Keto Teriyaki Chicken & Veggies

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Keto Teriyaki Chicken & Veggies is a juicy & flavorful dish. It contains chicken, broccoli, zucchini, bell peppers, avocado oil, sesame oil, coconut aminos, garlic, ginger, keto brown sweetener, rice vinegar, sesame seeds, green onions, and seasonings. These chicken and veggie bowls are perfect for people following a keto lifestyle, as there is no use of sugar or high-carb teriyaki sauce in it. You can omit the sesame seeds if you have an allergy. These chicken & vegetable bowls are prepared quickly in 30 minutes, perfect for busy days. Serve this Keto Teriyaki Chicken & Veggies with cauliflower rice, zucchini noodles, and Asian cucumber salad to make it more flavorful. We would easily store this dish for some time, perfect for meal prep in advance.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Calories: 295 kcal
  • Preparation Duration: Ten minutes
  • Serving size: 1 bowl
  • Cooking Duration: Twenty minutes
  • Diet: Keto
  • Cuisine: Asian-inspired
  • Total Duration: Thirty minutes
  • Course: Dinner
  • Serving: 4

EQUIPMENT:

  • Tongs
  • Large wok
  • Mixing dish
  • Whisk

INGREDIENTS:

  • One lb. chicken thighs (without bone and skin)
  • One tsp. garlic paste
  • One tbsp. avocado oil
  • One cup of broccoli florets
  • One tbsp. sesame oil
  • ½ red bell pepper
  • One tbsp. keto brown sweetener
  • ½ yellow bell pepper
  • One tbsp. rice vinegar
  • One small zucchini
  • 1 tablespoon sesame seeds
  • 2 tablespoon coconut aminos
  • One tsp. xanthan gum
  • Two green onions
  • One tsp. grated ginger

INGREDIENT NOTES:

CHICKEN THIGHS:

  • Make this keto dish with the chicken thighs to make it juicy, tender, & flavorful. It will provide lots of protein and healthy fats in the dish. Trim the excess fat content so they cook evenly while maintaining their moisture.

AVOCADO OIL:

  • Add the avocado oil to sear the chicken and vegetables evenly. It offers healthy fats and has a high smoke point for stir-frying. Utilize olive oil instead if required.

BROCCOLI:

  • Use the broccoli florets to add freshness, fiber, vitamins, and crunch to the dish. It will keep the carbohydrate content low while making the meal more filling.

RED & YELLOW BELL PEPPERS:

  • Add the red and yellow bell peppers to offer natural sweetness, vibrant color, and antioxidants. They balance the savory teriyaki sauce and add a slight crunch.

ZUCCHINI:

  • Include the zucchini to provide a soft texture and mild flavor in the dish. It absorbs the teriyaki sauce well while keeping the recipe keto-friendly.

COCONUT AMINOS:

  • Add the coconut aminos to offer the savory umami flavor that forms the base of the keto teriyaki sauce. Utilize tamari instead if preferred for the ketogenic diet.

SESAME OIL:

  • Use the sesame oil to add a rich, nutty aroma and authentic Asian flavor. It enhances the overall taste of the sauce.

RICE VINEGAR:

  • Add the rice vinegar to offer a mild tangy taste that balances the sweetness of the sauce. It brightens the overall flavor without overpowering the dish.

KETO BROWN SWEETENER:

  • Use the keto brown sweetener to provide the traditional sweet teriyaki taste without adding sugar or extra carbohydrates. It helps create the perfect balance of sweet and savory flavors.

GARLIC PASTE:

  • Add the garlic paste to provide a bold, aromatic flavor that blends smoothly into the sauce. It creates the savory base of the teriyaki mixture.

GINGER:

  • Use the fresh grated ginger to offer a warm, slightly spicy flavor and authentic Asian taste. It pairs perfectly with the garlic in the sauce. Don’t add dry ginger as it will not provide the same fresh flavor.

XANTHAN GUM:

  • Add the xanthan gum to naturally thicken the teriyaki sauce without adding carbohydrates. It creates a glossy texture similar to traditional cornstarch-thickened sauces.

SESAME SEEDS:

  • Sprinkle the sesame seeds on top to offer crunch, nutty flavor, and an attractive finish. They enhance both the texture and appearance of the dish.

GREEN ONIONS:

  • Add the green onions to provide freshness, mild onion flavor, & color. They complete the dish with a light, crisp finish.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. Warm the oil in the large pan over a moderate flame.
  2. Include the chicken & saute for 6-7 minutes.
  3. Put the chicken in the plate when it gets golden.
  4. Include the zucchini, broccoli, and bell pepper in the same pan till they get crisp.
  5. Mix the ginger, sweetener, rice vinegar, coconut aminos, garlic, & sesame oil in a small dish.
  6. Add the vegetables & xanthan gum and stir properly so it gets thick.
  7. Then we add the chicken to the pan and mix everything for three minutes so everything gets coated properly.
  8. Garnish parsley on the dish & serve.

SERVING SUGGESTIONS:

MAIN PAIRINGS:

  • Zucchini Noodles
  • Keto Fried Rice
  • Cabbage Stir-Fry

SIDE DISHES:

  • Sesame Coleslaw
  • Spinach Stir-Fry
  • Steamed Bok Choy

TOPPINGS:

  • Crushed Peanuts
  • Chili Flakes
  • Sliced Green Onions

SOUPS:

  • Egg Drop Soup
  • Kimchi Soup
  • Clear Vegetable Soup

DRINKS:

  • Iced Green Tea
  • Lemon Water
  • Cucumber Mint Water

TIPS:

  • Make even slices of vegetables so they cook quickly & evenly.
  • Don’t cook the vegetables for a long time. They should be crisp.
  • Include chili paste or Sriracha to include the additional spice content.
  • Utilize tamari in place of coconut aminos if you want.

STORAGE INFORMATION:

FRIDGE:

  • Add the dish in the closed box and store for four days.

FREEZER:

  • Make the portions & put in the box to freeze for 2 months.

FAQs:

Will I use chicken breast instead to prepare this dish?

  • Yes, we can; though chicken thighs are tastier and juicier in the stir-fry.

Is the teriyaki sauce good for keto?

  • Teriyaki sauce is not traditionally keto, but you can use sugar-free components to make a keto version or look for a keto variety in the store.

Will I include some vegetables in the dish?

  • We can include some green beans, spinach, or zucchini in the dish to add a different flavor profile.

Can I prepare this dish for meal planning purposes?

  • We can easily prepare and meal prep this dish for convenience.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Number of calories: 295 kcal

Total carbs: 8 g

Fiber: 2 g

Protein: 28 g

Net carbs: 6 g

Fat: 18 g

Calcium: 42 g

Portion size: 1 bowl Iron: 1.6 g

Vitamin A: 115 g

Sodium: 620 g

Potassium: 420 g