Hawaiian Chicken On A Keto Diet: Yay Or Nay?

Hawaiian chicken is a popular dish, but is it keto-friendly? The answer is yes, with some adjustments. Traditional Hawaiian chicken is grilled chicken marinated in a sweet and tangy sauce, often containing pineapple juice, which is high in sugar and carbohydrates. However, keto-friendly versions of the dish typically substitute pineapple juice with citrus juices or unsweetened pineapple juice, and use sugar substitutes. The chicken is usually boneless and skinless, but bone-in chicken thighs with the skin on can also be used, adding flavour and juiciness. The keto version of the dish typically includes ingredients such as soy sauce, garlic, ginger, and a sugar substitute, creating a delicious and healthy meal.

Hawaiian BBQ sauce ingredients

Hawaiian BBQ sauce is a sweet and sticky sauce with a distinctive red colour. It is traditionally made with pineapple juice, soy sauce, garlic, ginger, and brown sugar. However, there are many variations on the recipe, and some include additional ingredients such as ketchup, rice vinegar, sesame oil, and red pepper flakes.

Ingredients:

• 1/2 cup brown sugar (packed)
• 1/4 cup soy sauce
• 1/2 cup pineapple juice
• 2 tablespoons grated ginger
• 2 cloves garlic, grated or minced
• 1 teaspoon red pepper flakes (optional)

Instructions:

Combine all ingredients in a saucepan and heat over medium-high heat. Bring the mixture to a boil, stirring frequently to dissolve the sugar. Once the sauce has thickened and reduced (about 5-10 minutes), remove from the heat and allow to cool slightly before serving or storing.

The sauce can be used as a marinade or basting sauce for grilled chicken, pork, or beef ribs. It can also be served as a dipping sauce on the side. For a keto-friendly version, you can substitute the brown sugar with a brown sugar replacement and omit the pineapple juice.

Huli Huli chicken cooking methods

Huli Huli chicken is a Hawaiian BBQ chicken dish that is typically grilled. The name "Huli", meaning "turn" in Hawaiian, refers to the frequent turning of the chicken while it cooks. The dish was invented by Honolulu businessman Ernest Morgado in 1955, when he served grilled chicken marinated in his mother's teriyaki-style sauce to a group of farmers. The original recipe is a closely guarded secret, but it is believed to include ginger, garlic, soy sauce, something sweet, and something acidic.

• Grilling: This is the traditional method of cooking Huli Huli chicken. To grill the chicken, start by preheating your grill to medium-high heat, between 350-425 degrees Fahrenheit. Lightly oil the grates or use a non-stick grilling pad. Place the chicken on the grill, skin side up, and cook for 6 minutes. Keep a close eye on the chicken to prevent flare-ups, especially when cooking skin-side down. Turn the chicken every 5-6 minutes to ensure even cooking and prevent burning. Baste the chicken with the reserved marinade after each turn. Continue grilling until the internal temperature reaches at least 165 degrees Fahrenheit. Remove the chicken from the grill and let it rest for 3-5 minutes before serving.
• Oven-Baking: Preheat your oven to 400 degrees Fahrenheit. Prepare the chicken by patting it dry with paper towels and arranging it, skin side up, on a broiler pan. Bake the chicken for 30-45 minutes, turning it every 10 minutes to ensure even cooking. Baste the chicken with the remaining marinade after each turn. The chicken is done when it is browned on both sides and the juices run clear.
• Stove-top: Heat a non-stick or cast-iron pan on high heat. Place the marinated chicken in the pan and cook openly on one side for 5-7 minutes, until a glossy brown glaze forms. Flip the chicken and pour any remaining marinade over the chicken. Cover the pan and reduce the heat to medium-low. Continue cooking for 5 minutes or more, flipping the chicken occasionally, until the chicken is evenly glazed.
• Air Fryer: Set the air fryer to 360 degrees Fahrenheit. Place the chicken in the air fryer basket and cook for 12-15 minutes, turning the chicken halfway through. Alternatively, you can air fry in batches at 350 degrees Fahrenheit for 25 minutes, and then increase the temperature to 400 degrees for the last 10 minutes.

Carbohydrates in Hawaiian chicken

Carbohydrates are one of the three main macronutrients, along with protein and fat. They are essential for providing the body with energy, especially during physical activity. However, the amount of carbohydrates in Hawaiian chicken can vary depending on the specific recipe and ingredients used.

For example, a serving of Hawaiian chicken from Edo Japan contains 0% carbohydrates. In contrast, 5 oz of Hawaiian-style chicken from Naples Kitchen has a macronutrient breakdown of 27% carbohydrates. This amount of carbohydrates is considered moderate and may be suitable for individuals who are not strictly following a low-carbohydrate diet.

