Easy Keto Grilled Chicken Thighs with Maple Dijon Marinade

When you think about it, really good keto grilled chicken recipes are hard to find. Most grilling marinades like BBQ or teriyaki are higher in carbs and sugar.

This maple dijon marinated keto grilled chicken recipe is sweet, but sugar-free and low carb. It’s the perfect low carb dinner that the whole family will love and a keto diet menu must try. 

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My original plan of attack with this recipe was to make an easy baked chicken recipe, but as soon as I got the marinade mixed up I instantly thought “this would be so good on the grill” so it turned into an easy grilled chicken recipe instead and boy am I happy with that decision.

But I’ll have you know we were out of propane and I made the hubby drop what he was doing so we could run out and get a full propane tank. The maple dijon marinade is a little sweet, the perfect amount of salty and almost has an Asian flavor to it.

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You can defiantly bake it if you prefer, but if you have the option of grilling it I truly think that’s the best option! My husband threw out the idea of also adding jalapeños to it if you want to add some heat! 

I didn’t name this recipe Easy Keto Grilled Chicken Thighs for nothin’, it’s seriously super easy!

Start with a pack of skinless boneless chicken thighs (about 6 thighs). Side note: You can use whatever cut of chicken you’d like. I use a fork to poke little holes all over each piece of chicken to tenderize the thighs and to really help soak up that marinade.

From here you have two easy options: 

  • Option 1: put the thighs in a gallon size ziplock baggie, mix the marinade up, pour over chicken, seal the baggie, mix it all around, set the bag of chicken aside in the fridge to marinate. You can either do this the night before so you can come home from work and just throw it on the grill or let it marinate for 20-30 mins while you prepare any side dishes. 
  • Option 2: Brush the marinade onto each chicken thigh and continue brushing more marinade onto each piece every couple minutes while it’s grilling.

Either way, I recommend putting the grill on medium heat and grilling for about 7 minutes on each side. 

The main components of the marinade are the Lakanto Maple Flavored Sugar-Free Syrup, dijon, and Liquid Aminos. 

Lakanto Maple Flavored Sugar-Free Syrup tastes, smells, and looks like REAL maple syrup, but is only 1 Net Carb, gluten-free and sweetened with monk fruit which is a naturally occurring sugar alcohol and Keto, Vegan and Paleo friendly! P.S. its great on pancakes and bacon too! Your kids and husband won’t even know it’s “healthy syrup”.

I like to use Bragg Liquid Aminos instead of soy sauce because Bragg Liquid Aminos contains 16 of the 20 amino acids, which are the building blocks of protein. The body uses these amino acids for things like digestion, tissue growth, and repair and I personally think it tastes better than soy sauce. It is still made with soybeans like soy sauce but is Non-GMO, gluten free, preservative free and alcohol-free.

If you try out this recipe be sure to tag me on instagram @themermaidwithmuscles so I can see how it turned out!

Keto Grilled Chicken Thighs with Maple Dijon Marinade

 Makes 6 Servings

Prep time: 5 Minutes

Cook time: 14 Minutes


  • 6 Skinless, boneless chicken thighs
  • 1/4 cup Lakanto Maple Flavored Sugar-Free Syrup (use code "Mermaid" for a discount on all Lakanto Products)
  • 1/4 cup dijon mustard
  • 2 tablespoons Bragg's Liquid Aminos or Soy Sauce (I explained the difference above)
  • 2 cloves of garlic, minced
  • 1 tablespoon of fresh Thyme 


  1. Fire up the grill and preheat to medium heat

  2. Use a fork to poke little holes all over each chicken thigh to tenderize and it helps the chicken soak up the marinade. Place the chicken in a gallon ziplock bag 

  3. In a small bowl, stir together maple flavored sugar-free syrup, dijon mustard, liquid Aminos or soy sauce, thyme, and garlic.

  4. pour marinade into gallon baggie with chicken, seal the baggie, shake and mix it all around until chicken is evenly coated. You can either grill right away or set the bag of chicken aside in the fridge to marinate longer. 

  5. Place chicken on the grill and grill on each side for about 7 mins or until a meat thermometer reads 165F 

Nutritional information is provided and I keep it as accurate as possible.  Keep in mind nutrition facts on all ingredients may vary depending on the different brands you may use. I am not a doctor and advise solely from personal experience. Please consult your doctor before adding any supplements or foods to your current diet.
keto grilled chicken recipes

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