Looking for a dinner that tastes like takeout but fits your low carb lifestyle? Say hello to Low Carb Chicken Satay with Peanut Dipping Sauce, juicy skewered chicken marinated in bold Thai spices and served with the creamiest keto peanut sauce. Packed with flavor, high in protein, and totally family-friendly, this recipe proves that healthy eating doesn’t have to be boring.
Chicken Satay Keto: My Classroom 'Food Around the World' Story
Once upon a time, I taught a middle school elective called Food Around the World. We “traveled” to a different country each class period, exploring culture, history, and, you guessed it, the food.
When we landed in Thailand, I queued up a YouTube video of street vendors grilling chicken satay skewers over charcoal, brushing them with golden turmeric marinade, and dunking them into glossy peanut sauce. The classroom went silent. (If you’ve ever been in a middle school classroom, you know that’s rarer than a unicorn sighting.)
By the end of the clip, nearly every student raised their hand when I asked, “Who would try this?” That moment stuck with me, because if twelve-year-olds who normally stick to pizza rolls were ready to dive in, you know chicken satay has to be something special.
Fast forward to today: I’m serving up my low carb Thai chicken satay recipe at home, complete with sugar-free peanut sauce that even my picky eaters devour.
Introduction to Global Cuisine: Why We Explore Food Together 🌍
Food is so much more than just fuel, it’s a passport to new places, a way to connect with people, and a delicious invitation to learn about the world. In my classroom, “traveling” through global cuisine wasn’t just about tasting new dishes; it was about opening our minds (and mouths!) to different cultures, traditions, and stories. Every recipe tells a tale, whether it’s a family secret passed down for generations or a street food favorite that brings a city to life.
Exploring food from around the world helps us appreciate the diversity on our plates and in our communities. It sparks curiosity, encourages creativity, and reminds us that even if we can’t hop on a plane, we can still experience the flavors of faraway places right at our own dinner table. So grab your fork (or chopsticks, or skewer!)—let’s keep discovering together.
Thai Cuisine Overview: Flavors, Traditions, and What Makes It Special 🇹🇭
Thai cuisine is a vibrant celebration of balance and boldness, where every bite is a dance of sweet, salty, sour, and spicy. What makes Thai food truly special is its ability to layer flavors, think tangy lime juice, aromatic fresh herbs, creamy coconut milk, and the unmistakable umami of fish sauce, all in one dish. Meals are often shared family-style, with a variety of dishes on the table so everyone can sample a little bit of everything.
Signature ingredients like lemongrass, galangal, Thai basil, and curry paste give Thai food its unique character. Whether you’re enjoying a comforting bowl of curry, a zesty salad, or street food classics like chicken satay skewers with peanut sauce, you’ll notice the emphasis on freshness and harmony.
Eating Thai food isn’t just about satisfying hunger, it’s about savoring the experience, connecting with others, and celebrating the joy of eating together.
What Is Chicken Satay?
Chicken satay is a beloved Thai street food that brings together marinated chicken pieces, often chicken breasts or juicy chicken thighs, threaded onto skewers and grilled to perfection. The secret to its irresistible flavor lies in the marinade, which typically features coconut milk, soy sauce or gluten free soy sauce (I use tamari or coconut aminos), lime juice, and a blend of spices like curry powder and Thai curry paste.
This combination infuses the chicken with a rich, aromatic taste and keeps it tender as it cooks over medium-high heat on a grill pan or outdoor grill.
Once grilled, the chicken is served with a creamy peanut dipping sauce that’s both savory and slightly sweet, making every bite a perfect balance of flavors. While chicken satay is a staple at Thai restaurants, it’s also easy to make at home—and you can get creative with the protein or even swap in almond butter or cashew butter for a twist on the classic peanut sauce.
For those following a low carb or keto lifestyle, keto chicken satay recipes use sugar free sweeteners and coconut aminos to keep things compliant without sacrificing taste. Whether you’re enjoying it as a snack, appetizer, or main dish, chicken satay with peanut sauce is a crowd-pleaser that brings the taste of Thailand to your table.
