Dinner

Low Carb Keto Honey Garlic Chicken

Name: Low Carb Keto Honey Garlic Chicken
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 4 (6-oz) boneless skinless chicken breasts; 1 tsp sea salt; 1/2 tsp black pepper; 2 tbsp unsalted butter; 2 tbsp olive oil; 4 cloves garlic, minced; 1/4 cup coconut aminos; 1/2 cup sugar-free honey; 2 tbsp apple cider vinegar; 1/2 tsp red pepper flakes (adjust to taste); Optional: sesame seeds, sliced green onion

🥢 The takeout taste… that didn’t spike my blood sugar

I Missed Sticky Chicken… Until I Figured Out This Swap

Let’s be honest: most keto “honey” recipes taste like sadness with a side of erythritol burn. I wanted the real deal texture—that syrupy glaze that clings to the chicken like your favorite takeout—but without the 40g of sugar. I tested this with both sugar-free honey and a monk fruit syrup combo. Spoiler: the zero sugar honey version is where it’s at.

💡 Why This One Works So Well

Sugar-free honey gives that glossy, sticky finish—without the glucose rollercoaster
Coconut aminos add sweet umami without soy or added sugar
Butter + olive oil = sear + sauce depth (don’t skip the combo)
Red pepper flakes cut the sweetness just enough—you won’t miss the rice

🧾 What I Used (And Why It Worked)

Chicken breasts (6 oz each) – Lean, easy to track. Thighs work too, but up your fat/protein ratio.
Sea salt + black pepper – Classic, but necessary. Don’t under-season.
Unsalted butter + olive oil – The butter browns beautifully, olive oil keeps the smoke point stable.
Garlic (4 cloves) – Fresh is best. Jarred works in a pinch, but the flavor’s less punchy.
Coconut aminos (1/4 cup) – Lower carb than soy sauce, slightly sweet. Soy sauce or tamari are okay if you track.
Sugar-free honey (1/2 cup) – This is key. I use ChocZero or Nature’s Hollow. Regular honey will blow your carbs.
Apple cider vinegar (2 tbsp) – Brightens the sauce and cuts richness.
Red pepper flakes (1/2 tsp) – Totally adjustable. Want it fiery? Add more.

🔁 Keto Swaps That Actually Work

Ingredient	Swap	Notes
Chicken breasts	Chicken thighs	More fat, juicier texture—adjust macros
Sugar-free honey	Monk fruit syrup + stevia drops	Still sticky, but slightly thinner sauce
Coconut aminos	Soy sauce or tamari	Just track sodium and net carbs
Apple cider vinegar	Rice vinegar	Works great, slightly less bold

⚠️ What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Sauce stayed runny	Sugar-free honey doesn’t thicken like sugar	Simmer longer or add 1/4 tsp xanthan gum
Chicken dried out	Overcooked	Use a thermometer—165°F and out of the pan
Garlic burned	Heat too high when added	Lower heat before adding garlic

👩‍🍳 How to Make It (Step-by-Step)

Pat chicken dry and season with salt + pepper.
Sear in butter + olive oil (medium heat, ~6 min per side).
Mix sauce: sugar-free honey, coconut aminos, vinegar, pepper flakes, olive oil.
Add garlic to pan on low. Sauté 30 sec.
Add sauce, stir, simmer 4–5 min until thickened.
Spoon sauce over chicken, garnish with green onions + sesame if you’re fancy.

🔍 Pro tip: Let the sauce bubble undisturbed for 1–2 mins before stirring. That’s how you get stickiness without starch.

🧠 Keto Cooking Tricks That Help

Pre-whisk sauce ingredients—saves scrambling while garlic’s cooking
Let chicken rest 5 mins before slicing—keeps it juicy
Simmer sauce uncovered—you need the evaporation to concentrate flavor

🧊 Meal Prep Notes That Matter

Fridge: 4 days max, airtight container
Freeze: Cool completely first, then wrap tightly (up to 3 months)
Reheat: Best in a skillet with a splash of water, low heat
Macros after reheating: Sauce may thicken more—no extra carbs, just richer flavor

❓ Can I Eat This on Keto? (Yes, Here’s Why)

Question	Answer
Is sugar-free honey really keto?	Yes—if it’s made with monk fruit or erythritol, and zero glycemic. Always check label.
Can I use real honey?	You can, but you’ll hit 17g net carbs per tablespoon. Not keto unless it’s a rare treat.
Will the sauce thicken like the real thing?	It gets close! For extra stick, xanthan gum or a reduction trick helps.
Can I double the sauce for meal prep?	Totally. It thickens more as it cools—perfect over roasted veggies too.

Nutrition Facts

Serving size: 1 chicken breast (approx. 6 oz cooked) + sauce
Servings per recipe: 4

Nutrient	Amount
Calories	356 kcal
Fat	16.9 g
Saturated Fat	6.2 g
Cholesterol	111 mg
Protein	36.5 g
Total Carbs	16.4 g
Fiber	12.3 g
Net Carbs	4.1 g
Sugar	3.1 g
Sodium	738 mg

Check out More Recipes:

Low Carb Keto Honey Sriracha Chicken
Low Carb Keto Instant Pot Chicken Breast
Low Carb Keto Bacon Wrapped Chicken Breast
Low Carb Keto Pan Seared Chicken Breast