Teriyaki Sauce: Friend Or Foe On A Keto Diet?

Teriyaki sauce is a popular Japanese condiment with a sweet and savoury taste. However, it is often loaded with sugar and high in carbs, making it unsuitable for those on a keto diet. But fear not, keto-friendly alternatives are available! These recipes typically use sugar substitutes and low-carb thickeners to create a delicious and healthy sauce. So, if you're craving that sweet and sticky teriyaki flavour, there are plenty of keto-approved options to choose from.

Teriyaki sauce ingredients and alternatives

Ingredients

Teriyaki sauce is a Japanese sauce that is salty, tangy, sticky, and sweet. It is used as a marinade, basting agent, or dipping sauce. It typically consists of the following ingredients:

• Soy sauce or coconut aminos
• Brown sugar or a sugar substitute
• Garlic
• Ginger
• Honey
• Mirin or sake
• Cornstarch or xanthan gum
• Water
• Apple cider vinegar
• Sesame oil
• Spices

Alternatives

There are a few alternatives to the traditional teriyaki sauce ingredients for those who are looking for a keto-approved, gluten-free, or sugar-free option:

• Coconut Aminos: A good soy-free alternative to soy sauce, as it has a similar umami flavor but less salt.
• Sugar Substitutes: Sugar-free brown sugar substitutes, such as erythritol or monk fruit sweeteners, can be used instead of brown sugar.
• Xanthan Gum: This can be used as a thickener instead of cornstarch, especially if you are on a keto diet.
• Tamari: This is a gluten-free alternative to soy sauce with a lower sodium content.
• Apple Cider Vinegar: This type of vinegar adds a tangy flavor to the sauce and can be substituted for mirin or sake.

How to make keto teriyaki sauce

Ingredients

• Coconut Aminos (or gluten-free soy sauce)
• Apple Cider Vinegar
• Grated Ginger
• Grated/Minced Garlic
• Keto-friendly sweetener (e.g. Lakanto Brown Monk Fruit Sweetener, Erythritol, Allulose, or a brown sugar substitute)
• Xanthan Gum (or Cornstarch)
• Sesame Oil
• Sesame Seeds
• Water

Optional Ingredients

• Onion Powder
• Ground Chia Seeds or Grass-fed Gelatin
• Mirin or Sake

Method

• Combine the coconut aminos (or soy sauce and water), apple cider vinegar, grated ginger, grated/minced garlic, and keto-friendly sweetener in a small saucepan.
• Stir the mixture, cover the pot, and let it 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 into the simmering sauce until it thickens to your liking.
• Turn off the heat, let the sauce cool, then adjust the sweetness if needed.
• Store in an airtight container or jar in the fridge. This keto teriyaki sauce will keep fresh and flavorful for up to 2-3 weeks.

Tips

• For a soy-free option, or to reduce the carb count, use coconut aminos instead of soy sauce.
• If using soy sauce, opt for low-sodium gluten-free soy sauce to reduce the carb intake.
• If you don't have low-sodium soy sauce, replace it with 1/3 cup of regular soy sauce and 1/3 cup of water.
• Fresh ginger and garlic are best, but you can use ground ginger and garlic powder in a pinch.
• If you are using fresh garlic, one tablespoon of fresh garlic is equivalent to 1/2 teaspoon of garlic powder.
• If you want to add a little extra flavour, try adding a teaspoon of toasted sesame oil, or a sprinkle of sesame seeds.
• If you want to use the sauce as a marinade, skip the xanthan gum to keep the sauce thinner, and simply soak your protein in it for 30 minutes before grilling or sautéing.
• If you want to freeze the sauce, it's best to pour it into a freezer-safe bag and lay it out flat. Once frozen, you can move the bag to take up less space in your freezer.

How to store keto teriyaki sauce

Storing keto teriyaki sauce is simple. Once the sauce has cooled to room temperature, pour it into a mason jar or an airtight container. It will stay fresh and flavorful for up to 2-3 weeks in the refrigerator. If you use a sterilized jar, the sauce may last for several months.

Freezing keto teriyaki sauce is also an option. Place the sauce in a freezer-safe bag and lay it flat in the freezer. Once frozen, the bag can be moved to take up less space. To defrost, leave the sauce on the countertop until it thaws or put it in the refrigerator overnight.

It is not recommended to freeze keto teriyaki sauce in a jar as the glass may crack.

Keto teriyaki sauce FAQs

> Traditional teriyaki sauce is not keto-friendly. It typically contains soy sauce, sake (or mirin), corn or potato starch, and sugar. However, you can easily make a keto-approved version by substituting sweeteners and using other low-carb, gluten-free ingredients.

> You can create a similar flavour profile by mixing soy sauce, a sweetener such as honey or maple syrup, and a bit of ginger and garlic for depth.

> Coconut aminos is a popular keto-friendly alternative to soy sauce. It has a comparable umami flavour but with fewer carbohydrates and no gluten, making it ideal for low-carb diets.

> Yes, but it should be consumed in moderation. To reduce carbohydrate intake, choose low-sodium versions, and avoid adding unnecessary sugars to your keto diet.

> A keto-friendly sweetener like erythritol or monk fruit sweetener can be used instead of brown sugar in teriyaki sauce for a similar sweetness without the carbs.

Keto teriyaki sauce serving suggestions

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

As a Marinade

Brush the sauce over baked chicken breast, air fryer pork chops, tofu, or salmon. You can also use it as a marinade for shrimp or other types of meat before grilling or sautéing. The sauce will help to tenderize the meat and add a punch of flavor to your dish.

In Stir-Fries

Add a splash of keto teriyaki sauce to your next stir-fry, whether it's with vegetables, chicken, beef, or shrimp. It will elevate your dish and give it a restaurant-style flavor.

As a Salad Dressing

Drizzle the sauce over a classic green salad to add a punch of flavor. You can also use it as a dressing for keto-friendly salads, such as Hibachi vegetables and Hibachi noodles.

As a Dipping Sauce

Serve the keto teriyaki sauce as a dipping sauce for keto recipes like air fryer wings, Hibachi Chicken, or grilled chicken wings. It will add a tangy and slightly sweet dimension to your meal.

With Rice and Noodle Bowls

Make teriyaki rice or noodle bowls by adding the sauce to cauliflower rice or shirataki noodles. You can also create teriyaki salmon bowls or teriyaki steak bowls for a hearty and flavorful meal.

For Grilled and Pan-Fried Dishes

Use the keto teriyaki sauce as a glaze for grilled or pan-fried dishes. It pairs well with air fryer teriyaki salmon, air fryer teriyaki chicken, Tsukune (Japanese grilled meatballs), and Yakitori (Japanese grilled chicken skewers). The sauce will give your dishes a shiny and glossy finish.

Frequently asked questions