This keto-friendly Hawaiian-style grilled huli huli will satisfy your craving for a chicken dish with an intense flavor. This chicken dish is made with a sweet-salty sticky marinade and pairs well with seasoned rice.
Huli-huli is a staple of Hawaiian food, and you can see why. The traditional method of cooking huli-huli chicken is to slather a generous amount "hulihuli" sauce over the chicken and then turn it over mesquite. This ensures a perfectly cooked chicken, with charring on the edges and incredibly flavorful. The huli huli taste can be enjoyed at home by marinating chicken in sauce and grilling over an open flame. This recipe will become your favorite for backyard barbecues.
The sauce is the star, as it serves both as a marinade and a coating for the meat on the grill. Allulose can be used as a substitute for brown sugar in huli huli. It's incredibly addictive thanks to the addition of apple cider vinegar, soy sauce and sugar-free ketchup. The red pepper flakes give it an extra kick.
You can serve the chicken with a side salad or as it is, but there's just something about serving it on top of a bed made from cauliflower rice. Cauliflower rice is low-carb, high-fiber and has a delicate taste that absorbs all sauces. Don't forget some spring onions for extra color.
Yields four servings of Keto Hawaiian Huli Huli Grilled Chicken
The Preparation
Huli Huli chicken:
- 24 ounce skinless and boneless chicken thighs
- 14 cup brown Sugar Replacement
- 1/4 cup soy sauce, or coconut aminos
- 1/4 cup sugar free ketchup
- 2 tablespoon apple cider vinegar
- 1 tablespoon avocado oil
- 2 teaspoons freshly grated
- 2 teaspoons chopped
- 1/4 teaspoon Red Pepper Flakes
Cauliflower rice:
- frozen 400 grams cauliflower rice
- 3 1/2 tablespoon avocado oil
- 1 teaspoon sesame seed oil
- 2 tablespoon soy sauce, or coconut aminos
- thinly sliced 3 stalks Green onion
The Execution
1. Prepare all the ingredients needed for Huli Huli chicken.
2. Combine the brown sugar substitute, soy sauce and sugar-free ketchup with vinegar, oil, red pepper flakes, ginger, garlic and sugar-free ketchup.
3. Cover the chicken with plastic wrap and add it to the marinade. It is best to marinate this for at least 2 hours, but ideally over night.
4. Pour prepare the cauliflower rice add both oils in a pan on medium heat. Once the oil is hot, add the spring onions stalks, reserving a few of the green parts to garnish. Cook until fragrant for about one minute.
5. Add the cauliflower to the pan and coat it with oil. Continue cooking for a few more minutes, until the cauliflower becomes tender. Add the soy sauce to the rice and thoroughly mix. Continue stirring the rice frequently as you continue to cook it, until the moisture has been removed. Set aside.
6. Grill at 350-400F. Add the chicken to the grill once it is ready and cook for 8-12 mins or until done. As the chicken cooks, baste it liberally with leftover marinade.
