Milly Gaines
Chicken teriyaki is a popular Japanese dish that typically consists of chicken marinated in a sweet and sticky teriyaki sauce. The traditional version of this dish is not suitable for a keto diet as the sauce contains sugar and other ingredients that increase the carb content. However, with a few simple substitutions, it is possible to make a keto-friendly version of this dish. This usually involves making a homemade teriyaki sauce using alternative ingredients such as soy sauce, a brown sugar substitute, ginger, garlic, and xanthan gum as a thickening agent. The chicken is then cooked and coated in this sauce and served with low-carb sides such as cauliflower rice or fried vegetables.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Sugar | Sugar-free or sugar substitutes used |
| Time to cook | 10-30 minutes |
| Ingredients | Chicken, avocado oil, vegetables, homemade keto teriyaki sauce |
| Chicken type | Thighs or breasts |
| Chicken preparation | Pan-seared, stir-fried, or sautéed |
| Sauce preparation | Whisked or mixed with ingredients like soy sauce, ginger, garlic, and xanthan gum |
| Sides | Cauliflower rice, kelp noodles, zucchini noodles, konjac noodles, broccoli, green beans |
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What You'll Learn
- Chicken selection: Use chicken thighs, breasts, tenderloin or legs. Skin on or off
- Sauce ingredients: Soy sauce, avocado oil, brown sugar substitute, ginger, garlic, xanthan gum
- Side dishes: Konjac noodles, cauliflower rice, roasted green beans, broccoli
- Cooking method: Pan-seared, stir-fried, or cooked in an instant pot
- Nutritional info: 2g net carbs,
Chicken selection: Use chicken thighs, breasts, tenderloin or legs. Skin on or off
Chicken selection is an important aspect of making keto teriyaki chicken, and there are a few options to choose from. Chicken thighs, breasts, tenderloin, or legs can be used, depending on your preference. Chicken thighs are a popular choice for this dish, as they are higher in fat and have a more intense flavour. They can be used with the skin on or removed, according to your preference. If you choose to use chicken breasts, it is recommended to use boneless chicken for convenience and texture.
The choice between chicken thighs and breasts is a matter of personal preference, as both options are suitable for keto teriyaki chicken. Chicken thighs may offer a more juicy and flavourful experience, while chicken breasts provide a leaner alternative. It is worth noting that chicken thighs typically have a higher fat content, which can add to the overall flavour and texture of the dish.
Tenderloin is another option that can be used for keto teriyaki chicken. It is a lean cut of meat with a mild flavour, making it a good choice for those who prefer a less intense taste. Chicken legs are also an option, offering a darker meat with a higher fat content, similar to chicken thighs.
When selecting the chicken, it is important to consider the quality and freshness of the meat. It is always best to choose fresh, organic chicken if possible. Reading labels is crucial to ensure there are no added sugars or other ingredients that may increase carb intake. Additionally, preparing the chicken by chopping it into bite-sized pieces before cooking can enhance the overall dining experience.
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Sauce ingredients: Soy sauce, avocado oil, brown sugar substitute, ginger, garlic, xanthan gum
Traditional teriyaki sauce is not keto-friendly as it contains soy, wheat, and sugar, and some brands also include molasses. However, you can make your own keto-friendly teriyaki sauce at home.
- Soy sauce: This is the base of the sauce. You can use tamari or liquid aminos if you are gluten-free or prefer a soy-free option. Coconut aminos can also be used, but they are higher in carbs.
- Avocado oil: Avocado oil has a high smoke point, making it suitable for cooking at high temperatures. You can also use olive oil.
- Brown sugar substitute: This is used to add sweetness to the sauce without adding sugar.
- Ginger: You can use grated or ground ginger to add flavor to the sauce.
- Garlic: Fresh garlic will add a strong flavor to the sauce.
- Xanthan gum: Xanthan gum can be used as a substitute for arrowroot powder, which is a thickener for the sauce. However, xanthan gum can make the sauce slimy, so use it sparingly.
You can also add other ingredients to your keto teriyaki sauce, such as tomato paste, apple cider vinegar, and sesame seeds.
It's important to note that while this sauce is keto-friendly, the overall dish may not be keto-compliant depending on the other ingredients used and their quantities.
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Side dishes: Konjac noodles, cauliflower rice, roasted green beans, broccoli
Konjac noodles are a great substitute for those following a keto diet. They are a good alternative to Asian soup dishes like pho and ramen. However, some people find that they are not as filling as other options and can be a little mushy.
Cauliflower rice is a delicious, low-calorie side dish that is keto-friendly. It can be made with fresh or frozen cauliflower and is a great substitute for white or brown rice. To make it, simply roast the cauliflower rice with olive oil, garlic salt, and pepper in the oven.
Roasted green beans are another excellent keto-friendly side dish. They are quick and easy to prepare and can be made with fresh, trimmed green beans. Simply roast the green beans in the oven and sprinkle with Parmesan cheese.
