Published: by Carolyn
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Oh the umami! Dig into a plate of these juicy chicken wings glazed with a sweet and tangy keto teriyaki sauce. You will hardly believe they didn’t come from some famous wing joint!
Nothing makes my family happier than hearing that chicken wings are on the menu. When we order them from a restaurant, we go big, getting enough for two meals or more. Then we happily munch on them for several days.
When I cook them myself, I also have to go big. A regular batch of keto chicken wings disappears in the blink of an eye! So it’s always worth making more.
These Keto Teriyaki Chicken Wings are no exception. Succulent and juicy, and glazed with sugar-free teriyaki sauce, they taste just like the sticky Asian wings from your favorite wing place. But with almost none of the carbs!
Why this recipe is so awesome
Chicken wings are a low carb food, but what we put on them can make them less so. Typically, I stick with dry rub varieties like Cajun Wings. And classic Buffalo sauce is a good choice as well.
But my kids love some of the sticky, sugar-laden sauces. And I can’t help eye them with a little envy because they look and smell delicious. Then I look at the carb count and I sigh. Because teriyaki wings from a takeout place have about 25g of carbs per serving. No thanks!
Turns out that making your own keto teriyaki sauce is not only easy, it’s just as delicious. Quite honestly, you won’t be able to tell this stuff from the real deal.
You could put it on any kind of chicken or meat, or add it to a stir-fry. I chose to use mine to both marinate the wings and as a delicious glaze brushed on while they were cooking. So finger-licking good!
Ingredients you need
- Chicken wings: I made 2 pounds of wings for this recipe, but you could easily do more or less, depending on what you need.
- Tamari: I prefer this stronger, gluten-free version of soy sauce as it adds more flavor. You can also use soy sauce or coconut aminos.
- Rice vinegar: This adds a touch of tang to the teriyaki sauce.
- Toasted sesame oil:If you can, get toasted sesame oil for better flavor. You could use another oil like avocado if you prefer.
- Garlic: Keto teriyaki sauce needs fresh garlic.
- Ginger: Use fresh if possible. If not, add half a teaspoon of powdered ginger.
- Liquid allulose: This helps make the sauce more sticky, like the real thing. See the expert tips for alternatives
- Brown sugar alternative: You can use homemade brown sugar alternative or another sweetener like Swerve Brown.
- Glucomannan: You need a thickener likeglucomannanor xanthan gum.
- Garnishes: Toasted sesame seeds and green onions
Step-by-step directions
1. Prepare the marinade: Whisk together the tamari, vinegar, sesame oil, garlic, and ginger in a medium bowl.
2. Marinate the wings: Place the wings in a shallow bowl and drizzle with about half of the sauce. Toss to coat and let marinate 30 minutes, tossing frequently to allow the wings to soak up the marinade.
3. Make the glaze: Meanwhile, add the remaining sauce to a small saucepan. Stir in the allulose, brown sweetener, and water. Bring to a boil, then reduce the heat to a simmer. Cook 5 minutes, until beginning to thicken. Remove from heat and sprinkle the surface with the glucomannan, whisking constantly to combine. Return to heat and simmer another minute, then set aside.
4. Cook the wings: Preheat the air fryer to 400ºF and arrange the wings in a single layer. Brush with marinade leftover in the bowl. If you have a small air fryer, you may need to work in batches. Air fry 18 minutes, flipping once. Brush the tops with some glaze and return to the air fryer for another 2 minutes or so.
5. Glaze the wings: Brush the tops with some glaze and return to the air fryer for another 2 minutes or so. Brush with the remaining sauce, sprinkle with sesame seeds and green onion, and serve hot.
Expert tips
I recommend looking for smaller wings as they cook more quickly and crisp up a little better. You can use fresh or frozen wings. If using frozen, make sure to thaw them completely and pat them dry before adding to the marinade.
Using some allulose, whether it’s liquid or granular, will help the consistency of your sauce. It will become thicker and have that sticky quality, similar to regular teriyaki. But using erythritol-based sweeteners will still work and be delicious.
Oven-baked method
- Preheat the oven to 425ºF and set a metal rack above a large rimmed baking sheet. Brush or spray the rack with oil. Place the wings on the rack, brush lightly with sauce, and bake 12 to 14 minutes
- Flip the wings over and brush the other side with sauce, then bake another 12 to 14 minutes.
Frequently Asked Questions
Is teriyaki sauce keto friendly
Classic teriyaki sauce has added sugars and really isn’t very good for keto diets. However, this recipe for Sugar Free Teriyaki Sauce has no added sugars and only about 1g of carbs per serving.
