These Keto Diet Chicken Skewers with Garlic and Parmesan are everything you want in a quick, satisfying low-carb meal — juicy chicken bites marinated in garlic and herbs, grilled or baked until golden, then finished with a savory Parmesan crust. They’re crisp on the outside, tender on the inside, and packed with bold, umami flavor.
Perfect for busy weeknights, meal prep, or keto-friendly entertaining, these skewers are high in protein, low in carbs, and naturally gluten-free. Serve them with zucchini noodles, cauliflower rice, or a simple green salad for a balanced and deeply satisfying keto meal.
No breading, no sugar, no fuss — just bold garlic-Parmesan flavor on every skewer.
Ingredients Overview
Every ingredient in this recipe is chosen to keep carbs low while maximizing flavor and texture.
1. Chicken Breast or Thighs
-
Boneless, skinless chicken breasts are lean and easy to cube.
-
Thighs offer more moisture and richness — perfect for grilling.
-
Cut into 1½-inch pieces for even cooking and skewering.
2. Garlic
-
Fresh garlic, minced or grated, infuses the marinade with deep flavor.
-
Roasted garlic can be used for a sweeter, more mellow profile.
3. Parmesan Cheese
-
Grated or shredded Parmesan adds salty, nutty richness.
-
Choose real Parmesan (Parmigiano-Reggiano) for the best results.
-
Helps form a crisp coating when grilled or baked.
4. Olive Oil or Avocado Oil
-
Coats the chicken and carries the flavors.
-
Helps achieve browning while keeping the meat moist.
5. Lemon Juice
-
Adds brightness and tenderizes the chicken slightly.
-
Use fresh for best flavor.
6. Herbs & Seasoning
-
Italian seasoning, parsley, or oregano pair well with garlic and cheese.
-
Salt and black pepper to taste.
-
Optional: chili flakes or smoked paprika for heat or smokiness.
7. Skewers
-
Use metal skewers or soak wooden ones in water for 30 minutes to prevent burning.
Step-by-Step Instructions
1. Marinate the Chicken
In a large bowl, combine:
-
1½ lbs chicken breast or thighs, cubed
-
3 tbsp olive oil or avocado oil
-
4 cloves garlic, minced
-
2 tbsp lemon juice
-
1 tsp Italian seasoning
-
Salt and pepper to taste
Toss well to coat. Cover and marinate for at least 30 minutes, or up to 4 hours in the fridge.
2. Preheat Grill or Oven
-
For grilling: Preheat grill to medium-high (400°F).
-
For oven: Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment.
3. Assemble the Skewers
Thread marinated chicken pieces onto skewers, leaving a little space between each piece for even cooking.
Sprinkle each skewer with:
-
½ cup finely grated Parmesan cheese
-
Optional: pinch of chili flakes or extra herbs
Press cheese lightly onto the chicken to help it adhere.
4. Cook the Skewers
Grill:
-
Place skewers on grill and cook for 10–12 minutes, turning once or twice, until chicken is golden and reaches an internal temperature of 165°F.
Oven:
-
Bake for 18–20 minutes, turning halfway, until fully cooked.
-
Optional: Broil for 1–2 minutes at the end for crispier edges.
5. Garnish and Serve
Sprinkle with extra Parmesan, chopped fresh parsley, or a squeeze of lemon. Serve hot with your favorite keto sides.
Tips, Variations & Substitutions
Cooking Tips
-
Even pieces: Cut chicken uniformly for consistent cooking.
-
Don’t overcook: Chicken dries out easily; use a thermometer to check for doneness.
-
Double the marinade: Reserve half (untouched by raw chicken) to brush on during grilling.
Flavor Variations
-
Spicy Parmesan: Add crushed red pepper or cayenne to the marinade.
-
Herb-packed: Stir fresh basil or rosemary into the oil before marinating.
-
Lemon Pepper Style: Use lemon zest and cracked pepper in place of herbs.
Substitutions
-
No Parmesan? Use Pecorino Romano or nutritional yeast for a dairy-free option.
-
No grill? Roast or pan-sear instead.
-
Want more fat? Add a drizzle of garlic butter or keto aioli at the end.
Serving Ideas & Occasions
These garlic Parmesan skewers are great for:
-
Keto meal prep: Make ahead and reheat for easy lunches.
-
Grilling season: Perfect for cookouts or BBQs.
-
Family dinners: Crowd-pleasing flavor with clean ingredients.
Pair with:
-
Cauliflower mash or rice
-
Zucchini noodles or spaghetti squash
-
Grilled asparagus, mushrooms, or roasted broccoli
-
Keto tzatziki or ranch dressing for dipping
Make it a platter with olives, avocado, and lemon wedges for a Mediterranean touch.
Nutritional & Health Notes
This recipe is:
-
Keto-friendly: Virtually zero carbs
-
High in protein: About 30–35g per serving
-
Rich in healthy fats: From olive oil and Parmesan
-
Gluten-free and sugar-free
Parmesan offers calcium and umami, while the chicken supplies lean muscle-building protein. Using olive oil boosts heart-healthy fats and flavor.
A great recipe for ketogenic, low-carb, and gluten-free lifestyles.
FAQs
Q1: Can I make these skewers ahead of time?
Yes. Marinate and assemble the skewers up to 1 day in advance. Store covered in the fridge and grill or bake when ready.
Q2: Can I use chicken tenders instead of breast or thigh?
Yes. Chicken tenders work great — just reduce cooking time slightly as they’re thinner and cook faster.
Q3: What’s the best way to reheat leftovers?
Reheat gently in a skillet over low heat or in the oven at 325°F until warmed through. Avoid the microwave to maintain texture.
Q4: Can I make this recipe dairy-free?
Yes. Skip the Parmesan and instead sprinkle with nutritional yeast and coarse salt for a similar savory kick.
Q5: Do I have to use skewers?
Not at all. You can roast the marinated chicken pieces on a sheet pan or sauté them in a skillet for a quick version.
Q6: How do I keep the Parmesan from falling off?
Pat it lightly onto the marinated chicken so it sticks to the surface oil. It will crisp and cling better during cooking.
Q7: Can I freeze the cooked skewers?
Yes. Cool completely, then freeze in a sealed container for up to 2 months. Thaw overnight and reheat gently.