Reasons You’ll Love this Recipe

• One Pan: This meal can be cooked all in one pot or a large pan. A one-pan meal streamlines the cooking process and minimizes cleanup because your meat and vegetables are all cooked together.
• Balanced nutrition: While quick and convenient, that isn’t the only plus of this dish! It is also a balanced and nutritious meal because it incorporates protein and vegetables ensuring you’re getting a well-rounded dinner.
• Versatility: This can be easily adapted or modified based on the ingredients you have available and can be very convenient for weeknight cooking. This allows you to be flexible with what you cook based on what’s in your fridge and pantry. The zoodles can be subbed for other vegetables such as fresh green beans, mixed vegetables or cabbage.

Ingredients

As always, this is a quick overview of the ingredients needed to make this savory sesame chicken dish! For the complete, printable instructions simply scroll to the recipe card below.

• Chicken: boneless, skinless chicken thighs or breasts will work in this recipe. You will need to cut your preferred chicken into small bite-sized pieces.
• Zucchini: for this recipe, we will be spiralizing the zucchini into noodles. If you don’t have a spiralizer or prefer a shortcut you can purchase precut zucchini at most grocery stores.
• Spices and Herbs: red pepper flakes, salt, pepper, sesame seeds, fresh garlic, and grated ginger.
• Toasted Sesame Oil: this is essential for getting that authentic, rich sesame flavor signature to Asian dishes.
• Soy sauce: tamari or coconut aminos can also be used if you prefer.
• Rice vinegar: this helps to balance the rich oil and salty soy sauce. Rice vinegar is milder in flavor than distilled or apple cider vinegar.
• Peanut Butter: I know it may seem a little odd, but peanut butter is used in many Thai dishes, so you probably have peanuts in Asian food. This helps add richness and depth to the sauce.
• Cornstarch: used to thicken the sauce. If you do not want to use cornstarch you can omit this ingredient or you can use xantham gum in its place.

How to Make Asian Chicken

In addition to the ingredients listed above you will need a spiralizer, or pre-spiraled zucchini, as well as a large pan and spatula. I’ve documented every step of this process so you can easily make this dish at home. To make this healthy chicken stir fry follow the instructions below.

Make the Zucchini Noodles

Choose medium-size zucchini and remove the ends. Spiralize zucchini using a zucchini spiralizer on the smallest noodle blade you have. Alternatively, you can buy pre-spiralized zucchini. If using a zucchini spiralizer, follow the package directions well to ensure safety. Place the zucchini noodles on a clean dish towel and allow them to rest while you prepare the rest of the ingredients. This allows some of the moisture to escape before cooking.

Make the Sauce

In a jar or medium bowl, whisk together the peanut butter, 2 tablespoons of sesame oil, soy sauce, sesame seeds, rice vinegar, ginger, red pepper flakes, salt, and pepper.

Marinade and Cook the Chicken

Place the cubed chicken in a medium bowl with 2 tablespoons of the sauce and toss to coat. Let marinate for 15 minutes. Heat a large nonstick skillet over medium heat. Add the remaining sesame oil and the marinated chicken. Cook for about 7-10 minutes, stirring occasionally, until cooked through (reaching at least 160°F on an instant-read thermometer). Mix in the garlic and cook for 2-3 minutes over medium heat until the garlic has cooked through.

Add the Sauce and Zucchini Noodles

Add remaining sauce and simmer for 2 minutes or until slightly thickened. Once the sauce is nice and thick (remember, the zucchini is going to add extra moisture to this dish so you really want the sauce to be reduced) add the spiralized zucchini and toss everything together, cooking for 1 minute on medium heat.

Serve

This meal contains a good source of protein and vegetables so it can be considered a complete and balanced meal. However, if you would like to incorporate a side to stretch your meal a bit further here are some great ideas:

• Easy Cucumber Salad: This simple no-cook salad contains several of the same ingredients for the sauce.
• Air Fryer Brussels Sprouts: the sauce with this recipe is very similar to Yum Yum sauce which goes great with this chicken as well!
• Air Fryer Egg Rolls are a great option for our non-keto friends.

