In the cold winter months, warm and hearty meals reign supreme. Stir frys are a top choice because they’re a way to load in some colorful vegetables (drenched in a savory or spicy sauce, yum!)
But if you’re following the low carb or ketogenic path, you’ve probably found that some Asian-inspired menu items are now off the table (no pun intended). Because while, at a glance, stir frys look healthy, many of them are laden with sugar—and teriyaki meals are the worst offender.
Chicken teriyaki is back (now with zero sugar!)
This keto teriyaki sauce recipe is so easy to whisk up and you can store the sauce in your fridge for up to 14 days.
The secret to this teriyaki sauce’s sweetness is using a sugar-free syrup. Our favorite is Lakanto. Lakanto makes powdered sweeteners, a maple syrup alternative (used in this recipe), keto-friendly pancakes, and other goodies that are sweetened with monkfruit.
Monkfruit is an all-natural sweetener that scores a zero on the GI index. With zero calories and zero carbs, monkfruit won’t spike blood sugar so diabetics and ketogenic dieters can incorporate it into their diet more easily than sugar.
Check out the recipe to see all the products used in this recipe, including Lakanto.
About Cauliflower Fried Rice
To further reduce the amount of carbohydrates in this meal, we’re putting cauliflower to work as a fried-rice substitute. If you’ve never tried cauliflower fried rice, you’re missing out. If you purchase riced cauliflower (widely available in grocery stores today), this stir fry takes less than twenty minutes to get on the table. We use a sesame oil base to coat the cauliflower rice, plop a scrambled egg right inside the pan, then top it off with some soy sauce and simple spices. Dinner is served!
Storage and Reheating
If stored in an airtight jar, the keto teriyaki sauce can live inside your fridge for up to 14 days. You can also whip up a larger batch of teriyaki chicken, steak, or shrimp and store it inside your fridge for up to 7 days. Cauliflower fried rice is best served fresh.
Keto Teriyaki Sauce Recipe
Ingredients
1 cup soy sauce
3 tbsp sugar-free syrup substitute (we love Lakanto)
1 tsp grated ginger
1 tsp minced garlic
1 tsp rice wine vinegar or fish sauce
1/2 tsp sesame seeds (optional)
1/4 tsp crushed red pepper flakes
1/4 tsp xanthan gum
Instructions
Combine all ingredients in a small saucepan over low heat. Whisk occasionally until it comes to a simmer, then turn off the burner.
Storage: Store keto teriyaki sauce in an airtight jar for up to 14 days in the fridge (it will thicken once cooled).
To make chicken teriyaki: Slice chicken breasts or thighs into cubes. To a skillet over medium-high heat, add 1 tbsp oil. Once the pan is hot, add chicken cubes in a single layer. Let the chicken cook for 8-10 minutes on each side (or until no longer pink inside). Drizzle prepared teriyaki sauce over the chicken then sauté another 4 minutes until a glaze forms.
Cauliflower Fried Rice
Yields 3-4 servings
Ingredients
1 bag riced cauliflower
½ small onion (sliced into thin strands or diced)
¼ cup frozen carrots & peas (can omit if strict keto)
1 large egg
2 tbsp soy sauce
2 tbsp sesame oil
1 tbsp minced garlic
Green onion slivers for garnish
Instructions
In a skillet over medium-low heat, add sesame oil, onion, and garlic. Cook until fragrant (3-5 minutes).
Add riced cauliflower and frozen peas/carrots then stir to combine. Increase heat to medium and cover the skillet. Let vegetables soften for about 10 minutes, stirring occasionally to prevent sticking.
While vegetables soften, whisk egg with a fork until scrambled.
After the cauliflower rice has softened, create a well in the center of the skillet and add the scrambled egg. Let the egg cook for 15-20 seconds before scrambling it into the mixture. It will continue cooking as it’s combined.
Finish cauliflower fried rice off with a drizzle of soy sauce and another good stir.
Products Used
