Teriyaki Sauce And Keto: How Many Carbs?

Teriyaki sauce is a Japanese cooking technique where foods are broiled or grilled with a glaze of soy sauce, mirin, and sugar. This savoury and sweet sauce is typically high in sugar and carbs, making it unsuitable for those on a keto diet. However, there are keto-friendly alternatives to traditional teriyaki sauce that use sugar substitutes and low-carb soy sauce alternatives such as coconut aminos. These keto versions can be used as a marinade, dipping sauce, or glaze for proteins and vegetables, adding flavour to keto meals without compromising the diet.

Teriyaki sauce ingredients and substitutes

Teriyaki sauce is a thick and sticky Japanese sauce with a bold, sweet, and tangy flavour. While store-bought versions are often loaded with sugar and high-carb ingredients, it is easy to make a keto-friendly version at home. Here is a list of ingredients and substitutes for a keto teriyaki sauce:

Soy Sauce

This is a key ingredient in teriyaki sauce, providing a salty flavour. If you are gluten-free, use tamari or liquid aminos instead of soy sauce. Coconut aminos are another option, but they are higher in carbs.

Avocado Oil

This is the oil of choice for cooking and baking. It helps the sauce stick to chicken thighs if used as a marinade. Olive oil or sesame oil can also be used for added flavour.

Brown Sugar Sweetener

This adds the sweetness that is characteristic of teriyaki sauce. A sugar-free brown sugar substitute can be used instead, such as Lakanto Golden or Swerve Brown. Sugar-free maple syrup is another option.

Apple Cider Vinegar

This adds a tangy flavour to the sauce. White vinegar can be used as a substitute.

Garlic

This is added for flavour and can be used in various forms, including fresh, minced, garlic powder, or garlic paste.

Tomato Paste

This enhances the flavour of the teriyaki sauce, but it is not a necessary ingredient. Tomato sauce can be used as a substitute.

Arrowroot Powder

This is used as a thickener for the sauce and is low in carbs. Xanthan gum can be used as a substitute, but it may make the sauce slimy. Cornstarch is another option, often added to teriyaki sauce to thicken it.

Ginger

This adds flavour and can be used in various forms, including grated fresh ginger or ground ginger.

Sesame Seeds

These are optional and are only added for appearance. You can use toasted, black, or white sesame seeds.

How to make keto teriyaki sauce

Ingredients

You will need the following ingredients to make keto teriyaki sauce:

• Tamari or soy sauce
• Coconut Aminos
• Brown sugar substitute (e.g. Golden Lakanto, Swerve Brown, or Sukrin Gold)
• Garlic (fresh or powdered)
• Ginger (fresh or powdered)
• Apple cider vinegar
• Avocado oil (optional)
• Tomato paste (optional)
• Arrowroot powder or Xanthan gum
• Sesame seeds (optional)
• Sesame oil (optional)

Method

• Combine all the ingredients, except the xanthan gum and sesame seeds, in a bowl and whisk until combined. You can also add avocado oil to the mixture if you want to use the sauce as a marinade.
• Pour the sauce into a medium saucepan and heat over medium heat until it starts to bubble and thicken.
• If you want to make a teriyaki glaze, continue to simmer the sauce until it reaches your desired consistency.
• Remove the sauce from the heat and stir in the xanthan gum. Whisk until the gum is fully dissolved and the sauce thickens.
• Optionally, you can stir in sesame seeds for added texture and appearance.
• Allow the sauce to cool and then store it in an airtight container in the refrigerator. The sauce should last for up to 2 weeks.

Tips

• If you are gluten-free, use tamari or coconut aminos instead of soy sauce.
• You can adjust the amount of ginger and garlic according to your taste preferences.
• If you want to use the sauce as a marinade, omit the thickening agent (arrowroot powder or xanthan gum).
• The sauce can also be frozen in a freezer bag or container for up to 2 months.

Teriyaki sauce nutritional information

Teriyaki sauce is a sweet and salty Japanese meat marinade, typically made from soy sauce and mirin, a sweet Japanese wine. It is commonly used as a marinade or glaze for grilled chicken or fish, as well as in stir-fries and Asian-inspired slow-cooked meals.

While teriyaki sauce is low in calories, it is very high in sodium. A one-tablespoon serving (16 grams) contains 14 calories, 2.5 grams of carbohydrates, 0.9 grams of protein, and negligible amounts of fat. It is also high in sodium, with 613 milligrams per tablespoon, providing more than 25% of the daily recommended sodium intake. Most of the calories in teriyaki sauce come from carbohydrates, specifically sugar, with each tablespoon containing 2.2 grams.

When it comes to vitamins and minerals, teriyaki sauce does not offer much nutritional value. However, some of its ingredients, such as soy sauce, have interesting health characteristics. Soy sauce is a significant source of isoflavones, which are phytoestrogens that may provide protection against certain types of cancer. Additionally, the low-calorie content of teriyaki sauce can be beneficial for weight management, and the addition of ginger may support digestive health.

