Keto Rosemary Mustard Grilled Chicken Recipe
Juicy grilled chicken marinated in rosemary and mustard. Low carb, full of flavor, and easy to make. Great for keto meals, BBQ nights, or weekly meal prep.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course, Dinner
- Method: Grilling
- Cuisine: American, Keto, Low-Carb
Ingredients
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4 boneless, skinless chicken thighs or breasts
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3 tbsp Dijon mustard
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2 tbsp olive oil
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Juice of half a lemon
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2 garlic cloves, minced
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2 tsp fresh rosemary, chopped (or 1 tsp dried)
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1 tsp onion powder
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½ tsp smoked paprika
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Salt and pepper to taste
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Optional: pinch of chili flakes
Instructions
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In a bowl, whisk together mustard, olive oil, lemon juice, garlic, rosemary, onion powder, paprika, and chili flakes if using.
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Season chicken with salt and pepper. Place in a zip-top bag or bowl. Pour marinade over it. Toss to coat.
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Let the chicken marinate in the fridge for 30 minutes to 24 hours.
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Heat grill to medium-high. Oil the grates.
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Grill chicken 5–7 minutes per side, or until cooked through (165°F internal temp).
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Let rest 5 minutes before serving.
Notes
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Works with both chicken thighs and breasts
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Can be cooked on a grill pan or baked at 400°F for 20–25 minutes
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Store leftovers in the fridge for up to 4 days
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Makes a great base for salads, wraps, or bowls
Nutrition
- Serving Size: 1 serving
- Calories: 280 Sugar: 0g Sodium: 380mg Fat: 18g Saturated Fat: 3g Unsaturated Fat: 14g Trans Fat: 0g Carbohydrates: 1g Fiber: 0g Protein: 28g Cholesterol: 85mg