Quick Kentucky Grilled Chicken: A Healthy Recipe You’ll Love

Crafting a mouthwatering Kentucky grilled chicken that delights health-conscious food enthusiasts takes skill and creativity.

Lean protein meets bold southern flavors in this delectable dish.

Spices dance across tender meat, creating a symphony of taste without excess calories.

Quick marinades unlock deep, smoky notes that make every bite memorable.

Nutritional balance meets culinary excitement through smart ingredient choices.

Home cooks can easily master this recipe with minimal preparation time.

You’ll savor each perfectly seasoned morsel while feeling great about your nutritious meal choice.

What Goes In Kentucky Grilled Chicken

• Chicken Thighs: Juicy meat for the main protein of the dish.

• Buttermilk: Tenderizes and adds tangy flavor to the chicken.
• Hot Sauce: Provides a spicy kick to the marinade.
• Garlic: Adds aromatic depth to the chicken.
• Paprika: Contributes warm, smoky flavor.
• Dried Thyme, Dried Oregano: Herbal seasonings for complexity.
• Salt, Black Pepper: Essential seasoning for overall taste.

• All-Purpose Flour: Creates crispy exterior for the chicken.
• Garlic Powder, Onion Powder: Additional savory seasonings for the coating.

• Olive Oil, Cooking Spray: Prevents chicken from sticking to grill.
• Melted Butter: Optional basting ingredient for extra moisture and flavor.

• Fresh Parsley, Green Onions: Optional fresh herbs for added color and flavor.

How To Make Kentucky Grilled Chicken

Step 1: Whip Up the Flavor Bath

Grab a large mixing bowl and blend buttermilk, hot sauce, garlic, paprika, thyme, oregano, salt, and black pepper until smooth.

Submerge chicken thighs completely in this zesty marinade.

Cover and park in the refrigerator for at least 2 hours or let it chill overnight for maximum taste explosion.

Step 2: Craft the Crispy Coating

• All-purpose flour
• Paprika
• Garlic powder
• Onion powder
• Dried thyme
• Dried oregano
• Salt
• Black pepper

Mix these spices thoroughly to create a flavor-packed flour mixture.

Step 3: Fire Up the Grill

Heat your grill to medium-high.

Pull chicken from the fridge and let it rest at room temperature for 15 minutes.

Lightly oil the grill grates to prevent sticking.

Shake excess marinade off chicken thighs and roll them generously in the seasoned flour.

Lay chicken on the grill, skin-side down.

Grill for 5-6 minutes per side until internal temperature hits 165°F.

Crisp golden skin is the goal.

Optional: Brush with olive oil or melted butter during cooking for extra juiciness.

Step 4: Plate and Present

Transfer perfectly grilled chicken to a serving platter.

Pair with mashed potatoes, coleslaw, cornbread, or grilled vegetables.

Sprinkle fresh parsley or green onions on top for a pop of color.

Step 5: Savor the Kentucky Grill Magic

Dig in and enjoy your homemade grilled masterpiece!

Tips For Kentucky Grilled Chicken

• Allow chicken to soak in buttermilk mixture overnight for maximum flavor penetration and tenderness.
• Maintain medium-high heat to achieve crispy exterior without burning the chicken's delicate skin.
• Use a meat thermometer to ensure chicken reaches 165°F for safe consumption and perfect doneness.
• Replace buttermilk with low-fat yogurt or remove chicken skin to make the recipe more heart-healthy.
• Adjust hot sauce quantity to personalize the heat intensity according to individual taste preferences.

Storing Kentucky Grilled Chicken Leftovers

• Store leftover chicken in an airtight container within 2 hours of cooking. Keep refrigerated for up to 3-4 days. Place chicken pieces separately to maintain texture and prevent sogginess.
• Wrap individual chicken pieces tightly in plastic wrap, then place in freezer-safe bags. Freeze for maximum 2-3 months. Label bags with date to track freshness.
• Preheat oven to 350°F. Place chicken on baking sheet, cover with foil to prevent drying. Warm for 10-15 minutes until internal temperature reaches 165°F. Avoid overcooking to maintain juiciness.
• Place chicken on microwave-safe plate. Cover with damp paper towel to retain moisture. Heat on 50% power in 30-second intervals, checking temperature between rounds. Stop heating once chicken is thoroughly warm.

Best Sides For Kentucky Grilled Chicken

• Savor Perfectly Paired Flavors
• Craft Zesty Coleslaw Companion: Whip up a tangy, creamy coleslaw with apple cider vinegar and a touch of honey to complement the chicken's spicy marinade. The cool, crisp cabbage provides a refreshing contrast to the grilled meat's rich flavors.
• Select Bold Bourbon Beverage: Pair with a classic Kentucky bourbon like Woodford Reserve or Maker's Mark. The whiskey's caramel and oak notes beautifully enhance the chicken's smoky grilled character, creating an authentic Kentucky dining experience.
• Elevate with Cornbread Side: Bake a slightly sweet, buttery cornbread with jalapeño bits to match the chicken's spice profile. Its crumbly texture and subtle heat create a harmonious balance with the grilled chicken's robust seasoning.
• Recommend Crisp White Wine: Choose a chilled Sauvignon Blanc or Pinot Grigio. These light, acidic wines cut through the chicken's richness, providing a clean, refreshing counterpoint to the grilled meat's intense flavors.