Quick Thai Bite 🇹🇭
Satay is Southeast Asia’s ultimate gift to the world, skewered, marinated meat grilled over an open flame and served with sauce. While it originated in Indonesia, Thailand made it famous with its vibrant spices and that iconic peanut sauce.
Traditional chicken satay is a classic Asian dish, authentically prepared by grilling marinated chicken over an open flame, resulting in a spicy, sweet, and smoky flavor profile that makes it a favorite appetizer or main course in Thai cuisine.
Walk through a Thai street market, and you’ll see vendors fanning tiny charcoal grills stacked with skewers, the aroma of lime, garlic, and turmeric filling the air. Locals grab satay as a snack, tourists call it dinner, and honestly? Either way, it works.
Traditionally, Thai satay is paired with peanut sauce and a cucumber salad to balance the richness. My low carb version keeps all the flavor, ditches the sugar, and keeps your macros happy.
Why You’ll Love This Low Carb Thai Chicken Satay
✔️ Packed with Thai-inspired flavor – Lime, garlic, ginger, and turmeric bring big taste.
✔️ Kid-approved – Even my middle school students wanted in.
✔️ Low carb + keto-friendly – No sneaky sugar, no guilt.
✔️ Perfect for meal prep – Marinate today, grill tomorrow.
✔️ That peanut dipping sauce though… You’ll want to drizzle it on everything.
Kitchen Equipment You’ll Need (and Why It Matters)
You don’t need a Thai street food cart to make this dish, just a few kitchen basics. Here’s what helps and why:
- Mixing Bowl:
Whisk your golden marinade in this. A bowl with a lid lets you marinate and store in the same container—less cleanup, more chicken time. - Whisk or Fork:
To blend the marinade until it clings to the chicken. A small whisk emulsifies oil and lime juice like a pro. - Chef’s Knife & Cutting Board:
Even strips = even cooking. A sharp knife makes slicing chicken and mincing garlic/ginger quick and safe. - Skewers (Wooden or Metal):
The stars of the show. Wooden skewers? Soak for 30 minutes so they don’t ignite mid-grill. Metal skewers? Reusable, sturdy, but handle with tongs—they get hot. - Grill or Grill Pan:
Outdoor grill for smoky char, stovetop grill pan for grill marks indoors. Cast iron skillet works in a pinch. - Oven & Baking Sheet (Optional):
If you’d rather bake, line a baking sheet with foil or parchment for easy cleanup. - Tongs:
Flipping skewers safely and gracefully, no singed fingers or flying chicken pieces. - Instant-Read Thermometer (Optional but Smart):
Takes the guesswork out of cooking. Aim for 165°F for juicy, safe chicken. - Serving Platter & Small Bowl for Sauce:
Skewers arranged beautifully with peanut sauce on the side makes everyone feel like they’re at a Thai street market (minus the jet lag).
Nice-to-Have Extras (For the Satay Overachievers)
- Silicone Basting Brush:
Perfect for brushing on extra marinade while grilling for even more flavor. - Skewers with Handles:
Some metal skewers come with heat-resistant handles for easy flipping, no mitts needed. - Marinating Tray:
A shallow, covered tray keeps all the skewers submerged in marinade and stacks neatly in the fridge. - Cast Iron Grill Press:
Want those swoon-worthy grill marks? A press helps sear the chicken evenly. - Mini Bowls or Sauce Cups:
For individual peanut sauce servings, great for parties or avoiding double-dipping with kids.
Let’s Talk Skewers: To Soak or Not to Soak? (Spoiler: Soak.)
Before you run off to thread chicken on whatever sticks you find in the back of your junk drawer, let’s have a quick heart-to-heart about skewers.
Wooden vs. Metal:
- Wooden skewers are cheap, easy, and disposable, which makes cleanup a breeze.
- Metal skewers are reusable, heat evenly, and don’t need soaking. But, they stay hot for a while, so have an oven mitt handy unless you enjoy playing “hot potato” with your dinner.
If you’re using wooden skewers, here’s the deal:
Soak them in water for at least 30 minutes before grilling. Why? Because dry wood + open flame = tiny bonfire you didn’t sign up for. Soaking saturates the wood with water, which prevents it from catching fire on the grill or in the oven. Nobody wants charred splinters where chicken should be.
