk fruit liquid.

    8. Jessica

      January 24, 2019 at 1:47 pm

      Would it be okay to marinate overnight? Do you think boneless, skinless chicken breasts would work well? If so, how long would you do them on a stovetop? Thank you!!!

      Reply
      • Lisa MarcAurele

        January 24, 2019 at 4:27 pm

        It should be fine in the marinade overnight. Cooking time depends on the the thickness. I like to split the breasts in the middle so they cook faster. Usually like 5-7 minutes per side.

        Reply
    9. Sandi DeFalco

      April 30, 2018 at 7:03 pm

      5 stars
      Lisa - I made skinless thin chicken breasts with this marinade. I subbed the sweetener for what I use. Grilling was done on my electric griddle pan and this is the BEST marinade EVER! The chicken was so tender and moist, wish I had saved extra as a dipping sauce, or added more while grilling. It was that GOOD!
      Sandi

      Reply
      • Lisa

        May 01, 2018 at 8:54 am

        Thanks for the reminder on how good this one is. Now that the weather is warmer, I need to make this one again for grilling outside.

        Reply
    10. Carma Hedrick

      August 29, 2017 at 8:58 pm

      5 stars
      Just finished dinner- the chicken was delicious, moist and so flavorful. I used stevia as I did not have Monk fruit. I also used minced garlic instead of powder. My husband agreed that this was the best grilled chicken I've ever made! I will definitely make this again.

      Reply
      • Lisa

        August 30, 2017 at 7:23 am

        Thanks so much for the feedback! I'm glad it was a winner.

        Reply
    11. NessaSue

      July 03, 2017 at 9:08 pm

      5 stars
      Made this a few weeks ago for a weeknight dinner, with chicken breasts. It was flavorful, tender and juicy. It was such a hit we decided to use it on our chicken for our annual 4th of July party!

      Reply
      • Lisa

        July 04, 2017 at 10:48 am

        Thanks for writing in on the success of the recipe NessaSue!

        Reply
    12. Carol

      June 21, 2017 at 2:34 pm

      Am I missing something? Where is the lime in the ingredients? It says Chili Lime Marinade...

      Reply
      • Lisa

        June 22, 2017 at 6:37 am

        This isn't the chili lime marinade. The recipe with that is here.

        Reply
    13. bill

      May 26, 2017 at 3:50 pm

      is the monk fruit extract better in taste than regular sweeteners? it's kind of expensive and you don't get much. Is it worth its price?

      Reply
      • Lisa

        May 27, 2017 at 9:21 am

        You don't need much and I like the taste better than any other low carb sweetener.

        Reply
    14. R

      February 06, 2017 at 10:20 am

      I can't have any vinegar so if I take that out would it still work?

      Reply
      • Lisa

        February 06, 2017 at 6:06 pm

        You can likely replace it with lemon juice or wine.

        Reply
    15. Angie McDaniel

      August 03, 2016 at 5:32 pm

      What is the serving size? I made nuggets

      Reply
      • Lisa

        August 04, 2016 at 6:27 am

        About 22 grams of marinade per serving. For chicken, it's about 1-3 ounces.

        Reply
    16. Lori

      May 03, 2016 at 7:11 am

      I made this last night for my family and the chicken was delicious! Super tender and juicy. I didn't have monk fruit extract so I just left it out. Great marinade, thanks!

      Reply
      • Lisa

        May 03, 2016 at 11:13 am

        Great to know that the sweetener isn't needed! Thanks Lori!

        Reply
    17. April

      August 25, 2015 at 10:02 am

      I didn't see a note for the monk fruit extract. What is this and would this still taste good without it?

      Reply
      • Lisa

        August 25, 2015 at 10:55 am

        It's a liquid concentrate sweetener. You can replace with a sweetener of choice.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Trending Recipes

    We focus on creating low-carb, keto-friendly meals that are easy to make at home. Here are some of our recipes that are trending:

    • boneless pork ribs
      How to Cook Boneless Pork Ribs in the Oven Fast
    • small stack of coconut flour pancakes topped with butter
      Keto Coconut Flour Pancakes
    • tzatziki sauce with sour cream on spoon
      Tzatziki Sauce with Sour Cream Recipe
    • mexican zucchini and ground beef
      Mexican Zucchini and Ground Beef Skillet
    • keto bread machine recipe featured image
      Keto Friendly Yeast Bread Recipe for Bread Machine
    • cheesecake mousse keto dessert with cream cheese
      Sugar-Free Keto Cheesecake Mousse Fluff

    Popular Desserts

    Desserts can be a challenge while on a keto or low-carb diet. We have wonderful recipes to satisfy your sweet tooth, while watching those macros.

    • keto chocolate cake slice on white plate
      Best Keto Chocolate Cake Recipe
    • three scoops almond milk ice cream in bowl
      Homemade Almond Milk Ice Cream
    • chia seed pudding in glass dishes
      Easy Vanilla Chia Seed Pudding
    • peanut butter balls buckeyes on white square plate
      Keto Peanut Butter Balls (Buckeyes)

    Footer

    Featured On:

    Parade FitnessHuffington PostHealthLineBuzzFeedThe KitchnShapeWomen's HealthCountry Living Men's Health

    Keto

    • Get Started
    • Keto Calculator
    • Low Carb vs Keto
    • Low Carb Food List

    Recipes

    • Breakfast
    • Desserts
    • Dinners
    • Salads
    • Sides

    About

    • About
    • Contact
    • Newsletter
    • Work With Us

    ↑ back to top

    LowCarbYum.com makes money through affiliate partner links: If you click on a link, we may earn a commission. Our writers create all reviews, recipes, and other content to inform readers, with no influence from our advertisers. LowCarbYum.com may earn from qualifying purchased made on Amazon.com. Learn more about our policies and disclosures.

    Copyright © 2023. Low Carb Yum. All Rights Reserved.