Delicious Keto Sauces for Grilled Chicken: Recipes and Tips

Grilled chicken is an excellent choice for those following a ketogenic diet, as it is a lean source of protein with zero carbs. To enhance the flavor and increase the fat content, adding a keto-friendly sauce is a great idea. This article provides a variety of keto sauce recipes perfect for grilled chicken, along with tips to keep your chicken moist and flavorful.

Why Grilled Chicken is Keto-Friendly

Grilled chicken is a very healthy and versatile food option. It is a lean source of protein, lower in fat and calories than fried chicken, making it ideal for a keto diet. Chicken thighs are more keto-friendly due to their higher fat content, but chicken breasts also work well.

Tips for Grilling Moist and Flavorful Chicken

To prevent chicken from drying out on the grill, salt it before grilling. Salt helps retain moisture, sealing it in while adding flavor. Covering the chicken while grilling helps cook it more evenly, reducing the chance of burning and ensuring it remains tender and flavorful. Grill your chicken on medium-high heat for optimal results. Marinating the chicken for an extended period also helps to keep it moist and flavorful.

Keto Sauce Recipes for Grilled Chicken

Creamy Lemon-Garlic Sauce

This creamy, zippy marinade adds flavor, tenderizes the meat, and prevents it from drying out.

Ingredients:

• Mayonnaise or Dijonaisse (full-fat)
• Sour cream
• Lemon juice
• Lemon zest
• Garlic powder
• Rosemary
• Salt
• Black pepper
• Cayenne pepper
• Tamari or coconut aminos

Instructions:

1. In a small bowl, whisk together mayonnaise (or dijonnaise), tamari or coconut aminos, lemon juice, lemon zest, garlic powder, rosemary, salt, black pepper, and cayenne pepper.
2. Divide the sauce between two bowls. Brush the chicken with half of the sauce and let it marinate in the refrigerator for at least 2 hours, or up to 6 hours.
3. Preheat a grill or grill pan to medium-high heat.
4. Grill the chicken, covered, for about 7 minutes.
5. Flip and brush with the reserved marinade. Cook for about 7 minutes more, until the meat reaches an internal temperature of about 155 degrees. Remember that the chicken will continue to cook as it rests.

Keto Chicken Thigh Marinade

This marinade is versatile and can be used on any type of meat, but it's particularly delicious on chicken thighs.

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Ingredients:

• 6-8 Chicken Thighs (organic preferred, skin on/bone-in or boneless)
• Olive Oil or Avocado Oil
• Coconut Aminos
• Frank’s Red Hot (adjust to spice preference)

Instructions:

1. Combine all marinade ingredients in a bowl and whisk well.
2. Pour the marinade over the chicken thighs in a large baking dish or zip-lock plastic bag. Let them marinate for at least 1 hour.
3. Heat your grill over medium-high heat.
4. Add the chicken to the grill, skin side up, and discard any remaining marinade.
5. Cook for 5 minutes, then flip. Cook for an additional 5 minutes, then flip again.
6. Continue this pattern, flipping back and forth, until they have been cooking for 25 minutes or reach an internal temperature of 175 degrees.
7. Remove the chicken from the grill and let them rest for 5 minutes before serving.

Keto Grilled Chicken & Peanut Sauce

This recipe combines juicy grilled chicken with a tangy ginger peanut sauce, perfect for summer parties or meal prep.

Ingredients:

• Chicken thighs or breasts
• Ginger
• Garlic
• Fish sauce
• Coriander
• Peanut butter (natural, no sugar added)
• Coconut aminos
• Lime juice
• Red pepper flakes

Instructions:

1. Prepare the peanut sauce by combining peanut butter, coconut aminos, lime juice, ginger, garlic, fish sauce, coriander, and red pepper flakes.
2. Marinate the chicken in a portion of the peanut sauce.
3. Grill the chicken until cooked through.
4. Serve the grilled chicken over a bed of raw white and red cabbage, topped with the remaining peanut sauce.

Chimichurri Sauce

This vibrant sauce can be used as both a marinade and a topping for grilled chicken.

Ingredients:

• 2 cups chopped parsley
• 2 cups cilantro
• 1 cup olive oil
• ½ cup white wine vinegar
• 2 teaspoons garlic
• 2 teaspoons dried oregano
• 2 teaspoons dried basil
• ½ teaspoon crushed red pepper flakes
• Salt and freshly ground black pepper to taste

Instructions:

1. Combine all ingredients in a food processor or blender and process until relatively smooth.
2. Taste and adjust seasonings, adding salt and freshly ground black pepper.
3. Reserve half of the sauce (about 1 cup) in a serving bowl.
4. Place chicken and remaining sauce into a zip-top plastic bag, seal tightly, and marinate for at least 30 minutes or up to 4 hours in the refrigerator.
5. Remove chicken breasts from the marinade and discard the bag with the used marinade.
6. Prepare a grill and cook the chicken.
7. Serve the grilled chicken topped with the reserved chimichurri sauce.

Creamy Mushroom Sauce

This sauce is a simple and delicious way to add flavor to pan-grilled chicken.

Ingredients:

• Chicken breasts
• Mushrooms
• Cream (heavy or double cream preferred)
• Thyme
• Salt and pepper to taste

Instructions:

1. Pan-fry the chicken until cooked through.
2. In the same pan, sauté the mushrooms until softened.
3. Deglaze the pan with cream.
4. Add thyme, salt, and pepper.
5. Simmer until the sauce thickens.
6. Serve the sauce over the grilled chicken.

Additional Tips and Variations

• Try different cuts of chicken: Experiment with chicken breasts, thighs, or even drumsticks.
• Use homemade chicken seasoning: Create your own flavorful marinade.
• Add vegetables: Grill sliced bell peppers, zucchini, mushrooms, or onions alongside the chicken.
• Make a chicken salad: Dice the grilled chicken and add mayo, walnuts, green onion, seasonings, and lemon juice for a quick lunch option.
• Serve with keto-friendly sides: Pair your grilled chicken with air fryer green beans, instant pot steamed vegetables, or air fryer Brussels sprouts.
• Spice it up: Add a variety of vegetables such as sliced bell peppers, zucchini, mushrooms, or onions around the chicken on the grill.

Storing and Reheating Grilled Chicken

To store grilled chicken, let it cool completely before transferring it to an airtight container. It can be stored in the refrigerator for around 3-4 days.

Reheating Options:

• Microwave: Quickest method, but can sometimes make the chicken rubbery.
• Oven: Preheat to 350°F. Place the chicken on a greased baking sheet, cover with aluminum foil, and reheat for about 20 minutes or until heated through.
• Grill: Reheat on the grill for a smoky flavor.

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