Mouthwatering Keto Teriyaki Chicken Thighs Recipe: Low Carb and Delicious

Keto Teriyaki Chicken Thighs: A Flavorful Journey

Embark on a culinary adventure with Keto Teriyaki Chicken Thighs, a dish that promises to tantalize your taste buds while keeping your carb intake in check. This Japanese-inspired recipe transforms the classic teriyaki experience into a keto-friendly delight, proving that you don’t have to sacrifice flavor for nutrition. Perfectly seasoned and glazed, these chicken thighs are not just a meal; they’re a celebration of mindful eating on a keto diet.

With a rich, umami flavor profile, these Keto Teriyaki Chicken Thighs are the perfect main dish for anyone looking to enjoy a low-carb, high-fat meal without compromising on taste. Whether you’re a seasoned keto dieter or just starting out, this recipe is sure to become a staple in your culinary repertoire. So, let’s dive into the world of keto cooking and discover how this dish can keep you on track with your health goals.

Keto Teriyaki Chicken Thighs

The Essence of Keto Cooking with Teriyaki Chicken Thighs

As someone who loves both the keto lifestyle and the savory flavors of Japanese cuisine, I found myself on a quest to create a teriyaki chicken recipe that would satisfy both my palate and my dietary needs. The result is this mouthwatering Keto Teriyaki Chicken Thighs recipe, a dish that’s not only delicious but also aligns with the principles of a ketogenic diet.

One of the key ingredients in this recipe is erythritol, a sugar alcohol that sweetens without the carbs, making it an excellent substitute for traditional sugar. By using erythritol, we can achieve the signature sweetness of teriyaki sauce while maintaining a low net carb count. Another essential component is soy sauce, which brings the umami and depth of flavor that teriyaki is known for, without the added sugars found in many commercial teriyaki sauces.

The use of xanthan gum as a thickener is a clever keto hack, providing the perfect consistency for our teriyaki glaze without introducing additional carbs. This ingredient is a game-changer for keto cooking, allowing us to enjoy rich, thick sauces that would typically be off-limits. Additionally, the inclusion of sesame oil adds a nutty aroma and healthy fats, which are crucial for achieving ketosis.

Chicken thighs are an excellent choice for keto dieters due to their higher fat content compared to chicken breasts. Not only do they keep you satiated, but they also provide the necessary fats that are a cornerstone of the keto diet. Moreover, they absorb the flavors of the teriyaki sauce beautifully, resulting in a dish that’s both nutritious and incredibly satisfying.

Preparing Keto Teriyaki Chicken Thighs

Mastering the Method for Perfect Keto Teriyaki Chicken Thighs

The secret to perfect Keto Teriyaki Chicken Thighs lies in the method. Start by seasoning your chicken thighs generously with salt and pepper. This not only enhances the flavor but also helps to achieve a golden-brown sear that locks in the juices. When cooking the chicken, ensure your skillet is at the right temperature; too hot, and the chicken will burn, too cool, and it won’t sear properly.

As you sauté the garlic and ginger, be mindful of their cooking time. These aromatic ingredients can burn quickly, which would impart a bitter taste to your dish. Instead, aim for a light golden color that indicates they’ve released their flavors without overcooking. When adding the soy sauce mixture, allow it to simmer gently with the chicken, as this will help the flavors meld together and the sauce to reduce to the perfect consistency.

Integrating the xanthan gum mixture into the skillet is a delicate process. Stir it in slowly to avoid clumping and achieve a smooth, glossy sauce that clings to the chicken. This step is crucial for that thick, sticky teriyaki glaze we all love. Remember, a little xanthan gum goes a long way, so start with the recommended amount and adjust if necessary.

Finally, garnishing with sesame seeds and green onions not only adds a pop of color and texture but also layers of flavor. The nuttiness of the sesame seeds complements the savory teriyaki sauce, while the fresh bite of the green onions provides a refreshing contrast to the rich chicken.

Keto Teriyaki Chicken Thighs Ready to Serve

Variations to Spice Up Your Keto Teriyaki Chicken Thighs

Spicy Keto Teriyaki Chicken Thighs

For those who enjoy a bit of heat, consider adding a kick to your teriyaki sauce with a sprinkle of crushed red pepper flakes or a dash of hot sauce. The spiciness will cut through the richness of the chicken and add an exciting dimension to the dish.

