Keto Chicken Satay Skewers with Low-Carb Peanut Sauce
Keto satay skewers bring Asian street-food flair without any added sugar in the sauce. The low-carb peanut sauce made from peanut butter, soy sauce and lime juice contains no sugar, since peanut butter has a naturally sweet flavor. Ready in 15 minutes as a savory keto snack with 26g of protein.
Key takeaways at a glance
- Total time: approx. 15 minutes, with 7 minutes prep and 8 minutes grilling.
- Approx. 4g net carbs and 22g fat per serving.
- Ingredients: chicken breast, peanut butter, soy sauce, lime, sesame oil, turmeric, coriander, garlic.
- Sauce without added sugar, since peanut butter and sesame oil bring natural sweetness and depth.
Ingredients
One serving consists of 4 to 5 chicken satay skewers with about 3 to 4 tbsp of peanut sauce, as a savory keto snack.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Chicken breast (sliced lengthwise into thin strips) | - | |||
| Peanut butter (100% peanuts, no added sugar) | - | |||
| Soy sauce (or tamari, gluten-free) | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Sesame oil | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| Lime juice (freshly squeezed) | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Turmeric powder | 0.25 tsp | |||
| 0.25 tsp | ||||
| Ground coriander | 0.25 tsp | |||
| 0.25 tsp | ||||
| Garlic clove | finely grated | |||
| finely grated | ||||
| Chili flakes | to taste | |||
| to taste | ||||
How to make it
-
Marinate the chicken and stir the sauce
approx. 7 minutes120 g Chicken breast (sliced lengthwise into thin strips) 20 g Peanut butter (100% peanuts, no added sugar) 15 ml Soy sauce (or tamari, gluten-free) approx. 1 tbsp 5 ml Sesame oil approx. 1 tsp 15 ml Lime juice (freshly squeezed) approx. 1 tbsp 0.8 g Turmeric powder 0.25 tsp 1 g Ground coriander 0.25 tsp 1 clove Garlic clove finely grated 0.5 tsp Chili flakes to taste Slice the chicken breast (120g) lengthwise into 4 to 5 even strips. Mix the turmeric (1/4 tsp), coriander (1/4 tsp), half the garlic, 1 tsp soy sauce and sesame oil (1 tsp), then toss the chicken in the marinade. At the same time stir the peanut sauce: combine peanut butter (20g), remaining soy sauce (2 tsp), lime juice (1 tbsp), remaining garlic and chili flakes. Adjust the consistency with 1 to 2 tsp of water.
-
Thread the skewers and grill
approx. 8 minutesThread the marinated chicken strips onto pre-soaked wooden skewers in a wavy pattern. Heat a grill pan without oil over high heat until very hot. Add the skewers and grill for 3 to 4 minutes per side until the chicken is white all the way through and shows clear grill marks. Serve with the peanut sauce and optional cucumber sticks.
You did it! Enjoy every delicious bite.
Tips that help with keto chicken satay
- Slice the chicken lengthwise into evenly thin strips (about 1 cm) so it cooks evenly on the skewer and stays juicy.
- Soak wooden skewers in water for at least 20 minutes so they do not burn on the grill.
- Get the grill pan or skillet ripping hot before adding the chicken, otherwise you will not get those grill marks.
- Do not stir the peanut sauce too thick, loosen it with a little lime juice or warm water to a dipping consistency.
- Squeeze a splash of fresh lime juice directly over the finished skewers, it noticeably lifts the flavor.
Why chicken satay fits a keto diet
Chicken breast (120g) delivers around 26g of protein and less than 1g of fat, lean protein perfect for a snack. Peanut butter (20g) adds about 5g protein, 10g fat and approx. 2g net carbs. Soy sauce has almost no carbs while bringing rich umami flavor. Sesame oil (1 tsp) contributes about 4g of fat and the characteristic Asian aroma. Lime juice has less than 1g of carbs per tablespoon. In total: approx. 26g protein, 22g fat, 4g net carbs and roughly 320 kcal.
