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This low-carb keto hen marinade is fast and simple to make. Simply whisk elements collectively then let meat marinate for an hour or extra earlier than grilling.

chicken on platter cover image
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I used to make use of industrial salad dressings to marinate meats for grilling. However then I found that they’re made with cheaper oils like soybean oil.

That is why I got here up with this primary marinade recipe to make keto grilled hen. It is made with higher elements like olive oil and apple cider vinegar.

I exploit this recipe for extra than simply grilling season. It is nice for making marinated chicken in the air fryer too!

📋 Elements

The wonderful thing about this low carb recipe is that its fast and simple to make with elements you most likely have already got within the kitchen.

ingredients for chicken marinade

Oil

Olive oil is the perfect cooking oil to make use of for a marinade. It helps pull the flavors of the seasonings into the meat. However avocado oil works too if it is all you’ve gotten.

Vinegar

Apple cider vinegar is my vinegar of alternative. Nonetheless, different varieties like purple wine vinegar and balsamic vinegar work properly too. It’s also possible to use lemon juice or lime juice to vary up the style.

Liquid sweeteners

Most hen marinades add sugar to offset the tartness of the vinegar. That is why I exploit keto-friendly liquid sweeteners as a substitute. They stability out the flavour with out including any carbs.

Seasonings

I like to make use of a gluten-free soy sauce and keto-friendly Worcestershire sauce for taste. Garlic powder, floor ginger, black pepper, and chili powder are additionally added.

Notice: The total ingredient listing with quantities used is within the recipe card on the backside of this publish.

💭 Fast ideas

  • Marinate for at the very least an hour. In case you have the time, it is best to marinate hen for no less than 4 hours.
  • Do not marinate for too lengthy. You possibly can prep issues earlier than and marinate in a single day. However marinating meat longer than a day or two could make it gentle and mushy.

🔪 Directions

In order for you a straightforward keto hen dinner, this marinade recipe is for you. It comes collectively rapidly with little prep time. You simply want to provide it slightly time to soak in to your hen breasts and hen thighs earlier than cooking.

Mix

In a small bowl, whisk collectively all of the elements. That is it! It ought to take 2 minutes or much less.

ingredients in bowl with whisk

Marinate

I normally marinate meat utilizing massive gallon dimension Ziploc bag. Alternatively, you should use a big mixing bowl. I prefer to flip the bag or toss the meat within the bowl because the keto hen marinade tends to settle on the backside.

marinade over chicken in bowl

Cook dinner marinated hen

The ultimate step is to cook dinner your hen. When it is heat exterior, I throw it on the grill and cook dinner till it reaches 165•F with a meat thermometer.

marinated chicken on grill

🍽️ SERVING SUGGESTIONS

That is the proper recipe for including scrumptious taste to skinless hen breasts in addition to hen legs with pores and skin and bones. The marinade works properly for pork too!

The marinated meat might be cooked in a wide range of methods. If the climate is sweet, I prefer to throw it on the grill for straightforward cleanup. In any other case, I am going to put it within the air fryer. If I do not thoughts ready, I am going to cook dinner it within the sluggish cooker.

Keto marinated hen goes properly with so many sides. However I really like serving it with mock potato salad in the summertime and mashed cauliflower within the cooler months. It additionally goes properly with sheepshead mushroom and Southern style green beans for a straightforward weeknight dinner.

chicken cooking on grill

🙋 FAQs

Earlier than sharing the complete recipe, I wished to go over some widespread questions which were requested about keto hen marinade.

Do you depend carbs in marinades?

Sure, you may depend carbs in marinades. The quantity of carbs will range relying on the elements within the marinade, however most marinades could have between 1 and 5 grams of carbs per serving.

Does marinated hen have carbs?

Sure, marinated hen does have carbs. The carbs come from the sauce or marinade that it’s soaked in.

What sauces can you’ve gotten on keto food regimen?

There are numerous keto-friendly sauces you may get pleasure from in your low-carb food regimen. A few of our favorites embody pesto, salsa, and guacamole. It’s also possible to get pleasure from easy sauces like olive oil and balsamic vinegar. You should definitely examine the labels of store-bought sauces to verify they’re keto-friendly.

grilled chicken on platter

Want extra concepts for a summer season barbecue? This is a few of our favorites.

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📖 Recipe

keto chicken marinade featured image

Keto Rooster Marinade for Grilling

This low-carb hen marinade for grilling is fast and simple to make. Simply whisk elements collectively then let hen sit in marinade for an hour or extra.

Prep Time2 minutes

Complete Time2 minutes

Course: Condiment

Delicacies: American

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Directions

  • Whisk all elements collectively in small bowl.

  • Pour marinade over hen in massive plastic zipper luggage.

  • Enable hen to marinate for at the very least an hour.

  • Brush leftover marinade on hen throughout grilling.

Notes

Any low carb sweetener can be utilized. The quantity is about 3-4 tablespoons of sugar equal.
Marinate for at the very least an hour. In case you have the time, it is best to marinate hen for no less than 4 hours.
Do not marinate for too lengthy. You possibly can prep issues earlier than and marinate in a single day. However marinating meat longer than a day or two could make it gentle and mushy.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

low carb yum simple keto cookbook

Diet

Energy: 99 | Carbohydrates: 0.8g | Protein: 0.9g | Fats: 10.8g | Sodium: 384mg | Fiber: 0.1g

Further Information


Web Carbs:
0.7
g

|

% Carbs:
2.7
%

|

% Protein:
3.5
%

|

% Fats:
93.8
%

|

SmartPoints:
3

Values

Array
(
    [calories] => 99
    [carbohydrates] => 0.8
    [protein] => 0.9
    [fat] => 10.8
    [sodium] => 384
    [fiber] => 0.1
)

Notice on Dietary Info

Dietary data for the recipe is supplied as a courtesy and is approximate solely. We can not assure the accuracy of the dietary data given for any recipe on this website. Erythritol carbs aren’t included in carb counts because it has been proven to not impression blood sugar. Web carbs are the entire carbs minus fiber.

© LowCarbYum.com
Unauthorized use of this materials with out written permission from Lisa MarcAurele is strictly prohibited until for private offline functions.
Single images could also be used, supplied that full credit score is given to LowCarbYum.com together with a hyperlink again to the unique content material.

First printed on Could 29, 2015. Up to date on April 1, 2022, with new images and extra recipe data.

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