How to Prevent Soggy Zoodles

Zucchini has an extremely high moisture content. A common issue when cooking with zucchini is a To prevent zoodles from being soggy, you can follow these tips:

• Choose the right zucchini: Medium-size firm, fresh zucchini is the best option. Large zucchini have big seeds and will not produce nice zoodles. Also, look for zucchini with smooth skin. Avoid zucchini that feels soft or has blemishes, as they may have higher water content.
• Pat them dry: After spiralizing the zucchini, place the zoodles on a paper towel or clean kitchen towel. Gently pat them dry to remove excess moisture. Do this while you measure out and prepare the other ingredients and you will be shocked at how much moisture you absorb.
• Quick cooking: Cook the zoodles quickly over high heat. This will help them retain their structure and prevent them from releasing too much water. Avoid overcooking, as this can lead to sogginess.
• Don’t overcrowd the pan: If you’re cooking a large batch of zoodles, it’s essential not to overcrowd the pan. Cooking in smaller batches allows for better heat distribution and helps to avoid steaming the zoodles, which can make them soggy.
• Serve immediately: Zoodles are best when served right after cooking. If you let them sit for too long, they may release more moisture and become soggy.

Storage and Reheating

Allow any leftovers to cool completely before storing them in an airtight container. To help prevent additional moisture from being an issue you can add a paper towel to the container to absorb and liquid the zucchini releases, however this step is optional. To reheat add to a skillet over medium heat and warm, stirring occasionally for 3-4 minutes.

I do not recommend freezing this dish. Zucchini noodles do not freeze well due to their high water content. Freezing them can cause them to become mushy and lose their texture.

Recipe FAQ

Other Zucchini Recipes

• Air Fryer Zucchini with Parmesan: a quick and easy side with minimal ingredients and a short cook time!
• Buffalo Chicken Zucchini Boats: a reader favorite recipe!
• Air Fryer Sausage and Veggies: quick, easy and delicious!
• Tuna Zoodle Casserole: the perfect low carb comfort food!

Yield: 4

Asian Chicken Zoodles

Print

Asian Chicken Zoodles feature tender sesame chicken served with zucchini noodles for a healthy, hearty low carb meal!

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

• 3 medium-large zucchinis, spiralized (about 1 1⁄2 pounds; 6-7 cups zucchini noodles)
• 1 pound boneless skinless chicken thighs, fat trimmed and cut into 1” cubes
• 4 garlic cloves, minced
• 1 tablespoon creamy peanut butter
• 2 1/2 tablespoons toasted sesame oil
• 1/4 cup soy sauce or tamari sauce
• 2 tablespoons sesame seeds
• 2 tablespoons rice vinegar
• 1/2 teaspoon freshly grated ginger
• 1/8 teaspoon red pepper flakes
• 1/2 teaspoon Kosher salt
• 1/2 teaspoon ground black pepper
• **2 teaspoons cornstarch combined with 1 tablespoon COLD water: optional, if needed to thicken the sauce**

Instructions

1. Spiralize zucchini using a zucchini spiralizer. Alternatively, you can buy pre-spiralized zucchini. Place the zucchini noodles on a clean dish towel to rest while you prep the remaining ingredients.
2. Make the sauce: In a jar or medium bowl, whisk together the peanut butter, 2 tablespoons of sesame oil, soy sauce, sesame seeds, rice vinegar, ginger, and red pepper flakes.
3. Marinade the chicken: Place chicken in a medium bowl with salt, pepper, and 2 tablespoons of sauce. Let marinate for 15 minutes.
4. Heat a large nonstick skillet over medium heat. Add the remaining 1/2 tablespoon of sesame oil and the marinated chicken. Cook for about 7-10 minutes, stirring occasionally, until cooked through (reaching at least 160°F on an instant-read thermometer). Mix in the garlic and cook for 2-3 minutes over medium heat until the garlic has cooked through.
5. Add remaining sauce and simmer for 2 minutes or until it has reduced by half and thickened.
6. Add spiralized zucchini and toss everything together, cooking for 1 minute on medium heat. Be sure not to overcook the zucchini, cook until just tender.

**OPTIONAL: If you wish to thicken the sauce further combine 2 teaspoons cornstarch with 1 tablespoon COLD water and stir in the last minute of cooking. This is especially handy if the zucchini releases more liquid than desired.

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Nutrition Information:

Yield:

4

Serving Size:

1/4 of recipe
Amount Per Serving: Calories: 287Total Fat: 17gCholesterol: 106mgSodium: 700mgCarbohydrates: 6.8gNet Carbohydrates: 5.8gFiber: 1gSugar: 1.3gProtein: 25g

The post Asian Chicken Zoodles appeared first on The Best Keto Recipes.