💡 Explorer Momma Tip: Pop the skewers in a shallow baking dish filled with water while you marinate the chicken. Multitasking for the win!
Serving Kids or Safety-Minded Guests?
Once cooked, simply slide the chicken off the skewers and serve it on plates or in lettuce cups. This avoids any pokey-stick drama at the dinner table and makes it easier for little hands (or clumsy adults, no judgment) to dig in.
Ingredients Breakdown (And What to Look for at the Store) 🛒
Here’s what you’ll need to make the satay magic happen. I’ve added shopping notes so you can pick the best quality without standing in the grocery aisle Googling “what is fish sauce.”
For the Chicken Satay:
- Chicken thighs (1 ½ lbs) – Juicier and harder to overcook than breasts. If you go with chicken breast, just don’t walk away mid-grill.
- Coconut aminos (2 tbsp) – Soy-free, slightly sweet, and low carb. Tamari or low-sodium soy sauce works if you’re not paleo.
- Avocado oil (2 tbsp) – Perfect for grilling thanks to its high smoke point. Olive oil works too, but avocado is MVP here.
- Fish sauce (1 tbsp) – Yes, it smells intense in the bottle. No, it doesn’t taste fishy once cooked. It adds authentic umami magic. Red Boat is a good brand.
- Garlic (2 cloves, minced) – Fresh garlic, always.
- Ginger (1 tbsp, grated) – Fresh ginger brings a warm zing. Pro tip: freeze whole knobs and grate from frozen.
- Coriander (1 tsp) – Bright, citrusy spice that wakes everything up.
- Turmeric (1 tsp) – Golden color + subtle earthy flavor + anti-inflammatory bragging rights.
- Cumin (½ tsp) – A little smoky depth.
- Cayenne pepper (¼ tsp, optional) – Heat if you want it, skip if you don’t.
- Lime juice (1 tbsp) + zest (1 lime) – Fresh only. Bottled lime juice tastes like sadness.
- Skewers – If wooden, soak them 30 minutes so they don’t burst into flames.
For Garnish:
- Fresh cilantro – Perfect brightness on top. If you’re a “cilantro tastes like soap” person, skip it.
- Lime wedges – Squeeze extra lime over the top for free flavor.
- Crushed peanuts (optional) – Adds crunch, but check carbs if you’re strict keto.
💡 Pro Tip: Buy chicken in bulk, add marinade, and freeze in batches. That way, satay night is always just a thaw away.
Curry Paste and Its Uses: The Secret Flavor Booster
Curry paste is the unsung hero behind many of Thailand’s most flavorful dishes, including chicken satay. Made from a blend of aromatic herbs, spices, and sometimes chili peppers, curry paste comes in several varieties, red, green, and yellow, each offering its own unique kick. Red curry paste, in particular, is a favorite for chicken satay marinades, lending a deep, slightly sweet heat that pairs perfectly with the peanut sauce and lime juice.
But curry paste isn’t just for satay! It’s a versatile ingredient that can transform soups, stir-fries, and even dipping sauces like peanut sauce into something truly special. Just a spoonful can add layers of flavor to your favorite dishes, whether you’re making a classic Thai curry, jazzing up a marinade, or giving your peanut sauce an extra punch. If you love experimenting in the kitchen, keep a jar of curry paste on hand, it’s your shortcut to authentic Thai flavors in everything from grilled meats to veggie-packed bowls.
How to Make It Step by Step
- Mix the Marinade – Whisk together coconut aminos, avocado oil, fish sauce, garlic, ginger, and spices in a bowl.
- Marinate the Chicken – Toss chicken strips into a bag or bowl, pour the chicken marinade on top, and refrigerate at least 1 hour (overnight = flavor explosion!).
- Thread the Skewers – Slide marinated chicken onto skewers.
- Cook It Up:
- Grill method: Medium-high heat, 3–5 minutes per side.
- Stovetop method: Grill pan or skillet, 4–6 minutes per side.
- Oven method: Bake at 425°F for 15–20 minutes, flipping halfway.
- Serve & Dunk – Plate skewers, squeeze lime on top, garnish with cilantro, and dunk into that creamy peanut sauce.