Broccoli is also a keto-friendly vegetable. To make keto Parmesan roasted broccoli, wash and cut the broccoli into florets. Toss them with avocado oil, butter, lemon pepper, salt, garlic powder, and grated Parmesan. Roast in the oven until golden brown.
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Cooking method: Pan-seared, stir-fried, or cooked in an instant pot
Cooking Chicken Teriyaki for Keto Diet: Pan-Seared, Stir-Fried, or Cooked in an Instant Pot
Pan-Seared Chicken Teriyaki
To cook chicken teriyaki in a skillet or pan, you can use either chicken thighs or chicken breasts. It is recommended to use avocado oil, as it has a high smoke point, which is essential when cooking at high temperatures. You can also add vegetables such as green beans, broccoli, asparagus, onion, mushrooms, zucchini, and bell pepper. First, heat oil in a skillet or pan over medium-high heat. Then, cook the chicken until browned. If you're adding vegetables, put them in after the chicken is browned, and cook for another minute.
Stir-Fried Chicken Teriyaki
To stir-fry chicken teriyaki, you can use chicken strips or cut the chicken into strips yourself. Heat avocado oil in a wok or frying pan over medium-high heat. Add the chicken strips and stir-fry until they are browned. You can also add onions and stir-fry them along with the chicken. If you're using vegetables, stir them in after the chicken and onions are browned.
Instant Pot Chicken Teriyaki
To cook chicken teriyaki in an instant pot, you can use chicken thighs or other cuts of chicken, such as chicken breasts, tenderloin, or legs. You can use skinless, boneless chicken or keep the skin on, depending on your preference. First, combine the ingredients for the teriyaki sauce: soy sauce, avocado oil, a brown sugar substitute, apple cider vinegar, tomato paste, garlic, arrowroot powder, ginger, and sesame seeds (optional). Lightly coat the inner pot of the instant pot with cooking spray. Set the instant pot to the ''Air Fryer' function and cook the chicken at 400 degrees for 5 minutes. Remove the chicken and set it aside. Pour the remaining marinade into the instant pot liner, add chicken broth, and set the instant pot to the 'Sauté' function. Sauté on high until the sauce is bubbly and thickened.
Keto-Friendly Teriyaki Sauce
Traditional teriyaki sauce is not keto-friendly due to its high carb content, so it is recommended to make your own keto-friendly version or purchase a keto-friendly brand. You can make your own keto teriyaki sauce by whisking together various ingredients, such as soy sauce, avocado oil, a brown sugar substitute, apple cider vinegar, tomato paste, garlic, arrowroot powder, ginger, and sesame seeds.
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Nutritional info: 2g net carbs, 10g fat
Traditional teriyaki chicken is not keto-friendly. It contains sugar and other ingredients that increase the carb level. However, with a few tweaks, you can make a keto-friendly version at home.
The key to making a keto-friendly teriyaki sauce is to use a sugar substitute and avoid thickeners like corn starch, which are loaded with carbs. You can make your own keto teriyaki sauce by whisking together ingredients like soy sauce, a brown sugar substitute, garlic, ginger, water, and xanthan gum.
When making the dish, marinate the chicken in the keto teriyaki sauce. Then, heat oil in a skillet over medium heat and add the chicken, sautéing until cooked through. Remove the chicken from the pan and set it aside. Add the teriyaki sauce and water to the pan, heating it over a medium flame. Add vegetables like broccoli, bok choi, or green beans and cook until softened. Finally, add the chicken back to the pan and stir-fry until warmed through.
This keto teriyaki chicken recipe provides 2g net carbs and 10g of fat per serving. It is a delicious and easy low-carb option that can be made in about 25-30 minutes.
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Frequently asked questions
Yes, you can eat chicken teriyaki on keto, but you may have to make some adjustments to the traditional recipe. Traditional teriyaki sauce contains soy, wheat, and sugar, which are not keto-friendly. However, you can make your own keto-friendly teriyaki sauce using alternative ingredients or buy a keto-friendly sauce.
To make keto-friendly teriyaki sauce, you can use a combination of soy sauce or coconut aminos, a brown sugar substitute, avocado oil or olive oil, apple cider vinegar, tomato paste, garlic, arrowroot powder, ginger, and sesame seeds. Simply whisk these ingredients together to create a delicious and keto-compliant sauce.
There are several low-carb side dishes that pair well with keto chicken teriyaki. Some options include cauliflower rice, zucchini noodles, kelp noodles, shirataki noodles, heart of palm noodles, roasted green beans, and stir-fried vegetables like bok choy and broccoli.
There are several websites and YouTube channels dedicated to keto recipes, including Ketofocus, Kicking Carbs, Explorer Momma, and Low Carb with Jennifer. These sources provide detailed instructions and variations on how to make keto chicken teriyaki, so you can explore and find the one that best suits your taste preferences and cooking style.