It is worth noting that store-bought teriyaki sauces are often loaded with sugar and high in carbs. As a result, some people prefer to make their own keto-friendly versions using alternative sweeteners and ingredients. These homemade sauces allow for greater control over the nutritional content and can be easily customised to suit individual dietary needs and preferences.

How to store and freeze teriyaki sauce

Teriyaki sauce is a versatile condiment that can be used as a marinade, dipping sauce, or flavour enhancer for various dishes. To ensure its longevity and preserve its flavour, it is essential to store it properly. Here are some detailed instructions on how to store and freeze teriyaki sauce:

Storing Teriyaki Sauce:

• Keep it sealed: Always make sure the lid or cap is tightly closed after each use. This prevents contamination and oxidation, which can affect the quality of the sauce.
• Store it upright: Place the bottle or container in an upright position to prevent leaks and minimise air exposure.
• Keep it cool and dark: The best place to store teriyaki sauce is in a cool, dark place like a pantry or cupboard. Avoid direct sunlight and heat sources, as they can degrade the sauce's quality.
• Transfer to an airtight container: If you have homemade teriyaki sauce or extra sauce after cooking, consider transferring it to an airtight container. This helps maintain its quality and prevents unwanted flavours from seeping in.
• Refrigerate: To extend the shelf life of teriyaki sauce, especially after opening, store it in the refrigerator. Cold temperatures slow down bacterial growth and preserve the sauce.

Freezing Teriyaki Sauce:

• Use a freezer-safe container: When freezing teriyaki sauce, choose a freezer-safe container or bag. Leave some space at the top, as the sauce may expand when frozen.
• Freeze in portions: Consider freezing the sauce in smaller portions to make it easier to thaw and use as needed. You can use ice cube trays, freezer bags, or small containers.
• Thawing instructions: To thaw frozen teriyaki sauce, place the container in a bowl of hot water or run it under hot water until it liquefies. Alternatively, thaw it overnight in the refrigerator for a slower but safe method.

By following these instructions, you can ensure that your teriyaki sauce remains fresh and flavourful for a more extended period. Remember to always check the sauce for any signs of spoilage before use, and discard it if there are any concerns.

What to eat teriyaki sauce with

Teriyaki sauce is a popular Japanese condiment that can be used in a variety of dishes. The word 'teriyaki' refers to cooking methods such as grilling, broiling, or pan-frying, and the sauce is typically made with soy sauce, sweetened with brown sugar and/or pineapple juice. While store-bought teriyaki sauces often contain added sugar and carbs, it is possible to make a keto-friendly version at home. Here are some ideas for what to eat with teriyaki sauce:

Chicken

Teriyaki chicken is a classic dish that can be made in a variety of ways. You can use the sauce as a marinade for grilled or baked chicken, or add it to a stir-fry with vegetables. For a quick and easy option, try a chicken teriyaki rice bowl, or make teriyaki chicken tacos or quesadillas for a fun twist. Chicken meatballs or skewers are also great options for feeding a crowd.

Seafood

Seafood, such as salmon, shrimp, and cod, pairs well with teriyaki sauce. You can use the sauce as a marinade or glaze for grilled or baked fish, or add it to a stir-fry with vegetables and rice. For a simple and healthy option, try teriyaki-glazed salmon or cod with cauliflower rice.

Meat

Beef and pork are also delicious when paired with teriyaki sauce. Try a beef teriyaki bowl with broccoli, or make teriyaki steak rolls or pork donburi for a heartier meal. You can also use the sauce as a marinade for grilled steak or pork chops.

Tofu

For a vegetarian or vegan option, tofu is an excellent choice for teriyaki sauce. You can make a tofu rice bowl, sheet pan tofu with carrots and broccoli, or pan-fried tofu with broccoli. Teriyaki tofu can be enjoyed as an appetizer or a main dish and is a great way to add flavour and texture to this plant-based protein.

Vegetables

Teriyaki sauce can also be used to add flavour to roasted or stir-fried vegetables. Try it with cauliflower rice, broccoli, green beans, asparagus, or eggplant. You can also use the sauce as a dip for air-fried wings or veggies.

Noodles

Stir-fried teriyaki shrimp noodles or beef teriyaki noodles are quick and tasty options for a teriyaki sauce dish. You can also add the sauce to zoodles (zucchini noodles) or kelp noodles for a healthier alternative to traditional wheat noodles.

In conclusion, teriyaki sauce is a versatile condiment that can be used in a variety of dishes. Whether you're cooking chicken, seafood, meat, tofu, or vegetables, teriyaki sauce can add a bold, sweet, and smoky flavour to your meal.

Frequently asked questions