Chicken Keto Main Dishes Recipes

Last updated on May 13th, 2024 at 04:24 pm

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Best Ever Grilled Chicken [VIDEO]

Grilled Chicken is made with chicken breasts soaked in a flavorful herby marinade and browned to perfection on the grill. With charred grilled marks on the outside and a juicy and tender inside. I will show you how to grill perfectly moist and tasty chicken breasts!

Grilled chicken is probably one of the best and easiest way to prepare it. It always results in a perfectly cooked, tender, and juicy meal. With summer around the corner, this is our favorite way to cook the chicken. All you need is the chicken breast, some herbs, and spices, and some time to marinate it before grilling. 

This simple recipe includes only a few ingredients besides the chicken, including oil, vinegar, lemon, sugar, and herbs for the marinade. If you plan it correctly, most of the time spent on this chicken can be done in advance. You want the meat to marinate for at least an hour.

You can do all sorts of things with grilled chicken. Because it is so tasty and tender, you could eat it the way it is or put it in a dish like chicken salad, chicken caprese, add it to wraps, and sandwiches. My kids enjoy this chicken chopped up and made into chicken tacos served with chips and homemade guacamole.

What you’ll need to make grilled chicken:

Special items:

  • Large bowl or freezer bag – For marinating.
  • Fork and tongs: For poking holes and flipping chicken.
  • Grill – You can use an outdoor grill or the grill pan in your oven.
  • Meat thermometer – To check the temperature of the chicken.

Main ingredients:

  • Boneless skinless chicken breast – I prefer boneless and skinless chicken breasts over all the other cuts because they cook more evenly and are the most versatile. With boneless meat, grilling is easier, and you can either pound it into a thin piece or cook it fat and juicy. But no matter what cut of meat you get, you should always get organic because it is healthier and more humane. To be certified organic, chickens are fed certified organic grains, have outdoor access, and are never treated with antibiotics.
  • Olive oil – I typically use extra-virgin olive oil for its mild flavor and light touch.

Marinade ingredients:

  • Oil – You can use olive oil for this, too.
  • Vinegar—I prefer red wine vinegar because it is sweet and tangy without being bitter. The acids in it help break down the muscle fibers, making the meat more tender.
  • Lemon—For this recipe, you need a whole lemon to get fresh lemon zest and lemon juice. The lemon adds a tangy flavor and helps tenderize the chicken.
  • Sugar – My kids love the tiny bit of sweetness granulated white sugar adds. They actually notice if I leave it out because it enhances the other flavors.
  • Parsley – Fresh, clean, and grassy is how I would describe freshly chopped parsley. It also has a hint of peppery citrus taste.
  • Onion – I use minced red onion for this recipe because it gives my marinade a kick without adding too much spiciness.
  • Garlic – You could use the minced garlic in the jar, but freshly minced garlic is so much better and has a nice bite to it.
  • Basil – To add a slightly minty sweet flavor with a hint of spice.
  • Oregano—Both pungent and bold, oregano is a favorite Italian herb that always reminds me of spaghetti that my grandma used to make. This recipe adds an earthy, pungent taste with a vibrant aroma.
  • Italian seasoning—This seasoning contains more oregano, basil, and parsley, as well as marjoram, thyme, rosemary, and sage. Try my easy homemade recipe for Italian seasoning.
  • Red pepper flakes—This is optional, but it gives your chicken a slight tingle without much heat.
  • Salt—I like to use kosher salt because it has no impurities and a slightly better taste without bitterness.
  • Black pepper – For the freshest flavor, grind your pepper from fresh peppercorns.

How to make grilled chicken?

  1. Make the marinade: Mix all the marinade ingredients in a large bowl or freezer bag at least an hour before you are ready to cook.
  2. Add the chicken: Then, poke holes in your chicken with a fork and put it in the marinade. Leave it in the fridge for one to eight hours to marinate.
  3. Preheat the grill: When you are ready to cook, preheat your grill to medium-high or place a cast-iron grill pan over medium-high heat on the stovetop. Brush the grill with plenty of olive oil.
  4. Grill the chicken: When your grill is hot enough, place it on the grill using tongs and cook on medium for seven to eight minutes. The center should be 165 degrees F with a meat thermometer and have no pink inside.
  5. Rest and serve: Be sure to let your chicken rest for at least five minutes before serving so the juices can be reabsorbed into the meat.

Expert tip

How long do you grill chicken?

First of all, when you grill any cut of chicken, you have to start with a hot grill. Spray it with olive oil and let it heat up to medium-high before placing any chicken pieces there. Then, you will cook by the cut, the type, and the size. For example, the cuts are the breasts, legs, thighs, wings, and tenders. The types are skinless, boneless, and regular (with bones and skin). The size depends on what you like.

  • Breasts: Depending on the thickness, boneless skinless breasts will be cooked for five to eight minutes on medium-high (400 degrees F). For chicken with bones, heat on medium-high for five minutes per side, then move to indirect heat and cook for another 30 minutes, flipping two more times.
  • Legs: Always bone-in, legs (or drumsticks) should be cooked over medium-high heat for 30 minutes, rotating them every few minutes so they cook evenly.
  • Thighs: Boneless and skinless thighs should be cooked like boneless skinless breasts for about seven to eight minutes on each side. For thighs with bones and skin, sear chicken skin side down over direct heat until golden brown. Then, flip and sear for another three minutes on the other side. After, move to indirect heat and grill for another 30 to 40 minutes, depending on the thickness.
  • Wings: The wings are typically bone-in with the skin on. I cook them for three minutes on each side until they reach 165 degrees, which takes about 10 minutes.
  • Tenders: Both boneless and skinless, chicken tenders are small and can be cooked on medium-high for three minutes on each side.

