Keto Grilled Chicken with Peanut Sauce

One of the best things about this keto grilled chicken with peanut sauce is that it is an incredible summer recipe that is not only delicious and tangy but great for a stress-free keto lunch six days a week. Even though this dish looks and tastes great when it is still sizzling hot, it is equally amazing when served cold on a salad. Plus, the peanut sauce  serves as an amazing dressing on the salad.

Try to use chicken thighs for this recipe as they are the best for a high-fat low carb diet due to their high-fat content. It is best to get chicken thighs that still have skin on them as it helps in making sure that they are not completely dried out during the grilling process.
So, without further ado, let’s get started:

Keto Grilled Chicken with Peanut Sauce

  • Servings: 6
  • Difficulty: Moderate
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Ingredients for Chicken:

  • 6 skin-on chicken thighs (or any other cut as preferred)
  • 1 Tbsp Lime juice
  • 1 Tbsp Sugar-free fish sauce
  • 1 Tbsp Soy sauce (Wheat Free)
  • 1 Tbsp Sugar-free rice wine vinegar
  • 1 Tbsp Avocado oil or any other light oil
  • 1 Tsp Minced fresh garlic
  • 1 Tsp Minced fresh ginger
  • 1 Tsp Ground coriander
  • 1 Tsp Granulated erythritol sweetener
  • 1 Tsp Cayenne pepper

Ingredients for Peanut Sauce

  • 1/2 Cup Sugar-free almond butter or peanut butter
  • 1 Tsp Minced fresh garlic
  • 1 Tsp Minced fresh ginger
  • 1 Tbsp Lime juice
  • 1 Tbsp Sugar-free fish sauce
  • 1 Tbsp Chopped fresh jalapeño pepper
  • 2 Tbsp Sugar-free rice wine vinegar
  • 2 Tbsp Water

For the chicken combine the fish sauce, rice wine vinegar and all of the other ingredients in a large bowl and start whisking them together. Add chicken pieces in the mixture and marinate them. Refrigerate the chicken in the marinade for 24 hours and take them out of the refrigerator at least 2 hours before cooking. Make sure you preheat the grill to get things started. Now, grill the chicken per side for about 7-8 minutes and if you have a thermometer then check the temperature as well as it needs to read between 160-165 degrees to be safe.  On a side note invest in a quality meat thermometer!  Food poisoning is no joke!

For the peanut sauce, blend all the sauce ingredients and serve it with the chicken to you and your family!  They’re going to love it!

1 chicken thigh and sauce (2 tbsp): 493 Calories, 32g Fat, 41g Protein

So, there you have it! If you enjoy this, then please do let me know in the comment section below! Also please consider supporting The Bacon Monologues. Running a blog is time consuming and has expenses. If you plan on doing any shopping on Amazon help us by clicking on our affiliate links. Our referrals to Amazon provides the necessary income to keep us going strong. Thank you for your support! Try Amazon Prime 30-Day Free Trial

Italian Stir Fry

The ketogenic way of eating is no longer a diet for us but a lifestyle.  There are few ingredients around the house which don’t fit into our way of eating and that makes meal preparation extremely easy for us.  I’m particularly proud of this recipe because it was an experiment.  An experiment that turned out delicious.  All of the ingredients were left over from previous recipes we’ve made or purchased for recipes we never actually made.  This Italian Stir Fry may not be a traditional stir fry and that’s ok.  I called it that because it felt silly to cook it in a Wok.