7. Serve the Huli Huli Chicken with a reheated cauliflower rice. Enjoy!
Keto Hawaiian Grilled Huli Huli Chicken is available in 4 servings. Each serving has 447 calorie, 32.2g of fat, 6.2g of net carbs and 33.0g of protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 24 oz. skinless and boneless chicken thighs | 973 | 60.8 | 0 | 0 | 0 | 115.4 |
| Brown sugar substitute 0.25 cup | 11 | 0 | 0 | 0 | 0 | 0 |
| 0.25 cup soy sauce | 34 | 0.4 | 3.1 | 0.5 | 2.6 | 5.2 |
| Low-carb ketchup, 0.25 cup | 36 | 0.1 | 3.8 | 0 | 3.8 | 0 |
| Apple cider vinegar, 2 tablespoons | 6 | 0 | 0.3 | 0 | 0.3 | 0 |
| 1.00 tablespoon avocado oil | 120 | 13.6 | 0 | 0 | 0 | 0 |
| Fresh ginger, 2.00 teaspoons | 3 | 0 | 0.7 | 0.1 | 0.6 | 0.1 |
| Fresh garlic, 2.00 teaspoons | 8 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| Crushed red pepper flakes - 0.50 teaspoon | 3 | 0.2 | 0.5 | 0.2 | 0.3 | 0.1 |
| 400.00 gram cauliflower rice | 100 | 1.2 | 20 | 8 | 12 | 7.6 |
| 3.50 tablespoon avocado oil | 422 | 47.7 | 0 | 0 | 0 | 0 |
| Sesame Oil, 1 teaspoon | 40 | 4.5 | 0 | 0 | 0 | 0 |
| Soy sauce, 2 tablespoons | 17 | 0.2 | 1.6 | 0.3 | 1.3 | 2.6 |
| Medium green onion, 3.00 | 14 | 0.1 | 3.3 | 1.2 | 2.1 | 0.8 |
| Totals | 1788 | 128.7 | 35.1 | 10.4 | 24.7 | 132.1 |
| Per Serving (4/4) | 447 | 32.2 | 8.8 | 2.6 | 6.2 | 33.0 |
Print
Keto Hawaiian Grilled Huli Huli Chicken
Preparation
- Huli Huli chicken:
- 24 ounces of skinless and boneless chicken thighs
- Replace 1/4 cup of brown sugar with 1/4 cup of brown sugar
- 1/4 cup soy sauce, or coconut aminos
- 1/4 cup sugar-free Ketchup
- Apple cider vinegar, 2 tablespoons
- 1 tablespoon avocado oil
- Ginger, freshly grated 2 teaspoons
- 2 teaspoons minced garlic
- 1/4 teaspoon of red pepper flakes
- Cauliflower rice:
- Frozen 400-gram cauliflower rice
- 3 1/2 tablespoon avocado oil
- Sesame Oil, 1 Teaspoon
- Soy sauce or coconut aminos: 2 tablespoons
- Green onion stalks, 3 sliced thin
The Execution
- Prepare all the ingredients needed for Huli Huli chicken.
- Combine the brown sugar substitute, soy sauce and sugar-free ketchup with oil, vinegar, ginger, garlic, and red pepper flakes.
- Cover the chicken with plastic wrap and add it to the marinade. It is best to marinate this for at least 2 hours, but ideally over night.
- Pour prepare the cauliflower rice add both oils to a pan on medium heat. Once the oil is hot, add the spring onions stalks, reserving a few of the green parts to garnish. Cook until fragrant for about a minute.
- Add the cauliflower to the pan and coat it with oil. Continue cooking for a few more minutes, until the cauliflower is soft. Add the soy sauce to the rice and thoroughly mix. Continue stirring the rice frequently as you cook it, until the moisture has been removed. Set aside.
- Grill at 350-400F. Add the chicken to the grill once it is ready and cook for 8-12 mins or until done. As the chicken cooks, baste it liberally with leftover marinade.
- Serve the Huli Huli Chicken with a reheated cauliflower rice. Enjoy!
Notes
There are 4 servings in total. Each serving has 447 calories, 32g fats and 6.2g carbs net. It also contains 33.0g of protein.
Ruled.Me
The post Keto Hawaiian Grilled Huli Huli Chicken first appeared on Ruled Me.
By: Craig ClarkeTitle: Keto Hawaiian Grilled Huli Huli Chicken
Sourced From: www.ruled.me/keto-hawaiian-grilled-huli-huli-chicken/
Published Date: Thu, 30 Nov 2023 10:11:54 +0000
Frequently Asked Questions
Can I cheat on keto for 1 day?
There are many options available that will allow you to break the rules. It has never been easier. With information flowing like water, it's tempting to ask if you can stretch out the boundaries of your diet and cheat for a day, all while maintaining your healthy streak.
The answer, however, may not be what you expect. There's no room for compromise when it comes to keto. It is essential to follow through with your diet in order to reap the benefits and ensure long-term sustainability of your weight loss efforts and overall health.
Cheating keto can make it difficult to reach your goals. Your body will not respond well to sugary or greasy foods, which can lead to a decrease in ketogenic diet results.
Sometimes it can be difficult to avoid a lapse. It may be more difficult than following the diet. Therefore, evaluating the impact on your lifestyle could be crucial depending on factors like age, activity level or genetics.
Even though temptation is a common factor in making poor decisions, it is ultimately up to you to decide what is best for your lasting well-being.
Can you eat fruits on keto?
Is it possible to eat fruit while on the keto diet? The answer is yes, but with caution.
To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. Some fruits can still be part of a balanced keto diet.