Source: USDA FoodData Central, Chicken breast, cooked , USDA FoodData Central, Peanut butter, smooth
Peanut butter on keto: watch the nutrition profile
Peanut butter (100% peanuts, no added sugar) has roughly 6g of net carbs per 100g, around 2g of which is natural sugar from the peanuts themselves. In small portions (15 to 25g) it is keto-compatible. Commercial peanut butters with added sugar can contain up to 8g of carbs per 100g, so choose a natural variety without added sugar.
Satay marinade: turmeric and coriander for the flavor
Traditional satay is marinated with turmeric (which gives the yellow color), coriander and lemongrass. Lemongrass has around 5g of carbs per tablespoon, which is fine on keto in small amounts. For this recipe, turmeric (0g carbs) and ground coriander (negligible carbs) are enough to deliver the authentic flavor.
How to serve and vary the satay skewers
Arrange the satay skewers on a wooden board with the peanut sauce in a small bowl alongside. Cucumber sticks and spring onions turn the snack into a small sharing plate. From experience: letting the sauce rest in the fridge overnight makes it even more flavorful.
Meal prep: skewers and sauce in advance
Marinated chicken (already threaded raw onto skewers) keeps for a day in the fridge if covered. The peanut sauce lasts 3 to 4 days refrigerated and will thicken, so thin it with a little water or lime juice before serving.
Peanut-free version: almond butter sauce
Unsweetened almond butter can be used 1:1 in place of peanut butter. The flavor is milder and less sweet. Sesame paste (tahini) creates a nuttier, slightly bitter sauce with a Middle-Eastern character, and that version also pairs well with grilled chicken.
Nutrition values
| Nutrient | Per 100g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 160 kcal | approx. 320 kcal | Savory snack; moderate calorie level from chicken and peanut butter. |
| Savory snack; moderate calorie level from chicken and peanut butter. | |||
| Fat | approx. 11g | approx. 22g | Mostly unsaturated fats from peanut butter and sesame oil. |
| Mostly unsaturated fats from peanut butter and sesame oil. | |||
| Net carbs | approx. 2g | approx. 4g | Very low; main sources are peanut butter and the marinade. |
| Very low; main sources are peanut butter and the marinade. | |||
| Sugar | approx. 0.8g | approx. 1.5g | Natural sugar from peanuts; no added sugar. |
| Natural sugar from peanuts; no added sugar. | |||
| Protein | approx. 13g | approx. 26g | Good for a snack; chicken breast provides complete protein. |
| Good for a snack; chicken breast provides complete protein. | |||
| Salt | approx. 0.6g | approx. 1.2g | Moderate; comes from the soy sauce, with a gluten-free option using tamari. |
| Moderate; comes from the soy sauce, with a gluten-free option using tamari. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Which peanut butter is suitable for keto?
Natural peanut butter made from 100% peanuts with no added sugar. Check the ingredient list at the store: only 'peanuts' (and possibly salt) should appear. Varieties with palm oil, sugar or glucose syrup have more carbs and are less suitable for strict keto.
Can I use chicken thigh fillet instead of breast?
Yes, boneless, skinless chicken thigh fillet is juicier than breast and works very well for satay skewers. Cooking time: 4 to 5 minutes per side instead of 3 to 4, since thigh meat is slightly thicker. The nutrition profile is similar to breast with a bit more fat.
Is soy sauce keto-friendly?
Classic soy sauce contains less than 1g of carbs per tablespoon (15 ml) and is keto-compatible in small amounts. Tamari (the gluten-free version) has a similar profile. Sweet soy sauce (kecap manis) is high in sugar and not suitable for keto.
How do I keep the chicken from drying out on the skewer?
Cut the chicken into 1 cm thick strips (no thinner), marinate for 10 to 15 minutes and grill quickly over high heat (3 to 4 minutes per side). Prolonged cooking at a lower temperature dries the meat out. The chicken is done when no more pink juices run out.