What Is Teriyaki Sauce
Teriyaki sauce is a sweet and salty sauce used on protein and vegetables in Asian dishes. In Japan, teriyaki is originally a cooking style in which meats marinate in the sauce made with soy sauce, mirin or sake, sugar, and ginger and cook over hot coals. Today, most American teriyaki sauces contain a combination of soy sauce, brown sugar, honey, and spices.
How To Make The Best Keto Teriyaki Sauce
How To Make Keto Teriyaki Sauce
This incredibly easy low carb teriyaki sauce recipe only takes a few minutes and five ingredients. Lets take a look at what you need to do to make it.
Step One: Combine the soy sauce or coconut aminos, brown sugar substitute, chopped garlic, fresh ginger, and apple cider vinegar into a bowl and whisk. Once combined, its ready to use.
Expert Tip: To thicken the sauce simply stir in ½ teaspoon of xanthan gum. A little goes a long way!
So next time you are in the mood for a delicious sauce, dont forget about this recipe. Its genuinely so easy and tasty.
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Is Teriyaki Chicken Keto
Normally, no. Your regular teriyaki chicken is absolutely loaded with sugar and hidden carbs!
In fact, one bowl of restaurant teriyaki chicken might blow your entire carb allowance for the day.
When it comes to Asian dishes, youve got your obvious sources of carbs from the noodles and rice. We always recommended swapping these for something low-carb. Shirataki noodles, cauliflower rice and zoodles are our top picks.
However, the hidden sugar comes from the teriyaki sauce. Its often loaded with sugars like honey, brown sugar or pineapple. Or worse high fructose corn syrup!
Teriyaki is traditionally a glaze sauce. A glaze is created by caramelizing those sugars to become sticky and, well, delicious.
And given the amount of sauce in one bowl of teriyaki chicken, its enough to kick anyone out of ketosis.
Thats why we created our Keto Teriyaki Chicken. Its sweet, thick and syrupy, just like teriyaki sauce should be without the unnecessary carbs and sugar.
Instead, we use a low-carb, keto-friendly sweetener. Check out our guide here for the best keto sugar substitutes.
And what it lacks in sugar, it makes up for in flavor. You can thank the grated ginger for that!
Can You Have Soy Sauce On Keto
Yes, you can have soy sauce on a low-carb or keto diet. But as with anything that comes in a packet or a bottle, you need to watch out for added carbs.
While soy sauce can have less than one gram of carbs per tablespoon, you need to avoid soy sauce with added sugar, such as sweet soy sauce.
In other words, always check the ingredients and nutrition label before buying!
What Can I Use Instead of Soy Sauce?
Soy sauce is an important ingredient in teriyaki. It adds the perfect umami flavor.
But most soy sauce also contains gluten to make it thicker, which isnt suitable for people on a gluten-free diet. Make sure to check the ingredients if youre allergic or intolerant.
Soy sauce is also not suitable for a paleo diet, as its made from legumes.
So if you cant have soy, you have two options for this Keto Teriyaki Chicken dish: tamari or coconut aminos.
Tamari is just soy sauce without little to no added gluten. Be sure to double-check the bottle if you have a soy intolerance or allergy.
Coconut aminos tastes very similar to soy sauce. Its also free from gluten, legumes and of course, soy. This makes it the perfect Asian condiment for anyone on a gluten-free or paleo diet.
This sauce is slightly higher in carbs around two grams per tablespoon so make sure you factor it into your daily carb allowance.
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Easy Keto Teriyaki Sauce
Forget looking for sugar-free teriyaki sauce at the store and make your own! This delicious homemade keto teriyaki sauce is quick and easy to put together and is packed with traditional flavors of sweet garlic and ginger.
Pin it for later here:
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How To Thicken Keto Teriyaki Sauce
There are two ways to thicken the sauce so it clings to food surfaces. My favorite way is to use a small amount of arrowroot powder. But before anyone gets upset and turns me into the keto police hear me out then make the best decision for you.
To Thicken with Xanthan Gum: You can use xanthan gum to thicken teriyaki sauce, but it dulls the flavor and makes it feel slippery. Make sure to mix it into the sweetener before adding it to the pot or it will clump. I suggest using ½ teaspoon.
To Thicken Arrowroot Powder : Make a slurry with 1 teaspoon of arrowroot powder mixed into 2 tsps of water. While adding it to the sauce, whisk well, as it will thicken quickly. Arrowroot powder does not dull flavor.
NOTE: Arrowroot powder is technically not keto, but since such small amounts are used, the amount of carbs it contributes to a recipe is tiny when taken in the context of a whole recipe or meal. Since no other sugars are used in this recipe, it is definitely a keto teriyaki sauce recipe.
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How To Make Sugar
This section shows how to make a gluten-free sugar-free teriyaki sauce recipe with step-by-step photos and details about the technique. For full instructions, see the recipe card below.
TIP: Keto friendly teriyaki sauce will thicken as it cools. Keep that in mind when deciding whether its thick enough.
