I have been enjoying working with my friend Chef Jack on the recipes we are developing for Tyner Pond Farm.

I usually begin with a recipe that fits the way I eat. It needs to make good use of our farm’s meat, remain low in carbohydrates, provide plenty of protein and be practical enough to make at home. Most importantly, it needs to be something everyone would enjoy—not just those of us following keto.

Then Jack cooks it with the perspective of a professional chef.

This recipe began with grilled chicken and a simple chopped avocado herb salsa. I liked the original recipe, but after making it for his family, Jack suggested several small changes that noticeably improved the finished dish.

What Jack Changed

Jack expanded the chicken seasoning by adding garlic powder, onion powder and paprika alongside the cumin, salt and black pepper. He also suggested optional cayenne for anyone who wants more heat.

For the avocado salsa, he recommended adding finely chopped jalapeño as another optional source of heat. He finished the chicken with crumbled cotija cheese, which added a salty contrast to the avocado and lime.

None of these changes made the recipe more complicated. They simply gave the chicken more seasoning and brought the whole plate together.

That is what I have enjoyed about working with Jack. I know the kind of recipes we want to create for Tyner Pond Farm, and he knows how to make them better through thoughtful seasoning and preparation.

Starting With Good Chicken

A recipe like this should begin with chicken worth putting at the center of the plate.

Our chickens are raised on pasture at Tyner Pond Farm. Their mobile shelters are moved regularly so they have access to fresh ground, forage and insects. We want recipes that allow that chicken to remain the foundation of the meal.

The seasoning in this recipe supports the chicken rather than covering it. The avocado salsa adds fat, texture and acidity, while the optional jalapeño, cayenne and cotija allow each household to adjust the finished dish.

Low Carb, High Protein and Made for Everyone

We are developing these recipes with keto in mind, but we do not want them to feel like special diet food.

This grilled chicken provides approximately 40 grams of protein and 4 grams of net carbohydrates per serving. It is a substantial low-carbohydrate meal, but there is nothing about it that requires the rest of the family to be following keto.

That is the standard we are working toward: recipes that showcase the quality of Tyner Pond Farm products, remain low in carbohydrates and high in protein, and are meals everyone would be glad to eat.

Grilled Chicken with Avocado Herb Salsa

Print Recipe

Serves: 6
Preparation time: 18 minutes
Cooking time: 15 minutes
Protein: Approximately 40 grams per serving
Net carbohydrates: Approximately 4 grams per serving

Ingredients

For the chicken

• 2 pounds Tyner Pond Farm boneless chicken breasts or thighs

• 2 tablespoons extra-virgin olive oil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon paprika

• 1/2 teaspoon ground cumin

• Sea salt and black pepper

• 1/4 teaspoon cayenne, optional

For the avocado herb salsa

• 2 ripe avocados, diced

• 1/2 cup chopped cilantro or parsley

• 2 tablespoons finely chopped red onion

• Juice of 1 lime

• 1 small garlic clove, minced

• 1–2 tablespoons finely chopped jalapeño, optional

• 1/4 cup crumbled cotija cheese, optional but recommended

• A pinch of sea salt

Method

1. Combine the garlic powder, onion powder, paprika, cumin, salt, black pepper and cayenne, if using.

2. Coat the chicken with olive oil and season it evenly on both sides.

3. Heat the grill to medium-high. Grill the chicken, turning once, until its internal temperature reaches 165°F. Cooking time will depend on the cut and thickness.

4. Remove the chicken from the grill and allow it to rest for five minutes.

5. While the chicken rests, gently combine the diced avocado, herbs, red onion, lime juice, fresh garlic, jalapeño, if using, and a pinch of salt.

6. Slice the rested chicken and spoon the avocado herb salsa over it.

7. Finish with crumbled cotija, if using. Because cotija is salty, taste the dish before adding more salt.

A Final Note

Make the avocado salsa shortly before eating. Lime juice will slow the browning of the avocado, but it will not stop it completely.

Keep the avocado chopped rather than blending it. This gives the salsa more texture and allows the chicken to remain the center of the meal.

Jack said this is a dish he would make again. That is a useful standard for every recipe we develop together.

Download the printable recipe PDF

FREQUENTLY ASKED QUESTIONS

Is grilled chicken with avocado salsa keto?

Yes. This recipe contains approximately 4 grams of net carbohydrates and 40 grams of protein per serving. The exact nutrition will vary depending on whether you use chicken breasts or thighs and whether you add cotija cheese.

Can I use chicken thighs instead of chicken breasts?

Yes. Boneless chicken breasts or thighs will both work. Cooking time will vary depending on the thickness of the meat, so use a thermometer and cook the chicken to an internal temperature of 165°F.

What is avocado herb salsa?

Avocado herb salsa is a chopped mixture of avocado, cilantro or parsley, red onion, lime juice, garlic and salt. Finely chopped jalapeño can be added for heat. It should remain chopped rather than blended.

How do I keep avocado salsa from turning brown?

Prepare the salsa shortly before serving. Lime juice will slow the browning, but it will not stop it completely. If necessary, cover the salsa tightly and refrigerate it for a short time before serving.

Can I make this grilled chicken recipe without cilantro?

Yes. Fresh parsley can be used in place of cilantro. The finished salsa will taste different, but both herbs work well with the avocado and lime.

How can I make the chicken spicier?

Add up to 1/4 teaspoon of cayenne to the chicken seasoning. You can also add 1–2 tablespoons of finely chopped jalapeño to the avocado salsa. Either addition can be used by itself.

Is cotija cheese required?

No. Cotija is optional, although Chef Jack recommends it as a finishing garnish. It adds a salty contrast to the avocado and lime. Taste the dish before adding more salt.

How long should chicken rest after grilling?

Allow the chicken to rest for approximately five minutes before slicing. This also gives you time to finish the avocado herb salsa.

What can I serve with grilled chicken and avocado salsa?

The chicken can be served by itself as a complete low-carbohydrate meal. It also works with a simple green salad, grilled vegetables, cauliflower rice or sautéed greens.

Can I prepare the chicken seasoning ahead of time?

Yes. The garlic powder, onion powder, paprika, cumin, salt, black pepper and optional cayenne can be combined ahead of time and kept in a covered container until you are ready to cook.