Thursday, July 22, 2010

Savory Low-Carb Marinade Recipe for Grilled Chicken, Pork, or Beef (Sugar-Free, Gluten-Free)

No matter what you're cooking on the grill, this Savory Low-Carb Marinade Recipe for Grilled Chicken, Pork, or Beef will make it taste better!

Savory Marinated Grilled ChickenThis Savory Low-Carb Marinade was one of the earliest recipes I posted on my blog, and it's equally good on chicken, pork, or beef, keeping the meat moist and flavorful on the grill. It's a marinade I've used often, so I don't know why it's taken me five years to come up with photos! The recipe makes quite a bit of marinade, but this will keep in the fridge for at least a week, so I recommend making the whole amount and trying it on two different types of meat.

I use one tablespoon of Worcestershire sauce when I'm making this for chicken, but if you try it for pork of beef, I'd increase the amount (and be sure to use a brand of Worcestershire Sauce that's gluten-free if you need this to be gluten-free.) If you're a South Beach dieter, please don't worry about using full-fat mayo; the mayo helps keep the meat moist, and you're only eating the small amount of mayo from the marinade that clings to the chicken, pork, or beef when you put it on the grill.

(Savory Low-Carb Marinade for Chicken, Pork, or Beef was updated and added to Recipe Favorites, July 2010) 

Combine all the ingredients in a glass jar with a tight-fitting lid. (Be sure the jar is large enough so there's some room to shake the ingredients up a bit!)

Shake well, until all ingredients are combined. (Don't worry if there are tiny beads of mayo that don't combine; it won't matter when it's marinating the meat.)

No matter which types of meat I'm using, I like to make shallow score marks on the surface of the meat to help the flavor penetrate. (I save the scraps from chicken or beef to make stock.)

Put the chicken, pork, or beef in a Ziploc bag or a plastic container with a tight-fitting lid. (Use the smallest container that you can to fit all the pieces of meat.) Pour over just enough marinade to cover the meat, then let it marinate in the fridge for 6-8 hours or longer.

Savory Marinade for Chicken, Pork, or Beef
(This makes enough marinade for 6-8 pieces of meat; I've had this recipe so long I don't remember where I found it!)

1/2 cup olive oil
1/4 cup white wine vinegar
3 T full fat mayo (do not use Miracle Whip, it has added sugar)
1-2 T Worcestershire sauce (I used 1 T Worcestershire sauce for chicken but when I used it on pork or beef I increased it to 2 T.)
1 T lemon juice, preferably fresh squeezed
1 tsp. Veg-Sal or salt
1 tsp. fresh ground black pepper
1 T Poultry Seasoning
1 T garlic puree or garlic powder
1 T sweet paprika, preferably Hungarian paprika (It comes in a tin instead of a jar)
1/2 T onion powder
1 tsp. thyme (optional)

Put all ingredients in jar with tight-fitting lid and shake well until all ingredients are combined. (Don't worry if there are some beads of mayo that don't combine; they will dissolve when you're marinating the meat.)

No matter which types of meat I'm using, I like to make shallow score marks on the surface of the meat to help the flavor penetrate. Put the chicken, pork, or beef in a Ziploc bag or a plastic container with a tight-fitting lid. Pour over just enough marinade to cover the meat, then let it marinate in the fridge for 6-8 hours or longer.

To cook, preheat gas or charcoal grill to medium heat. (You can hold your hand there for only about 3 seconds at that heat.) Grill meat 10-20 minutes until chicken or pork feels firm and is lightly browned (or until desired doneness for beef), turning a few times to get grill marks.

Extra marinade will keep in the fridge for at least a week (or maybe longer, but I've never managed to keep it around for more than a week.)

South Beach Suggestions:
Chicken, pork, or beef marinated in this would be perfect for any phase of The South Beach Diet. For phase one, serve with Slow Roasted Asparagus or Roasted Broccoli with Garlic. For phase two or three you could add a side dish like Lake Powell Spicy Rice.

More Marinated Meat for the Grill:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)

Marinated Flank Steak from Kalyn's Kitchen

Parsley Cilantro Marinade and Dipping Sauce from Andrea Meyers

Grilled Chicken with Balsamic Vinegar from Kalyn's Kitchen

Miso-Marinated Pork from Just Bento

Grilled Pork Kabobs with Spicy Peanut Butter, Sesame, and Soy Sauce Marinade from Kalyn's Kitchen

Tandoori Grilled Chicken with Spiced Yogurt Marinade from Cookin' Canuck

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)counter customizable free hit
Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. I love the marinade recipes. Thanks.

  2. I like the recipe but can not use the mayo because I have an allergy to it so I use Miracle Whip and it is good also.

  3. Thanks so much for the recipes and your comment on our blog. We appreciate the chance to try new things!

  4. This marinade is great! I used it on pork chops and bbq'd them and they were delicious. Thank you!

  5. i just finished eating the chicken that i had in this marinade overnight and i needed to get on here right away to say thanks! i doubt if i will ever use another marinade ever again...i just think its fantastic!

  6. Jen thanks. Glad you liked it!

    I need to marinate something in this so I can take photos!

  7. Brilliant. I have never thought to score the meat. Definitely going to do that next time I grill meat.

  8. This is our family's all-time favorite marinade. I have tried others and none compare. So good! Thanks for sharing!

  9. Rookie Cookie, I don't remember how I first got the idea to do it, but I've been scoring my meat when I marinate it for years, and I do think it makes a difference. (Plus I love the way it looks too!)

    Emily, so glad you have enjoyed the recipe!