Italian Stir Fry

  • Servings: 4
  • Difficulty: Moderate
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  • 2 Tbsp Olive Oil
  • 1 Tbsp Red Wine Vinegar
  • 0.5 Tsp Mortons Lite Salt
  • 0.5 Tsp Black Pepper
  • 0.5 Tsp Dried Oregano
  • 0.5 Tsp Dried Basil
  • 1 Tbsp Minced Garlic
  • 1/4 Cup White Onion, Coarsely Chopped
  • 1 Jar (5 Oz) Fire Roasted Red Peppers
  • 8 Oz Sliced Chicken Breast
  • 1 1/2 Oz Sliced Salami
  • 1 Cup Frozen or Fresh Kale, Chopped
  • 0.25 Cup Organic Pizza Sauce (Or Any Other Low Carb Alternative)
  • 3/4 Ricotta Cheese
  • Grated Parmesan Cheese To Taste

Begin this recipe by adding your olive oil, garlic, onion and dry spices (Oregano, Basil, Lite Salt and Pepper) in a medium sized pan, or in this case, a Wok.  Turn your  stove on to a medium to medium low heat.  Allow the garlic and onions time to sautee until soft.  By adding the dry spices now you allow time for their flavor to dissipate in your oil.  Slice your chicken in to small chunks or cubes and add it to the wok once your onions are mostly soft.  Add 1 tbsp of red wine vinegar at this point.  Increase the temperature to medium-high and cover allowing the chicken to cook until no pink is seen.  Slice your salami and roasted red peppers thin and add to your pan.  Add your Kale at this time as well.  Mix well and cover until your greens are cooked.  They should appear wilted but not a slimy green mess.  Take the pan off the heat.  Place the ricotta cheese in spoonful sized dollops around the top of your stir fry, cover, and allow it a few minutes to melt.   You can lightly disturb the cheese with a spoon to work it into the ingredients as well.  Dish 1/4 of the recipe on serving plates and add a drizzle of your pizza sauce and garnish with grated Parmesan Cheese.  This is optional but highly recommended.  Enjoy!

1/4 Recipe:  267 Calories, 18.4 G Fat, 19.7 G Protein, 5.7 G Carbs, 0.6 G Fiber (5.1 G Net Carbs)

Chicken and Mushroom Alfredo

Ok, I’ll be honest here. Typically we make our own Alfredo sauce here but in this recipe we used a prepackaged alfredo from Aldi’s. (It’s called Priano Alfredo)  It’s cheap, has 4 grams of carbs per serving and it’s tasty!  In the future I’ll add our favorite homemade sauce but until then here is our favorite chicken alfredo.

Chicken and Mushroom Alfredo

  • Servings: 2
  • Difficulty: Easy
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  • 6 Oz Chicken Breasts
  • 1 Package Sliced White Button Mushrooms
  • 2 Tbsp Butter
  • Salt and Pepper to Taste
  • Priano Alfredo Sauce (Or your favorite low carb Alfredo)

Go ahead and grab a medium skillet and melt your butter over medium high heat. Once your butter is melted add your chicken breasts. Salt and pepper to taste. While that’s cooking grab a small sauté pan and melt another tbsp and then add your mushrooms. Once your chicken has cooked through and your mushrooms are sautéed until tender split your chicken onto two plates. Add half the mushrooms to the top of each serving of chicken. Cook the alfredo sauce until hot either in the microwave or another small pan. Pour one serving of sauce onto your chicken and mushrooms. It’s simple, fast and delicious!  Serve with a side of your favorite Keto vegetables. We chose brussel sprouts but buttered broccoli is also a good choice!  Enjoy!

Parmesan Chicken and Zucchini Noodles with Garlic Basil Marinara

When I started keto I missed pasta.  A lot.  As a self professed pasta-a-holic it was a dramatic change for me to give it up.  Now if you’ve been following along the daily recipe yesterday was important!  Yesterdays Garlic Basil Marinara will be used in today’s recipe – Parmesan Chicken and Zucchini Noodles.  For todays recipe you’ll need a veggie spiralizer. (You can order one here.  Paderno World Cuisine Spiral Vegetable Slicer) Zucchini noodles (aka, “Zoodles”) are a wonderful spaghetti substitute.  They provide that particular mouth feel that only spaghetti has with the wonderful flavor of being a vegetable!  When you top them with chicken and sauce you make a great keto chicken parmesan!  This recipe makes two servings.

