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Home / Recipes / Main Course / Grilled Chicken with Rosemary Citrus Glaze

Grilled Chicken with Rosemary Citrus Glaze

March 7, 2020 by Keto Cooking Christian 2 Comments

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Marinated tender juicy chicken breasts, grilled to perfection then brushed with a delightful rosemary citrus glaze. Delicious with a salad or low carb side!

grilled citrus chicken with fruit in background

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

Grilled chicken is a wonderful protein to enjoy on Keto. Take your low carb grilled chicken to the next level with this gluten free marinade that's loaded with fresh lemon, lime, orange, rosemary and garlic.

closeup of grilled chicken with citrus glaze

What could possibly make this Keto grilled chicken recipe even better? Repurposing the marinade by making it into a glaze to brush over the top! This step adds tremendous flavor and once you try it, I promise you'll do this every single time!

sliced grilled chicken over a salad

This is a great Keto meal prep recipe, because it makes a generous 8 servings, at 6 ounces each. If you prefer a 4 ounce serving, it will give you 12 servings and it freezes beautifully.

What's in Keto Grilled Chicken with Rosemary Citrus Glaze

  • Chicken breasts
  • Lemon juice and zest
  • Orange juice and zest
  • Lime juice and zest
  • Olive oil
  • Fresh rosemary
  • Garlic
  • Salt & pepper

*Exact measurements are listed in the recipe card below.

How To Make Grilled Chicken with Rosemary Citrus Glaze

Whiskall ingredients together in a mixing bowl.

citrus marinade in glass bowl with whisk

Then add the chicken to a food storage bag and pour the marinade over the chicken.

chicken breast with marinade in baggie

Massage the marinade evenly over the chicken until it's well coated. Put the bag in the fridge and allow the chicken to marinate for 4 hours.

chicken breast marinating in baggies sitting in glass bowl

Once marinated, heat up your grill, and pour the marinade into a small saucepan.

marinated chicken breasts on white plate

Bring it to a boil, then lower the heat to medium low and simmer until reduced by at least half. This will kill any bacteria from the raw chicken and will make it safe to consume. As the marinade continues to cook, the glaze condenses and intensifies in flavor.

citrus marinade in sauce pan

DO NOT skip this step, it is vital! Once you have reduced the low carb marinade down, you can either baste the chicken on the grill with it, or simply paint it on with a silicone brush right before serving.

Once your grill is hot, grill on your outdoor grill or indoors using your stovetop grill pan or other indoor grill until the chicken reaches an internal temperature of at least 165F. The chicken below was just marinated and grilled, without the glaze.

grilled chicken on white plate

This Keto chicken was marinated, grilled and brushed with the citrus glaze over the top. It turned out absolutely amazing!

closeup of grilled chicken with citrus glaze

I garnished with some chopped fresh rosemary from my garden.

grilled citrus chicken with fruit in background

Keto Side Dishes to Serve with your Grilled Chicken:

  • Roasted Balsamic Brussels Sprouts with Prosciutto
  • Jalapeño Popper Cauliflower "Mac" and Cheese
  • Bacon Wrapped Green Beans
  • Easy Creamed Spinach
  • Roasted Garlic & Rosemary Mashed Cauliflower
  • Easy Broccoli Salad with Bacon

Tips for Making the Best Grilled Chicken Marinade

The combination of lemon, orange and lime juice should amount to about ¾ cup. These flavors work so well together, but if there are any that you don't have on hand, you can use any combination of two out of the three.

I don't recommend marinating the chicken longer than 4-6 hours max, otherwise the acidity starts to cook the chicken and since we're not making ceviche, we don't want that!

Fresh rosemary is really best for this recipe, but if you can’t get fresh you can use 2 teaspoons of dried instead.

grilled chicken cut over a salad

How to Grill Chicken Breasts

  • Always start off with clean grates on your grill. Because chicken breasts are so lean, they will stick to dirty grates. After you've cleaned the grates brush them with a little oil to help create a nonstick surface.
  • When it comes to chicken breasts, bigger is not always best. Large chicken breasts, over 10-12 ounces, take a long time to cook and can be difficult to cook evenly.
  • If you have large chicken breasts or if the chicken breasts are uneven in thickness, pound down the thicker side to the thickness of the thinner side. Or you can opt to butterfly the breasts, if you prefer. Both will ensure even cooking.
  • Because boneless, skinless chicken breasts are so lean, they should be grilled quickly over high heat to retain as much moisture as possible.
  • Cook chicken breasts for 5-7 minutes on each side. Always use a meat thermometer to check the internal temperature. You want your chicken to cook until it reaches 165F, this usually takes between 10 to 15 minutes.
  • After you take the chicken off the grill, brush glaze over the chicken and cover it. Let them rest for about 10 minutes before cutting. This allows the juice to redistribute throughout the breasts.

