Teriyaki Sauce On Keto: Is It A Match?

Teriyaki sauce is a popular Japanese condiment with a sweet, tangy, and sticky flavour. However, it is often loaded with sugar and high in carbs, which is not ideal for those following a keto diet. But fear not, as there are plenty of keto-friendly alternatives that you can make at home! These recipes typically include soy sauce or coconut aminos, a sugar substitute, garlic, ginger, and a thickening agent such as xanthan gum or cornstarch.

Teriyaki sauce ingredients and replacements

Ingredients

Teriyaki sauce is a Japanese condiment that combines salty, sweet, and sour flavours. It is typically used as a marinade, basting agent, or dipping sauce for proteins and vegetables.

A traditional teriyaki sauce recipe includes:

• Soy sauce
• Mirin
• Sugar
• Sake

Westernised versions may also include:

• Honey
• Garlic
• Ginger

To thicken the sauce, cornstarch is often added.

Replacements

For a gluten-free version, coconut aminos can be used as a soy sauce substitute. If you are making a sugar-free version, a brown sugar substitute can be used. Fresh garlic and ginger are also preferable to their dried or ground counterparts, as they bring out more flavour.

If you don't have sake, you can use mirin, dry vermouth, or dry sherry. Rice vinegar adds a tangy zing to the sauce, but if you don't have any, you can substitute it with white wine vinegar or plain white vinegar.

For a soy-free version, fermented fish sauce can be used instead of soy sauce, but be sure to taste before adding salt.

How to make keto teriyaki sauce

Ingredients:

• Soy sauce or tamari sauce
• Coconut aminos
• Brown sugar substitute
• Garlic
• Ginger
• Apple cider vinegar
• Water
• Xanthan gum
• Sesame oil
• Sesame seeds

Method:

Place all the ingredients, except the xanthan gum, in a bowl or saucepan and whisk together. If you are using fresh garlic and ginger, you can fry them in sesame oil first before adding the other ingredients.

For a thicker sauce, add the xanthan gum and stir or whisk it through.

You can use the sauce immediately or store it in an airtight container in the fridge for up to two weeks.

Tips:

• If you want to use the sauce as a marinade, you can add less water and leave out the xanthan gum.
• If you don't have soy sauce, you can use coconut aminos instead.
• You can also freeze the sauce in a freezer bag or container for up to two months.
• If you want to make the sauce spicier, you can add some crushed red pepper flakes or cayenne pepper.

How to use keto teriyaki sauce

As a Sauce

Keto teriyaki sauce can be used as a sauce for proteins like chicken, beef, fish, tofu, and vegetables. It can be drizzled over stir-fries, rice bowls, salads, and noodles. The sauce adds a bold, sweet, and smoky flavour to dishes.

As a Marinade

The keto teriyaki sauce is ideal for marinating proteins like chicken, steak, or fish before grilling. You can also use it as a marinade for vegetables. It is recommended to soak the food in the sauce for at least 30 minutes before cooking.

As a Glaze

Cooking the keto teriyaki sauce longer will result in a thick, shiny glaze. This glaze can be used on proteins and vegetables, especially roasted veggies. The glaze can also be mixed with zucchini noodles, kelp noodles, shirataki noodles, or hearts of palm noodles for a tasty noodle bowl.

As a Dipping Sauce

Keto teriyaki sauce can be served as a dipping sauce for appetisers like keto sushi, chicken wings, or potstickers.

How to store keto teriyaki sauce

To store keto teriyaki sauce, you'll need to keep it in an airtight container in the fridge. It will usually last between 4 to 14 days, but some recipes suggest it can be kept for up to 3 months.

If you want to keep it for longer, you can freeze keto teriyaki sauce. Pour the sauce into a freezer bag and lay it out flat. Once frozen, you can move the bag around to save space in your freezer. It will keep in the freezer for up to 2 months.

To defrost the sauce, you can leave it on the countertop until it thaws, or put it in the refrigerator overnight.

Store-bought keto teriyaki sauce options

Teriyaki sauce is usually not keto-friendly as it contains corn syrup and/or brown sugar. However, there are some keto-friendly store-bought options available. Here are some suggestions:

• Keto Maple Syrup: Perfect for those who want a sweet and sticky sauce to go with their keto meals.
• Avocado Mayo: An excellent choice for those following a keto diet who are looking for a creamy and tangy topping for their low-carb lettuce wraps or sandwiches.
• Keto Worcestershire Sauce: This sauce adds a burst of flavour to your meals without the extra carbs.
• Tzatziki Sauce: Packed with fresh dill and made with sour cream, this sauce is perfect for those who want a zesty and tangy addition to their meals.
• Low-Carb Blue Cheese Vinaigrette: A tangy and creamy dressing that can also be used as a marinade.

Frequently asked questions