Keto Teriyaki Chicken Thighs And Drumsticks: Low-Carb Recipe

Going keto doesn’t mean giving up teriyaki chicken. I spent way too long avoiding all my favorite Asian dishes because I thought they were too carb-heavy, until I figured out this sugar-free version. Honestly? You can’t even tell it’s keto.

The secret is using the right sugar substitute and balancing the flavors so you still get that sweet-savory teriyaki taste without wrecking your macros. At only 4g net carbs per serving, this fits perfectly into any keto meal plan. Plus, using both thighs and drumsticks gives you variety and keeps things interesting.

This is the recipe that made me realize keto doesn’t have to be boring. It’s flavorful, satisfying, and meal preps like a dream. Your keto life just got way more delicious.

Why You’ll Love This Recipe

Only 4g Net Carbs Per Serving: Traditional teriyaki sauce is loaded with sugar—sometimes 15-20g carbs per serving. This version keeps you in ketosis while delivering all the flavor. You can actually eat this and stay on track with your keto goals.

No Sugar, All Flavor: The sugar-free sweetener doesn’t compromise taste. I’ve served this to non-keto friends who had no idea it was sugar-free. The umami from soy sauce and the sweetness from the keto sweetener create that perfect teriyaki balance.

Thighs AND Drumsticks for Variety: Thighs are rich and juicy, drumsticks are fun to eat with your hands. Having both makes the meal more interesting and satisfying. Plus, drumsticks are usually cheaper, so you’re stretching your dollar.

High Protein, Keto-Friendly: Each serving gives you about 30 grams of protein with minimal carbs and healthy fats from the dark meat. Perfect macros for keto—high fat, moderate protein, low carb.

Meal Prep Champion: Make a batch on Sunday and you’ve got keto lunches or dinners for the entire week. The chicken stays juicy and the flavors actually get better as it sits in the fridge.

Kid-Friendly Despite Being Sugar-Free: Even picky eaters love this. The sauce is sweet enough that kids don’t notice it’s sugar-free, and eating drumsticks with their hands makes it fun.

Ingredients with Key Notes

For the Keto Teriyaki Marinade:

• ½ cup soy sauce – Use tamari for gluten-free
• ¼ cup water
• 3 tablespoons erythritol – Or monk fruit sweetener
• 2 tablespoons rice vinegar – Apple cider vinegar works too
• 1 tablespoon sesame oil – Essential for flavor
• 3 cloves garlic – Minced
• 1 tablespoon fresh ginger – Grated
• 1 teaspoon xanthan gum – For thickening (keto-friendly)
• ¼ teaspoon black pepper

For the Chicken:

• 1 pound boneless, skinless chicken thighs – About 4-5 thighs
• 1 pound chicken drumsticks – About 4-5 drumsticks
• Sesame seeds – For garnish
• Sliced green onions – For garnish

Key Ingredient Notes:

Keto Sweetener: Erythritol is my go-to because it has zero glycemic impact and measures like sugar. Monk fruit sweetener also works great and has no aftertaste. Avoid maltitol—it spikes blood sugar. Stevia works but can be bitter, so use half the amount.

Xanthan Gum Instead of Cornstarch: Traditional teriyaki uses cornstarch for thickening, but that adds carbs. Xanthan gum is carb-free and works perfectly. Use just a teaspoon—a little goes a long way.

Soy Sauce: Regular soy sauce is fine and already low-carb. For gluten-free keto, use tamari or coconut aminos. Coconut aminos are slightly sweeter and less salty, so you might want to add a pinch of salt.

Chicken Choices: Dark meat (thighs and drumsticks) is more keto-friendly than chicken breasts because it’s higher in fat. The fat keeps you satisfied longer and fits keto macros better. Plus, dark meat stays juicy during baking.

Fresh Ginger: Don’t skip this. Fresh ginger gives you that authentic teriyaki flavor. Ground ginger doesn’t cut it here. Grate it on a microplane or mince it really fine.

Step-by-Step Instructions

Make the Keto Teriyaki Marinade

Mix the Base: In a medium bowl, whisk together soy sauce, water, erythritol, rice vinegar, and sesame oil. Whisk vigorously until the sweetener dissolves completely. This can take a minute or two.

Add Aromatics: Stir in the minced garlic and grated ginger. These add depth and that distinctive teriyaki flavor.

Add Xanthan Gum: Sprinkle the xanthan gum over the marinade while whisking constantly. It will thicken immediately, so keep whisking to prevent clumps. The marinade should become slightly thick and glossy.

Taste and Adjust: Taste the marinade. It should be balanced—salty, slightly sweet, tangy. Add more sweetener if you want it sweeter, or more soy sauce if you want it saltier. Remember, the flavors will mellow once the chicken cooks.