Keto Sauces And Dressings That Are Sure To Impress
When youre going Keto its fairly easy to prepare your favorite entrees in a ketogenic way. But what about sauces and condiments? They often include sugar or other ingredients that may wreck your diet, and in the beginning, it can be difficult to try and tweak your old recipes accordingly.
To me, a nice sauce is what crowns the meal, so Ive been collecting recipes that can help me prepare a complete low carb meal without having to worry about extra carbs.
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What Kind Of Sugar Alternatives Can I Use
The best option for a sweetener for Keto Teriyaki Sauce is a brown sugar alternative, such as Swerve Brown Sugar or Lakanto Brown Sugar Monkfruit. This will produce the best tasting sauce.
As mentioned in the last section, you can also use any non-brown sugar alternative, such as granular and liquid sweeteners.
The only things to look out for are the sweetness levels and the recommended sugar to sweetener ratio. For example, stevia is sweeter than sugar and most stevia products can be used in smaller quantities than sugar. In the case of Truvia, just 1/3 teaspoon of Truvia provides the same sweetness as one teaspoon of sugar, therefore you would need to readjust the sugar alternative measurement to take this more potent sweetness into consideration.
If you choose to use liquid sweetener, it is best to start with a small amount of sweetener and adjust to taste.
This keto, low carb, and sugar-free teriyaki sauce is super versatile and you can whip up quickly in a pinch! That salty, sticky, and little sweet flavor is seriously addictive! With only 6 simple ingredients, its so easy that you will want to keep it on hand at all times! Now you have a paleo teriyaki version and a keto version. Brush it on chicken, beef, salmon, seafood, or even grilled chicken meatballs. I cant wait to see your lovely creations!
Other Sugar Free Recipes
If youre looking for recipes with no sugar, youre in luck! I have lots of recipes with no added sugar for you to enjoy. After you make this low carb teriyaki sauce, here are some other no sugar recipes to check out:
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Sugar Free Teriyaki Sauce
This sugar free teriyaki sauce is a simple and fast way to curb the hibachi craving on your ketogenic diet. Ready in just 10 minutes. Perfect for keto chicken teriyaki, beef, hibachi vegetables, or cauliflower rice!
I guess by now you all know I LOVE Asian cuisine. Mexican will always reign number one but Japanese comes in at a very close second. Teriyaki chicken, pork katsu, hibachi I love it all!
This sugar free teriyaki sauce recipe came up as a result of me desperately needing some hibachi food in my life. When I started keto in 2017, it was really helpful for me to find ways to replicate some of my favorite foods. Having easy but delicious keto dupes really helped me stay on track with my diet and my goals.
I used to make homemade teriyaki chicken bowls all the time but the recipe I used had both brown sugar and honey in the sauce. Yikes! Talk about an insulin spike!
That obviously wasnt going to work in the long run. I tweaked my old recipe to replicate the flavor but keep it low carb and sugar free.
Cant I Just Use Store
Sure! While we think ours is way more delicious, there are definitely a few low-carb teriyaki sauces available in stores and online that would work for this low-carb Keto Teriyaki Chicken dish.
You can find our recommendations for low-carb teriyaki sauces listed in the original sauce recipe post here.
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Storing And Freezing Sugar Free Teriyaki Sauce
- To store: Teriyaki sauce should always be stored in the refrigerator, covered. It will keep well for up to two weeks. Be sure to whisk it thoroughly before adding it to your favorite dishes.
- To freeze: Place leftover sauce in a shallow container or freezer friendly jar and store it in the freezer for up to 2 months.
Our Superstar Keto Teriyaki Sauce Ingredients
Traditional teriyaki sauce is made sweet and thick thanks to the combination of soy sauce and sugar, which, when reduced, create that signature consistency.
However, this recipe obviously doesnt use sugar so we had to do a little improvising. The ingredients we swapped in can actually be used in many keto sauces, and we definitely encourage you to experiment and see what you can create!
Xantham Gum
Ever wondered how to thicken a sauce without flour? Xantham gum. Just a pinch of this provides instant thickening power, without the usual carbs from flour. Thats exactly what you want for something like this thick, sticky Keto Teriyaki Sauce.
Weve even used xantham gum to thicken soup in the past! Check out this Cheddar Bacon Soup recipe.
Keto Sweetener
You definitely dont need sugar to add a little sweetness to your sauce. There are so many keto sweeteners you can find these days, from granulated blends to natural monk fruit.
Which sweetener to use? For this Keto Teriyaki Sauce recipe, we recommend a granulated sweetener that can be substituted at a 1:1 ratio for sugar. This will help to create a thick sauce.
We recommend Lakanto for our low-carb teriyaki sauce, which uses erythritol or an erythritol/monk fruit blend. Allulose could also be used, but it may harden when cooled.
Soy Sauce
Yes, you can have soy sauce on a keto diet! Soybeans happen to be quite low-carb, and we use soy sauces in many of our keto recipes .
Apple Cider Vinegar
Ginger and Garlic
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Making My Own Keto Sushi
If youre on a keto diet, the best sushi to make is sashimi. Thats because it has the smallest amount of carbs.
Making sashimi is very easy. All you have to do is follow this process.