Parmesan Chicken and Zucchini Noodles with Garlic Basil Marinara

  • Servings: 2
  • Difficulty: Moderate
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  • 6 Oz Chicken Breast Tenderloins
  • 2 Tbsp Olive Oil
  • 3 Tsp Grated Parmesan Cheese
  • 2 Medium Zucchini
  • Garlic Basil Marinara
  • Salt and Pepper To Taste
  • 1/2 Cup Shredded Mozzarella Cheese

To prepare the chicken place your chicken breasts in a skillet with 1 tbsp of olive oil.  Salt and pepper them now.  Cook on medium high heat until almost cooked through.  Sprinkle your Parmesan cheese evenly on the chicken breasts.  Turn the heat up slightly to the low end of high and flip the chicken over to sear the cheese.  Flip back over when chicken is completely cooked.

Zoodles are finicky to make.  There are several tricks I’ve learned that will help you the first time.  Cook them too long and they’re mush.  Don’t cook them long enough and the flavor is…off.  First you’ll want to wash your zucchini thoroughly and cut both ends off where the stem and flower were connected.  Load the spiralizer according to your particular brands directions.  This Paderno Spiral Vegetable Slicer is fairly simple to use. Spike the zuke on the handle where are the little plastic needles are and the other end centers on the hollow metal circle. This cores the zuke while you’re spinning it. I also find that while spiralizing you need to cut the zoodles off every couple turns or you can end up with some very long noodles making them difficult to cook and eat!



From there I salt the noodles very heavily.  I mean heavy.  If you were to taste them your tongue would shrivel up from all the salt kind of heavy.  The reason for this is you want the salt to draw moisture out of your zucchini so that the cooked product retains some snap and doesn’t turn to mush.  I then place the bowl of salted noodles in the fridge for half an hour or so.  When you take them out strain them through a colander.  There will be copious amounts of water.  To cook them I use a nice wok. (T-fal Wok)  This allows me to toss the noodles so they cook evenly.  I add one tablespoon of olive oil to the wok and heat to medium high.  Place the noodles in the wok, salt and pepper them to taste and cover as best you can with a lid.  This will steam the vegetables a little bit first.  (You could also microwave them for a few minutes first.  It accomplishes the same goal.)  Then you have to drain them again.  By this point even more water will have cooked out of them.  I then turn the heat up.  Not all the way but somewhere in the neighborhood of high.  The noodles will be finished when you feel they are soft but have just a little bit of crunch left to them.

From there you split the zoodles in two on two plates, place your chicken on top, cover with a serving of marinara and 1/4 cup shredded mozzarella cheese.  You can sprinkle extra grated parmesan cheese on top if you like!  All in all it’s a little bit of work but it satisfies that craving!  Enjoy!

Grilled Buffalo Chicken Salad

I seem to be on a salad kick this week.  Last night for dinner we made ourselves a nice and easy buffalo chicken salad that was delicious.  Not too spicy but enough kick to warm your taste buds.  As with most of my cooking it’s simple and it contains minced garlic.  Check it out.

Grilled Buffalo Chicken Salad

  • Servings: 1
  • Difficulty: Easy
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Take your garlic and butter and combine them in a small skillet over medium heat.  Once the the butter starts to simmer you’re ready to add your chicken, salt and pepper.  The secret to this recipe is cooking the chicken slowly.  Dry chicken is a terrible terrible thing.  (I put small slices into the meat lengthwise to aid in cooking and to also let the flavor seep into the meat as well.  I don’t know if this helps but I’d like to think it does!)  The recipe calls for one serving of the buffalo sauce but what I actually do is pour just enough on each piece of chicken to cover the meat entirely.  While your chicken is simmering prepare your lettuce on a plate.  Once the chicken is cooked through turn the heat down to low to cook off any excess water that may be left from the chicken and garlic.  When that occurs place your chicken on top of your lettuce, sprinkle your cheese on top so it melts.  At this point I ladle the leftover butter and buffalo sauce on the salad.  Last but not least dress with ranch dressing.  Enjoy!