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
  • Print

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

Effects of a Ketogenic Diet on Cholesterol: Why You Shouldn’t Worry.


We are going to veer away from the original format and talk about something in detail that comes up ALL the time when I talk about the Ketogenic way of eating.  Cholesterol.  The mere mention of the word makes cardiologists cringe and dollar signs roll across the eyes of statin manufacturers.  Diet, exercise and medication are prescribed as a the cure all to preventing heart attacks and strokes.  While I don’t assume to offer medical advice and any dietary changes should be discussed with your doctor I DO ascertain that for years you’ve been told the WRONG way to eat.

From the National Heart, Lung and Blood Institute (

“Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.  Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside.  Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important.  LDL cholesterol sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.)  HDL cholesterol sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.”

Traditionally the American Heart Association has claimed that a low fat (and by consequence high carbohydrate) diet was the key to decreasing your LDL and raising your HDL.  Recently the nation’s top nutrition advisory panel has decided to drop its caution about eating cholesterol-laden food, a move that could undo almost 40 years of government warnings about its consumption.  Why?  Because the science no longer adds up.  They found that dietary cholesterol intake has little to no effect on HDL/LDL levels in patients following a Ketogenic diet.  (Source: Further more a diet high in carbohydrates such as a low fat diet can increase overall triglyceride levels, which in combination with low HDL levels, is an increased risk factor for heart attack or stroke.  (Source:  The simple fact is the Ketogenic way of eating improves your HDL, lowers your LDL and decreases your triglycerides.

The logical conclusion?  Cut out the carbohydrates and follow a Ketogenic way of eating.  Your waist, your body and your overall sense of health will thank you!  Until next time…

PS. For more reading about cholesterol I recommend this great book. Cholesterol Clarity: What The HDL Is Wrong With My Numbers?.  Another good book on the Ketogenic lifestyle is Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet.