Teriyaki Sauce On Keto: Good Or Bad?

Teriyaki sauce is a popular choice for adding flavour to meat and vegetable dishes. However, for those on a keto diet, the high sugar content of traditional teriyaki sauce means it is usually off the menu. Luckily, there are now a number of keto-friendly teriyaki sauce options available.

Teriyaki chicken is considered 'Dirty Keto'

Dirty Keto refers to low-carb foods with unhealthy ingredients. While you may still reach ketosis and lose weight, it might also lead to health problems in the long run.

It is recommended to eat nutritious low-carb foods to achieve healthy weight loss on keto. Broccoli, olives, and mackerel are great examples.

If you want to enjoy teriyaki chicken on keto, you can make your own homemade teriyaki sauce using keto-friendly ingredients. This way, you can control the amount of sugar and other unhealthy additives in your food.

There are also store-bought keto-friendly teriyaki sauces available. However, it is always a good idea to check the nutrition label and ingredient list to ensure it aligns with your keto diet.

By making your own keto teriyaki sauce or choosing a suitable store-bought option, you can enjoy the delicious flavours of teriyaki chicken while staying within the guidelines of your keto diet.

Store-bought teriyaki sauce is loaded with sugar

Teriyaki sauce is a beloved condiment, but unfortunately, store-bought teriyaki sauce is loaded with sugar and thickeners like corn starch. This makes it unsuitable for those following a keto diet, as sugar is a high-glycemic sweetener that can raise your blood sugar levels and prevent you from reaching ketosis.

However, this doesn't mean you have to give up teriyaki sauce entirely. You can still enjoy teriyaki sauce while adhering to a keto diet by making your own at home. By using alternative ingredients, such as sugar substitutes and xanthan gum as a thickening agent, you can create a delicious and keto-friendly version of this sauce.

The good news is that making keto teriyaki sauce is simple and only requires a few easily accessible ingredients. All you need is a good sugar substitute, such as erythritol, monk fruit, or stevia, and a thickening agent like xanthan gum. With these substitutions, you can create a tasty sauce that satisfies your teriyaki cravings while keeping you in ketosis.

In addition to being keto-friendly, making your own teriyaki sauce at home offers several advantages. Firstly, you can control the amount of sugar and other ingredients, ensuring a healthier option. Secondly, you can adjust the recipe to suit your taste preferences, making it sweeter or more savoury as per your liking. Lastly, homemade teriyaki sauce allows you to avoid preservatives and artificial additives commonly found in store-bought sauces.

So, if you're on a keto diet and craving some teriyaki flavour, don't despair. Simply whip up a batch of keto-friendly teriyaki sauce at home, and you'll be able to enjoy your favourite dishes with a delicious and guilt-free sauce.

Keto-friendly teriyaki sauces are available in stores

Teriyaki sauce is usually loaded with sugar, thickeners like corn starch, and other ingredients that are high in carbs, which makes it unsuitable for a keto diet. However, keto-friendly teriyaki sauces are available in stores, and they are ideal for when you are short on time or ingredients to make your own. Here are some options:

• Primal Kitchen No Soy Teriyaki Sauce & Marinade
• G Hughes Sugar-Free Teriyaki Marinade
• Guy Gone Keto Keto Sauce

When buying store-bought keto teriyaki sauces, it is important to always check the nutrition label and ingredient list to ensure that the product aligns with your keto diet goals. Additionally, keep in mind that serving sizes may vary, and using more sauce than the recommended serving size can increase the number of carbs in your meal.

You can make your own homemade keto teriyaki sauce

Teriyaki sauce is usually very thick and sweet, making it unsuitable for keto. However, it is possible to make a keto-friendly version by replacing the sugar with a keto-friendly alternative. Here is a recipe for a homemade keto teriyaki sauce that you can try:

Ingredients:

• Coconut aminos or gluten-free soy sauce
• Apple cider vinegar
• Grated ginger or ginger paste
• Grated garlic or minced garlic
• Keto-friendly sweetener (e.g. monk fruit sweetener, erythritol, or a brown sugar substitute)
• Xanthan gum (optional)
• Sesame oil (optional)
• Sesame seeds (optional)

Instructions:

• Combine all the ingredients, except the sesame oil and sesame seeds, in a small saucepan.
• Stir the mixture, cover the pot, and simmer on medium to medium-low heat for about 3 minutes. Avoid boiling to maintain the perfect flavour balance.
• Gradually whisk in the xanthan gum (if using) into the simmering sauce until it thickens to your desired consistency.
• Turn off the heat and let the sauce cool. Adjust the sweetness if needed.
• Store the sauce in an airtight container in the refrigerator for up to 2-3 weeks.

Tips:

• If you are using the sauce as a marinade, skip the xanthan gum. This will make it easier to coat the meat and allow the sauce to penetrate better for more flavour.
• If you are using coconut aminos instead of soy sauce, remember that it is sweeter and less salty, so you may need to adjust the amounts to taste.
• For a stronger garlic and ginger flavour, use fresh ginger and garlic instead of the powdered or paste forms.

Serving suggestions:

• Use as a marinade or glaze for chicken, beef, steak, salmon, or shrimp.
• Use as a sauce for grilled or pan-fried dishes, such as air fryer teriyaki salmon or chicken.
• Stir into stir-fries with vegetables and noodles.
• Use as a dipping sauce for meats or vegetables.

Keto teriyaki sauce can be used as a marinade, in stir-fries, as a salad dressing, and for dipping

Keto teriyaki sauce is a versatile sauce that can be used in a multitude of ways. Here are some ideas to get you started:

Marinade

Keto teriyaki sauce makes an excellent marinade for meats such as chicken, beef, and pork. Simply brush the sauce onto your chosen protein and let it soak up all the delicious flavours. You can also use it as a glaze for grilled or pan-fried dishes like salmon, chicken, or Japanese grilled meatballs.

Stir-fries

This sauce is a perfect addition to stir-fries. Toss it with low-carb vegetables, shrimp, beef, or chicken for a tasty and healthy meal. It's an easy way to add a punch of flavour to your favourite stir-fry recipe.

Salad dressing

Keto teriyaki sauce can also double as a salad dressing. Drizzle it over a bed of greens or try it with a cauliflower rice salad for an Asian-inspired twist. Its sticky, sweet, and savoury flavours will elevate any salad.

Dipping sauce

Use keto teriyaki sauce as a dipping sauce for meats, vegetables, or dumplings. It's the perfect way to enjoy all the flavours of teriyaki sauce without the carbs. Serve it as an appetiser with potstickers or use it as a sauce for chicken wings.

With its sticky-sweet flavour and low-carb profile, keto teriyaki sauce is a delicious and versatile addition to your keto diet.

Frequently asked questions