Keto Teriyaki Chicken
Published December 10, 2019 • Updated July 20, 2026
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I make this keto teriyaki chicken instead of ordering takeout. Chicken thighs pan seared in a skillet and tossed in my homemade low-carb teriyaki sauce with a secret umami twist.
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.
How to make keto teriyaki chicken
- Whisk together the teriyaki sauce ingredients in a small bowl. Set aside.
- Pan sear chicken thighs or breasts in a skillet over medium-high heat. Cook on both sides until cooked through.
- Remove the chicken. Add vegetables (if using) and cook until softened.
- Add the chicken back in and pour in the teriyaki sauce. Cook until bubbly and thickened.
- 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.
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Ingredients
1/3 cup soy sauce, tamari or liquid aminos -
2 tablespoons avocado oil
-
2 tablespoons brown sugar substitute
-
1 tablespoon apple cider vinegar
-
1 garlic clove, minced
-
1 teaspoon tomato paste
-
1/2 teaspoon arrowroot powder
-
1/4 teaspoon ground ginger or 1/2 teaspoon freshly grated ginger
-
1/2 teaspoon sesame seeds, optional
-
1 pound boneless, skinless chicken thighs or chicken breast
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Assorted vegetables, optional
Step by Step Instructions
Step by Step Instructions
Make teriyaki sauce
In a small bowl, combine the soy sauce, avocado oil, brown sugar substitute, apple cider vinegar, tomato paste, garlic, arrowroot powder, ginger and sesame seeds (if using). Mix until combined. Set aside.
- Soy sauce/tamari/liquid aminos
- Avocado oil
- Brown sugar substitute
- Apple cider vinegar
- Garlic
- Tomato paste
- Arrowroot powder
- Ginger
- Sesame seeds (optional)
Pan sear chicken
Lightly coat a skillet with cooking spray and heat over medium high heat. Add chicken and cook on each side for 3-4 minutes or until cooked through.
- Chicken
Add vegetables
Remove chicken and add vegetables, if using, and cook until softened.
- Assorted vegetables
Add teriyaki sauce
Add back in the cooked chicken and pour in teriyaki sauce. Let cook over medium heat until sauce is bubbly and thickened.
Instant Pot instructions
Mix the ingredients for the teriyaki sauce, leaving out the arrowroot powder for now. Add chicken and vegetables to the liner of the Instant Pot. Add most of the sauce: reserve a tablespoon or two. Pressure cook high for 10 minutes. Let pressure release naturally for 5 minutes before releasing the rest of the pressure. Mix remaining sauce with arrowroot powder and add to cooked chicken and stir-fry vegetables. Using sauté mode, cook until sauce is bubbly and thickened.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use this teriyaki sauce with other proteins?
I've made this with salmon, steak, and shrimp, and they all work. Salmon is probably my second favorite after chicken thighs. I pan sear a filet and pour the sauce over it in the last two minutes of cooking so the glaze caramelizes. For shrimp, the cook time is much shorter, so I make the sauce first and toss the shrimp in at the end.
Arrowroot powder or xanthan gum: which thickener is better for teriyaki sauce?
I've tested both, and I prefer arrowroot powder. It thickens the sauce smoothly without changing the texture. Xanthan gum works too, but if you use even a little too much, the sauce turns slimy and stringy. If you go with xanthan gum, use only 1/2 teaspoon and add it slowly. Arrowroot is more forgiving and gives a cleaner result.
Is teriyaki keto-friendly?
Restaurant teriyaki usually isn't. Most places use sauces with brown sugar, honey, or mirin, which can add 10-15g of carbs per serving. My version uses a brown sugar substitute and comes in at 1.8g net carbs. So yes, you can eat teriyaki on keto, you just need to make the sauce yourself and control what goes in.
Can I freeze teriyaki chicken for meal prep?
I freeze this regularly and it's one of my best meal prep recipes. I portion the chicken and sauce into single-serve containers, freeze for up to 3 months, and grab one when I need a fast lunch. The key is to slightly undercook the vegetables before freezing so they don't turn mushy when you reheat. I thaw overnight in the fridge and warm it in a skillet.
Can I use chicken breast instead of thighs?
You can. I've done it for my husband who prefers white meat. Breast works fine, but you need to be more careful with cook time since it dries out faster than thighs. I sear breast for about 3 minutes per side and check the internal temp early. Thighs have more fat and flavor, so they're more forgiving, but breast gives you a leaner option.
What's the best low-carb noodle to serve with teriyaki chicken?
I've tried all of them with this dish. Hearts of palm noodles are my top choice because they have a neutral flavor and hold sauce well. Shirataki noodles work too, but I rinse them for a full minute under hot water first to get rid of that fishy smell. Zucchini noodles are great if you want something lighter. And if you skip noodles entirely, cauliflower rice soaks up every drop of sauce.
Can I make the teriyaki sauce ahead of time?
I make this sauce in bulk all the time. Whisk everything together but leave out the arrowroot powder until you're ready to cook. Store the sauce in a jar in the fridge for up to a week. When I want to use it, I shake the jar, stir in the arrowroot, and pour it in. Having the sauce ready to go cuts my dinner prep down to about 10 minutes.
