This Keto Teriyaki Chicken is a low-carb twist on the classic takeout favorite. The rich, savory-sweet sauce clings to tender chicken pieces, creating a mouthwatering dish that’s packed with flavor. Unlike traditional teriyaki, this version swaps out the sugar and cornstarch for keto-friendly alternatives, making it a guilt-free delight.
Pair this dish with steamed broccoli, cauliflower rice, or a crisp Asian slaw for a well-rounded, nourishing meal. It’s an easy, 25-minute recipe that delivers restaurant-quality flavors in a homemade, health-conscious way. Whether you’re meal-prepping or whipping up a quick dinner, this keto teriyaki chicken is sure to satisfy!
Full Recipe:
Ingredients:
- 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
- 2 tablespoons avocado oil
- 1/4 cup soy sauce (or coconut aminos for soy-free)
- 2 tablespoons apple cider vinegar
- 1 tablespoon sesame oil
- 1 tablespoon erythritol or monk fruit sweetener
- 2 teaspoons minced garlic
- 1 teaspoon grated ginger
- 1/2 teaspoon xanthan gum (for thickening)
- 1/4 cup water
- 1/2 teaspoon red pepper flakes (optional)
- 2 green onions, chopped
- 1 tablespoon sesame seeds
Directions:
- Heat avocado oil in a large skillet over medium-high heat.
- Add the chicken pieces and cook until browned on all sides, about 6-7 minutes.
- In a small bowl, whisk together soy sauce, apple cider vinegar, sesame oil, erythritol, garlic, ginger, and red pepper flakes.
- Pour the sauce over the chicken and stir to coat. Reduce heat to medium-low.
- In a separate small bowl, mix xanthan gum with water until dissolved. Stir it into the sauce to thicken.
- Cook for another 3-5 minutes, stirring occasionally, until the sauce thickens and coats the chicken evenly.
- Remove from heat and garnish with chopped green onions and sesame seeds.
- Serve hot, with steamed broccoli or cauliflower rice for a complete keto meal.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Kcal: 320 kcal | Servings: 4 servings
Introduction
Teriyaki chicken is a beloved dish in Japanese cuisine, known for its perfect balance of sweet, savory, and umami flavors. Traditionally, it’s made with a soy sauce-based glaze, sweetened with sugar or honey, and thickened with cornstarch. While undeniably delicious, it’s not exactly keto-friendly due to the high sugar content.
That’s where Keto Teriyaki Chicken comes in! This low-carb version retains the mouthwatering flavors of classic teriyaki chicken while replacing sugar and high-carb ingredients with healthier, keto-approved alternatives. The result? A guilt-free, protein-packed, and flavor-loaded dish that fits seamlessly into a low-carb, ketogenic, or diabetic-friendly diet.
In this article, we’ll explore the origins of teriyaki chicken, why this keto version is the best, the nutritional benefits, and tips for making it extra delicious at home.
The Origins of Teriyaki Chicken
Teriyaki-style cooking originates from Japan, with “teri” meaning glaze or shine, and “yaki” meaning grilled or pan-seared. The traditional method involves grilling meat, fish, or tofu and coating it with a glossy, caramelized sauce made of soy sauce, mirin (sweet rice wine), and sugar.
However, the version of teriyaki chicken that many people know today has been popularized in Hawaiian and American-Japanese cuisine, where additional ingredients like pineapple juice, garlic, ginger, and cornstarch are commonly used to create a thicker and sweeter sauce.
Unfortunately, while classic teriyaki sauce is undeniably delicious, it’s high in sugar and spikes blood sugar levels, making it unsuitable for people following a keto or low-carb lifestyle.
Why This Keto Teriyaki Chicken is the Best Version
1. Sugar-Free but Still Sweet & Savory
The challenge in making keto-friendly teriyaki chicken is finding a replacement for the sugar that gives teriyaki its signature sweetness. Instead of honey, brown sugar, or pineapple juice, this recipe uses erythritol or monk fruit sweetener, which provides the same level of sweetness without affecting blood sugar levels.
2. Thickened Naturally, Without Cornstarch
Most traditional teriyaki sauces use cornstarch as a thickening agent, which is high in carbohydrates. In this low-carb version, we use xanthan gum instead. This keeps the sauce thick and glossy while being completely keto-friendly.
3. High in Healthy Fats & Protein
Since this recipe is made with boneless, skinless chicken thighs, it’s packed with high-quality protein and healthy fats, making it a perfect meal for muscle recovery, weight loss, and sustained energy.