While low-carb fruits can fit into a keto meal plan, they should be consumed sparsely and in careful moderation. There are many different fruits with different carbohydrate content. For example, avocados have very little carbs while bananas have much more.
You can find sugar in fruits. Your body converts it into glucose to make energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It is important to limit how many sugary foods you consume.
Fresh fruits are better than sugary snacks and will supply essential vitamins, minerals, fibre, and fuel for our bodies.
When considering whether or not eating fruit on the keto diet is for you, always remember that fresh fruits are usually healthier than sugary treats - but only if you stick to one small portion at a time!
Is it the hardest week of keto?
The first week of a ketogenic diet can be difficult. It is a lifestyle change that requires major lifestyle changes. The idea that you're saying goodbye to your favourite high-carb foods can be intimidating.
But don't fear! You can make this one of the most fulfilling weeks of your entire life with the right information. With consistent effort and dedication, you'll be able to not only survive but thrive on the ketogenic diet.
Start slow. It takes time to transition onto a new diet plan. You may feel groggy as you adjust to this lower-carb lifestyle - but don't give up! Consuming healthy fats as well as low-sugar foods will help replenish your energy and keep portions in check.
It's important to realize that it won’t take forever for your body to adjust. After that, you will find your hunger diminishing naturally and your metabolism will continue to be energized all day.
The key to making this daunting task manageable is mental fortitude. You can also take tangible steps before entering ketosis.
Statistics
- Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
- But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
External Links
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- The effect of high-fat milk, high fat cheese, and carbohydrate on cardiovascular risks markers in overweight postmenopausal females: A randomized crossover trial by The American Journal of Clinical Nutrition
- Oxford Academic
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How To
Common Mistakes to Avoid with a Ketogenic Food Diet
A ketogenic diet is only successful if you adhere to it correctly. Unfortunately, people still make many common mistakes when beginning their ketogenic journey, which can drastically affect their progress.
Paying attention to the types of food and how much you eat is essential. Bad carb choices and eating too much fat can lead to weight gain. You should monitor the amount of carbohydrate, fat, and proteins you consume for each meal.
Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Hidden carbs can lurk in foods like parmesan cheese, processed meats, and other seemingly innocent food items. Make sure to check labels. Restaurant meals may have higher carbohydrate levels than the recommended limit.
Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. Forgetting this simple rule could lead to negative side effects, including headaches, fatigue, and muscle cramps - easily avoided by simply staying hydrated!
Finally, don't expect miracles overnight! It takes time for the body's metabolism to switch to fat burning over glucose. Be patient with yourself and the "keto community" as you make your way! To keep you motivated, track your progress. But don't forget to be patient!
Resources:
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[TAG317]Dive into the heart of Southern cuisine with this delicious Shrimp Creole dish. A symphony of succulent shrimp, vibrant veggies, and a rich tomato base, all |
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[TAG318]My air fryer tortilla chips recipe is the snack food of your dreams! These keto chips pair perfectly with fresh salsa and guacamole. |
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[TAG319]The ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your.. |
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[TAG320]There’s just something special about strawberries. In season, out of season, the price tag doesn’t matter, those fruity red gems are always on my mind. But are |
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[TAG321]Are you struggling to stay energized throughout your workday? Maybe your coffee isn't hitting you as hard as it used to—if so, it may be time for a caffeine |
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[TAG322]Maybe you heard someone ordering a Cafe Misto and left wondering what that was. It isn’t a drink that gets advertised much, and it’s almost never even featured |
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[TAG323]Coffee is a popular beverage worldwide. People drink it for various reasons, such as the taste, its ability to keep you awake, and its ability to boost your |
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[TAG324]If you’re a lover of all things chocolate, you’ve come to the right place. Here we break down all of the best beverages at Starbucks for die-hard chocolate |
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[TAG325]If you’re someone who walks into a Starbucks completely overwhelmed by the plethora of decadent drinks, flavors, roast types, and so on—you’re probably |
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[TAG326]Maybe you’ve been shopping around for the perfect syrups to use in your home coffee bar, but none of them are quite as good as the Starbucks brand ones. I get |
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[TAG327]There is no better way to charge your senses in the morning than with a cup of coffee brewed to perfection. While multiple blends and varieties are available |
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[TAG328]Does it sound like complete gibberish when someone is ordering a Starbucks drink? We get it. There are a ton of different words with rich histories that make |
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[TAG329]It’s no secret that beans are delicious, versatile ingredients. There’s nothing like a hot bowl of low-carb chili with beans on a cold day, or crisp green |