For ingredients, get sushi-grade tuna, yellowtail, or salmon of any size you want. Also, get cilantro, daikon radish, cucumber, carrot, sushi rice, avocado, fresh lemon, shisobi, wasabi, and soy sauce.
Cut a block out of the sushi-grade fish and sear it with sesame oil and cilantro. Once thats done, cut the block into slices of 0.3 inches. This size is an estimated one it can be a little smaller or bigger.
Arrange the fish one after the other and garnish with the shredded vegetables. Slice the orange, cucumber, and avocado. Arrange them in a fan beside the sliced fish.
Once thats done, add shiso leaves, wasabi, and ginger to taste. Eat with a dip of soy sauce.
In case you still want to learn more about including sushi in a keto diet, read on.
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Does Teriyaki Sauce Have A Lot Of Sugar In It
Yes, it does. One tablespoon of teriyaki contains about 5 grams of sugar.What Are The Benefits Of Using Teriyaki Sauce?Answer: Teriyaki sauce is great for marinating meat. It gives the meat a nice flavor. It helps to tenderize the meat. It adds flavor to the meat. It is easy to use. It is very versatile. It is healthy.
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Is Teriyaki Sauce High In Carbs
Keto diet recipes are usually very low carb and high fat. This means that they are not only low in carbs but also high in fats. In order to get the right balance between these two nutrients, you need to know what store bought sauces are ketogenic. These are the sauces that are rich in fats and low in carbohydrates. Most of the store bought sauces are ketone free. However, if you are looking for something to go with your meals, you can always try making your own sauce. It is easy to make and tastes great.
Whats Inside Our Keto Teriyaki Sauce
Our teriyaki sauce uses gluten-free soy sauce to provide a rich umami flavor without the extra carbs. The canola oil makes our teriyaki sauce high in fat to trigger ketosis. We also use allulose and monk fruit as natural sweeteners to cut down on sugar.
The slight bitterness comes from rice wine vinegar, while sesame seed oil provides texture and a nutty flavor. Garlic, onion, and jasmine tea extract add spiciness to our keto teriyaki sauce.
Even with guar gum and locust bean gum serving as natural thickeners, our teriyaki sauce offers the same consistency you experience in restaurant gourmet dishes.
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Recipes To Use Keto Teriyaki Sauce With
Teriyaki sauce goes great on chicken, beef, seafood, and veggies. Its one of those sauces that you just need to decide what entree or side sounds best to serve it on. If you like salmon, you should try my Keto-friendly Teriyaki Salmon. Teriyaki always compliments salmon beautifully.
But if you are not feeling salmon, you could coat or dip these Air Fryer Chicken Wingsin the teriyaki sauce. Or you could slather it on these Grilled Chicken Kabobs. Its a great way to add a little Asian flare to these popular recipes.
Green beans make a great side, but when they are covered in teriyaki sauce, it becomes amazing. You could try it on these already delicious Air Fryer or Sautéed Green Beans.
Can You Have Teriyaki Sauce On Keto
You can have Teriyaki sauce on keto, but you have to be particularly mindful of what brand/recipe you are eating and how much you consume.
Of course, the key to the keto diet is staying in ketosis.
But in order to do this, you really need to be careful of your carbohydrate content in fact, you shouldnt really be exceeding 20 net grams of carbohydrate over the course of each day.
At least according to the guidelines.
You likely know this already.
Now keeping your carbohydrates so limited is hard to do even at the best of times.
There are a lot of foods, even many non-offending vegetables, that can quickly add to your total and your daily budget.
Add in some sauce and you can quickly run over.
And not to mention sauce is in many ways, empty calories.
Even if it is delicious.
In other words, while a small amount of Teriyaki can be keto-friendly, it may not be the healthiest means of obtaining your calories, carbohydrates and may be limiting your nutrition.
But, if you can moderate your intake , and stick to the brands referenced below, you can remain in ketosis and enjoy this sauce.
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Can I Eat Teriyaki Sauce On Keto
Healy Eats Real
Ingredients: mayonnaise, avocado, anchovy filet, garlic, fresh parsley, fresh chives, lemon juice, sea salt, black pepper, nutritional yeast.
This is a dairy-free dressing that is full of flavor from the garlic and lemon, and it uses avocado to replicate the creamy texture that regular green goddess dressings have. This dressing has a lovely green color and would be a great addition to your St. Patricks Day meal or you could use it as a dip with vegetable chips or crudités.
Ingredients: eggs, extra virgin olive oil, lemon juice, salt, pepper, mustard or garlic.
Have you ever had a really boring salad and wished you could have something to make it shine? Then try this amazing but really simple salad dressing and your dull salads will be a thing of the past! It is rich and creamy but can be made in minutes and it is packed with wonderful flavor and it goes well with any meat or fish. Adding garlic gives this the taste of a good Caesar dressing.
The Nourished Caveman
Ingredients: Keto Butter , MCT oil, Keto Collagen, Lakanto Sweetener, lemon juice, water, powdered ginger, powdered turmeric, sea salt.
Ingredients: balsamic vinegar, garlic, black pepper, salt, Dijon mustard, olive oil.