Are There Carbs in Chicken Breasts?

Just like most all meat, there are zero carbohydrates in chicken breasts.
They're very high in protein. In fact, 80% of the calories in chicken breasts come from protein, and 20% come from fat.

closeup of grilled chicken with citrus glaze

Is Chicken Breast Keto?

Even though chicken breasts are an excellent source of protein, by themselves, they’re way too lean for Keto. That’s where great Keto friendly marinades, sauces and chicken casseroles come in.

If you love chicken breasts, by adding fat in these ways, you can continue to enjoy the food you love but will also keep your macros balanced.

More Keto and Low Carb Chicken Recipes:

  • Chicken Parmesan
  • Creamy Tuscan Chicken
  • Chicken Francese
  • Creamy Poblano Chicken
  • Spinach Artichoke Chicken Casserole
  • Chicken Marsala
PIN Grilled Chicken with Rosemary Citrus Glaze - Keto

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closeup of citrus glazed grilled chicken with bowl of fruit in background

Grilled Chicken with Rosemary Citrus Glaze - Keto

Marinated tender juicy chicken that’s grilled to perfection and brushed with a flavorful rosemary citrus glaze.
5 from 1 vote
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Prep Time 4 hrs
Cook Time 25 mins
Total Time 4 hrs 25 mins
Author: Julianne
Course: Main Course
Calories: 258
Servings: 8

INGREDIENTS

  • 3 pounds chicken breasts
  • Juice and zest of 1 lemon
  • Juice and zest of 1 orange
  • Juice and zest of 2 limes
  • ¼ cup olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 3 cloves garlic, grated
  • 1 teaspoon salt
  • ½ teaspoon ground pepper

INSTRUCTIONS

  • Mix all ingredients together in a mixing bowl. Add the chicken in a food storage bag, then add the marinade and massage it into the chicken until evenly coated. Then marinate for 4 hours in the refrigerator.
  • Heat up your grill, while you pour the marinade into a small saucepan. Bring it to a boil, then lower the heat to medium low and simmer until reduced by at least half. This will kill any bacteria from the raw chicken and will make it safe to consume.
  • DO NOT skip this step, it is vital! Once you have reduced the marinade down, you can either baste the chicken on the grill with it, or simply paint it on with a silicone brush right before serving.
  • Once your grill is hot, grill on your outdoor grill or indoors using your stovetop grill pan or other indoor grill until the chicken reaches an internal temperature of at least 165F when using a meat thermometer.

RECIPE NOTES

The combination of lemon, orange and lime juice should amount to about ¾ cup, which is reduced by half.  The macros have this reduction factored in.
Serving size is 6 ounces of chicken each.

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Nutrition Facts
Grilled Chicken with Rosemary Citrus Glaze - Keto
Amount Per Serving
Calories 258 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Carbohydrates 2g1%
Sugar 1g1%
Protein 36g72%
* Percent Daily Values are based on a 2000 calorie diet.
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*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve, Erythritol, Allulose, or Monk Fruit. Share on Facebook Share on Twitter

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Filed Under: Chicken, Grilling, Main Course, Posts, Recipes

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2 Comments
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LadyJ1225
March 27, 2020 9:22 am

5 stars
This is amazing! Absolutely wonder flavor and very easy to prepare. I am adding this into my regular rotation for meals. I'm thinking of also just making the marinade and reducing it to use for basting salmon. Thank you for a wonderful, tasty recipe!

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Author
Keto Cooking Christian
March 27, 2020 10:41 am
Reply to  LadyJ1225

I'm glad you liked it and it using it for salmon sounds delicious!!

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Keto Cooking Christian

I'm Julianne, welcome!  Eating healthy doesn't mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me...

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