Keto Teriyaki Chicken

When I’m craving Asian food, this is the dinner I reach for. I’ve been perfecting my own teriyaki sauce for years now, and what I’ve figured out is that the secret to a great sugar-free version is tomato paste. Just a teaspoon. Most keto teriyaki recipes skip this entirely, but it adds an umami depth that rounds out the soy sauce and gives the glaze that layered, complex flavor instead of tasting flat and one-dimensional.

Here’s why I make this at home instead of ordering out: restaurant teriyaki sauce is loaded with sugar. I’m talking 10-15g of carbs per serving, sometimes higher if they’re using bottled. My homemade version uses a brown sugar substitute and comes in at only 1.8g net carbs. Same sticky, sweet glaze without the sugar spike.

I use chicken thighs because they have more fat and hold up to a hard sear without drying out. My husband prefers white meat, so I’ve tested this with breast too. It works, but you have to watch the cook time carefully or the chicken turns rubbery. Thighs are more forgiving and have better flavor. If you love keto Asian dinners the way I do, my chicken stir fry and Hunan chicken are two more I keep in heavy rotation.

The vegetables are totally optional here, but I almost always add them. Broccoli and sliced bell pepper are my go-to because they hold their texture in the sauce. I’ve also done asparagus, mushrooms, and green beans. Whatever is in your fridge works. Just cook them until they’re tender-crisp before tossing everything in the sauce.

The sauce itself comes together in about two minutes. Soy sauce (or tamari for gluten-free), avocado oil, brown sweetener, apple cider vinegar, garlic, tomato paste, ginger, and arrowroot powder. I keep all of these stocked in my pantry because this sauce base works for so many dishes beyond just this one.

What I love most is the speed. Pan sear the chicken, cook your vegetables, toss everything in the sauce, and you’re eating in about 20 minutes. Or for a more hands-off approach, I included Instant Pot instructions below (two methods depending on your model). Pile it over cauliflower rice or your favorite low-carb noodle and you’ve got a complete meal that honestly tastes like takeout.

For more one-pan dinners like this, try my keto beef and broccoli, cashew beef, or Asian pork tenderloin in the slow cooker.

1. Whisk together the teriyaki sauce ingredients in a small bowl. Set aside.
2. Pan sear chicken thighs or breasts in a skillet over medium-high heat. Cook on both sides until cooked through.
3. Remove the chicken. Add vegetables (if using) and cook until softened.
4. Add the chicken back in and pour in the teriyaki sauce. Cook until bubbly and thickened.
5. Serve over cauliflower rice or keto noodles (kelp noodles, shirataki noodles, hearts of palm noodles, or zucchini).

Key ingredients

• Soy sauce, tamari, or liquid aminos – Your base for the sauce. Soy sauce is the cheapest and most available option. I use tamari when I’m cooking for friends who are gluten-free. Liquid aminos work if you’re avoiding soy entirely. Coconut aminos are an option too, but they add more carbs than I like.
• Avocado oil – I use this as my cooking fat. Olive oil works in a pinch. I sometimes add a teaspoon of sesame oil at the end for that toasty, nutty flavor.
• Brown sugar substitute – This is what makes the sauce sweet without the carbs. I use a sugar-free brown sugar substitute. Sugar-free maple syrup also works well here.
• Apple cider vinegar – Gives the sauce its tang. White vinegar works as a substitute, but I prefer the rounder flavor of ACV.
• Garlic – Minced garlic, garlic powder, or garlic paste all work. If using powder, go with about 1/2 teaspoon.
• Tomato paste – My secret ingredient. It adds umami depth alongside the soy sauce and gives the glaze a rich, layered flavor. I’ve tried making this without it and the sauce falls flat. Tomato sauce can substitute, but paste has more concentrated punch.
• Arrowroot powder – My preferred thickener. It thickens cleanly without turning the sauce slimy the way xanthan gum can. I use the same approach in my sheet pan teriyaki chicken.
• Sesame seeds – Optional, just for appearance. I toss on a mix of black and white sesame seeds.
• Ginger – Fresh grated or ground both work. I reach for ground when I’m in a rush because the flavor difference is minimal in a sauce this bold.
• Chicken – Thighs are my preference. More fat, more flavor, and they don’t dry out as easily during the sear. Breast, tenderloin, or even chicken legs all work. Skin-on or skinless, your call.
• Vegetables – Optional. I like broccoli, bell pepper, mushrooms, and asparagus. Green beans and zucchini work well too.