– **Title**: Sweet & Spicy Grilled Chicken Thighs (Keto)
– **Ingredients**:
– 4 chicken thighs, skin-on and bone-in
– 2 tbsp olive oil
– 1/4 cup soy sauce or tamari (for gluten-free)
– 2 tbsp apple cider vinegar
– 2 tbsp erythritol or another keto-friendly sweetener
– 1 tbsp Dijon mustard
– 2 cloves garlic, minced
– 1 tsp ginger, grated
– 1/2 tsp red pepper flakes (adjust to taste)
– Salt and pepper, to taste
– Fresh cilantro or green onions, for garnish (optional)
– **Instructions**:
1. In a bowl, whisk together olive oil, soy sauce, apple cider vinegar, erythritol, Dijon mustard, minced garlic, grated ginger, red pepper flakes, salt, and pepper to create the marinade.
2. Place the chicken thighs in a resealable plastic bag or shallow dish and pour the marinade over them. Ensure the chicken is well coated. Seal the bag or cover the dish and marinate in the refrigerator for at least 1 hour, preferably overnight.
3. Preheat the grill to medium-high heat. If using a charcoal grill, make sure to prepare the coals.
4. Remove the chicken thighs from the marinade and let excess liquid drip off. Discard the remaining marinade.
5. Place the chicken thighs skin-side down on the grill and cook for about 6-7 minutes until the skin is crispy and browned. Flip the thighs and continue cooking for another 6-8 minutes or until the internal temperature reaches 165°F (75°C).
6. Once cooked, remove the chicken from the grill and let it rest for 5 minutes.
7. Garnish with chopped fresh cilantro or green onions, if desired, and serve warm.
Enjoy your sweet and spicy grilled chicken thighs! They are perfect for a keto diet and can be served with a side of grilled vegetables or a salad.
Key Ingredients & Substitutions
Chicken Thighs: Bone-in and skin-on thighs are perfect for this recipe, as they stay juicy and flavorful while grilling. If you’re looking for a leaner option, you can use boneless, skinless thighs, but keep an eye on cooking time so they don’t dry out.
Honey: Honey adds natural sweetness, but for strict keto, use a sugar substitute like erythritol or stevia. I prefer a bit of honey for balance, but the substitutes work well too!
Soy Sauce: Regular soy sauce adds depth, but tamari is a fantastic gluten-free alternative. If you need a low-sodium version, opt for that to keep the flavor while managing salt intake.
Spices: Chili powder and cayenne give the chicken a kick, but you can adjust the amount based on your spice tolerance. If you want a milder flavor, use less cayenne.
How Do I Ensure My Chicken Grills Evenly?
Grilling chicken perfectly can be tricky, but it’s all about heat and timing. Here are some tips to get that perfect grill sear and juicy meat:
- Always preheat your grill for even cooking. Medium-high is ideal, especially for skin-on thighs that need to get crispy.
- Start grilling skin-side down. This helps render the fat and get that nice crispy texture.
- Use a meat thermometer to check the internal temperature; 165°F (75°C) ensures your chicken is safely cooked.
- Let your chicken rest after grilling. This helps retain juices so your thighs stay moist and tender.
How to Make Sweet & Spicy Grilled Chicken Thighs (Keto)
Ingredients You’ll Need:
For the Chicken Marinade:
- 4 chicken thighs, bone-in and skin-on
- 2 tablespoons olive oil
- 1 tablespoon honey (or sugar substitute for strict keto)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon chili powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon cayenne pepper (adjust for spice level)
- 1 teaspoon salt
- 1 teaspoon black pepper
- Juice of 1 lime
For Garnish:
- Fresh parsley, chopped
- Lime wedges (for serving)
How Much Time Will You Need?
The total time for this dish is about 1 hour and 30 minutes. This includes 1 hour for marinating the chicken and approximately 30 minutes for grilling. If you have a little extra time, feel free to marinate for up to 4 hours to enhance the flavors!
Step-by-Step Instructions:
1. Prepare the Marinade:
In a large mixing bowl, whisk together the olive oil, honey, soy sauce, chili powder, paprika, garlic powder, onion powder, cayenne pepper, salt, pepper, and lime juice until everything is nicely blended. This will be the sweet and spicy marinade for your chicken thighs.
2. Marinate the Chicken:
Add the chicken thighs to the bowl, making sure they are completely coated with the marinade. Cover the bowl with plastic wrap or a lid and place it in the refrigerator. Let the chicken marinate for at least 1 hour but for even more flavor, try to let it sit for up to 4 hours!
3. Preheat the Grill:
When you’re ready to cook, preheat your grill to medium-high heat. If you’re using a charcoal grill, make sure the coals are white-hot before placing the chicken on the grill.
4. Grill the Chicken:
Take the chicken thighs out of the marinade, allowing any excess liquid to drip off. Discard the leftover marinade. Place the chicken thighs on the grill, skin side down. Grill them for about 5-7 minutes until grill marks appear and the skin gets crispy.
5. Finish Grilling:
Carefully flip the chicken thighs over and grill for another 5-7 minutes, or until the internal temperature reaches 165°F (75°C). This ensures the chicken is cooked all the way through.
6. Serve and Enjoy:
Once cooked, remove the chicken from the grill and let it rest for a few minutes to keep it juicy. Garnish with freshly chopped parsley and serve your Sweet & Spicy Grilled Chicken Thighs with lime wedges on the side. Enjoy every delicious bite!
Can I Use Boneless Chicken Thighs Instead?
Yes, you can use boneless chicken thighs! They will cook a bit quicker, so grill them for about 4-6 minutes per side, or until they reach an internal temperature of 165°F (75°C). Keep an eye on them to avoid overcooking!
What Can I Substitute for Honey?
If you’re looking for a keto-friendly substitution, try using a sugar substitute like erythritol or stevia instead. Just make sure to use the appropriate conversion ratio based on what you’re using, as some sweeteners are sweeter than honey.
How Do I Store Leftover Grilled Chicken Thighs?
Store any leftover grilled chicken thighs in an airtight container in the fridge for up to 3 days. To reheat, place them in the microwave or oven until warmed through, but be careful not to dry them out. Adding a splash of broth or water before reheating can help keep them moist!
Can I Grill This Chicken on a Non-Charcoal Grill?
Absolutely! You can use a gas grill or even an indoor grill pan. Just make sure to preheat it to medium-high heat and monitor the cooking time closely, as it may vary slightly from charcoal grilling.
