Keto Grilled Chicken with Tzatziki

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Keto Grilled Chicken with Tzatziki sauce is a tasty and fresh dish that is perfect for weeknights and meal prep. Use lemon, garlic, olive oil, & herbs to marinade the chicken, giving it a robust taste and a tender texture when cooked on the grill. The creamy tzatziki sauce creates a cool contrast to balance the smokiness of the chicken with the cold flavors of cucumber, dill, and yogurt. Additionally, you can use chicken thighs or breasts in this dish, depending on your desire. Serve this Keto Grilled Chicken with Tzatziki with keto side dishes like cauliflower rice, zucchini noodles, or a straightforward Greek salad for a full meal.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • No of calories: 295 kcal
  • Preparation time: 15 minutes.
  • Course: Main
  • Portion size: 1 chicken breast with 2 tbsp. tzatziki
  • Cook duration: Fifteen minutes
  • Total time: Thirty minutes.
  • Cuisine: Greek / Mediterranean
  • Diet: Keto / Low-carb / Gluten-free
  • Portion: 4

EQUIPMENT:

  • Dish
  • Garlic press
  • Knife
  • Grill
  • Chopping board
  • Grater

INGREDIENTS:

GRILL CHICKEN:

  • Four chicken breasts
  • Three tbsp. olive oil
  • One lemon juice
  • Black pepper
  • Three garlic pieces
  • Salt
  • One tsp. dried oregano
  • ½ teaspoon paprika

TZATZIKI SAUCE:

  • One cup of full-fat Greek yogurt
  • ½ cucumber
  • Two garlic pieces
  • One tbsp. olive oil
  • 1 tablespoon fresh dill
  • One tsp. lemon juice
  • Salt

INGREDIENT NOTES:

OLIVE OIL:

  • Olive oil adds a rich, healthful fat basis while keeping the chicken soft and moist. Additionally, it aids in transferring the tastes of spices and garlic into the meat.

LEMON JUICE:

  • Lemon juice breaks down the chicken fibers and adds brightness for a more sensitive bite. Juice straight from the source is always preferable to juice in a container. Additionally, it counterbalances the olive oil’s richness.

GARLIC:

  • Garlic adds a strong, fragrant taste, which benefits both the tzatziki and the chicken marinade. Fresh garlic is ideal for a powerful flavor. It blends seamlessly into the sauce thanks to a garlic press.

PAPRIKA & OREGANO:

  • The addition of paprika and oregano gives the chicken smoky and earthy flavors. Garlic and lemon go really well with oregano. The marinade gains color and a subtle depth with the addition of paprika.

GREEK YOGURT:

  • The foundation of the tzatziki is Greek yogurt, which gives it a creamy consistency. Full-fat gives richness, so use it for keto. It also balances the cucumber with a tart flavor.

CUCUMBERS:

  • The tzatziki gains freshness and a slight crunch from the cucumber. We have to grate and squeeze the water content. The plunge remains chilly and revitalizing as a result.

FRESH DILL:

  • The main ingredient that gives tzatziki its distinctive flavor is fresh dill. It enhances cucumber with a subtle, green note. Use dried in smaller quantities if fresh isn’t available.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. Stir the black pepper, lemon juice, oregano, salt, olive oil, garlic, and paprika in a dish.
  2. Add the chicken breast fillet to the dish and coat the fillet in the marinade.
  3. Leave the chicken in the marinade for half an hour.
  4. Warm the grill at moderate to high flame.
  5. Put the chicken on the grill for six to seven minutes on every side.
  6. Monitor the chicken with a kitchen thermometer when it reaches 165 degrees F, then it’s done.
  7. Then combine the cucumber, yogurt, garlic, salt, dill, olive oil, and lemon juice to prepare the tzatziki sauce.
  8. Transfer the sauce to the closed jar and chill till it is ready to serve.
  9. Slice the chicken and serve with tzatziki.

SERVING SUGGESTIONS:

VEGETABLES:

  • Grilled zucchini
  • Roasted eggplant
  • Cauliflower rice
  • Steamed broccoli

SALADS:

  • Greek salad
  • Cucumber tomato salad
  • Spinach avocado salad
  • Arugula feta salad

BREAD & WRAPS:

  • Keto flatbread
  • Almond flour pita
  • Lettuce wraps
  • Chaffle bread

EXTRAS:

  • Olives
  • Feta cheese cubes
  • Roasted garlic mushrooms
  • Pickled cucumbers

TIPS:

  • Marinate the chicken for four to six hours or for the whole night for the best taste.
  • Properly dry the chicken, then grill to obtain nice char marks.
  • Monitor the chicken with a meat thermometer so it doesn’t get overcooked.
  • Make the sauce beforehand so the flavors will blend properly.
  • Include some chili flakes in the marinade to make the spicy grilled chicken.

STORAGE INFORMATION:

FRIDGE:

  • Put the grilled chicken and sauce in two different boxes. Store the chicken for 3 days, and the sauce for 2 days.

FREEZER:

  • Freeze the grilled chicken in the covered vessel for 2 months, and don’t freeze the sauce as it will split.

FAQs:

Can I use chicken thighs to prepare this dish?

  • We can use chicken thighs to prepare this dish. They are juicy and contains more fat, which is good for keto.

Will I use the store-bought tzatziki?

  • We can easily utilize store-bought tzatziki sauce, but the sauce should be keto-friendly.

Can I bake the chicken?

  • Bake this dish at 400 degrees F for 25 minutes till it is properly cooked instead of grilling the chicken.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Caloric count: 295 kcal

Calcium: 60 g

Net carbs: 3 g

Iron: 1.1 g

Overall carbs: 4 g

Fiber: 1 g

Sodium: 430 g

Protein: 35 g

Fat: 15 g

Potassium: 720 g

Vitamin A: 90 g

Portion size: 1 chicken breast + 2 tbsp. tzatziki