Keto Chicken Teriyaki with Broccoli
This keto chicken teriyaki delivers Japanese flavor without the sugar: chicken thighs glazed in a homemade teriyaki sauce made from soy sauce, erythritol, ginger, garlic and sesame oil, served with crisp broccoli. Each serving has just 5 g net carbs, 38 g protein and 32 g fat. Ready in 20 minutes, with an authentic taste.
Key points at a glance
- Prep time: approx. 20 minutes, sear the chicken and reduce the sauce.
- Approx. 5 g net carbs and 32 g fat per serving.
- Ingredients: chicken thighs, soy sauce, erythritol, ginger, garlic, sesame oil, broccoli.
- Works as an Asian-style keto dinner or as a lunch bowl with cauliflower rice.
Ingredients
One serving is designed as an Asian-style keto dinner; pairs well with cauliflower rice.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| chicken thighs | boneless, skin on | |||
| boneless, skin on | ||||
| broccoli | in florets | |||
| in florets | ||||
| soy sauce | 2 tbsp | |||
| 2 tbsp | ||||
| erythritol | 1 tbsp | |||
| 1 tbsp | ||||
| sesame oil | approx. 5 g; 1 tsp | |||
| approx. 5 g; 1 tsp | ||||
| fresh ginger | grated, 1 tsp | |||
| grated, 1 tsp | ||||
| garlic clove | small | |||
| small | ||||
| olive oil | approx. 10 g; 1 tbsp | |||
| approx. 10 g; 1 tbsp | ||||
| sesame seeds | 1 tsp | |||
| 1 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Season the chicken thighs and sear them in sesame oil for 5 minutes per side. Stir together the teriyaki sauce from soy sauce, erythritol, ginger and garlic, pour it over the chicken and let it reduce. Steam the broccoli alongside or briefly cook it in the pan. Plate the chicken with the glossy sauce and broccoli, then sprinkle with sesame seeds.
Why chicken teriyaki fits a keto diet
Classic teriyaki sauce contains around 16 g of sugar per 100 ml according to the USDA, which rules it out for keto. This version swaps the sugar for erythritol, a sugar alcohol with 0 g of digestible carbs. Soy sauce adds just 0.8 g net carbs per tablespoon. Chicken thighs provide roughly 17 g of protein and 8 g of fat per 100 g, plenty of natural fat for a juicy texture. Broccoli has only 4 g net carbs per 100 g, making it one of the best keto vegetables. The total profile: 32 g fat, 38 g protein and 5 g net carbs per serving. Compared with a classic teriyaki rice dish (around 60 g net carbs), this version saves more than 90 percent of the carbs.
Source: USDA FoodData Central, Teriyaki Sauce , FDDB, broccoli nutrition data
Erythritol in teriyaki sauce: does it work?
Erythritol dissolves well in warm liquids and lightly caramelizes when reduced. The result is a glossy, slightly syrupy sauce that tastes very close to the original. Allulose is another option and caramelizes even more like sugar than erythritol does.
Broccoli as a keto side
With 4 g net carbs per 100 g, broccoli is one of the top keto vegetables. It also provides vitamin C, potassium and fiber. In the teriyaki pan it soaks up the sauce and adds texture and color to the dish.
How do I serve and vary the teriyaki chicken?
Spoon straight from the pan into a deep plate or bowl and scatter with sesame seeds. From experience, cauliflower rice is the perfect side: it absorbs the teriyaki sauce and turns the chicken into a satisfying bowl. Sliced spring onion rings on top round out the dish.
Meal prep and on the go
Chicken teriyaki keeps for 2 to 3 days in the fridge. Store the broccoli and sauce separately so the broccoli does not turn soggy. Reheat in the microwave for 2 minutes. It also works cold as a salad bowl with fresh pak choi.
Soy-free variation
If you have a soy intolerance, coconut aminos work as a substitute. The flavor is slightly sweeter and milder, but the consistency stays the same. Coconut aminos contain about 1 g net carbs per tablespoon, slightly more than soy sauce.
Which tips help with keto teriyaki?
- Reduce the teriyaki sauce over medium heat, not too hot, otherwise the erythritol scorches and turns bitter.
- Sear the chicken thighs skin side down first for maximum crispness.
- Steam the broccoli for only 3 to 4 minutes so it stays crisp and does not overcook.
- Grate fresh ginger finely instead of slicing it, so the flavor distributes more evenly through the sauce.
- Add a few drops of sesame oil over the finished dish at the very end for maximum aroma.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 140 kcal | approx. 460 kcal | Moderate main meal; energy from chicken thighs, sesame oil and broccoli. |
| Moderate main meal; energy from chicken thighs, sesame oil and broccoli. | |||
| Fat | approx. 9.8 g | approx. 32 g | From the chicken skin, sesame oil and natural fat in the thighs. |
| From the chicken skin, sesame oil and natural fat in the thighs. | |||
| Net carbs | approx. 1.5 g | approx. 5 g | Low; from broccoli, soy sauce and traces of ginger and garlic. |
| Low; from broccoli, soy sauce and traces of ginger and garlic. | |||
| Sugar | approx. 0.6 g | approx. 2 g | No added sugar; erythritol does not count as digestible sugar. |
| No added sugar; erythritol does not count as digestible sugar. | |||
| Protein | approx. 11.5 g | approx. 38 g | High protein content from the chicken thighs; supports muscle maintenance. |
| High protein content from the chicken thighs; supports muscle maintenance. | |||
| Salt | approx. 0.5 g | approx. 1.6 g | Higher due to soy sauce; use reduced-sodium soy sauce if needed. |
| Higher due to soy sauce; use reduced-sodium soy sauce if needed. | |||
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
Is teriyaki sauce keto-friendly?
Classic teriyaki sauce is not, because it contains a lot of sugar. This homemade version with erythritol instead of sugar has 0 g of digestible carbs from the sweetener. Ready-made low-carb teriyaki sauces exist as well, but check the ingredient list.
Can I use chicken breast instead of thighs?
Yes, chicken breast works. It is leaner, though, and dries out more quickly. Plan on 1 tbsp more sesame oil and reduce the cooking time by 1 to 2 minutes. The sauce helps prevent the meat from drying out.
Does this dish help with weight loss?
With 460 kcal and 38 g of protein at only 5 g net carbs, teriyaki chicken is a solid choice for a calorie-conscious keto diet. To cut calories further, reduce the amount of sesame oil.
Which vegetables work instead of broccoli?
Pak choi, zucchini or green beans all work as alternatives. Pak choi has just 1.2 g net carbs per 100 g and absorbs the teriyaki sauce especially well. All three options keep the dish under 6 g net carbs.