Introduction
Is teriyaki sauce compatible with a keto diet? Unfortunately, traditional teriyaki sauce is usually high in sugar and carbs, making it unsuitable for those following a keto lifestyle. However, fear not! I have created a game-changing recipe for a delightful sugar-free teriyaki sauce that is both low carb and vegan. In just a few minutes, you can whip up a teriyaki marinade and sauce with no added sugar!
The Basics of Teriyaki Sauce
Teriyaki sauce is a staple in Japanese cuisine. Typically, it consists of soy sauce, sugar, and mirin (a type of rice wine). In Westernized versions, additional ingredients like brown sugar, honey, and even pineapple juice are commonly used. Garlic and ginger are popular additions as well.
Making Your Own Teriyaki Sauce
The idea of creating your own teriyaki sauce came to me while reading the book Mostly Plants. Their recipe includes added sugar for sweetness and cornstarch as a thickener. However, making a sugar-free version of teriyaki sauce is incredibly simple, and it’s also low carb and vegan. The best part? It’s absolutely delicious!
The Best Teriyaki Sauce Ever
Make the Best Teriyaki Sauce
Why is this the ultimate teriyaki sauce recipe? Well, if you’ve been following my blog, you know that homemade is always best! But let’s dive into the specific reasons why this sugar-free keto sauce is truly remarkable:
- Customizable to fit any diet: Not only is this teriyaki sauce low carb, keto, and vegan, but you can also make it gluten-free and soy-free (check out the FAQs below for tips).
- Low in carbs and calories: If you’re aiming for weight loss, this no sugar teriyaki sauce is an excellent way to enhance the flavor of your meals while keeping calorie intake to a minimum. With just 45 calories and 2.5 grams of net carbs per serving (2-3 tablespoons), it won’t derail your progress.
- Healthy and personalized: The beauty of homemade sauces lies in the ability to tailor them to your own definition of “healthy.” You’re in control of the ingredients, ensuring that they align with your individual needs and preferences.
Ingredients for Keto Teriyaki Sauce
Keto Teriyaki Sauce Ingredients
To create a sugar-free teriyaki sauce, gather the following ingredients:
- Low sodium or reduced sodium soy sauce
- Unsweetened rice vinegar
- Granular Swerve (white or brown variety, depending on your desired level of sweetness)
- Minced or crushed garlic clove
- Toasted sesame oil
- Grated fresh ginger
- Xanthan gum
- Water
I opted for xanthan gum to thicken the sauce instead of cornstarch. However, you can also use other low carb sauce thickeners such as guar gum or glucomannan. As for the sweetness, adjust the amount of Swerve to your taste. Feel free to substitute it with your preferred zero-calorie sweetener like Splenda, stevia, or monk fruit. Remember to use low sodium or reduced sodium soy sauce to avoid excessive saltiness.
How to Make Sugar-Free Teriyaki Sauce
Instructions:
- Whisk xanthan gum and water together until it forms a smooth gel without any lumps.
- In a small saucepan, combine the soy sauce, rice vinegar, Swerve, garlic, sesame oil, ginger, and the xanthan gum mixture. Thoroughly whisk all the ingredients together.
- Place the pan over medium heat and whisk the sauce frequently until it thickens. This process typically takes around 10-12 minutes. Once it reaches the desired consistency, it’s ready to be used immediately!
- To enjoy a quick and tasty low carb lunch, grill some chicken breasts and coat them with this delightful sauce. For an extra kick, add some broccoli slaw.
Storing Your Homemade Teriyaki Sauce
How to Store Sugar-Free Teriyaki Sauce
Store any remaining teriyaki sauce in the refrigerator and aim to consume it within 3-4 days. If the sauce becomes too thick, simply whisk in a little water and reheat it. It’s important to note that this homemade teriyaki sauce doesn’t contain preservatives like store-bought options, so it won’t have as long of a shelf life.
Expert Tips for your Keto Journey
Expert Tips from a Dietitian
As a level 1 recipe (may aid in fat loss), this sugar-free teriyaki sauce is a low-calorie and low-carb condiment that adds robust umami flavor to your meals. If you’re pursuing a weight loss strategy, incorporating a small amount of teriyaki sauce can help prevent meal monotony.
However, moderation is key here. This sauce is rather potent and not ideal for use as a dipping sauce. The recipe yields enough teriyaki sauce to flavor multiple meals, making it perfect for sharing with the whole family.
It’s essential to be mindful of the high sodium content in teriyaki sauce, even when using reduced sodium soy sauce like I did. So if you’re following a low sodium diet, consider using herbs, citrus juice, or zest to add flavor to your dishes instead of teriyaki sauce.
On the other hand, if you’re on a low carb or keto diet, your electrolyte levels, including sodium, can drop. In this case, slightly increasing your sodium intake might be beneficial. This keto teriyaki sauce can help replenish some of the sodium losses that can occur on a very low carb diet.
Delicious Ways to Use Keto Teriyaki Sauce
How to Use Keto Teriyaki Sauce
This versatile keto teriyaki sauce can be used as a marinade, glaze, or stir-fry sauce. It pairs exceptionally well with salmon, chicken, beef, or tofu. For those adhering to a keto diet, you can enjoy it in Asian dishes with noodles or try it with shirataki noodles for a low-carb alternative.
Here are some effortless ideas for incorporating teriyaki sauce into your recipes:
- Instead of the pineapple juice-based sauce in the Easy Stir Fry Vegetables with Chicken, use this sugar-free teriyaki sauce.
- Enhance the flavor of the tofu in the Air Fryer Tofu Bowls by marinating it in some teriyaki sauce instead of the provided marinade.
- Give the Air Fryer Tilapia a delightful twist by using sugar-free teriyaki sauce instead of the garlic chive miso butter.
For a scrumptious meal, serve this teriyaki sauce over grilled chicken, paired with raw shredded vegetables. For optimal taste, shred the chicken and mix it with the sauce. The images below showcase the sauce drizzled on the chicken.
Frequently Asked Questions
Frequently Asked Questions
Q: Are you looking for more sugar-free recipes?
A: You’re in luck! I have an abundance of recipes with no added sugar for you to enjoy. After you’ve mastered this low carb teriyaki sauce, explore these other delightful options:
- Sugar-Free Apple Crisp
- Keto Lemonade
- Low Carb Trail Mix
- Fat Flush Soup
- Vegan Oyster Mushroom Jerky
- Low-Calorie Baked Oatmeal
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Wrapping Up
And now for the disclaimer…
All recipes on this website may or may not be suitable for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician to determine the dietary pattern that best fits your requirements.
Please note that “keto” recipes found on the web might not be appropriate for those using ketogenic diets as part of their medical nutrition therapy. This includes the recipe provided here.
The nutrition information provided is an estimate and should be used as a courtesy. Actual nutritional values may vary based on the specific brands and ingredients used. Calorie information on food labels can be highly inaccurate, so don’t get too caught up in the numbers.
For more information on how the three recipe levels can support your weight management goals, refer to my Overnight Oats with Yogurt post. Let’s get cooking!
Recipe
For the complete recipe and detailed instructions, click here.
Comments
What are your favorite ways to use teriyaki sauce? Let me know in the comments below!