Marinate the Chicken

Prep the Chicken: Pat the chicken thighs and drumsticks dry with paper towels. Trim any excess fat from the thighs if you want, but some fat is good for keto.

Marinate: Place the chicken in a large zip-top bag or shallow dish. Pour the keto teriyaki marinade over the chicken, making sure every piece is coated.

Refrigerate: Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours. Thirty minutes is the minimum for flavor penetration. Four hours is ideal. Don’t go longer than 4 hours or the texture can get mushy.

Reserve Some Marinade: Before adding the chicken, set aside about ¼ cup of the marinade in a small bowl for basting. Keep this separate from the raw chicken.

Bake the Chicken

Preheat the Oven: Set it to 400°F. Line a large baking sheet with foil or parchment paper for easy cleanup.

Arrange the Chicken: Remove the chicken from the marinade and arrange it on the baking sheet in a single layer. Space the pieces out so they’re not touching. Discard the used marinade.

Bake: Bake for 30-35 minutes. Drumsticks might need the full 35 minutes, while thighs cook a bit faster. Check the internal temperature—thighs should hit 165°F, drumsticks should hit 175°F for the best texture.

Baste Halfway: At the 15-minute mark, brush the chicken with your reserved marinade. This builds flavor and helps create that glossy finish.

Check for Doneness: Use an instant-read thermometer to check. The juices should run clear, and the meat should be tender.

Optional Broiling Step

Caramelize the Glaze: Turn your oven to broil. Brush the chicken with any remaining reserved marinade. Broil for 2-3 minutes until the edges get slightly caramelized and the glaze gets sticky.

Watch Carefully: Keto sweeteners can burn faster than sugar, so keep a close eye on the chicken under the broiler. You want caramelization, not charring.

Rest and Serve

Rest the Chicken: Let the chicken rest for 5 minutes after removing it from the oven. This lets the juices redistribute and keeps everything moist.

Garnish: Sprinkle with sesame seeds and sliced green onions. The contrast makes it look restaurant-quality.

Serve Hot: These are best served immediately while the glaze is still slightly warm and sticky.

Serving Suggestions

These keto teriyaki chicken pieces work with tons of low-carb sides:

Over Cauliflower Rice: This is the obvious keto swap for regular rice. Season it with a bit of sesame oil and garlic. The cauliflower rice soaks up the teriyaki sauce beautifully.

With Zucchini Noodles: Spiralized zucchini (zoodles) make a great low-carb base. Sauté them quickly with a little oil, then top with the teriyaki chicken and extra sauce.

Keto Asian Slaw: Make a quick slaw with shredded cabbage, carrots (in moderation), and a sesame-ginger dressing. The crunch pairs perfectly with the tender chicken.

Roasted Low-Carb Vegetables: Broccoli, asparagus, bok choy, mushrooms, or green beans roasted with olive oil make perfect sides. Keep it simple and let the chicken be the star.

As Lettuce Wraps: Chop the chicken and serve it in butter lettuce cups with shredded cabbage and a drizzle of extra sauce. Low-carb and fun to eat.

In Keto Bowls: Build bowls with cauliflower rice, sliced chicken, edamame (in moderation), cucumber, avocado, and pickled ginger. Drizzle with the keto teriyaki sauce.

Storage Tips

Refrigerator: Store the chicken in an airtight container for up to 4 days. Keep the chicken and any extra sauce together so the flavors continue to develop.

Freezing: Let the chicken cool completely, then freeze in portions in freezer-safe containers for up to 3 months. Freeze with or without the sauce—both ways work.

Thawing: Thaw overnight in the refrigerator. Don’t microwave from frozen—it makes the chicken rubbery.

Reheating: Microwave for 1-2 minutes, or reheat in a 350°F oven for 10-12 minutes covered with foil. The oven method keeps the chicken juicier.

Meal Prep for Keto: This is perfect for keto meal prep. Cook on Sunday, portion out with cauliflower rice and vegetables, and you’ve got grab-and-go keto meals all week. The macros are consistent and easy to track.

Leftover Ideas: Chop leftover chicken for keto stir-fries, add to cauliflower fried rice, or use in lettuce wraps. The teriyaki flavor works with everything.

Final Thoughts

This Keto Teriyaki Chicken Thighs And Drumsticks recipe proves you don’t have to give up your favorite flavors just because you’re eating low-carb. All the taste, none of the sugar, and it fits your macros perfectly.

Make this your new go-to keto meal prep recipe. Your taste buds and your ketosis will both thank you.

Happy cooking!

Kip