How do I store leftover keto chicken wings?
Store any leftovers in an air tight container in the fridge for 3 or 4 days. You can re-heat them in a warm oven, although they will never be quite as crispy as when they are freshly cooked.
How many carbs are in keto teriyaki chicken?
These Teriyaki wings have only 1.4g of carbs and 0.2g of fiber per serving. That comes to 1.2g net carbs per serving.
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Keto Teriyaki Chicken Wings
Oh the umami! Dig into a plate of these juicy chicken wings glazed with a sweet and tangy keto teriyaki sauce. You will hardly believe they didn't come from some famous wing joint!
5 from 4 votes
Print Pin Rate
Course: Appetizer
Cuisine: Asian
Keyword: keto teriyaki sauce, teriyaki chicken wings
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Marinating time: 30 minutes minutes
Total Time: 1 hour hour
Servings: 6 servings
Calories: 322kcal
Equipment
Ingredients
- ⅓ cup tamari or soy sauce
- 3 tbsp rice vinegar
- 1 tablespoon toasted sesame oil
- 2 cloves garlic minced
- 2 teaspoon minced ginger
- 2 lb chicken wings
- 3 tablespoon liquid allulose See expert tips for alternatives
- 1 tablespoon brown sugar alternative
- 2 tablespoon water
- ¼ teaspoon glucomannan or xanthan gum
- 1 teaspoon sesame seeds
- 1 medium green onion, sliced
US Customary – Metric
Instructions
In a medium bowl, whisk together the tamari, vinegar, sesame oil, garlic, and ginger.
Place the wings in a shallow bowl and drizzle with about half of the sauce. Toss to coat and let marinate 30 minutes, tossing frequently to allow the wings to soak up the marinade.
Meanwhile, add the remaining sauce to a small saucepan. Stir in the allulose, brown sweetener, and water. Bring to a boil, then reduce the heat to a simmer. Cook 5 minutes, until beginning to thicken.
Remove from heat and sprinkle the surface with the glucomannan, whisking constantly to combine. Return to heat and simmer another minute, then set aside.
Preheat the air fryer to 400ºF and arrange the wings in a single layer. Brush with marinade leftover in the bowl. If you have a small air fryer, you may need to work in batches.
Air fry 18 minutes, flipping once. Brush the tops with some sauce and return to the air fryer for another 2 minutes or so.
Brush with the remaining sauce, sprinkle with sesame seeds and green onion, and serve hot.
Notes
Storage Information: Store any leftovers in an air tight container in the fridge for 3 or 4 days. You can re-heat them in a warm oven, although they will never be quite as crispy as when they are freshly cooked.
Oven-Baked Method:
- Preheat the oven to 425ºF and set a metal rack above a large rimmed baking sheet. Brush or spray the rack with oil. Place the wings on the rack, brush lightly with sauce, and bake 12 to 14 minutes
- Flip the wings over and brush the other side with sauce, then bake another 12 to 14 minutes.
Nutrition Facts
Keto Teriyaki Chicken Wings
Amount Per Serving (1 serving)
Calories 322Calories from Fat 199
% Daily Value*
Fat 22.1g34%
Carbohydrates 1.4g0%
Fiber 0.2g1%
Protein 27.8g56%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Reader Interactions
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.Comments
Terri Joy says
Dying to make this, but I am not finding the expert tips which suggest a substitution for liquid allulose. Please help!Thank you!
Reply
Carolyn says
Right under Expert Tips it says: Using some allulose, whether it’s liquid or granular, will help the consistency of your sauce. It will become thicker and have that sticky quality, similar to regular teriyaki. But using erythritol-based sweeteners will still work and be delicious.
Reply
Terri Joy says
thank you! not sure how I missed it.
Reply
Carolyn says
🙂 No worries! I always try to put that info in the Expert Tips section so you can always hit Control F on your keyboard and look for “tips”. I have started calling them Tips for Success so some posts may say that.
Reply
Jamilla says
It worked well. I’m the only keto person in my house, but my whole family ate the wings without complaint. Thanks for sharing!Reply
SandyB says
Made these last night but instead of wings, I used boneless,skinless chicken thighs, cut them in 6 pieces each and marinated them. Then put them on skewers and grilled them! They were fantastic!!! A great recipe as usual!Reply
Schmidt Sharon says
Delicious! Very satisfying umami flavors.Reply
Carolyn says
Great to hear!
Reply
Kathy-Jo says
Would you use the same amount of granular allulose as liquid?
Reply
Carolyn says
Yes!
Reply
5 from 4 votes
