How Many Carbs Are in Teriyaki Chicken?

Teriyaki chicken is a popular Asian-inspired dish that combines soy sauce rice wine ginger, and other flavorful ingredients to create a sweet and salty glaze for chicken. But is teriyaki chicken keto-friendly? With all that sugary glaze, many ketogenic dieters wonder how many carbs are actually in teriyaki chicken?

Today, we’re going to talk about how teriyaki chicken fits into a low-carb keto diet and give you some tips on how to make keto-friendly teriyaki chicken at home.

Calculating the Carb Count in Teriyaki Chicken

We need to look at both the chicken and the teriyaki sauce to find out how many carbs are in teriyaki chicken.

Plain Chicken

Lean protein like chicken is good for you and naturally low in carbs. Here are the carb counts for 3. If you look at the USDA FoodData Central database, 5 ounces (100 grams) of these common chicken cuts:

• Chicken breast: 0g net carbs
• Chicken thigh: 0g net carbs
• Chicken drumstick: 0g net carbs
• Chicken wings: 0g net carbs

As you can see, plain chicken contains virtually zero carbohydrates.

Teriyaki Sauce

The carb count of teriyaki sauce can vary greatly depending on the ingredients and recipe, but most contain around 15-30 grams of net carbs per cup.

The main sources of carbs in teriyaki sauce are:

• Sugar: Teriyaki sauce often contains sugar, which adds sweetness. White sugar, brown sugar, honey, and other natural sweeteners are used in some recipes.

• Mirin: Mirin is a sweet Japanese rice wine used to flavor teriyaki. It has around 14g net carbs per tablespoon.

• Starch thickeners: Cornstarch, potato starch, or flour are sometimes used to thicken the sauce.

To get a more precise carb count, you’ll need to look at the nutrition facts label of the specific teriyaki sauce you are using. Pre-made bottled sauces can vary widely in their carb content.

Serving Size Matters

When served in restaurants, teriyaki chicken is liberally sauced—but that doesn’t mean you eat all of that sauce!

Pay attention to serving sizes. A 3.5 oz chicken breast with 2 tablespoons of teriyaki sauce may have around 5 grams of carbs total. But a full cup of sauce would add 15-30 grams more.

Is Teriyaki Chicken Keto?

Now that we know the ingredients, we can better evaluate whether teriyaki chicken fits into a keto diet.

The ketogenic diet typically limits net carbs to 20-50g per day. Some people aim for under 20g daily when starting out.

Plain chicken is no problem—it’s zero carb. But teriyaki sauce, with its sugars and starch thickeners, can quickly push you over your carb limit if you aren’t careful.

The verdict? Teriyaki chicken can be keto-friendly in moderate serving sizes, but you need to account for the carbs in the sauce. Stick to a lighter glaze and you should be able to fit it into your daily carb target.

Here are some tips for keeping teriyaki chicken keto:

• Use a low-carb teriyaki sauce recipe or commercial product. Some have only 2-3g carbs per tablespoon.

• Measure sauce carefully and stick to 1-2 tablespoons per serving.

• Bake or grill chicken instead of deep-frying in starchy batters. Skip the rice or noodles too.

• Balance it out by adding more low-carb veggies like broccoli, cauliflower, or zucchini.

How to Make Keto Teriyaki Chicken

Making your own homemade teriyaki sauce is the best way to control the carb count.

Here is a simple recipe for keto teriyaki sauce and chicken:

Keto Teriyaki Sauce Ingredients:

• 1/2 cup soy sauce
• 1/4 cup rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 2-4 tablespoons erythritol or other low-carb sweetener
• 1 teaspoon garlic powder
• 1/2 teaspoon red pepper flakes (optional)

Instructions:

1. Combine all sauce ingredients in a small saucepan. Simmer over medium heat for 5 minutes, stirring frequently, until erythritol dissolves.
2. Let sauce cool then pour into an airtight container. Refrigerate until ready to use.

Keto Teriyaki Chicken:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 2 tablespoons avocado oil or olive oil
• 1/4 cup keto teriyaki sauce
• Sesame seeds, scallions, lime wedges for garnish (optional)

Instructions:

1. In a large skillet or wok, heat 1 tablespoon oil over medium-high heat.
2. Add chicken and stir-fry for 4-5 minutes until browned on the outside and cooked through. Set aside on a plate.
3. Add remaining 1 tablespoon oil to the skillet. Pour in teriyaki sauce and let simmer for 1-2 minutes.
4. Return chicken to skillet and turn to coat in sauce. Cook for 1 minute until heated through.
5. Serve teriyaki chicken topped with sesame seeds, scallions, and lime wedges if desired. Enjoy!

This easy homemade recipe keeps the net carbs to around 3g per serving. Pair with stir-fried veggies for a complete keto-friendly meal.

While teriyaki chicken has some limitations on keto, you can definitely still enjoy this yummy dish in moderation. Just stick to reasonable sauce portions, choose low-carb ingredients, and balance it out with other keto foods. A little teriyaki flavor can fit into your diet when you pay attention to carbs.