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Keto Grilled Chicken Recipe with Pesto Sauce 🍗

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Looking for a tasty low-carb dinner? Try our Keto Grilled Chicken recipe! This recipe features the juiciest chicken infused with delicious homemade pesto sauce. It's so easy to make that it might become one of your favorite keto chicken recipes. Let's make this delicious dish with some simple cooking steps!

Keto grilled chicken slices featuring pesto sauce on a plate, served with a bowl of pesto sauce.
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Preparation and cooking overview

It's so easy to prepare this dish! Just season the chicken breasts and grill them. After that, bake them in the oven. While they're baking, mix up a quick pesto sauce using basil and avocado oil. In less than two hours, you'll have a tasty low-carb chicken dinner on your table.

Chef's note

Let the chicken sit in the marinade for about an hour so it can soak up all the flavors. Add some lemon zest and red pepper flakes if you like a little zing. And if you want to play with the taste, add herbs like parsley or cilantro to the pesto. Experiment with the recipe to make it truly yours!

  • Prep Time: 10 minutes
  • Marinate Time: 1 hour
  • Cooking Time: 25-30 minutes
  • Total Time: 1 hour 40 minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🍗 Ingredients for this keto grilled chicken recipe

Let's make low-carb grilled chicken with the simple ingredients list:

For the grilled chicken

  • 4 skinless chicken breasts
  • 2 tablespoons avocado oil
  • 2 cloves garlic, minced
  • 2 tablespoons dried oregano
  • Sea salt, to taste
  • Freshly cracked black pepper, to taste

For the homemade pesto sauce

  • 2 cups fresh basil
  • 3 tablespoons Parmesan cheese
  • 3 tablespoons pine nuts
  • Juice of ½ lemon, freshly squeezed
  • 2 garlic cloves
  • Salt, to taste
  • ¼ cup olive oil
Skinless chicken breasts, avocado oil, minced garlic, dried oregano, sea salt, black pepper arranged and displayed on the table.

Ingredient substitutions

  • Avocado oil: If you don't have avocado oil, substitute it with an equal amount of olive oil.
  • Pine nuts: Use almonds, walnuts, or macadamia nuts for a different flavor.
  • Parmesan cheese: Substitute Parmesan cheese with Romano or Asiago cheese to keep the delicious flavor in the pesto.

Additional ingredients

Elevate the flavor profile of this keto chicken recipe with these optional keto-friendly ingredients:

  • Red chili flakes: Add half a teaspoon of chili flakes to the marinade for a spicy kick.
  • Sun-dried tomatoes: Mix some chopped sun-dried tomatoes into the pesto sauce for an extra tangy and robust flavor.
  • Fresh rosemary: Incorporate some fresh rosemary into the marinade for a herby touch.
  • Feta cheese: Crumble some feta cheese on top of the chicken just before serving.
Slices of homemade grilled chicken on a plate, garnished with pesto sauce, and a side bowl of pesto sauce.

Cooking tools required

To make the best keto grilled chicken recipe you've ever tasted, you'll need the following cooking tools:

  • Measuring spoons and cups
  • Cutting board
  • Knife
  • Resealable plastic bag
  • Cast-iron grill pan
  • Meat thermometer
  • Mixing bowl

Tool substitutes list

  • Resealable plastic bag: Use a shallow dish to marinate the chicken and cover it with aluminum foil.
  • Cast-iron grill pan: If you don't have a cast-iron grill pan, use a regular pan for stovetop grilling. Then, bake the chicken on a baking sheet or a baking dish.
Keto grilled chicken slices with pesto sauce on a plate, and a bowl of pesto sauce on the side.

How to make Keto Grilled Chicken: step-by-step guide

Cooking methods

  • Pan-grilling
  • Roasting

Preparation steps

  1. Gather all the ingredients.
  2. Peel and mince the fresh garlic cloves.
  3. Wash the basil leaves with cold tap water.
  4. Pat the chicken breasts dry with paper towels.
  5. Shred three tablespoons of Parmesan cheese in a small bowl and keep aside.

Cooking steps

Prepare the pesto sauce

  1. Place the basil leaves, pine nuts, Parmesan cheese, garlic, sea salt, and black pepper into a blender or food processor.
  2. Pulse all the ingredients until they are roughly chopped.
  3. Gradually pour in the olive oil and fresh lemon juice while continuing to pulse until the mixture reaches a paste consistency.
  4. Transfer the sauce to an airtight jar and store it.

