Chicken skewers are a fantastic way to enjoy a flavorful and healthy meal while staying within the guidelines of a ketogenic diet. These recipes are designed to be low in carbs, high in protein, and packed with delicious flavors. Whether you're grilling outdoors or using a grill pan indoors, these keto chicken skewers are incredibly easy to make and perfect for a quick lunch, a fun picnic, or even a tailgating party.
Why Chicken Skewers are Great for Keto
Chicken skewers offer several advantages for those following a ketogenic lifestyle:
- Low Carb: The recipes focus on using low-carb marinades and ingredients to keep the carbohydrate content minimal.
- High Protein: Chicken is an excellent source of lean protein, essential for muscle maintenance and overall health.
- Versatile: Chicken skewers can be customized with various marinades, seasonings, and vegetables to suit your taste preferences.
- Quick and Easy: Most recipes require minimal prep time and can be cooked in just a few minutes, making them ideal for busy weeknights.
- Appetizing: Skewers are visually appealing, making them a hit with both kids and adults.
Keto Italian Chicken Skewers
These Italian chicken skewers are incredibly easy to make, requiring just a few simple ingredients and minimal preparation time.
Ingredients
- Boneless, skinless chicken breast, cut into 3-inch cubes
- Extra-virgin olive oil
- Buttermilk
- Homemade Italian seasoning
- Parsley
- Garlic
- Lemon juice
- Lemon zest
- Salt and pepper to taste
Instructions
- Prep the chicken: Clean the chicken under running water and pat dry with paper towels. Cut and discard any fat pieces.
- Marinate: Place the chicken pieces in a large Ziploc bag. In a medium bowl, mix the olive oil, buttermilk, Italian seasoning, parsley, garlic, lemon juice, lemon zest, salt, and pepper. Whisk until fully combined. Pour the marinade into the bag with the chicken. Seal the baggie and shake to coat the chicken evenly. Refrigerate for at least one hour or overnight, shaking and tossing the chicken occasionally to ensure even marination.
- Heat the grill: When ready to cook, heat the grill and spray it with cooking oil. Alternatively, place a cast iron grill pan over medium-high heat and add about 2 tablespoons of olive oil to it.
- Cook and serve: Arrange the chicken pieces on stainless steel or wooden skewers. Cook the chicken skewers on each side for 5-8 minutes until the meat is no longer pink in the middle and reaches an internal temperature of 165°F. Serve immediately.
Tips and Variations
- Chicken thighs: Chicken thighs can be used instead of chicken breast for a juicier result.
- Wooden skewers: If using wooden skewers, soak them in water for at least 30 minutes before grilling to prevent them from burning.
- Serving suggestions: Serve with Keto Mashed Cauliflower and a light salad for a complete meal.
Keto Greek Chicken Kabobs
These kabobs are a delicious way to add tons of flavor to chicken breast and pair exceptionally well with keto tzatziki sauce.
Ingredients
- Boneless, skinless chicken breast, cut into 1-inch chunks
- Olive oil
- Greek seasoning (such as Primal Palates Super Gyro) or dried oregano
- Lemon zest
Instructions
- In a large bowl, combine the cut up chicken breast, olive oil, Greek seasoning, and lemon zest. Toss to combine.
- Marinate in the fridge for at least two hours or as long as overnight. The longer it marinates, the more flavor it will have.
- When ready to grill, heat grill to 400 degrees. Slide chicken onto skewers.
- Cook chicken on grill for five minutes, turn and cook for five more minutes. Make sure chicken is cooked through, remove from grill.
Tips and Variations
- Chicken thighs: Chicken thighs would work as well.
- Serving suggestions: Serve with keto tzatziki sauce.
Five Spice Chicken Skewers
These chicken skewers offer a distinctive Asian flair, being a little bit sweet and a little bit spicy.
Read also: Easy Low-Carb Cheese Crackers
Ingredients
- Chicken, cut into appropriate sizes for skewers
- Five spice seasoning
- Other Asian-inspired spices to taste
Instructions
- Prepare the chicken by cutting it into small, manageable pieces suitable for skewers.
- In a bowl, mix the chicken with five spice seasoning and any other desired Asian-inspired spices.
- Marinate the chicken for at least 30 minutes to allow the flavors to meld.
- Preheat your grill to medium-high heat.
- Thread the marinated chicken onto skewers.
- Grill the skewers for about 5-7 minutes on each side, or until the chicken is fully cooked and slightly charred.
Tips and Variations
- Serving suggestions: Serve these skewers with a side of cauliflower rice or a light Asian salad for a complete meal.
- Spice level: Adjust the amount of five spice seasoning to suit your preference for spiciness.
BBQ Chicken Skewers
These skewers are a summer staple, featuring a simple low-carb marinade and a touch of heat from jalapenos.
Ingredients
- Boneless, skinless chicken breast, cut into 1-inch chunks
- Avocado oil
- Dry rub seasoning
- Jalapenos, sliced into ½-inch thick rings
- Bacon strips
- Sugar-free BBQ sauce
- Cider vinegar
Instructions
- Prep and marinate the chicken: Cut chicken breast into 1-inch chunks, then toss with avocado oil and dry rub. Let marinate for at least 30 minutes.
- Prepare the jalapenos: Slice jalapenos into ½-inch thick rings and set aside.
- Soak skewers: Soak the wooden skewers for about 20 minutes before prepping the chicken skewers
- Prepare BBQ sauce: Combine sugar-free bbq sauce and cider vinegar and set aside.