  10. Flavors marry each other in this marinade... So perfect...

  11. Sounds great Kalyn, marinades are the best. I have to say I've never heard of using mayo in a marinade though!

  12. Amanda, the mayo adds a lot of flavor and keeps the meat moist. I really like it in this.

  13. Look at those cross hatch marks! I really like the sound of this marinade, particularly with the mayo for moistness.

  14. this is a lovely marinade Kalyn. I'm definitely taking it along to our mountain home, where we SO often have Al fresco meals by die fire!

  15. Dara, thanks! I admit I'm a bit of a fanatic about the grill marks!

    Ronelle, how lovely to have a place in the mountains. Nothing better than eating in the outdoors!

  16. Looks like a great go-to recipe, especially for grill season!

  17. Thank you so much! I used this recipe with chicken and my husband and I decided to call this chicken steak as it made the chicken taste just like steak! Yum! Keep sharing!

  18. Michelle, thanks!

    Arica, so glad to hear you liked it.

  19. Delicious!! Made this tonight with chicken to bring to a Barn Dance and picnic. My 2 & 3 yo daughters enjoyed mixing up all the marinade ingredients (and in fact were licking it off their fingers at one point!)

  20. Eileen so glad it was a hit!

  21. this sounds like a great marinade!

  22. You can always substitute fat free or low fat plain yogurt for the mayonaise... I use it solo (no olive oil) as a base for all of my marinades - keeps the meat very moist, and actually acts as a tenerizer for meats like pork or beef, though I suggest marinating overnight to get a good tenderizing. Happy Marinating/Tenderizing!

  23. A stunning & very flavourful marinade this surely is!!

    MMMMMMMMMM,..I will try this tonight!

  24. This looks fantastic! Thanks for sharing. I'm new to your blog and just looking in to SB as an option for make it look very easy and it's great to see a real person with real results. Keep it up, honey!

  25. Can this marinade be frozen? I buy bulk meat and add marinade in the bag so that way as it is unthawing it marinades - just want to make sure that it wouldn't turn out funky. Thanks.


  26. Bobbie, I don't really know about freezing it. Not sure if the mayo will separate. I haven't tried freezing it. (Love to hear how it works if you try it though.)

  27. Hi Kalyn,

    Great website! I have tried a few of the recipes on the site with great success.

    Have never heard of white wine vinegar before (have only used red wine vinegar). Is it substitutable with red wine vinegar instead?

    Also, what brand of white wine vinegar do you use?

    Thanks a lot.


  28. Hi Jenn,
    Glad you're enjoying the site. As far as flavor I think you could substitute red wine vinegar for the white wine vinegar, but if you're using it on chicken or pork it will add a reddish color. Probably not too bad though. I think regular white vinegar would be okay too, maybe use a tiny bit less.

    I don't buy any special brand of white wine vinegar. Right now I have Star brand, just from the grocery store. It's very inexpensive.

  29. this looks awesome! i did a post on grilled pork and used your recipe. i gave you full credit and linked back to this page in a couple of spots. i'm so excited to try it this weekend! here's the link to my entry so you can double-check:

  30. Oh my Lord, we completely enjoyed this recipe! And I kept the leftovers and we ended up brushing it onto shrimp skewers this weekend... AMAZING! If you haven't tried this marinade on shrimp yet, DO IT! This is not just for land animals! It was absolutely some of the tastiest shrimp I've ever made. And my girlfriend said that I need to make a lot more and just keep it in the fridge, lol.

  31. Glad you enjoyed it and I love the idea of using it on shrimp!

  32. So stinkin' good! We've had it on chicken and pork chops and both were delish! This is now our "go to" marinade recipe. Thanks Kalyn!

  33. This looks so insanely good - can't wait to try it!

  34. This is by far the best meat marinade I have ever tried! One of my favorite ones along with the Cuban style marinade. I keep using it over and over again. Thank you for all these delicious recipes!

  35. My pleasure; glad you are enjoying it!

  36. I just tried this marinade today and it was fantastic!! Thank you so much for the wonderful recipes. I found your blog through Ginas reference to your cabbage recipe over on skinnytaste. Can't wait to try some more of the marinades!

  37. Thank you for such an awesome marinade! My fiance is super picky but I made this twice this week. First with chicken and then the next night I used it for beef and veggie kabobs! So yummy- I highly recommend!!

  38. I thought I had white wine vinegar and I didn't so I used 1/8 cup whit wine and 1/8 cup white vinegar and hope it will be good! Can I cook on stove instead of grill?

  39. If you like the flavor of wine, I'm sure that will be good. No reason this couldn't be cooked on the stove, either on a stove-top grill pan with ridges or just in a frying pan.

  40. Stephanie, I would say no, but it's hard for me to be sure because I like mayo so it doesn't have a strong taste to me.

  41. Kalyn, I am interested in making this for dinner tonight but I am having a hard time with what sides would go well with this chicken. Could you help me out? Mashed Potatoes, Rice, Salad, etc... Thank you

    1. Erin it's really hard for me to make suggestions because I don't know what your food preferences and dietary requirements are. But I'd love this with Southwestern Quinoa Salad and just a green salad on the side.

    2. We are not picky and have no allergies so anything goes around this house but the Southwestern Quinoa Salad sounds really good. Thank you for your response!


I'm so happy you're taking the time to comment on Kalyn's Kitchen! I love hearing from people who stop by, especially if you're sharing feedback or asking questions about a recipe I've posted here.

I've recently changed my comment settings so people can comment without signing in, but you will need to check the box to show you're a live person, and comments on older posts won't show up until I publish them. Thanks for understanding!

And if you really like the recipe, Pins, Shares, Tweets, and Yums are always appreciated!

Blogging tips