Cook the grilled chicken

  1. Mix avocado oil, minced garlic, dried oregano, sea salt, and black pepper in a small bowl to make the marinade.
  2. Put the chicken breasts in a plastic bag or a flat dish. Pour the marinade over them, ensuring each chicken piece is covered well.
  3. Close the bag or cover the dish. Let the chicken marinate in the fridge for at least 1 hour, but it can stay up to 4 hours for more flavor.
  4. Heat the grill pan on medium-high. Take the chicken out of the marinade.
  5. Grill each chicken breast for about 4-5 minutes on each side until you see nice grill lines.
  6. Once grilled, transfer the grill pan to a preheated oven at 375°F (190°C).
  7. Roast the grilled chicken in the oven for 15 minutes or until it reaches an internal temperature of 165°F (75°C).
  8. Take the chicken out of the oven. Let it cool a bit, then cut it into big slices.
  9. Serve your chicken slices with a big spoonful of pesto sauce on top. Enjoy!

Chef's pro tip

Adjust the grilling time based on your chicken breasts' thickness to get those nice grill lines. When baking in the oven, watch the time closely. Use a meat thermometer to be sure, and take out the chicken when it hits 165°F (75°C).

What to serve with grilled chicken?

Looking for the best keto sides for grilled chicken? Here are a few delicious ideas:

  • Zucchini Noodles: Serve the grilled chicken and pesto sauce over a bed of fresh zucchini noodles for a delicious meal.
  • Roasted Asparagus: The crisp asparagus complements the rich taste of the chicken.
  • Roasted Brussels Sprouts: Serve the chicken with charred Brussels sprouts for an easy weeknight dinner.
  • Keto Kale Salad: This fresh salad adds a light touch to your chicken dish, and you can enjoy a complete meal.
  • Cauliflower Mash: Pair the chicken with creamy cauliflower mash to enhance the meal's flavor.
Keto grilled chicken slices drizzled with pesto sauce from the bowl on the same plate.

How to make it healthier?

  • Reduce salt: Use less salt in the marinade and pesto sauce to control the sodium content in your dish.
  • Opt for organic: Buy organic chicken and prepare your pesto sauce at home.
  • Add greens: Add some chopped fresh spinach to the pesto sauce. Spinach is keto-friendly and rich in vitamins and minerals.

Time-saving tips

  • If you're in a hurry, buy a high-quality, keto-friendly pesto sauce to save on preparation time.
Slices of keto grilled chicken presented on a plate with a bowl of pesto sauce.

What can I prepare ahead of time?

  • Chicken marinade: Marinate the chicken early, at least an hour before cooking, so it's ready to go when you are.
  • Pesto sauce: Prepare the pesto in advance and keep it in a sealed container in the fridge. It'll stay fresh for about a week and can also be used for other meals!

Storage and reheating instructions

Storage tips

  • Store the leftover grilled chicken and pesto sauce separately in airtight containers in the fridge. The meat will stay tender and juicy for up to 3 days.
  • Avoid storing grilled chicken that has already been mixed with pesto sauce.

Best reheating practices

  • Oven: Preheat the oven to 375°F (190°C). Place the chicken in an oven-safe dish and cover with foil. Heat for 10-15 minutes or until heated through.
  • Stovetop: Cover chicken on medium heat in a pan for 4-5 minutes or until warmed.

Note: Sprinkle a splash of water or chicken broth over the leftovers to retain the moisture while reheating.

Homemade keto grilled chicken slices with a bowl of pesto sauce.

Recipe wrap-up conclusion

Our Keto Grilled Chicken is an excellent keto-friendly dinner or a special brunch option. With minimal preparation, you can enjoy juicy grilled chicken topped with a delectable pesto sauce. The process is so simple that it will become your family favorite! Don't hesitate—ignite the grill, gather your ingredients, and get cooking. Delight in the pleasures of wholesome dining at your own dinner table!

Don't forget to try these keto grilled chicken recipes as well!