Keto Teriyaki Chicken Thighs with Vegetables

Make this dish a complete meal by stir-frying some keto-friendly vegetables like broccoli, bell peppers, or zucchini in the same skillet after the chicken is cooked. The veggies will pick up the delicious teriyaki flavors and add fiber to your meal.

Citrus-Infused Keto Teriyaki Chicken Thighs

Brighten up the dish with a zesty twist by adding a tablespoon of fresh orange or lemon juice to the teriyaki sauce. The citrus notes will provide a refreshing balance to the savory flavors of the chicken.

Substitutions for Keto Teriyaki Chicken Thighs

While this recipe is crafted to be keto-friendly, there may be times when you need to make substitutions. Here are some alternatives that maintain the low-carb integrity of the dish:

Coconut Aminos: If you’re avoiding soy or want a slightly sweeter flavor, coconut aminos can replace soy sauce. This soy-free condiment is lower in sodium and provides a similar umami flavor.

Apple Cider Vinegar: In place of rice vinegar, apple cider vinegar can be used. It’s a staple in many keto kitchens and adds a comparable tanginess to the teriyaki sauce.

Chia Seeds: If xanthan gum is not available, chia seeds can act as a thickener when ground and mixed with water. They also contribute additional fiber and omega-3 fatty acids to the dish.

FAQs About Keto Teriyaki Chicken Thighs

Q: Can I use chicken breasts instead of thighs?
A: Yes, chicken breasts can be used, but keep in mind they have less fat and may dry out more easily. Adjust cooking times accordingly to avoid overcooking.

Q: How do I store leftovers?
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve moisture.

Q: Can I make this dish ahead of time?
A: Absolutely! Prepare the chicken and sauce, then refrigerate. Reheat and add the garnishes before serving.

Q: Is this recipe gluten-free?
A: If you use gluten-free soy sauce or coconut aminos, the recipe will be gluten-free.

Q: Can I freeze Keto Teriyaki Chicken Thighs?
A: Yes, you can freeze the cooked chicken and sauce for up to a month. Thaw in the fridge overnight and reheat gently.

Keto Teriyaki Chicken Thighs

Savor the rich, umami flavor of teriyaki without the carbs with this keto-friendly chicken thigh recipe. Perfectly seasoned and glazed, these chicken thighs are a delectable main dish that will keep you on track with your low-carb lifestyle.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Dinner
Cuisine Japanese
Servings 4 servings
Calories 370 kcal


  • Skillet
  • Measuring cups and spoons
  • Mixing bowls
  • Whisk
  • Cooking utensils


  • 8 boneless, skinless chicken thighs about 2 lbs or 900g
  • ¼ cup soy sauce 60 ml
  • 2 tbsp granulated erythritol 24g
  • 1 tbsp rice vinegar 15 ml
  • 1 tbsp sesame oil 15 ml
  • 2 cloves garlic, minced about 1 tsp or 5g
  • 1 tsp grated ginger 2g
  • ½ tsp xanthan gum 1g
  • 1 tbsp water 15 ml
  • 1 tbsp sesame seeds 9g
  • 2 green onions, thinly sliced 15g
  • Salt and pepper to taste


  • Season the chicken thighs with salt and pepper and set aside.
  • In a small bowl, whisk together soy sauce, erythritol, rice vinegar, and sesame oil.
  • Heat a large skillet over medium-high heat. Add the chicken thighs and cook for 5-7 minutes on each side until browned and nearly cooked through.
  • Reduce the heat to medium. Add minced garlic and grated ginger to the skillet and sauté for 1 minute until fragrant.
  • Pour the soy sauce mixture over the chicken and continue to cook, turning the thighs occasionally, until the sauce thickens and the chicken is well coated, about 5 minutes.
  • In a small bowl, mix xanthan gum with water until dissolved, then stir into the skillet to thicken the sauce further, cook for an additional 2 minutes.
  • Garnish the chicken with sesame seeds and green onions before serving.


To ensure this recipe is fully keto-friendly, make sure to use a sugar substitute like erythritol.
The xanthan gum is a crucial ingredient as it thickens the sauce without adding carbs.
If you prefer a spicier dish, add a pinch of red pepper flakes to the teriyaki sauce.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently to maintain the moisture of the chicken.


Calories: 370kcalCarbohydrates: 3gProtein: 38gFat: 22gFiber: 1gNet Carbs: 2g
Keyword Keto Chicken Recipe, Keto Teriyaki Chicken Thighs, Low Carb Teriyaki Chicken
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