Different Takes On Kentucky Grilled Chicken

• Gluten-Free Version: Replace all-purpose flour with almond flour or gluten-free breadcrumbs for a celiac-friendly coating that maintains crispy texture.
• Keto-Friendly Adaptation: Swap buttermilk with heavy cream, use coconut flour instead of wheat flour, and reduce hot sauce for a low-carb chicken option that fits ketogenic dietary requirements.
• Spicy Herb Variation: Increase hot sauce quantity, add cayenne pepper to flour mixture, and incorporate fresh chopped rosemary and sage for an intensified flavor profile that elevates the traditional Kentucky grilled chicken recipe.
• Dairy-Free Alternative: Substitute buttermilk with unsweetened coconut milk or almond milk mixed with apple cider vinegar, ensuring lactose-intolerant individuals can enjoy this delicious grilled chicken preparation.

FAQs

• Can I use chicken breasts instead of thighs?

Yes, you can substitute chicken thighs with breasts. Just ensure they are similar in size and thickness to maintain even cooking, and be careful not to overcook as chicken breasts can dry out more quickly.

• Is buttermilk necessary for the marinade?

Buttermilk helps tenderize the chicken and adds flavor, but if you don’t have it, you can use plain yogurt or mix milk with a tablespoon of lemon juice as a substitute. These alternatives will still help keep the chicken moist and tender.

• How can I tell if the chicken is fully cooked?

Use a meat thermometer to check that the internal temperature reaches 165°F (75°C). The chicken should have no pink meat, and the juices should run clear when you cut into the thickest part of the chicken.

• Can I make this recipe in the oven if I don't have a grill?

Absolutely! Preheat your oven to 425°F (218°C) and place the seasoned chicken on a baking sheet. Bake for about 25-30 minutes, flipping halfway through, until the chicken reaches the safe internal temperature.

Why You’ll Crave Kentucky Grilled Chicken

• Grilled instead of deep-fried, this chicken recipe offers a nutritious alternative to traditional fried Kentucky chicken, reducing excess oil and calories while maintaining incredible flavor.
• With straightforward ingredients and easy grilling techniques, home cooks can effortlessly create restaurant-quality chicken without complex cooking skills or specialized equipment.
• The seasoned flour coating and marinade allow endless spice variations, enabling cooks to adjust heat levels, experiment with herbs, and personalize the dish to match individual taste preferences.
• Perfect for backyard barbecues, family gatherings, and casual weekend meals, this Kentucky grilled chicken delivers a delicious, crowd-friendly option that satisfies diverse palates with its crispy exterior and juicy interior.

Kentucky Grilled Chicken (Healthy) Recipe

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4.7 from 31 reviews

• Total Time: 2 hours 12 minutes
• Yield: 4 1x

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Description

Succulent Kentucky Grilled Chicken delivers a bold, smoky flavor that elevates summer barbecue nights. Lean protein and zesty spices create a mouthwatering meal perfect for health-conscious grill masters seeking delicious comfort without guilt.

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Ingredients

Scale 1x2x3x

Proteins:

• 8 bone-in chicken thighs (skin-on)

Marinade Ingredients:

• 1 cup buttermilk
• 2 tablespoons hot sauce (Tabasco)
• 2 cloves garlic (minced)

Dry Seasonings:

• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt (to taste)
• Black pepper (to taste)

Coating Ingredients:

• 1 cup all-purpose flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt (to taste)
• Black pepper (to taste)

Grilling Preparation:

• Olive oil or cooking spray (for greasing the grill)

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Instructions

1. Whisk buttermilk, hot sauce, garlic, paprika, thyme, oregano, salt, and pepper in a large bowl to create a vibrant marinade with complex flavor profiles.
2. Submerge chicken thighs completely in the marinade, ensuring thorough coating. Refrigerate for minimum 2 hours or overnight to allow deep flavor penetration.
3. Prepare seasoned flour mixture by combining flour, paprika, garlic powder, onion powder, thyme, oregano, salt, and pepper in a shallow dish. Blend spices thoroughly for uniform distribution.
4. Remove chicken from refrigerator 15 minutes before grilling to reach room temperature. Preheat grill to medium-high heat around 400°F.
5. Lightly oil grill grates to prevent sticking. Drain chicken from marinade, allowing excess liquid to drip off.
6. Dredge each chicken thigh completely in seasoned flour mixture, pressing gently to ensure comprehensive coverage.
7. Position chicken skin-side down on preheated grill. Cook for 5-6 minutes until golden brown and crispy.
8. Flip chicken and continue grilling for additional 5-6 minutes. Monitor internal temperature, aiming for 165°F using a meat thermometer.
9. Optional: Baste chicken with olive oil or melted butter during grilling for enhanced moisture and richness.
10. Transfer grilled chicken to serving platter. Garnish with fresh parsley or green onions.
11. Accompany with complementary sides like mashed potatoes, coleslaw, cornbread, or grilled vegetables.

Notes

• Marinate chicken overnight for maximum flavor infusion and tenderness, allowing spices to deeply penetrate the meat.
• Use a meat thermometer to ensure chicken reaches exactly 165°F, preventing dryness while guaranteeing food safety.
• Try alternative marinades like yogurt or buttermilk alternatives for lactose-intolerant or dairy-sensitive individuals, maintaining the tenderizing effect.

• Prep Time: 2 hours (or overnight)
• Cook Time: 12 minutes
• Category: Dinner, Lunch
• Method: Grilling
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 350
• Sugar: 2 g
• Sodium: 600 mg
• Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Trans Fat: 0 g
• Carbohydrates: 18 g
• Fiber: 1 g
• Protein: 25 g
• Cholesterol: 100 mg