Frequently asked questions

Yes, grilled chicken is generally keto-friendly. But the dish should be made with keto-approved oils and seasonings to fit your keto meal plan. So, if you're wondering, "Can you eat grilled chicken on keto," the answer is yes!

The amount of carbs in grilled chicken is very low. Grilled chicken contains almost zero carbs. Any carbs in the dish come from the marinade or pesto sauce ingredients.

Replace the pine nuts with sunflower seeds or pumpkin seeds. These seeds will provide a rich texture in the pesto sauce.

Simply blend basil, Parmesan, or a keto cheese substitute, toasted nuts (like almonds or walnuts), garlic, olive oil, and optional lemon juice. Season, blend, and add Pecorino Romano if desired. Use on zoodles, grilled proteins, or as a dip.

Traditional pesto sauce is keto-friendly, as it's made from fresh basil, garlic, Parmesan cheese, pine nuts, and olive oil, all of which are low in carbs. However, some store-bought pesto sauces may contain added sugars or other ingredients that might not align with a keto diet.

You can freeze cooked chicken, but the texture may change slightly upon thawing. We recommend enjoying the dish fresh or within a few days of refrigeration for the best taste and texture.

Certainly, you can substitute skinless, boneless chicken thighs for chicken breasts. However, it's important to note that chicken thighs require a slightly longer cooking time to ensure they are cooked thoroughly.

📖 Recipe

Slices of keto grilled chicken drizzled with pesto sauce served on a plate with a bowl of pesto sauce.

Keto Grilled Chicken

This Keto Grilled Chicken recipe features tender, juicy chicken with a flavorful homemade pesto sauce, making it a delicious and low-carb dinner option.
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Course: Main Course
Keyword: grilled chicken recipe, keto grilled chicken, pesto sauce
Prep Time: 10 minutes
Cook Time: 30 minutes
Marinating time: 1 hour
Total Time: 1 hour 40 minutes
Servings: 4
Calories: 336kcal

Ingredients

For the grilled chicken

  • 4 skinless chicken breasts
  • 2 tablespoons avocado oil
  • 2 cloves garlic minced
  • 2 tablespoons dried oregano
  • Sea salt to taste
  • Freshly cracked black pepper to taste

For the homemade pesto sauce

  • 2 cups fresh basil
  • 3 tablespoons Parmesan cheese
  • 3 tablespoons pine nuts
  • Juice of ½ lemon freshly squeezed
  • 2 garlic cloves
  • Sea salt to taste
  • ¼ cup olive oil
US Customary - Metric

Instructions

Prepare the pesto sauce

  • Place the basil leaves, pine nuts, Parmesan cheese, garlic, sea salt, and black pepper into a blender or food processor.
  • Pulse all the ingredients until they are roughly chopped.
  • Gradually pour in the olive oil and fresh lemon juice while continuing to pulse until the mixture reaches a paste consistency.
  • Transfer the sauce to an airtight jar and store it.

Cook the grilled chicken

  • In a small bowl, mix avocado oil, minced garlic, dried oregano, sea salt, and black pepper to make the marinade.
  • Put the chicken breasts in a plastic bag or a flat dish. Pour the marinade over them, ensuring each chicken piece is covered well.
  • Close the bag or cover the dish. Let the chicken marinate in the fridge for at least 1 hour, but it can stay up to 4 hours for more flavor.
  • Heat the grill pan on medium-high. Take the chicken out of the marinade.
  • Grill each chicken breast for about 4-5 minutes on each side until you see nice grill lines.
  • Once grilled, transfer the grill pan to a preheated oven at 375°F (190°C).
  • Roast the grilled chicken in the oven for 15 minutes or until it reaches an internal temperature of 165°F (75°C).
  • Take the chicken out of the oven. Let it cool a bit, then cut it into big slices.
  • Serve your chicken slices with a big spoonful of pesto sauce on top. Enjoy!

Video

Nutrition

Nutrition Facts
Keto Grilled Chicken
Amount Per Serving
Calories 336 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 4g25%
Trans Fat 0.01g
Polyunsaturated Fat 3g
Monounsaturated Fat 16g
Cholesterol 75mg25%
Sodium 193mg8%
Potassium 465mg13%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 0.2g0%
Protein 26g52%
Vitamin A 106IU2%
Vitamin C 2mg2%
Calcium 96mg10%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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