Craving Japanese takeout but trying to stick to a keto diet? Traditional teriyaki chicken is usually off-limits due to its high sugar content. However, with a few clever adjustments, you can enjoy a delicious and satisfying keto-friendly version at home. This article will guide you through making a flavorful keto teriyaki chicken dish that’s quick, easy, and perfect for a low-carb lifestyle.
Why Traditional Teriyaki Chicken Isn't Keto-Friendly
The primary reason traditional teriyaki chicken doesn't fit into a ketogenic diet is the teriyaki sauce itself. Traditional teriyaki sauce is often loaded with sugars like honey, brown sugar, or even pineapple juice. These sugars significantly increase the carb count, making it unsuitable for those following a keto or low-carb diet.
The Keto Teriyaki Chicken Solution
The key to enjoying teriyaki chicken on keto is to create a sugar-free teriyaki sauce. This involves replacing the traditional sugars with keto-friendly sweeteners and making other adjustments to reduce the overall carb content.
Ingredients and Substitutions
Here's a breakdown of the key ingredients and potential substitutions for making keto teriyaki chicken:
- Chicken: You can use chicken thighs or chicken breasts. Chicken thighs are often preferred for their juicier and more flavorful nature, which complements the sauce well. However, chicken breasts are a perfectly acceptable alternative.
- Keto Teriyaki Sauce: This is the most critical component. You can use a homemade keto teriyaki sauce or a store-bought version specifically labeled as low-carb. Be sure to read labels carefully to ensure it doesn't contain hidden sugars or high-carb ingredients.
- Soy Sauce: Soy sauce is a key ingredient in teriyaki sauce. However, traditional soy sauce may contain gluten. For a gluten-free option, use tamari soy sauce, which is soy sauce with little to no added gluten. Coconut aminos can also be used as a soy-free alternative. It tastes very similar to soy sauce and is free from gluten and legumes.
- Sweetener: Instead of sugar, use a keto-friendly sweetener like erythritol, stevia, or monk fruit. Ensure the sweetener can be used on a one-to-one ratio with sugar for easy substitution. Brown sugar substitutes also work well.
- Vegetables: Broccoli is a popular choice for keto teriyaki chicken. Other low-carb vegetable options include green beans, zucchini, bell peppers, onions, mushrooms, and green onions.
- Oil: Use an oil with a high smoke point, such as avocado oil or olive oil, for cooking the chicken.
- Thickening Agent: Xanthan gum or arrowroot powder can be used to thicken the sauce. Xanthan gum is particularly effective and requires only a small amount.
Making Keto Teriyaki Chicken: Step-by-Step
Here's a general guide to making keto teriyaki chicken. Specific instructions may vary depending on the recipe you choose.
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- Prepare the Chicken: Cut the chicken into bite-sized pieces (three-fourths of an inch to an inch squared). Season with salt and pepper. Marinating the chicken in some of the keto teriyaki sauce for at least 15 minutes, or even overnight, can enhance the flavor.
- Cook the Chicken: Heat the oil in a large skillet or pan over medium-high heat. Stir-fry the chicken until lightly browned and cooked through, about 5-8 minutes. If cooking in batches, avoid overcrowding the pan to ensure proper browning. The chicken should reach an internal temperature of 160°F.
- Make the Sauce (if homemade): In a separate saucepan, combine the soy sauce (or tamari or coconut aminos), keto-friendly sweetener, garlic, ginger, vinegar, and sesame seed oil (optional). Simmer over medium-low heat until the sauce thickens to your desired consistency. You can add a pinch of xanthan gum or a slurry of arrowroot powder and water to help thicken the sauce further.
- Combine Chicken and Sauce: Once the chicken is cooked, pour the keto teriyaki sauce over it. Let it simmer for another 5 minutes, allowing the chicken to absorb the sauce.
- Add Vegetables: Add your choice of steamed or stir-fried low-carb vegetables, such as broccoli or green beans, to the pan. Toss to coat them in the sauce.
- Serve: Serve the keto teriyaki chicken over cauliflower rice, shirataki noodles (also known as konjac noodles), or hearts of palm rice for a complete and satisfying meal. Garnish with sliced green onions and sesame seeds, if desired.
Recipe Variations and Tips
- Spicy Keto Teriyaki Chicken: Add chili flakes or a dash of cayenne pepper to the sauce for a spicy kick.
- Using Cooked Chicken: To save time, you can use pre-cooked chicken, such as rotisserie chicken. Simply shred the chicken and add it to the pan with the sauce and vegetables.
- Meal Prep: Keto teriyaki chicken is excellent for meal prepping. Store it in an airtight container in the refrigerator for up to a week or freeze it for longer storage.
- Thickening the Sauce: If you prefer a thicker sauce, add a pinch of xanthan gum or a slurry of arrowroot powder and water to the sauce while it's simmering.
- Vegetable Variety: Feel free to experiment with different low-carb vegetables to find your favorite combination.
- Garnishes: Scallions and sesame seeds are great garnishes that add flavor and visual appeal.
Serving Suggestions
- Cauliflower Rice: A classic keto-friendly substitute for rice. Steam or stir-fry cauliflower rice for a neutral base that soaks up the teriyaki sauce.
- Shirataki Noodles: Also known as konjac noodles, these low-carb noodles are a great alternative to traditional noodles. Rinse them well before using.
- Hearts of Palm Rice/Noodles: Another low-carb alternative to rice and noodles.
Storing and Reheating
- Refrigerator: Store leftover keto teriyaki chicken in an airtight container in the refrigerator for up to 3 days.
- Freezer: You can freeze this dish for up to 3 months.
- Reheating: Reheat in the microwave or in a skillet over medium heat until heated through. If reheating in the microwave, cover it with a paper towel to prevent splattering.
Nutritional Information
The nutritional information for keto teriyaki chicken will vary depending on the specific ingredients and quantities used. However, a typical serving of keto teriyaki chicken with cauliflower rice will be significantly lower in carbs than traditional teriyaki chicken. A sample serving might contain around 7-8 grams of net carbs, a good amount of protein, and healthy fats. Always calculate the nutritional information based on your specific ingredients for the most accurate results.
Is Soy Sauce Keto-Friendly?
Yes, soy sauce can be part of a keto diet in moderation. It is relatively low in carbs. However, it's important to choose a gluten-free option like tamari soy sauce if you are also avoiding gluten. Coconut aminos are a good soy-free alternative.
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