What Is Teriyaki Chicken?
Although “teriyaki” originally refers to a cooking method where meat gets marinated and cooked over hot coals, most versions of teriyaki chicken today combine grilled poultry with a sweet and sticky Asian-style sauce made with sugar, soy sauce, garlic, and ginger.
Is Teriyaki Chicken Healthy?
If you’re watching your starch intake or want to avoid added sugar, teriyaki chicken is not the healthiest meal choice. At restaurants, the sauce will almost always contain added sugar, cornstarch, and soy sauce (see why I don’t recommend soy sauce and the best soy sauce substitutes). However, it’s easy to make your own healthy teriyaki chicken that keeps all the flavor without these hidden ingredients. This cauliflower rice recipe with chicken is proof!
Teriyaki Chicken And Cauliflower Rice Ingredients
Here I explain the best ingredients for keto chicken teriyaki, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Keto Teriyaki Sauce – This sugar-free teriyaki sauce recipe is so thick and rich, without the high carbs from thickeners like cornstarch or gummy texture of xanthan gum… all thanks to Wholesome Yum Keto Honey and Besti Brown Sugar substitute! While you can use other cornstarch substitutes to thicken, you won’t get that honey flavor and the texture is really best using the keto honey. For the brown sugar sub, avoid using sweeteners made with erythritol here (this includes most other brands of monk fruit and stevia), as they will not dissolve and the sauce will not be smooth. Cauliflower Rice – Make homemade cauliflower rice in minutes as the base for this saucy chicken and riced cauliflower. You can rice cauliflower florets from a whole head yourself, or buy frozen riced cauliflower to save time. Sauteed Broccoli – This sauteed broccoli adds classic veggie flavors to this healthy chicken teriyaki bowl, but you can also use any of your favorite stir fry vegetables. Chicken Thighs – Get a boneless, skinless variety. You can use boneless skinless chicken breasts if you prefer, too. Garnishes – Sesame seeds and green onions make a delicious finish here, but they’re totally optional.
How To Make Healthy Teriyaki Chicken
This section shows how to make teriyaki keto chicken and riced cauliflower with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Variations
Although this dish creates a cauliflower rice recipe with chicken, you don’t have to stop there — it’s easy to switch in different ingredients to your taste.
Change meats – Instead of chicken, cook meats like grilled salmon, shrimp skewers, or steak bites. Prepare teriyaki sauce according to the original recipe and brush onto meats before serving. Swap veggies – I used simple broccoli for my veggie side, but you can also make a mixed vegetable stir fry or use virtually any low carb veggies you have on hand. Use noodles – Instead of cauliflower rice, make zucchini noodles, shirataki noodles, or even kelp noodles. Swap flavors – If you want to change it up from teriyaki, try this chicken stir fry with cauliflower rice.
Storage Instructions
Store: Keep all components separately in the refrigerator for up to 3 days. Meal prep: Cook meat, veggies, and sauce separately and assemble when ready to serve. Reheat: Reheat in a microwave or hot skillet until warmed through (if frozen, thaw overnight in the fridge first). Freeze: I wouldn’t recommend freezing the assembled recipe, but you can freeze the cooked vegetables and meat for 3-4 months.
More Keto Bowl Recipes
Love meals all in a bowl? Try these mouthwatering dishes! Please enter your first name for your account. Your saved recipe will also be sent to your email.