4. Quick & Easy – Ready in 25 Minutes
One of the best parts about this recipe is that it’s incredibly quick to prepare. In just 25 minutes, you can have a flavorful, satisfying dish that’s perfect for weeknight dinners, meal prepping, or a post-workout meal.
Health Benefits of Keto Teriyaki Chicken
1. Helps Maintain a Low-Carb & Keto Diet
Since this teriyaki chicken is completely free from refined sugars and processed carbs, it fits perfectly into a low-carb, high-fat lifestyle. By reducing carb intake, this recipe supports ketosis, where the body burns fat for energy instead of glucose.
2. Blood Sugar-Friendly & Diabetic Approved
Regular teriyaki sauce is high in sugar, which can lead to blood sugar spikes. This keto-friendly version, however, uses sugar substitutes that don’t raise blood sugar, making it a great option for people with diabetes or insulin resistance.
3. Supports Weight Loss & Satiety
Since this dish is high in protein and healthy fats, it keeps you fuller for longer, reducing hunger cravings and preventing overeating. The combination of protein and fat helps regulate appetite hormones, making it great for weight management.
4. Provides Essential Nutrients
- Chicken Thighs: A great source of protein, B vitamins, and essential amino acids.
- Soy Sauce (or Coconut Aminos): Provides umami flavor while being low in calories.
- Garlic & Ginger: Known for their anti-inflammatory and immune-boosting properties.
- Sesame Seeds & Oil: Rich in healthy fats, antioxidants, and minerals like zinc and magnesium.
How to Serve Keto Teriyaki Chicken
This dish is versatile and can be served in multiple ways to keep your meals exciting:
1. Over Cauliflower Rice
Instead of traditional rice, serve this chicken over steamed or fried cauliflower rice for a classic teriyaki bowl with fewer carbs.
2. With Steamed Vegetables
Pair it with steamed broccoli, zucchini, bell peppers, or bok choy for a nutrient-dense, balanced meal.
3. Inside Keto Lettuce Wraps
For a light and refreshing meal, serve the teriyaki chicken inside butter lettuce or romaine leaves for a low-carb wrap.
4. In a Keto Stir-Fry
Mix the chicken with sautéed mushrooms, onions, and green beans for a delicious keto stir-fry.
Pro Tips for the Best Keto Teriyaki Chicken
✅ Use chicken thighs instead of chicken breast – They are juicier, more flavorful, and contain healthy fats that help keep you full.
✅ Let the sauce thicken naturally – Xanthan gum thickens more as it cools, so don’t add too much at once!
✅ For extra caramelization, sear the chicken over high heat before adding the sauce.
✅ Want extra crunch? Sprinkle roasted sesame seeds or crushed peanuts before serving.
Meal Prep & Storage Tips
One of the best things about this recipe is that it’s great for meal prepping!
Make Ahead – Store cooked teriyaki chicken in an airtight container in the fridge for up to 4 days.
Freezing – Freeze the cooked chicken in a sealed bag for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating – Warm in a pan over medium heat for 3-4 minutes, or microwave for 1-2 minutes.
Final Thoughts: A Must-Try Keto Recipe!
If you love Asian flavors but want to stay low-carb, this Keto Teriyaki Chicken is a must-try. It’s sweet, savory, and perfectly thickened, all without the excess sugar and carbs. Whether you’re on keto, low-carb, or just looking for a healthier teriyaki recipe, this dish delivers on flavor, nutrition, and simplicity.
Give this low-carb teriyaki chicken a try and let us know how you liked it! Enjoy a healthy, homemade, and delicious version of this classic favorite.
What’s Next?
Looking for more keto-friendly meals? Try:
Keto Garlic Butter Chicken
Low-Carb Beef Stir-Fry
Easy Keto Orange Chicken
Let us know in the comments if you tried this recipe and what you think!
Conclusion: A Delicious and Guilt-Free Take on Teriyaki Chicken
Keto Teriyaki Chicken is the perfect way to enjoy the bold, savory flavors of traditional teriyaki without the added sugars and carbs. By using healthy, low-carb ingredients, this dish delivers a sweet and sticky teriyaki glaze that coats tender, juicy chicken for a meal that’s both satisfying and nutritious.
Not only is this recipe quick and easy to make, but it also fits into a variety of healthy eating plans, including keto, low-carb, gluten-free, and diabetic-friendly diets. Plus, it’s versatile—serve it over cauliflower rice, in lettuce wraps, or alongside your favorite low-carb veggies for a meal that’s both delicious and filling.
Whether you’re meal prepping for the week or looking for a quick dinner, this Keto Teriyaki Chicken is sure to become a go-to favorite. Try it today, and enjoy a homemade, healthier alternative to takeout that doesn’t compromise on taste!