Craving the sweet and savory flavors of teriyaki chicken but want to stay within your low-carb or ketogenic diet? Grilled Teriyaki Chicken Thighs are here to satisfy your cravings without the carb overload. These juicy, flavorful chicken thighs are marinated in a sugar-free teriyaki sauce, then grilled to perfection for a guilt-free twist on a classic favorite. Perfect for weeknight dinners, barbecues, or meal prep, these chicken thighs are as satisfying as they are easy to make.
In this article, we’ll guide you through making these keto-friendly creations, discuss their nutritional benefits, and provide tips for customization to suit your taste preferences. Let’s dive into the world of guilt-free grilling!
Why Choose Grilled Teriyaki Chicken Thighs?
Traditional teriyaki dishes often rely on sugary sauces and high-carb marinades, making them incompatible with a ketogenic or low-carb lifestyle. By using sugar substitutes, fresh ingredients, and wholesome fats, you can enjoy all the rich, umami goodness while staying within your dietary goals. Here’s why this recipe stands out:
Benefits of Grilled Teriyaki Chicken Thighs:
- Low in Carbs: Uses sugar substitutes instead of refined sugar and avoids high-carb thickeners.
- High in Protein and Healthy Fats: Packed with lean protein from chicken thighs and fats from sesame oil or avocado oil.
- Perfect for Any Occasion: Captures the essence of teriyaki flavors in a healthier, low-carb form.
- Customizable: Easily adapt the recipe to suit your spice tolerance or dietary needs.
- Quick and Easy: Ready in under 30 minutes, making it ideal for busy days or last-minute meals.
Ingredients Breakdown
To create Grilled Teriyaki Chicken Thighs , let’s break down the key components:
1. Chicken Thighs
The foundation provides juiciness and flavor:
- Boneless, Skinless Chicken Thighs: Adds richness and keeps the dish moist.
- Optional: Use bone-in chicken thighs for extra flavor and texture.
2. Teriyaki Marinade
This adds sweetness and umami:
- Soy Sauce (or Coconut Aminos for Gluten-Free): Provides salty depth.
- Sugar Substitute: Erythritol, monk fruit, or stevia replaces traditional sugar.
- Garlic and Ginger: Enhances the overall flavor profile.
- Sesame Oil: Adds nutty richness.
- Rice Vinegar or Apple Cider Vinegar: Adds tanginess.
- Optional Thickener: Xanthan gum or a slurry of water and guar gum for a glossy finish.
3. Garnishes
These add flair and freshness:
- Sesame Seeds: Adds crunch and visual appeal.
- Green Onions: Adds brightness and color.
- Optional: Lime wedges for a citrusy touch.
Step-by-Step Recipe Guide
Here’s a detailed guide to creating Grilled Teriyaki Chicken Thighs that will leave you craving more.
Servings: 4 servings
Preparation Time: 15 minutes
Marinating Time: 30 minutes (optional)
Cooking Time: 10-15 minutes
Ingredients:
- For the teriyaki marinade:
- 1/4 cup soy sauce (or coconut aminos for gluten-free)
- 2 tbsp sugar substitute (e.g., erythritol or monk fruit)
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tbsp sesame oil
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- Optional: 1/4 tsp xanthan gum for thickening
- For the chicken:
- 1 1/2 lbs boneless, skinless chicken thighs
- 1 tbsp avocado oil or olive oil (for grilling)
- For garnish:
- 1 tbsp sesame seeds
- 2 tbsp chopped green onions
- Optional: Lime wedges
Instructions:
- Prepare the Teriyaki Marinade:
- In a small bowl, whisk together the soy sauce (or coconut aminos), sugar substitute, rice vinegar, sesame oil, minced garlic, and grated ginger.
- Optional: If you prefer a thicker sauce, stir in xanthan gum until the desired consistency is reached.
- Marinate the Chicken (Optional):
- Place the chicken thighs in a resealable plastic bag or shallow dish.
- Pour half of the teriyaki marinade over the chicken, reserving the other half for basting. Seal the bag or cover the dish and refrigerate for 30 minutes (or up to 4 hours for deeper flavor).
- Preheat the Grill:
- Preheat your grill to medium-high heat (about 375°F-400°F). Lightly grease the grates with avocado oil or olive oil to prevent sticking.
- Grill the Chicken:
- Remove the chicken thighs from the marinade (discard the used marinade).
- Place the chicken on the preheated grill and cook for 5-6 minutes per side, or until the internal temperature reaches 165°F.
- During the last 2 minutes of cooking, brush the reserved teriyaki sauce over the chicken for extra flavor.