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[TAG330]Inspired by traditional Spanish paella, this keto seafood paella is filled with flavorful spices, chorizo, and the seafood of your choice. |
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[TAG331]Making your own homemade Old Bay seasoning recipe is a simple process and is great to have on hand for all your seafood recipes! |
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[TAG332]Are eggs keto-friendly? Dive into egg macronutrients, nutrition benefits, and low-carb recipes to discover if eggs are keto-approved. |
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[TAG333]Choripan is here to delight! Packed with smoky chorizo and topped with bold a chimichurri, it’s a sandwich that promises a burst of flavor in every bite. And |
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[TAG334]Craving a dish that dances on the palate with a harmonious blend of spicy, sweet, and tangy flavors? Look no further! This Bang Bang Shrimp brings forward a |
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[TAG335]This classic combination of succulent chicken and crispy bacon is packed into a delightful sandwich. Mixed with a zesty twist of chimichurri mayo, this Chicken |
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[TAG336]Is pumpkin keto? Discover if you can eat this beloved winter squash on a keto diet, along with nutritional information and low-carb recipes. |
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[TAG337]Are you in the mood for some succulent, melt-in-your-mouth boneless pork ribs? Try this keto, low-carb recipe! Ready in 30 minutes. |
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[TAG338]Make these delicious keto croutons for a crunchy addition to your favorite low-carb soups and salads. Prep them in just 5 minutes! |
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[TAG339]This creamy homemade Caesar salad dressing is the perfect topping for a fresh and crispy salad. Plus, it's totally keto-friendly! |
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[TAG340]Are tomatoes keto-friendly? Dig into tomato nutrition information, low-carb recipes, and health benefits to find out once and for all! |
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[TAG341]My keto chimichurri sauce recipe is made with the freshest ingredients like chopped parsley, garlic, olive oil, and spicy chili pepper. |
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[TAG342]In under an hour, you can whip up this incredible honey walnut shrimp that both looks and tastes gourmet. This flavorful Chinese takeaway classic features |
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[TAG343]Crispy on the outside, juicy on the inside, and exploding with a unique blend of flavors, this Japanese-style fried chicken dish is perfect for a comforting |
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[TAG344]Feast your taste buds on this delicious Arabic Saleeg recipe! It’s a comforting and flavorful dish that combines tender, broiled chicken legs with creamy, |
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[TAG345]If you’ve been craving the luscious, zesty flavors of your favorite takeout dish, you’re in the right place. This Orange Chicken recipe brings the delight of |
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[TAG346]Bring the culinary expertise of a world-renowned chef to your dinner table with this delicious recipe for Gordon Ramsay pork chops. Complete with sweet and |
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[TAG347]Savor the rich and aromatic flavors of these succulent chapli kabobs that are seasoned with a distinctive homemade spice mix. They only take 30 minutes to make |
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[TAG348]Looking for a delicious and fancy dinner recipe that is sure to impress? This Herb Crusted Lamb Rack is your ticket! An elegant main dish that tastes as good |
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[TAG349]If you’re a big fan of pickles and you’re wondering “Are pickles keto?” I have some good news. Pickles have about 3.5 grams of carbs per cup, so you can eat |
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[TAG350]Want a delicious dinner that doesn’t take all night to make? Try our Nasi Goreng recipe! It’s an Indonesian-style fried rice dish that’s full of flavor, and |
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[TAG351]Are sweet potatoes keto friendly? Well, it’s a bit complicated. You can eat an entire sweet potato without interfering with ketosis. However, I still wouldn’t |
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[TAG352]This Aloo Bhaji recipe is a popular dish from India. It's made with everyday Indian ingredients and results in a flavorful spiced potato meal. You can quickly |
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[TAG353]If you just switched over to a keto diet and are wondering, “Is corn keto friendly?”, I have some bad news: Corn contains too many carbs for it to be suitable |
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[TAG354]Whole milk contains a whopping 12 grams of carbs per cup, so it’s definitely a no-go on keto. If you’re thinking about drinking almond milk on keto as an |
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[TAG355]If you’re thinking, “Are green beans keto?”, this in-depth guide is for you. Below, I’ll cover everything you need to know before eating green beans on keto. |
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[TAG356]If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some.. |
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[TAG357]I’ve taken my wing game up a notch and crafted these Butter Chicken Wings. Take the classic Murgh Makhani aka butter chicken gravy and dunk those chicken wings |
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[TAG358]If you’re wondering “is cabbage keto friendly?” here’s the quick answer: Yes, you can eat cabbage on a keto diet. In fact, cabbage is so low in carbs that you |
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[TAG359]There’s no better way to start your day than with a freshly brewed cup of coffee using the highest quality espresso beans. And the key to a great cup of |