Chicken Thighs on the Grill

These easy grilled chicken thighs will be your new favorite dinner! The marinade (made up of simple seasonings, lime juice, sugar-free maple, and olive oil) is inexpensive and comes together quickly. Allow it to marinate while you’re at work or sleeping for super flavorful chicken that stays tender and juicy! Stock up on chicken thighs when they’re on sale, then freeze several batches in the marinade for simple dinners that everyone will love.

This chicken comes out so perfectly tender and juicy. It’s perfect for topping salads and pasta or stuffing in quesadillas and tacos. The marinade is well-balanced and can work with tons of different cuisines and taste preferences. This is a convenient recipe you’ll want to bookmark for meal prep days and busy weeks!

Why you’ll LOVE this recipe:

• EASY – This is a great recipe for beginners because the marinade is easy and chicken thighs are so forgiving on the grill. Even if you’re new to the grill, you’ll still have bragging-worthy, juicy chicken to show off. There’s no butterflying, tenderizing, or other prep work needed.
• HEALTHY – While chicken thighs do have a high amount of fat, fat is a great source of energy! This recipe is low-carb and keto-friendly with a sugar-free sweetener. If you use maple syrup or honey instead, it’s paleo approved. It’s naturally gluten-free and easy to pair with tons of healthy sides.
• MEAL PREP FRIENDLY – You can prep dinner the night before with this marinade, or you could even allow the chicken to freeze in the marinade for long-term meal planning. It’s a great freezer option for new parents, grieving friends, or overwhelmed family members. Once cooked, the chicken can be frozen to reduce waste, too!

Ingredients for Grilled Chicken Thighs

Here’s a quick overview of what you’ll need for this recipe. For exact measurements, keep scrolling down to the printable recipe card.

• Chicken thighs – boneless & skinless. These stay juicy and are more difficult to overcook than chicken breasts. You can easily use this same method with other cuts of meat (including bone-in cuts) although the cooking time may need to be adjusted.
• Marinade made with chopped cilantro, avocado oil, sugar free maple syrup, lime juice and zest, garlic powder, onion powder, salt, and pepper – This can be mixed up to 1 week ahead of time, then it can be left on the chicken up to 24 hours. You can freeze chicken in this marinade up to 3 months without sacrificing taste or texture. Honey can be used instead of sugar free maple syrup if you’re not keto.

You won’t need any special tools, just a bowl or bag for marinating, a grill for cooking, and a pair of tongs for flipping and grabbing the chicken. I cooked this on my Traeger at 450 degrees.

How to Grill Chicken Thighs

This is an easy recipe, perfect for a meal prep day or stocking the freezer! Here’s a step-by-step guide to making the juiciest grilled chicken you’ve ever had.

Marinade chicken

In a shallow bowl or Ziplock bag, mix together your oil, sweetener, lime juice, zest, cilantro, garlic powder, onion powder, salt, and pepper. Once well mixed, add chicken and allow to marinate for at least 8 hours in the fridge. If you’re meal prepping, you can go ahead and put it in the freezer, then you’re defrosting time will be your marinating time.

Grill chicken thighs

Heat your grill to medium-high heat. Remove the chicken from the bag, allowing the excess marinade to drip off. Place it on the grill and cook for 10 minutes, then flip and grill another 5 minutes. Once the chicken is cooked through (to 165 degrees F as measured by a meat thermometer), remove from the grill.

Rest

Allow the chicken to rest on a plate or cutting board for a minimum of 5 minutes before slicing and serving. This is key to super juicy chicken! If you slice it before it’s rested, all that juice will pour right out onto the plate instead of distributing evenly throughout the whole piece of chicken. Your patience will pay off, promise!

What to Serve with Grilled Chicken

We love serving grilled chicken with easy no-cook recipes like Caprese Salad or Cucumber Salad! Of course, it always works great with classic sides like Mashed Potatoes or Roasted Cauliflower, too. For healthy recipes that won’t heat up the kitchen, consider Air Fryer Zucchini Fries or Sweet Potatoes. Follow it all up with Ginger Grilled Oranges and a Kiwi Cucumber Gin Cocktail for the perfect summer meal.

More good grilled side dishes:

• Grilled Zucchini Salad
• Bacon Wrapped Green Beans
• Grilled Portobello Mushrooms
• Bacon Wrapped Cabbage
• Smoked Queso Dip

How long does grilled chicken last in the fridge or freezer?

Cooked chicken should last 3-4 days in the fridge. To keep it from spoiling quickly, remember to never leave it at room temperature for more than 2 hours, store it in the coldest part of your fridge, and keep it in an airtight container. Cooked chicken is best if eaten within 3 months of freezing–The quicker you eat it, the better the flavor and texture will be.