On the other hand, some Hawaiian chicken recipes, such as the My Fit Foods Hawaiian Chicken, contain significantly higher amounts of carbohydrates. A serving of this dish contains 45g of total carbohydrates and 44g of net carbs. This high amount of carbohydrates may not align with a strict keto diet, which typically restricts carbohydrate intake to a minimum.

To reduce the carbohydrate content of Hawaiian chicken, some recipes substitute traditional brown sugar with sugar substitutes like golden monk fruit or erythritol. Additionally, pineapple juice, which is commonly used in Hawaiian cuisine, is high in carbohydrates. To make Hawaiian chicken more keto-friendly, some recipes omit pineapple juice or use a small amount of citrus juice instead, as it has a more potent flavour.

When considering the carbohydrate content of Hawaiian chicken, it is important to note that the cooking method and added ingredients can also impact the overall carbohydrate count. For example, grilling or baking the chicken without a breaded coating will result in a lower carbohydrate content compared to frying or breading the chicken.

Hawaiian chicken pizza toppings

Hawaiian chicken pizza is a twist on the classic Hawaiian pizza, which traditionally features ham as its main meat topping. This variation replaces the ham with chicken and sometimes bacon. Here are some topping ideas and tips for making a delicious Hawaiian chicken pizza:

Pizza Dough:

You can make your own pizza dough or use a store-bought option. If you opt for store-bought, you can find fresh pizza dough that you roll out yourself or pre-baked crusts. Trader Joe's is recommended for fresh pizza dough.

Protein:

Chicken is the star protein of this pizza, but you can also add bacon or ham for a salty contrast to the sweet pineapple. If you prefer, prosciutto is another option.

Sauce:

While a traditional Hawaiian pizza might use a tomato-based pizza sauce, a Hawaiian chicken pizza can also work well with BBQ sauce. You can make your own BBQ sauce or purchase one. If you go with a store-bought option, Bulls Eye Original is recommended for its good depth of flavour.

Cheese:

Mozzarella is a classic choice for Hawaiian chicken pizza, but you can also mix it up with gouda, cheddar, fontina, or havarti.

Fruit:

Pineapple is the signature fruit topping on a Hawaiian pizza, adding a burst of sweetness. You can use fresh or canned pineapple, but be sure to drain off any excess liquid and pat the pineapple dry before adding it to the pizza.

Vegetables:

Red onion and cilantro are common vegetable toppings on a Hawaiian chicken pizza. You can slice the red onion thinly and run it under cool water to remove its harsh bite. Chop or tear the cilantro to sprinkle on top of the baked pizza.

Cooking Tips:

For the best results, use a pizza stone to get a nice crispy crust. Preheat your oven to a high temperature, around 475 degrees Fahrenheit. If you don't have a pizza stone, you can use a cast-iron skillet instead. Lightly oil the skillet before adding the dough and toppings, and bake on the bottom third of the rack.

Hawaiian chicken sides

Hawaiian chicken is a fruity, sweet, and tangy dish, so it is best paired with sides that complement these flavours without overwhelming them. Here are some side dish ideas to go with Hawaiian chicken:

Rice

Rice is a great side to soak up the juices from the chicken and sauce. Plain white rice is the preferred grain for serving with the saucy version of Hawaiian chicken. A restaurant twist on rice with Hawaiian chicken is to serve the dish with rice pilaf.

Salad

A tropical fruit salad is a great side for Hawaiian chicken. Combine pineapple and papaya chunks and serve alongside the chicken. For added flavour, skewer pineapple, kiwi, and mango chunks, brush with a honey-lime dressing, and grill until dark grill marks appear on the fruit. You could also serve a watermelon, feta, and mint salad.

Bread

Sweet, rich Hawaiian bread is available in bakeries and many supermarkets. This bread complements the natural sweetness of the Hawaiian chicken. If available, serve Hawaiian dinner rolls instead of slices of bread.

Vegetables

Bright green broccoli adds flavour and colour to Hawaiian chicken. To fully appreciate the natural flavour of the broccoli, steam it without butter added, but use 1 teaspoon of lemon juice in the steaming water for flavour and to keep the broccoli bright in colour. Grilled broccoli, asparagus, or green beans are also wonderful vegetable sides. Toss them in a bit of sesame oil with salt, pepper, and garlic, and grill until they're done to your liking.

Hawaiian-inspired dishes

Hawaiian coleslaw, Hawaiian macaroni salad, Hawaiian baked beans, and Hawaiian fried rice are all great sides to accompany Hawaiian chicken.

Frequently asked questions