Introduction

Keto Garlic Parmesan Chicken Skewers are a delicious and nutritious option for those following a ketogenic lifestyle. This dish features tender pieces of chicken marinated in a rich garlic and Parmesan mixture, grilled to perfection. Ideal for meal prep, family dinners, or outdoor barbecues, these skewers are not only flavorful but also low in carbs, making them a perfect fit for any keto meal plan.

Ingredients

For the Chicken Skewers:

  • 1 pound (450g) boneless, skinless chicken breast, cut into 1-inch cubes
  • 1/4 cup olive oil
  • 1/4 cup grated Parmesan cheese
  • 4 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon lemon juice
  • Wooden or metal skewers

For Garnish:

  • Fresh parsley, chopped (for garnish)
  • Extra lemon wedges (for serving)

Equipment Needed

  • Mixing bowl
  • Whisk or fork
  • Wooden skewers (if using, soak in water for 30 minutes)
  • Grill or grill pan
  • Tongs
  • Serving platter

Preparation Steps

Step 1: Prepare the Marinade

  1. Combine Ingredients: In a mixing bowl, whisk together the olive oil, grated Parmesan cheese, minced garlic, Italian seasoning, paprika, salt, black pepper, and lemon juice. This mixture will serve as both the marinade and a basting sauce during grilling.
  2. Check Consistency: Ensure the marinade is well combined and smooth, with the cheese evenly distributed throughout.

Step 2: Marinate the Chicken

  1. Add Chicken: Place the cubed chicken breast in the bowl with the marinade. Use a spatula or your hands to ensure that each piece of chicken is thoroughly coated in the marinade.
  2. Refrigerate: Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes. For best results, marinate the chicken for 2-4 hours. This allows the flavors to penetrate the meat and enhances tenderness.

Step 3: Prepare the Skewers

  1. Soak Skewers: If using wooden skewers, soak them in water for about 30 minutes to prevent burning on the grill. Metal skewers can be used directly without soaking.
  2. Skewer the Chicken: Once marinated, remove the chicken from the refrigerator. Thread the marinated chicken cubes onto the skewers, leaving a little space between each piece for even cooking. Aim for 4-5 pieces of chicken per skewer.

Step 4: Preheat the Grill

  1. Prepare the Grill: Preheat your grill to medium-high heat (about 375°F to 400°F or 190°C to 200°C). If using a grill pan, heat it over medium-high heat on the stovetop.
  2. Oil the Grill Grates: To prevent sticking, brush the grill grates with a little olive oil using a paper towel or silicone brush.

Step 5: Grill the Skewers

  1. Place Skewers on Grill: Once the grill is hot, place the chicken skewers on the grill. Cook for about 6-8 minutes on one side.
  2. Baste and Flip: After 6-8 minutes, use tongs to carefully flip the skewers. Brush any remaining marinade over the chicken to add extra flavor. Continue to grill for another 6-8 minutes, or until the chicken is cooked through and has nice grill marks.
  3. Check Doneness: Ensure the internal temperature of the chicken reaches 165°F (75°C) for safe consumption. A meat thermometer is recommended for accuracy.

Step 6: Serve

  1. Remove from Grill: Once cooked, remove the skewers from the grill and place them on a serving platter. Let them rest for a couple of minutes to retain juiciness.
  2. Garnish: Sprinkle the skewers with chopped fresh parsley for a pop of color and added freshness. Serve with lemon wedges for a zesty touch.

Nutritional Information (Per Serving, based on 4 servings)

  • Calories: 280
  • Total Fat: 20g
  • Saturated Fat: 5g
  • Sodium: 680mg
  • Total Carbohydrates: 2g
    • Dietary Fiber: 0g
    • Net Carbs: 2g
  • Protein: 25g

SmartPoints

For those following the Weight Watchers program, each serving of Keto Garlic Parmesan Chicken Skewers is approximately 4 SmartPoints, making it a low-carb and filling meal option.

Tips for Success

  • Meal Prep: These skewers are great for meal prep. You can marinate the chicken a day ahead and store it in the refrigerator until you’re ready to grill.
  • Vegetable Additions: Consider adding bell peppers, zucchini, or cherry tomatoes to the skewers for added flavor and nutrition. Just ensure they are cut into similar sizes for even cooking.
  • Flavor Variations: Feel free to experiment with different herbs and spices in the marinade, such as thyme, rosemary, or cayenne pepper for heat.

Storage Instructions

Store any leftover chicken skewers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the grill to warm before serving.

Conclusion

Keto Garlic Parmesan Chicken Skewers are a delightful, easy-to-make dish that is perfect for any occasion. With their robust flavor and low-carb profile, they cater to both keto enthusiasts and anyone looking to enjoy a delicious, healthy meal.

Final Thoughts

Whether served as an appetizer, a main course, or part of a barbecue spread, these skewers are sure to be a hit. Their simplicity and flavor make them a go-to recipe for any meal prep or gathering, providing a delicious way to stay on track with your dietary goals. Enjoy the fantastic taste of garlic and Parmesan in every bite!