Compared to store-bought teriyaki sauce, which can have 25-50 calories per tablespoon, this low-calorie teriyaki sauce cuts the calorie content by more than half!
Teriyaki sauce is delicious, but traditional versions are often loaded with sugar, oil, and high-calorie syrups that can make weight loss more challenging. This lightened-up version keeps all the flavor while cutting unnecessary calories.
What Makes This a Low-Calorie Teriyaki Sauce?
- Reduced Sugar Content – Many teriyaki sauces contain ¼ cup or more of brown sugar or honey, adding 200+ extra calories. This recipe uses just 1 tbsp of agave (or a sugar-free alternative) to slash sugar intake.
- No High-Calorie Syrups – Store-bought sauces often include corn syrup or maltodextrin. This version skips them, relying on natural sweeteners in small amounts to keep calories low.
- Less Oil – Traditional recipes can use a generous amount of sesame or vegetable oil, which adds 120 calories per tablespoon. Here, only 1 tsp of sesame oil is used for flavor.
- Thickened Without Extra Calories – Many teriyaki sauces use sugar or honey for thickness. This version uses cornstarch (only 10 calories per tsp) instead.
- Lower Sodium Alternative – While soy sauce itself isn’t high in calories, excess sodium can cause bloating, making weight loss feel harder. Using low-sodium soy sauce or coconut aminos helps maintain flavor without excessive sodium.
Ingredients
- ¼ cup low-sodium soy sauce
- ½ cup water
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tbsp Agave
- 2 tsp fresh ginger minced
- 2 tsp garlic minced
- 2 tsp cornstarch
- 1 tsp sesame oil optional, adds flavor
- 1 tsp toasted sesame seeds optional garnish
- 2 tbsp chopped green onions for garnish
Instructions
- Mix cornstarch with 2 tbsp of water in a small bowl to create a slurry.
- In a small saucepan over medium heat, combine soy sauce, remaining water, rice vinegar, agave, ginger, and garlic. Stir well.
- Once simmering, slowly whisk in the cornstarch slurry, stirring continuously to prevent lumps.
- Simmer for 2-3 minutes until the sauce thickens slightly.
- Remove from heat, stir in sesame oil (if using), and let cool. The sauce will continue to thicken as it cools.
- Sprinkle with sesame seeds and green onions if desired.
How to Use:
- Drizzle over grilled chicken, salmon, tofu, or vegetables.
- Use as a stir-fry sauce with shrimp and broccoli.
- As a low-calorie dip for sushi or dumplings.
Nutrition
Nutrition Facts
Low-Calorie Teriyaki Sauce
Serving Size
1 Tbsp
Amount per Serving
Calories
15
% Daily Value*
Fat
0.4
g
1
%
Saturated Fat
0.1
g
1
%
Polyunsaturated Fat
0.2
g
Monounsaturated Fat
0.2
g
Sodium
192
mg
8
%
Potassium
26
mg
1
%
Carbohydrates
2
g
1
%
Fiber
0.1
g
0
%
Sugar
1
g
1
%
Protein
1
g
2
%
Vitamin A
10
IU
0
%
Vitamin C
1
mg
1
%
Calcium
5
mg
1
%
Iron
0.1
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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Looking for a delicious meal to make with this low-calorie teriyaki sauce? Try my Lean Beef Stir Fry!
