Grilled Chicken with Avocado Pesto

Grilled Chicken with Avocado Pesto is a vibrant, creamy, and flavor-packed keto-friendly dish that combines tender, juicy chicken with a rich, low-carb avocado pesto. The pesto is made with healthy fats, fresh herbs, and garlic, making it perfect for a ketogenic diet while adding freshness and complexity to the grilled chicken. This dish is ideal for lunch, dinner, or meal prep and can be served with low-carb sides like zucchini noodles, roasted vegetables, or a leafy salad.

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Ingredients

For the Chicken

• 4 boneless, skinless chicken breasts (or thighs if preferred)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• Optional: pinch of red pepper flakes for heat

For the Avocado Pesto

• 1 ripe avocado, peeled and pitted
• 1 cup fresh basil leaves (packed)
• 1/4 cup fresh parsley (optional, for brightness)
• 1/4 cup grated Parmesan cheese
• 1/4 cup pine nuts or walnuts
• 2 cloves garlic
• 2–3 tablespoons lemon juice
• 1/4–1/3 cup olive oil
• Salt and pepper to taste
• Water as needed for thinning

Optional Garnish

• Extra basil leaves
• Grated Parmesan
• Sliced cherry tomatoes (for color, optional)

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Equipment Needed

• Grill or grill pan
• Food processor or high-speed blender
• Mixing bowl
• Tongs and spatula

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Instructions

Step 1: Prepare the Chicken

1. Pat the chicken breasts dry with a paper towel to remove excess moisture.
2. In a small bowl, combine olive oil, garlic powder, smoked paprika, salt, black pepper, and red pepper flakes.
3. Rub the seasoning mixture evenly over both sides of the chicken breasts.
4. Let the chicken marinate for 15–30 minutes at room temperature, or refrigerate for up to 2 hours for deeper flavor.

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Step 2: Make the Avocado Pesto

1. In a food processor or blender, combine avocado, basil, parsley, Parmesan, pine nuts, garlic, and lemon juice.
2. Pulse until roughly blended.
3. With the processor running, slowly drizzle in olive oil until smooth and creamy.
4. If the pesto is too thick, add 1–2 tablespoons of water at a time to reach the desired consistency.
5. Season with salt and pepper to taste.
6. Set aside at room temperature while grilling the chicken.

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Step 3: Grill the Chicken

Grill Method:

1. Preheat the grill to medium-high heat (around 400°F / 200°C).
2. Lightly oil the grill grates to prevent sticking.
3. Place chicken on the grill and cook for 5–7 minutes per side, or until internal temperature reaches 165°F (74°C).

Stovetop Grill Pan Method:

1. Heat a grill pan over medium-high heat.
2. Add a drizzle of oil if needed.
3. Cook chicken for 5–7 minutes per side, pressing slightly to achieve grill marks.

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Step 4: Rest the Chicken

1. Remove chicken from the grill and let rest for 5 minutes to retain juices.
2. Slice if desired, or serve whole.

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Step 5: Serve

1. Spoon avocado pesto over each chicken breast generously.
2. Garnish with extra Parmesan, fresh basil, or cherry tomatoes if desired.
3. Serve immediately with keto-friendly sides such as roasted zucchini, cauliflower rice, or a crisp green salad.

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Helpful Tips

• Use ripe avocado for a creamy, smooth pesto.
• Toast pine nuts or walnuts lightly for a deeper, nuttier flavor.
• Make the pesto ahead and store in the fridge for up to 1 day—cover with plastic wrap pressed onto the surface to prevent browning.
• For added richness, stir 1 tablespoon of heavy cream or cream cheese into the pesto.

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Storage

• Store leftover grilled chicken and avocado pesto separately in airtight containers in the refrigerator for up to 3 days.
• Pesto can be frozen in small portions, though texture may be slightly softer upon thawing.

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Why This Recipe Is Keto-Friendly

• Chicken provides high-quality protein with zero carbs.
• Avocado and olive oil are healthy fats, supporting ketosis.
• No sugar, grains, or high-carb ingredients.
• Flavor-packed without relying on starchy sauces or breading.