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Keto Teriyaki Chicken Meal Prep Sugar Free - Easy, Flavor-Packed, and Ready for the Week

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
  • Oil: 2 tablespoons avocado oil or light olive oil
  • Aromatics: 3 cloves garlic, minced; 1 tablespoon fresh ginger, minced
  • Coconut aminos or soy sauce: 1/2 cup (use tamari if gluten-free; check labels)
  • Sweetener: 2–3 tablespoons granular erythritol or allulose (allulose gives a smoother glaze)
  • Vinegar: 1 tablespoon rice vinegar (unseasoned) or apple cider vinegar
  • Toasted sesame oil: 1–2 teaspoons for finishing
  • Thickener: 1 teaspoon xanthan gum or 2 teaspoons arrowroot mixed with water (arrowroot adds a few carbs)
  • Broth or water: 1/2 cup chicken broth or water
  • Veggies (low-carb): 4 cups broccoli florets, 1 red bell pepper, and 1 small zucchini, sliced
  • Garnishes: Sesame seeds and sliced green onions
  • Optional heat: Red pepper flakes or a touch of chili-garlic sauce (sugar free)
  • Salt and pepper: To taste

Method
 

  1. Prep the chicken: Pat dry and season lightly with salt and pepper. Cut into even bite-size pieces for quick, uniform cooking.
  2. Whisk the sauce: In a bowl, combine coconut aminos or soy/tamari, sweetener, vinegar, broth, and a pinch of red pepper flakes if using. Set aside.
  3. Sear the chicken: Heat 1 tablespoon oil in a large skillet over medium-high. Add half the chicken in a single layer. Sear 3–4 minutes per side until browned and cooked through. Remove, then repeat with remaining chicken and oil.
  4. Sauté aromatics: Reduce heat to medium. Add garlic and ginger to the skillet. Cook 30–45 seconds until fragrant, stirring constantly.
  5. Add the sauce: Pour in the sauce. Bring to a simmer for 2–3 minutes to meld flavors.
  6. Thicken the teriyaki: Sprinkle in xanthan gum slowly while whisking, or stir in arrowroot slurry. Simmer 1–2 minutes until glossy. Don’t overdo the xanthan—a little goes a long way.
  7. Return chicken to pan: Toss to coat evenly. Finish with toasted sesame oil. Taste and adjust salt, sweetness, or vinegar as needed.
  8. Cook the veggies: In a separate pan, sauté broccoli, bell pepper, and zucchini with a pinch of salt and pepper until crisp-tender, about 5–7 minutes. You can also steam the broccoli for a brighter green bite.
  9. Assemble meal prep: Divide veggies into 4–5 containers. Top with teriyaki chicken and extra sauce. Garnish with sesame seeds and green onions.
  10. Cool, then store: Let everything cool slightly before sealing. Store as directed below.