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[TAG360]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post How to Make |
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[TAG361]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post Make Birria |
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[TAG362]Mug cakes are a ketogenic delicacy. They can be customized easily, are high in fat, and when made right can be completely sugar free and keto friendly. There |
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[TAG363]Are you losing inches but not weight? I know that this is frustrating but it’s 100 percent normal. Standing on a scale isn’t the most efficient way to measure |
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[TAG364]Cottage cheese offers a soft but creamy texture that goes well with main meals and desserts. But is cottage cheese keto, and more importantly, can you eat |
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[TAG365]Buttermilk is the perfect base for desserts like keto cheesecake and brownies due to its sweet taste and thick texture. But is buttermilk keto? This post will |
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[TAG366]If you’re like most people, you probably enjoy a good cocktail from time to time. Whether it’s because you’ve had a rough week and need to take the edge off or |
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[TAG367]Seafood is one of the best things you can eat on keto. It has plenty of omega 3 fatty acids and DHA, which is necessary for brain health and proper immune |
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[TAG368]Sometimes we need a break from coffee. Whether that’s because of the caffeine or simply the taste, it can be nice to change things up. But is there a tea that |
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[TAG369]I remember growing up and wondering why all the adults were obsessed with coffee. It smelled weird, was usually too hot to drink, and was an awful color. But I |
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[TAG370]Espresso is one of the most popular ways to drink coffee worldwide. It’s a small, concentrated drink that forms the base of many popular drinks like lattes. |
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[TAG371]Coffee shops keep getting more and more pricey as time goes on. You're not alone if you find yourself constantly taken aback by the total cost of your daily |
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[TAG372]If you’re always looking for the healthiest way to indulge in treats, like your morning Starbucks run, you’ve probably tried Starbucks coconut milk. It is the |
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[TAG373]If you’re vegan, you know that ordering at coffee shops can be tricky. Don’t worry, though—Dutch Bros has you covered. Dutch Bros offers a variety of vegan |
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[TAG374]Do you love the refreshing feeling of drinking a minty beverage? You’re not alone, and science has answers as to why. The menthol in minty flavors tricks the |
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[TAG375]Shrimp is my favorite seafood, as it has a sweet and salty taste and goes well with almost any meal or side dish. But is shrimp healthy and how many carbs does |
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[TAG376]Grapes are surprisingly nutrient-dense. It contains ample vitamin C, vitamin K, calcium and potassium. The seeds are also edible and packed with antioxidants, |
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[TAG377]If you’ve ever wondered what kind of espresso machine one of the most popular coffee chains in the world uses, we're here to give you the low down on |
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[TAG378]If you’re one of the many people who are either caffeine sensitive, cutting caffeine for pregnancy, or even just looking for a less aggressive pick-me-up, you |
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[TAG379]Whether you have an early class in the morning or need to stay up late at night writing a paper, you likely need loads of coffee to keep going. This is |
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[TAG380]If you’re a fan of brownies and rich espresso, you’re going to love the Brownie Drink at Starbucks! Here is everything you need to know about what to expect, |
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[TAG381]Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of |
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[TAG382]Kale is a popular vegetable and superfood. But is kale keto friendly? Let's see if it can be a keto diet staple. Continue reading to find out! What Is Kale? |
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[TAG383]Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the |
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[TAG384]Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs |
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[TAG385]Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup, |
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[TAG386]Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on |
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[TAG387]Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green |
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[TAG388]Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour |
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[TAG389]Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing? |
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[TAG390]Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out! |
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[TAG391]Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water? |
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[TAG392]Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and |
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[TAG393]If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your.. |
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[TAG394]Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch |
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[TAG395]Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything. |
