This easy grilled chicken marinade is perfect for any time of the year. The marinade is super simple and is made from only four ingredients. If you have oil and vinegar in your pantry, eggs in the refrigerator and poultry seasoning in the spice cabinet you are ready to go. All you need to add is the chicken!
For those of us looking to lose weight or eat a clean, whole food diet, chicken is usually a mainstay on any meal plan. I have tried numerous recipes and actually have quite a few unique ways to prepare chicken but ultimately, this recipe is one of my top five. It was passed down to me from my mother and it has been a staple in my family for years. Initially after moving to the South, I was converted to eating chicken that was either fried or slathered in BBQ sauce. This recipe became nothing but a distant memory. For years I would consume fried chicken or BBQ’d chicken while the pounds slowly crept on. When converting over to Keto I was forced to look at not only my style of cooking but how I was going to prepare my food.
A brief conversation (actually a complaining session with my mom over what I could and couldn’t eat on my diet) brought back to mind this recipe and it has been a favorite of mine ever since. Living in Florida means we can grill outside 365 days a year, so I seriously had to up my game with my grilling recipes. The ease of this recipe, the basic ingredients needed to make the chicken and the crunchy crispiness of the skin on the final product checks all the boxes when craving good, juicy chicken.
Oil and Vinegar are the base for this recipe. One thing I changed from the original recipe was the substitution of balsamic vinegar for distilled white vinegar. When I grill, especially anything white in color (think pork, fish, chicken), I like to see a darker color on the finished product and balsamic vinegar helps achieve this goal. Also, by continually basting the chicken while it cooks, you will bring out the crunchy, crispiness of the skin on the finished product. I won’t pretend it is as crunchy as good-old-fashioned breaded Southern Fried Chicken, but it is a close second, in my opinion.
Prepping the chicken for the marinade is really very simple. After rinsing the chicken and patting the pieces dry, I then poke all sides with a fork. Since this recipe calls for marinading the chicken before grilling, I believe by poking the chicken this will help the marinade seep into the meat for a few hours before grilling. I personally will let the chicken marinade for two to three hours although when I am in a rush, I will sometimes just let it sit for 15 minutes before putting it on the grill.
My grill is very well seasoned because we use it almost every day. For those of you who don’t grill that often I would suggest spraying some grill spray such as PAM or WEBERS GRILL SPRAY on your grates before you turn the grill on. There is nothing worse than turning chicken over on the grill only to have the skin stick to the grill while the meat is clutched firmly in your grill tongs. I have learned the hard way with that, and it is not a pleasant experience (especially for those of us looking forward to eating crispy chicken skin)!!
When I am ready to cook, I heat the grill to high then put the chicken thighs on, skin side up. I immediately turn the temperature down as low as it will go and shut the lid. After about ten minutes I baste the chicken skin with a basting brush, lightly painting each piece of chicken, then I turn them over and baste the underside. Close the lid and wait another ten minutes before repeating the process. One important note as I said above: If the chicken sticks to the grill when you go to turn it shut the lid and let it cook a little bit more. Never pull the chicken (or any meat) off for that matter if it is sticking or you will tear the chicken or meat and leave pieces of it on the grill.
Over the course of 30-40 minutes (depending on how many pieces I am cooking and the size of the thighs) I test with an instant read thermometer looking for a temperature of at least 160 degrees. This recipe can be used with only 4 pieces of chicken (my favorite is thighs) or large amounts of chicken if cooking for a big group. You can serve this with my cucumber/onion salad, my cauliflower “potato” salad, or any salad or side vegetable you choose. Remember to double the recipe if using more than four pieces of chicken
Easy 4 Ingredient Keto Grilled Chicken Marinade
- Mixing Bowl
- 9 x 9 or 9 x 13 pan
- 1 Egg Well Beaten
- ½ Cup Balsamic Vinegar
- ¼ Cup Olive Oil
- 2 Tsp Poultry Seasoning
- Salt and Pepper
- 4 Chicken thighs or 2 breasts and 2 thighs
- Beat egg well in a mixing bowl. Add in oil, vinegar and poultry seasoning. Season with salt and pepper.
- Pour half of the marinade into a shallow pan, reserving the rest to pour on top of the chicken.
- Prick the underside of the chicken you are using (thighs, breasts, wings) or one side of the legs.
- Place chicken bottom side down into the pan. Pour remaining marinade over the top of the chicken. Cover pan with plastic wrap and place in refrigerator for up to 8 hours turning chicken over 3 or 4 times prior to grilling.
- Heat outdoor grill to high (500 degrees) then place chicken on skin side down and immediately reduce the heat to low. You can use the marinade to baste the chicken with as you are grilling in the beginning of the cooking process. Turn the chicken over as it is grilling and cook until a meat thermometer reads 160 degrees.