Unlock incredible flavor for your grilled chicken with this easy and Tangy Low-Carb Mustard Chicken Marinade! A vibrant blend of spicy brown mustard, zesty lemon, sharp vinegar, garlic, and a balanced touch of low-carb sweetness tenderizes the chicken beautifully. This keto-friendly marinade takes just minutes to whisk together and guarantees juicy, flavorful results on the grill every time.
Prep Time: 10 minutes
Marinating Time: 8 hours (or overnight)
Cook Time: 20 minutes (grilling)
Total Time: Approx. 8 hours 30 minutes (including marinating)
Yields: 6 servings
Serving Size: 1 chicken breast half
Ingredients:
6 (approx. 4-6 oz each) Boneless, Skinless Chicken Breast Halves
1/4 cup (60ml) White Vinegar
3 Tablespoons Spicy Brown Mustard (check label for no added sugar)
3 cloves Garlic, minced
Juice of 1.5 Lemons (yielding approx. 4-5 tablespoons)
1/2 cup (packed, approx. 96g) Low-Carb Brown Sugar Substitute (e.g., Swerve Brown, Lakanto Golden)
1.5 teaspoons Salt
6 Tablespoons (90ml) Olive Oil
Freshly Ground Black Pepper, to taste
Instructions:
- Combine Marinade Base: In a medium-sized, non-metallic bowl (glass or ceramic is ideal), add the white vinegar, spicy brown mustard, minced garlic, fresh lemon juice, low-carb brown sugar substitute, and salt. Whisk these ingredients together until the sweetener and salt have substantially dissolved.
- Add Oil and Pepper: Slowly drizzle in the olive oil while whisking continuously to combine (it may not fully emulsify). Stir in freshly ground black pepper according to your preference.
- Marinate the Chicken: Add the boneless, skinless chicken breast halves to the bowl containing the marinade. Turn each piece over several times to ensure they are thoroughly coated with the mixture.
- Refrigerate: Cover the bowl tightly with plastic wrap or transfer the chicken and marinade to a large resealable plastic bag. Refrigerate for a minimum of 8 hours, or ideally overnight, to allow the flavors to fully penetrate the chicken.
- Prepare the Grill: When you are ready to cook, preheat your outdoor grill or indoor grill pan to medium-high heat (about 400°F or 200°C). Clean the grill grates and lightly oil them to prevent the chicken from sticking.
- Grill the Chicken: Remove the chicken breasts from the marinade, letting any excess marinade drip back into the bowl. It is important to discard the used marinade. Place the chicken breasts directly onto the preheated, oiled grill grates.
- Cook Thoroughly: Grill the chicken for approximately 8-12 minutes on the first side, then flip and grill for another 8-12 minutes on the second side. Cooking time will vary depending on the thickness of the chicken breasts. Use an instant-read meat thermometer inserted into the thickest part of the chicken to confirm doneness – it should register 165°F (74°C). Ensure juices run clear when pierced. Avoid overcooking to maintain juiciness.
- Rest and Serve: Once cooked, transfer the grilled chicken breasts to a clean platter or cutting board. Let the chicken rest for 5 minutes before serving whole or slicing. Resting helps keep the chicken juicy.
Estimated Nutrition Information:
Per Serving (1 marinated & grilled chicken breast half)
Note: This calculation includes the chicken and an estimated amount of marinade absorbed. Actual nutrient absorption from marinades can vary.
- Calories: 258 kcal
- Total Fat: 17.5g
- Saturated Fat: 2.8g
- Total Carbohydrates: 18.3g
- Dietary Fiber: 0.3g
- Sugars: ~0.5g (naturally occurring)
- Sugar Alcohols: ~16g (from erythritol-based sweetener, may vary)
- Net Carbohydrates: ~2.0g
- Protein: 26.8g
- Sodium: 805mg (Dependent on salt/mustard used)
Disclaimer: Nutrition information is calculated using standard databases and includes an estimation for marinade absorption. Sugar alcohols listed are typical for erythritol-based brown substitutes and may differ depending on the specific product used; they are generally subtracted for net carb counts in keto/low-carb diets. Actual values can vary based on specific brands, measurements, marinating duration, and absorption.