Recipe variations and add-ins:

  • Spicy chicken: Those who love spicy food can add cayenne pepper and hot sauce to the marinade.
  • Make it sweet: Add some honey, maple syrup, or brown sugar to the marinade. My kids love the extra sweetness!
  • Add more herbs: If I left anything out that you love, go ahead and add it to your marinade—for instance, smoked paprika, ground cumin, sweet cinnamon, nutmeg, turmeric, or cilantro.
  • In the oven: To grill in the oven, use a grill pan sprayed with oil and cook the meat at 400 degrees F for five minutes per side.
  • Toss in some flavor: In addition to all the herbs and spices, I sometimes add some kind of extract, like butter, maple, or lemon, to the marinade. 

Serving suggestions:

Frequently asked questions

What are the three main components of marinade?

Oil, acid, and seasoning are three things you need in your marinade. The oil I like to use most often is extra virgin olive oil because I like the mild flavor, and it is healthier than some. I have also used chili oil, peanut oil, and canola oil. Acids I typically use include different kinds of vinegar, wine, citrus juice, or buttermilk. For this recipe, I used red wine vinegar, lemon juice, and lemon zest. You can use any kind of flavoring like herbs, spices, and sauces like teriyaki and Worcestershire.

Why is my grilled chicken dry?

The most common reason for dry grilled chicken is overcooking. Although you cannot eat chicken until the internal temperature is 165 degrees F, I often take it off the grill when it reaches 160 and then set it in a spot with indirect heat for a few minutes before removing it. Marinating is also an important factor for juicy chicken. Try to marinate it for about four to six hours. Also, remember to wait five to 10 minutes before slicing it so the juices can be reabsorbed.

How long can I marinate my chicken?

Most of my recipes call for marinating chicken for eight hours or overnight. However, you should not let it marinate for more than 24 hours. In fact, if you marinate chicken too long, it can actually make it mushy because the acids break down the muscle fibers in the meat. Never use chicken that has been marinating for more than 48 hours because it can grow bacteria. 

Should I cover my chicken with oil and season it before grilling?

Because this grilled chicken has oil in the marinade, you do not have to add extra oil. But I like to brush or spray on some olive oil to keep all the juices inside while cooking. In this recipe, I coat the grill in oil, but you can also brush or spray some light oil on your chicken before grilling to prevent it from sticking.

What to do with the leftover grilled chicken?

There are plenty of choices to make with leftover grilled chicken. A few examples are Chicken CarbonaraChicken Parmesan Casserole, and Chicken Cordon Bleu Casserole. You can also use it in sandwiches, or chop it and use it in wraps. Add it to omelettes or stir fries, on top of salads, make chicken tacos, or quesadillas.

How to store:

  • Refrigerate: Grilled chicken can be wrapped in plastic and foil or placed in a sealed container in the fridge for up to three to four days.   
  • Freezing: Once your chicken is cool, wrap it in a freezer bag. You can freeze it for several months. 
  • Defrost: The night before serving, let your frozen chicken thaw in the fridge for the best results.
  • Reheating: To reheat, brush with oil, wrap it in aluminum foil, and put it on a baking sheet in your preheated oven. Bake at 350 degrees F for five minutes or until it is heated through. Alternatively, you could reheat leftovers in the microwave. Simply, heat it up in the microwave for about 2 minutes, or until fully reheated. 

More chicken recipes:

Recipe tips:

  • If your boneless chicken is not flat, use a meat mallet to flatten it out so it cooks evenly. Do you lack a meat mallet? Use a rolling pin or heavy can.
  • Marinate for up to 24 hours for the most tender, juicy, and flavorful chicken.
  • Always make sure the internal temperature of your chicken is 165 degrees F before serving.
  • For those without a meat thermometer, slice your chicken in the thickest part. If the juices are clear, it is done.
  • Let your chicken rest for five to 10 minutes before serving so it can reabsorb the juices.
  • Make a whole bunch of grilled chicken and freeze it in individually serving bags to grab a piece whenever you need one for a recipe or a quick meal. Remember to thaw it overnight first, though.

Grilled Chicken Recipe

Grilled Chicken is made with chicken breasts soaked in a flavorful herby marinade and browned to perfection on the grill. With charred grilled marks on the outside and a juicy and tender inside.

  • Prep Time10 MIN
  • Cook Time20 MIN
  • Servings 4 chicken breasts


  • 4 boneless chicken breasts
  • Olive oil for grilling


  • 1/2 cup extra virgin olive oil
  • 1/3 cup red wine vinegar
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon lemon zest
  • 2 tablespoons fresh parsley chopped
  • 1 tablespoon fresh minced onion
  • 3 cloves fresh garlic minced garlic
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon Italian herbs
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon sugar
  • 1/4 teaspoon salt or to taste
  • 1/4 teaspoon black pepper


  • Combine all marinade ingredients in a large bowl or freezer bag.
  • Pierce chicken breasts with a fork a few times and place it into the marinade.
  • Marinate for 30 minutes or up to 4 hours before cooking.
  • Preheat the grill to medium-high heat, or place a cast-iron grill pan over medium-high heat and generously brush it with olive oil.
  • Grill chicken on each side for 7-8 minutes or until no longer pink in the center and the chicken reaches 165°F.
  • Rest for 5 minutes before slicing. Serve.

Nutrition Facts

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Steven @ The Kitchyn

Steven @ The Kitchyn

Perfectly easy and tastes perfectly great! Everyone thinks I’m a genius when I cook this.



Grilled chicken with a glass of rosé is a summertime must for me. I like that you do a homemade marinade because it just tastes so much better!



Looks super delicious and yummy! I'll have to give this a try!



I love this simple yet flavorful grilled chicken. Great as dinner or next day we can make delicious chicken salad. love your recipe.

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