- Garnish and Serve:
- Remove the chicken from the grill and let it rest for 3-5 minutes.
- Garnish with sesame seeds and chopped green onions.
- Optional: Serve with lime wedges for an extra burst of flavor.
- Enjoy the juicy, flavorful goodness!
Nutritional Information
Per serving (based on 4 servings):
- Calories: ~200-250
- Total Carbs: ~5g (Net Carbs: ~3g)
- Protein: ~28g
- Fat: ~10g
- Fiber: ~2g
This makes Grilled Teriyaki Chicken Thighs a satisfying, low-carb meal that fits perfectly within a ketogenic or low-carb diet.
Tips for Success
- Use Fresh Ingredients: High-quality soy sauce, fresh ginger, and garlic ensure the best flavor and texture.
- Prevent Sticking: Brush the grill grates with oil before cooking to avoid the chicken sticking.
- Adjust Sweetness: Taste the marinade before cooking and adjust the sugar substitute to your preference.
- Store Properly: Keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave before serving.
Customization Ideas
One of the best things about this recipe is its versatility. Here are some ideas to tailor it to your liking:
- Add Heat: Stir in red pepper flakes or sriracha for a spicy kick.
- Boost the Veggies: Serve with a side of roasted broccoli, zucchini, or cauliflower rice for extra nutrition.
- Gluten-Free Option: Use coconut aminos instead of soy sauce for a gluten-free alternative.
- Dairy-Free Version: This recipe is naturally dairy-free, but ensure all packaged ingredients are certified dairy-free if needed.
Final Thoughts
Grilled Teriyaki Chicken Thighs are the ultimate solution for enjoying a sweet and savory dish without derailing your low-carb lifestyle. With their juicy texture, bold flavors, and customizable options, these chicken thighs satisfy even the pickiest eaters. Whether you’re serving them for weeknight dinners, barbecues, or meal prep, this recipe delivers big flavor in every bite.
Whether you’re hosting a casual gathering, feeding your family, or simply craving a comforting meal, this dish proves that healthy eating doesn’t have to mean sacrificing taste. Plus, its adaptability ensures that everyone—regardless of dietary preferences—can enjoy a serving.
So grab your ingredients, fire up your creativity, and get ready to indulge in a meal that’s as satisfying as it is nutritious. Trust us—once you try these Grilled Teriyaki Chicken Thighs, you’ll never miss the carb-heavy originals!
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Grilled Teriyaki Chicken Thighs: A Low-Carb, Keto-Friendly Delight
- Total Time: 1 hr 25 mins
Description
Tender chicken thighs marinated in a sweet and savory sauce.
Ingredients
½ cup hot water
3 tablespoons packed Brown Sugar Sweetener
¼ cup soy sauce, or low-sodium soy sauce
½ tablespoon minced garlic ½ tablespoon ginger paste or chopped fresh ginger
6 boneless skinless chicken thighs
Instructions
In a liquid measuring cup or small bowl combine the hot water and the brown sugar. Stir to dissolve the sugar. Stir in the remaining marinade ingredients.
Place the chicken thighs in a large zip top bag. Pour in the homemade teriyaki marinade and toss to coat the chicken. Seal the bag and place in the refrigerator to marinate for at least an hour and up to 48 hours. Alternatively you can use a large bowl and cover with a lid or plastic wrap.
When ready to cook, preheat the grill to high heat (500F). Remove the chicken from the marinade and reserve the excess marinade to make a glaze for the chicken. Place the chicken on the grill grates over direct heat and cook for 4-5 minutes, until grill marks form. Flip to the other side and cook for a few minutes more or until the internal temperature of the chicken registers at least 165F. Thighs are more forgiving than boneless skinless chicken breast and are better when cooked until 185F.
To make a glaze: Pour the reserved marinade remaining in the bowl into a small saucepan and heat over medium-high heat. Let simmer for 5-8 minutes or until it thickens. For a thicker sauce, you can combine 1 tablespoon of cornstarch in 2 tablespoons of water to make a cornstarch slurry. Stir into the simmering sauce to thicken. Spoon the homemade sauce over cooked chicken just before serving. Garnish with sesame seeds and sliced green onions if desired. (note: any uncooked marinade must be discarded)
Serve chicken with a sprinkle of sesame seeds and sliced green onions, if desired. Chicken teriyaki is also delicious served with grilled fresh pineapple.
- Prep Time: 5 mins
- Cook Time: 20 mins
Nutrition
- Serving Size: 6
- Calories: 128
- Fat: 4g
- Carbohydrates: 1g
- Protein: 20g