Click here for tips for freezing chicken the right way or here for tips for defrosting chicken quickly.

How to reheat chicken without drying it out

Thighs are the juiciest cut of chicken, so we love being able to reheat them without drying them out. Here are some tips for not drying out the chicken as it warms up:

• Oven – Place chicken in a baking dish and add about 1 teaspoon of water per thigh. Cover with foil or a tight lid, then reheat at 350 degrees. Time needed will depend on the number of thighs you’re reheating at once. If you don’t have a baking dish, you could simply wrap your chicken thighs in foil and reheat that way as well.
• Stove – Add just enough water to a skillet that it barely covers the bottom. Add in chicken thighs (preferably sliced into 1-inch-thick slices to speed up the process). Simmer on low, gently and occasionally stirring/flipping to evenly reheat all pieces.
• Microwave – Only blast at 50% power in 45- or 60-second increments. Using full power will likely overcook some spots while leaving other spots cold. Flip chicken and rotate it 90 degrees between blasts for even reheating. Adding a teaspoon of water per thigh to the plate will help further ensure the chicken is moist.
• Air Fryer – If you crispy edges, this is the best reheating method for you! Preheat air fryer to 350 degrees F for 3 minutes, then add chicken thighs. Make sure they are not touching, then spray with oil. Allow to reheat about 2 minutes, then squeeze with lime juice and check temperature. Continue cooking until warmed through.

If you love this grilled chicken, you’ll love these easy recipes:

• Teriyaki Chicken Thighs – A little sticky with a whole lot of flavor! These juicy bone-in, skin-on chicken thighs are so easy to make in the Instant Pot and work perfectly after a busy day.
• Instant Pot Chicken Breasts – These are the juiciest chicken breasts we’ve ever had! The Instant Pot quickly gets them perfectly tender, and the simple sauce pairs well with everything.
• Crack Chicken Foil Pack – Great with breasts, thighs, or tenderloins. This is a great meal with very little cleanup, perfect for summer! Easy to make ahead of time, too.
• Chicken Bacon Ranch Chaffle Sandwich – The BEST grilled chicken sandwich! Keto chaffles keep this low carb, but you could easily replace it with your favorite bun or sandwich bread.
• Honey Mustard Chicken Sheet Pan – Another great, easy recipe for boneless, skinless chicken thighs! This takes almost no effort at all and is great on a busy weeknight.

FAQs for Grilled Chicken Thighs

Yield: 4 servings

Juicy Grilled Chicken Thighs

Print

These Juicy Grilled Chicken Thighs are the perfect EASY keto dinner! This recipe is healthy, absolutely delicious, and great for meal prep.

Prep Time 5 minutes

Marinating Time 8 hours

Cook Time 15 minutes

Total Time 8 hours 20 minutes

Ingredients

• 1 ½ lbs chicken thighs (boneless, skinless)
• ¼ cup chopped cilantro
• 3 tbsp avocado oil
• 1 tbsp sugar free maple syrup (or honey if not keto)
• 2 limes, juiced and zested
• 2 tsp garlic powder
• 1 tsp onion powder
• ½ tsp salt
• ¼ tsp black pepper

Instructions

1. Mix together the cilantro, oil, sweetener, lime juice, lime zest, garlic powder, onion powder, salt, and black pepper in a shallow bowl or Ziplock bag. Add the chicken and marinade for at least 8 hours.
2. Preheat your grill to medium-high heat. Remove the chicken from the marinade and place it on the grill. Cook chicken for 10 minutes, then flip and grill another 5 minutes or until the chicken is cooked through to 165 degrees.
3. Remove the chicken from the grill and allow to rest for about 5 minutes. Serve! 

Notes

• This chicken makes for really good tacos, wraps, burritos, and salads! It’s also great on its own!
• You can just plop the chicken in the marinade and freeze it in a zip-lock bag for up to 3 months for a nice freezer meal, too!
• This can also be done with chicken breasts! 
• I cooked this chicken at 450 degrees on my Traeger grill.
• Nutrition values calculated using Lakanto Sugar-Free Maple Syrup

Nutrition Information:

Yield:

4
Amount Per Serving: Calories: 122Total Fat: 7.6gCholesterol: 52.5mgSodium: 202.4mgCarbohydrates: 2.4gNet Carbohydrates: 2gFiber: 0.4gSugar: 0.3gProtein: 11.2g

The post Juicy Grilled Chicken Thighs appeared first on The Best Keto Recipes.