Oven Baked Keto Teriyaki Chicken for Weeknight Dinner
If you’re on the lookout for a delicious yet easy dinner option that fits your keto lifestyle, this oven baked keto teriyaki chicken recipe is your answer. It’s flavorful, satisfying, and requires minimal effort, making it perfect for busy weeknights. This dish brings together the rich flavors of traditional teriyaki with a low-carb twist, ensuring you can enjoy your favorite tastes without the guilt.
This recipe is not only simple but also versatile. You can serve the teriyaki chicken over cauliflower rice for a complete meal, or alongside steamed broccoli and other low-carb veggies. It’s an excellent choice for meal prepping too, ensuring you have tasty lunches or dinners ready for the week ahead.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 1.5 pounds boneless, skinless chicken thighs
- 1/4 cup soy sauce or tamari (for gluten-free)
- 2 tablespoons apple cider vinegar
- 2 tablespoons erythritol sweetener
- 1 tablespoon sesame oil
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 1 teaspoon red pepper flakes (optional)
- 2 teaspoons sesame seeds (for garnish)
- 2 green onions, chopped (for garnish)
Instructions
- Preheat your oven to 400°F (200°C).
- In a medium bowl, whisk together soy sauce, apple cider vinegar, erythritol, sesame oil, minced garlic, minced ginger, and red pepper flakes until well combined.
- Place the chicken thighs in a large resealable plastic bag or a shallow dish and pour the marinade over the chicken.
- Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours for more flavor.
- Once marinated, remove the chicken from the marinade and place it in a baking dish. Reserve the marinade for later.
- Bake the chicken in the preheated oven for 25 minutes.
- While the chicken is baking, pour the reserved marinade into a small saucepan and bring it to a boil over medium heat.
- Reduce the heat and let it simmer for about 5-7 minutes, or until it thickens slightly.
- After 25 minutes, remove the chicken from the oven and brush the thickened marinade over the chicken thighs.
- Return the chicken to the oven and bake for an additional 5-10 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
- Remove the chicken from the oven and let it rest for a few minutes before slicing.
- Garnish with sesame seeds and chopped green onions before serving.
- Enjoy your delicious oven baked keto teriyaki chicken!
Why This Recipe Works
This oven baked keto teriyaki chicken is a game changer for those who love the bold flavors of teriyaki but want to keep their carb intake low. By using erythritol as a sweetener, we can achieve the sweetness typical of teriyaki without the sugar. The combination of soy sauce and sesame oil gives the chicken a rich umami flavor that is sure to impress.
Cooking the chicken in the oven ensures that it stays juicy while developing a beautiful glaze from the marinade. This method is not only healthier than frying but also allows for easy cleanup, making it ideal for busy weeknights.
Serving Suggestions
To make this meal even more satisfying, consider serving your oven baked keto teriyaki chicken with:
- Steamed broccoli or asparagus
- Cauliflower rice, which is a great low-carb substitute for traditional rice
- Shredded cabbage salad with a light dressing
- Stir-fried bell peppers and zucchini
These options will complement the flavors of the teriyaki chicken while keeping your meal low in carbohydrates.
Meal Prep Tips
This recipe is perfect for meal prepping. You can easily double the recipe and store leftovers in individual containers for a quick lunch or dinner throughout the week. Just reheat in the microwave or oven when you’re ready to eat.
Additionally, the chicken can be marinated the night before or in the morning before you head out for the day. This allows the flavors to penetrate the meat even deeper, resulting in a more flavorful dish.
Variations to Try
Feel free to customize this recipe to suit your tastes. Here are a few variations:
- Add vegetables to the baking dish, such as bell peppers, snap peas, or zucchini for a one-pan meal.
- Substitute chicken thighs with chicken breasts if you prefer a leaner cut.
- For a spicy kick, add more red pepper flakes or a dash of sriracha to the marinade.
- Switch up the sweetener; monk fruit sweetener can also work well in this recipe.
Frequently Asked Questions
1. Can I use chicken breasts instead of thighs?
Yes, you can use chicken breasts if you prefer a leaner option. Just be mindful that they may cook faster, so check for doneness earlier.
2. How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
3. Is this recipe gluten-free?
To make this dish gluten-free, use tamari instead of regular soy sauce, as tamari is made without wheat.
4. Can I freeze the teriyaki chicken?
Yes, you can freeze the marinated chicken before cooking. Place it in a freezer-safe bag, and it will last for up to 3 months. Thaw in the refrigerator before cooking.
Final Thoughts
This oven baked keto teriyaki chicken is not only a quick and easy weeknight dinner but also a delicious way to stay on track with your keto diet. The combination of savory flavors and tender chicken makes it a hit with the whole family. Plus, with meal prep options, you can enjoy this dish multiple times throughout the week without any hassle.
Give this recipe a try and elevate your dinner game. With minimal ingredients and effort, you’ll have a satisfying meal that everyone will love. Enjoy your healthy, homemade keto teriyaki chicken tonight!