- Assemble the skewers: Start with one end of the bacon and poke the skewer through, then a piece of chicken weave the bacon back over the chicken, then a slice of jalapeno, weave the bacon back over, followed by another piece of chicken weaving the bacon in between the jalapeno and chicken until the skewer is filled. Repeat with the remaining skewers.
- Cook: Set your grill to 325 degrees F. and cook for 30 minutes, then flip to cook both sides. Once the chicken breast reaches an internal temperature of 160 degrees F., brush the skewers with bbq sauce. Cook until the internal temperature reaches 165°F.
Tips and Variations
- Chicken thighs: Chicken thighs can be used instead of chicken breast.
- Serving suggestions: Serve with a side of ranch dressing.
Low Carb Korean Chicken Skewers
These skewers are glazed with a tantalizing blend of Asian chiles, ginger, and garlic, offering a delightful combination of flavors.
Ingredients
- Chicken, cut into 3/4 inch cubes
- Honey (or a keto-friendly alternative)
- Soy sauce (or gluten-free soy sauce)
- Gochugaru (Korean chile flakes) or Gochujang chile paste
- Sesame oil
- Ginger, minced
- Garlic, minced
- Salt and pepper to taste
- Sesame seeds for garnish
- Chopped scallions for garnish
Instructions
- Soak skewers: Soak 12 wooden skewers in a pan of water while you are prepping the ingredients.
- Prepare the glaze: In a small bowl, mix the honey, soy sauce, gochugaru, sesame oil, ginger and garlic. Whisk well.
- Prepare the chicken: Chop the chicken into 3/4 inch cubes. One at a time, take the skewers out of the water and thread chicken cubes on the skewers. Once all the chicken is skewered, salt and pepper them liberally. Then spray the skewers with nonstick cooking spray on both sides.
- Grill: Preheat the grill (or a grill pan) to medium-low heat. Place the chicken skewers on the grill. Grill for 2 minutes per side. Then brush half the glaze over the skewers and grill another 3 minutes. Flip the skewers one last time and glaze again. Grill for 3 more minutes. Remove from the grill. Sprinkle with sesame seeds and chopped scallions.
Tips and Variations
- Spice level: Adjust the amount of gochugaru to suit your preference for spiciness.
- Serving suggestions: Serve with a side of cauliflower rice or a light Asian salad.
Lemon-Oregano Chicken Kabobs
These colorful kabobs are perfect for grill season, offering a refreshing and zesty flavor profile.
Ingredients
- Boneless, skinless chicken breast, cut into about 1-inch cubes
- Zucchini, cut into 3/4-inch rounds
- Bell pepper (red, yellow, or orange), cut into 1-inch squares
- Mushrooms, trimmed and washed
- Olive oil
- Lemon juice
- Dried oregano
- Garlic, minced
- Thyme
- Salt and pepper to taste
Instructions
- Prepare the marinade: In a bowl or jar, mix the olive oil with the lemon juice, dried oregano, garlic, thyme, salt, and pepper. Whisk or shake well to combine.
- Marinate the chicken: Pour the marinade over the chicken and set in the fridge for up to 3-4 hours to marinade. Less time is fine, too.
- Prepare the vegetables: Wash and cut the zucchini, pepper, and mushrooms. Before assembling, toss the prepared veggies in with the chicken and the marinade and mix to thoroughly coat.
- Assemble the kabobs: Assemble the kabobs by alternating a chunk of chicken with a piece of vegetable.
- Grill: Grill over medium-high heat for 3-4 minutes, then turn and keep grilling another 3-4 minutes. Rotate again to ensure an even cook, and cook for about 12-15 minutes total (depending on the heat of your grill) until the chicken reaches an internal temp of 165-F.
Tips and Variations
- Vegetables: Feel free to switch up the vegetables based on your preferences and what you have on hand.
- Serving suggestions: Serve with Tzatziki sauce.
General Tips for Perfect Keto Chicken Skewers
- Marinate the chicken: Marinating the chicken for at least 30 minutes, or preferably longer, helps to tenderize the meat and infuse it with flavor.
- Use the right skewers: Stainless steel skewers are convenient and reusable, while wooden skewers should be soaked in water before grilling to prevent burning.
- Control the heat: Grill the skewers over medium heat to ensure the chicken cooks evenly and doesn't dry out.
- Check the internal temperature: Use an instant-read thermometer to check the internal temperature of the chicken, ensuring it reaches 165°F for safety.
- Let the chicken rest: After grilling, let the chicken rest for a few minutes before serving to allow the juices to redistribute, resulting in a more tender and flavorful skewer.
Addressing Common Issues
Why is my chicken dry?
The most common mistake when cooking chicken is overcooking it. To keep it moist and juicy, marinate it first and then cook it at a lower temperature. Always use an instant thermometer to check the meat temperature. When inserted in the thicked part of the chicken, it should read 165 degrees. Always let the chicken rest for 10 minutes before slicing, as it still continues to cook from the residual heat.
What is the best cut of chicken for skewers?
Boneless, skinless chicken breast is highly recommended. However, if you are worried about it drying out, you could also use boneless, skinless chicken thighs. The dark meat stays juicier than white meat. Using boneless meat makes it easier to cut into pieces.
Read also: Keto Calorie Counting: A Detailed Guide
What else can I use instead of skewers?
If you do not have metal skewers or something made explicitly for cooking meat on a grill, you can soak wooden chopsticks in water for 30 to 45 minutes and use those. The stores also sell bamboo sticks and other kinds of sticks you can use as skewers, but they must be soaked first. Always make sure they are food-safe before using them. If you are camping, grab some sticks off a tree, trim the leaves, soak them in the cold water, and use them.
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