Zesty Keto Chicken Marinade Recipe

A Tangy Twist from My Dominican Kitchen

Living in the Dominican Republic has taught me the magic of fresh, bright flavors — the kind that turn a simple chicken dinner into something unforgettable. One afternoon, after a bustling trip to the local mercado with my two youngest, I came home with just a few basics: olive oil, garlic, a lemon I’d bartered for, and a handful of herbs from our tiny balcony garden. Out of necessity, I created what is now our family’s favorite keto chicken marinade.

It’s naturally low-carb, perfect for my type 2 diabetes meal plan, and works beautifully whether grilled over smoky charcoal or roasted in the oven on a rainy day. Every time I make it, the scent of lemon and garlic fills the kitchen and draws everyone in.

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Why This Keto Chicken Marinade Works So Well

This marinade blends zesty lemon juice, minced garlic, and aromatic herbs to create bold flavor while keeping chicken incredibly juicy. Because it’s low in carbs, it’s ideal for a keto-friendly dinner that doesn’t compromise on taste.

Perfect for grilling, roasting, or pan-searing, it works with chicken breasts, thighs, or drumsticks. Best of all, it comes together in minutes with pantry staples you probably already have.

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Ingredients You’ll Need

• 1/4 cup olive oil
• 1/4 cup lemon juice
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 4 chicken breasts or thighs

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How to Make the Best Keto Chicken Marinade

Step 1: Prepare the Marinade

In a medium bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, salt, pepper, and red pepper flakes if you want a bit of heat.

Pro Tip: Flip the chicken halfway through marinating so every surface absorbs the flavor evenly.

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Step 2: Marinate the Chicken

Place your chicken pieces in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, making sure each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes — up to 4 hours for maximum flavor.

Personal note: On especially hot Caribbean days, I prep the chicken in the morning before errands. By the time we return, it’s ready to cook — a lifesaver for busy weeknights.

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Step 3: Cook to Juicy Perfection

For the Grill: Preheat to medium heat and oil the grates to prevent sticking. Grill chicken 6–8 minutes per side, or until an instant-read thermometer reads 165°F (75°C).
For the Oven: Preheat to 400°F (200°C) and bake chicken for 25–30 minutes, or until fully cooked.

Flavor tip from here in the DR: Cooking over charcoal adds a subtle smokiness that pairs beautifully with the lemony herbs.

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Step 4: Garnish and Serve

Let chicken rest 5 minutes before slicing to lock in juices. Garnish with fresh herbs and lemon wedges.

Pro Tip: Warm your lemon wedges slightly before serving — they release more juice and aroma.

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Serving Suggestions

• Pair with grilled asparagus, zucchini, or bell peppers for a complete low-carb chicken dinner.
• Add a crisp green salad with a light vinaigrette for freshness.
• Spoon a dollop of Greek yogurt mixed with fresh herbs on top for a creamy contrast.

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Ingredient Substitutions for Flexibility

• Lemon juice → Lime juice for a tropical twist
• Olive oil → Avocado oil for higher heat cooking
• Dried oregano → Fresh oregano (double the amount)
• Chicken breasts/thighs → Drumsticks (adjust cooking time)

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Tip from Grammie Shirley

Pat chicken dry before marinating so the flavors stick better and you get a golden, flavorful crust.

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Common Questions About Keto Chicken Marinade

Q1: Can I marinate the chicken overnight?
Yes, but no longer than 24 hours — the lemon juice can make the meat mushy.

Q2: Can I freeze chicken in this marinade?
Yes, freeze for up to 3 months. Thaw in the fridge before cooking.

Q3: How do I check doneness without cutting into the chicken?
Use an instant-read thermometer — it should be 165°F (75°C) at the thickest point.

Q4: Can I use this marinade on other proteins?
It’s also fantastic on pork chops, turkey cutlets, and shrimp (marinate shrimp only 15 minutes).

Q5: How do I keep grilled chicken from drying out?
Cook over medium heat and avoid pressing with a spatula, which forces juices out.

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Nutrition & Serving Info (Estimated)

Per serving (1 chicken piece):
Calories: 280
Fat: 18g
Protein: 25g
Carbohydrates: 2g
Servings: 4

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Final Thoughts

Cooking in the Dominican Republic has taught me that simple, fresh ingredients can deliver extraordinary results. This zesty keto chicken marinade proves that eating healthy doesn’t mean sacrificing flavor. Whether you’re keeping carbs low or just love bright, citrusy chicken, this recipe is sure to earn a spot in your weekly rotation.