I hadn't used arrowroot before this, so I was watching the sauce a little nervously when the thickening step came. It caught really cleanly, nothing went gluey or grainy. One thing I can't figure out: the apple cider vinegar is listed at just a tablespoon, but there's a brightness in the sauce that I kept noticing. Is that where that's coming from, or is it the ginger?
Made the skillet version twice and got completely different results each time. First run I added the sauce while the pan was still at full heat after the chicken came back in, and it seized up into this glossy coat almost immediately. Second run I backed the heat off first thinking that would give me more control, and the arrowroot never thickened the way I wanted. Arrowroot apparently breaks down if you boil it too long, so now I'm second-guessing my approach. Do you add the sauce at high heat or pull it back first? Best keto teriyaki I've made and I'm not moving on until I can nail it every time.
Made it last night. Sauce came together fast and the chicken stayed tender.
208 calories and it actually fills you up, that's what stopped me. Teriyaki has been off my keto list for months, so seeing that sauce thicken around the thighs in the pan was a genuine relief.
14g fat is why 208 holds you. Welcome back to teriyaki.
Nailed it first try with the IP. Sauce got thick and sticky, which I honestly wasn't expecting. Is the skillet worth it or does IP coat the same?
Marco, the skillet does something the IP can't, which is char. The sauce caramelizes against the meat in a way that just doesn't happen under pressure. I do both. Charred and sticky? Skillet. Just want it coated? IP's fine. Sounds like what you got worked either way.
20.4g protein at 208 calories and this is a weeknight regular. Made it four times and learned to stop buying breast, thighs absorb the sauce better and stay tender while the breast dries out. One thing: fresh ginger versus ground is not optional. Ground disappears, fresh cuts through the sweetness of the brown sugar sub and you can taste it. That gap is why this is a 4 and not a 5.
I should've called that out louder in the recipe. Ground ginger just gets swallowed up in the sauce, fresh actually cuts through and you can taste it against the sweetness of the brown sugar sub.
Figured the arrowroot would break down in the fridge after a few days. Nope. Portioned into four containers, stovetop reheat on low, sauce stays thick every time.
Stephanie, arrowroot is more stable in the fridge than most people expect. I meal prep this one constantly and never get a watery sauce - low heat on the reheat is the right call.
1.8 net carbs. thought teriyaki night was over.
Restaurant teriyaki is usually 10-15g. Hence this recipe.
Split the sauce in half and marinated the thighs for about 45 minutes before searing. The char's the same but the meat tastes seasoned all the way through instead of just on the surface. Then added maybe five drops of sesame oil to the cooking half right before it went in and the whole pan smelled different. Small changes, different result.
The marinade split hadn't occurred to me and now I can't un-think it. Five drops of sesame oil to the cooking half is such a small thing but that pan scent change is real.
hosting rotation, my non-keto friends request it every time
I think non-keto approval might be the real bar.
My 11-year-old has requested this three weeks in a row, which (for context) is the same kid who treats anything that doesn't come from a drive-through with deep suspicion. The tomato paste in the sauce is what got me, couldn't figure out what it was doing in a teriyaki recipe, and then tasted it and completely understood. That background richness that most restaurant versions skip entirely. Already planning a double batch this weekend.
The tomato paste is the thing I'm most proud of in that sauce. Most people taste it and can't place it, which is exactly what it should do. Three weeks running from a drive-through kid is basically a Michelin star.
One thing I figured out with arrowroot: it breaks down if you cook it too long after adding it. I mix mine into a tablespoon of cold water first, stir it in at the very end, and pull the pan off heat after about 90 seconds. The glaze stays thick and coats the chicken instead of going thin on the plate. Took a couple batches but that fix made the whole sauce click for me.
The slurry step makes a real difference. I landed on the same timing after a couple batches where the glaze went thin on me. 90 seconds off heat and it stays glossy the whole way to the table.
This sauce is close to what I remember from a spot I used to order from. Take that as the compliment it is. The tomato paste is doing something in the background I couldn't place at first, but it rounds it out. One note: arrowroot thickens fast. Pull it off heat the second you see it coat the spoon or you'll go from glossy to gluey in about 30 seconds. Solid weeknight dinner.
That's what I kept testing for. Not 'pretty good for keto' but just the sauce.
I used coconut aminos instead of soy sauce because that's what I had, and I was convinced it was going to taste off. It didn't. The sauce got a little sweeter and stuck to the chicken in a way that felt almost lacquered when it reduced down. I'm still pretty new to keto cooking and I almost skipped the tomato paste because it seemed so out of place in a teriyaki, but that thing is doing something sneaky in the background. Note to self: don't skip the weird ingredients.
Coconut aminos runs sweeter and thickens faster, so that lacquered thing isn't a fluke. I've made it with both and the coconut aminos version is almost more teriyaki-forward than the original.
Tip for anyone new to this: when you add the arrowroot to the sauce, don't walk away from the pan. I made that mistake the first time and it went from glossy to thick and gloopy before I even registered what happened. Keep stirring and pull it off the heat the moment it coats the spoon. The tomato paste is what gives it that savory depth (not just sweetness), and I genuinely wouldn't have guessed that going in.
That gloss-to-gloopy window is real. 30 seconds and you've missed it.