This Keto Grilled Chicken is marinated in a mixture of soy sauce, brown sugar substitute, mustard, vinegar and spices that impart so much flavor and make for a quick and low-carb dinner.
Why You’ll Love It
We make this marinated chicken so often. I’m sure you can see why. It’s so easy to make so it’s the quickest dinner – just pair it with a side dish like this creamy vegetable risotto and you have a complete meal.
- Simple: The marinade is easy to mix up and once your chicken is prepared for grilling you’ll have dinner on the table in just 15-20 minutes.
- Quick and convenient: It’s a quick and convenient way to serve up a delicious meal.
- Bursting with flavor: This marinade imparts a luscious and savory taste to the chicken, making it a versatile choice that pairs seamlessly with a variety of side dishes.
» You might also like the Best Keto Parmesan Crusted Chicken.
Ingredients You’ll Need
- Chicken thighs – You’ll need about 8 pieces for 4 servings. If you want to make less, 4 pieces will be great for 2 people.
- Soy sauce – I always use low sodium because the full sodium version is really salty.
- Brown sugar or brown sugar substitute – I use allulose as a sugar substitute. You can use Swerve, monkfruit, Erythritol or Xylitol. It’s really up to you. The reason I use allulose is because it’s a no calorie no carb sweetener like erythritol, but it doesn’t have the cooling effect.
- Rice wine vinegar – Rice wine vinegar is a mild vinegar and does have a bit of added sugar.
- Dijon mustard – Dijon mustard adds a tangy flavor.
- Seasonings – Garlic powder and ground black pepper.
Learn more about low-carb sweeteners and conversion here.
Equipment Needed
- Gallon-sized zip top bag or large bowl – It’s so easy to marinate chicken in a resealable bag, so that’s how we do it, but you can also use a bowl.
- Grill – We love ot make this grille chicken on our outdoor BBQ grill, but you can also make it indoors on a grill pan, if you need to.
- Meat thermometer – A digital meat thermometer will ensure you’ve cooked your chicken to the right internal temperature.
What Temperature Should Chicken Thighs Reach?
To ensure that the chicken thighs are safe to eat, it’s essential to reach an internal temperature of 165°F (74°C). Use a food thermometer to gauge this precisely by inserting it into the thickest portion of the meat, ensuring it doesn’t come into contact with the bone.
Expert Tips to Follow
- Marinating the chicken thighs before grilling can add flavor and helps to keep them moist. This maple Dijon dressing makes a wonderful marinade.
- Don’t overcook the chicken. Keep an eye on the internal temperature and don’t go over 165° F.
- Use a meat thermometer to monitor the internal temperature.
- Let the chicken rest for 10 minutes after cooking. This allows the juices to redistribute which helps keep the chicken moist.
How to Make Keto Grilled Chicken
Step 1: Marinate the chicken
Mix the soy sauce, brown sugar, rice wine vinegar, mustard, garlic powder, and black pepper together in a gallon-sized plastic bag until combined.
Add the chicken and shake gently to coat. Marinate in the refrigerator for at least 2 hours or overnight. Turn the bag over a couple of times to redistribute the marinade around the chicken.
Step 2: Grill the chicken
Preheat the grill to 375° F (190° C).
Place the chicken on the grill and cook for 20 minutes (for boneless chicken thighs) or 35 minutes (for bone-in chicken thighs), flipping once. An instant-read thermometer inserted into the center should read at least 165° F (74° C).
Step 3: Rest
Let the chicken rest for 10 minutes after cooking. This allows the juices to redistibute which helps keep the chicken moist.
Serve and Enjoy!
What to Serve With This Dish?
If you’re looking for a great side dish to serve alongside this main dish, why not try one of these recipes below. They will compliment this main dish very well and are all low in carbs so you can make a great keto or low-carb meal to enjoy.
Questions About the Recipe
Can these chicken thighs be baked instead?
If you don’t have a grill you can bake them a preheated oven at 375° F, basting occasionally, for about 45 minutes. An instant-read thermometer inserted into the center should read at least 165° F (74° C).
How many carbs are in grilled chicken thighs?
Chicken thighs have 0 carbs. The carb count for this recipe only comes from the marinade.
How long does it take to grill chicken thighs?
It will depend on what type of chicken thighs you are using. Cook boneless chicken thighs for 20 minutes and bone-in chicken thighs for 35 minutes. Make sure to test the temperature of the chicken to make sure it has reached 165° F to be safe to eat.
Can I use a different kind of chicken other than thighs?
Certainly, you can use a different cut of chicken if you prefer. While the recipe mentions chicken thighs, you can adapt it to your taste by using chicken breasts, drumsticks, or any other chicken cut that you enjoy. Just be mindful of variations in cooking times based on the cut you choose.
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Keto Grilled Chicken
Equipment
- Gallon-sized zip top bag or large bowl
- Grill
- Meat thermometer
Ingredients
- 2 pounds (907 g) chicken thighs
- 1/4 cup (59 ml) low-sodium soy sauce
- 2 tablespoons (24 g) brown sugar substitute (allulose, erythritol, or monk fruit)
- 2 tablespoons (30 ml) rice wine vinegar
- 2 tablespoons (30 ml) Dijon mustard
- 1/2 teaspoon (1.5 g) garlic powder
- 1/2 teaspoon (1 g) ground black pepper
Instructions
- Mix soy sauce, brown sugar, rice wine vinegar, mustard, garlic powder, and black pepper together in a gallon-sized plastic bag until combined.
- Add the chicken and shake gently to coat. Marinate in the refrigerator for at least 2 hours or overnight.
- Preheat the grill to 375° F (190° C).
- Place the chicken on the grill and cook for 20 minutes (for boneless chicken thighs) or 35 minutes (for bone-in chicken thighs), flipping once. An instant-read thermometer inserted into the center should read at least 165° F (74° C).
- Let the chicken rest for 10 minutes before serving.
Notes
- Marinating the chicken thighs before grilling can add flavor and helps to keep them moist.
- Don’t overcook the chicken. Keep an eye on the internal temperature and don’t go over 165° F.
- Use a meat thermometer to monitor the internal temperature.
- Let the chicken rest for 10 minutes after cooking. This allows the juices to redistribute which helps keep the chicken moist.
- Oven: Bake in the preheated oven at 375° F, basting occasionally, for about 45 minutes. An instant-read thermometer inserted into the center should read at least 165° F (74° C).
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
Angela lives a low-carb lifestyle in the Pacific Northwest with her two kids. She loves to read, cook, bake, try new recipes, and travel.