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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 like glucomannan or 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
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.
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.
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.
More Asian-style keto recipes to love
Experience a flavor explosion with this Easy Chinese Pepper Steak. With a few small changes, it’s easy to make this classic take out dish into a keto friendly meal the whole family will love! Only 3.4g net carbs per serving.
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This keto pad thai is made with cabbage noodles. A delicious and healthy alternative to the classic Thai dish. Sugar free and it only takes 25 minutes to make!
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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!
Print Pin RateServings: 6 servings
Calories: 322kcal
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
- 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 322 Calories 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.
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