The Sauce: Don’t Skip It 🥜
Let’s be honest, satay without peanut sauce is just chicken on a stick. Good chicken, sure, but still just… chicken. My Low Carb Thai Peanut Sauce takes this dish from tasty to “I want to lick the bowl.”
Traditionally, peanut sauce is made with sugar. Mine? Totally sugar-free thanks to keto-friendly sweeteners like monk fruit or allulose. And bonus: it doubles as a dip for veggies, a dressing for salads, or a drizzle over grilled shrimp.
👉 Click here for my Low Carb Thai Peanut Sauce Recipe!
Serving Suggestions 🍽️
- With Thai cucumber salad for freshness
- Over cauliflower rice for a full meal
- Wrapped in lettuce cups for a handheld version
- With a side of grilled veggies for color and crunch
Variations & Substitutions
- Protein swaps: Try shrimp, pork, or even tofu.
- Nut-free: Sub sunflower seed butter for peanut butter in the sauce.
- Extra heat: Add chili flakes or sriracha.
- Coconut aminos sub: Use tamari or soy sauce if not paleo.
Nutrition and Health Benefits: Why Satay Can Be a Smart Choice
Chicken satay with peanut sauce isn’t just delicious, it can also be a smart, balanced meal when made with wholesome ingredients. Chicken is a lean source of protein, essential for building and repairing muscles, while the peanut sauce provides healthy fats and a bit of plant-based protein.
Using natural peanut butter (just peanuts, no added sugar) and coconut aminos instead of soy sauce makes the dish even more nutritious and suitable for those avoiding gluten.
The spices in the marinade, like turmeric and chili, offer anti-inflammatory benefits, and serving your satay with cauliflower rice or a crisp cucumber salad adds fiber and freshness without piling on the carbs. For anyone following a low carb or keto diet, a sugar free peanut sauce and marinated chicken grilled to perfection make this dish a satisfying, guilt-free option. With a few mindful swaps, satay with peanut sauce can be a flavorful, nourishing meal that fits right into your healthy eating plan, no takeout required!
Storage & Meal Prep
- Fridge: Store leftovers up to 3 days.
- Freezer: Freeze raw chicken in the marinade for up to 2 months.
- Reheat: Microwave in short bursts or reheat in skillet with a splash of water/oil.
- Meal prep: Pack into containers with cauliflower rice + veggies for grab-and-go lunches.
📝 Notes
✅ Cut chicken evenly for consistent cooking.
✅ Marinate overnight if possible—the flavor payoff is real.
✅ Double the sauce. You’ll thank me later.
✅ Wooden skewers = soak first (unless you like the smell of burning wood indoors).
🥢 A Tiny Thai Language Lesson
Because food + culture = joy. Impress your table with these:
- Satay (สะเต๊ะ – sa-tay) → Pronounced sah-TAY.
- Aroy mak! (อร่อยมาก) → “Very delicious!” Say this after your first bite.
- Khop khun ka/krub (ขอบคุณค่ะ/ครับ) → “Thank you.” Women say ka, men say krub.
💡 Challenge: Have everyone at the table say “Aroy mak!” before eating. New family tradition unlocked.
FAQ: Low Carb Thai Chicken Satay
Is chicken satay keto-friendly?
Yes! My recipe skips the sugar in the marinade and pairs with a sugar-free peanut sauce, making it perfect for low carb and keto diets.
Can I bake chicken satay instead of grilling?
Absolutely. Bake at 425°F for 15–20 minutes, flipping halfway through. It won’t have the smoky char of a grill, but it’s still delicious.
What’s the best cut of chicken for satay?
Thighs are juicier and more forgiving, but breast meat is preferred if you prefer leaner meat.
Final Thoughts ✨
You don’t need a passport to Bangkok to enjoy authentic Thai flavor. This Easy Low Carb Thai Chicken Satay recipe brings bold, street-food vibes straight to your kitchen. Juicy, flavorful, dunkable chicken skewers + sugar-free peanut sauce = low carb dinner perfection.
👉 If you make this, tag me on Instagram @ExplorerMomma, I love seeing your creations!
If you LOVE this recipe, please consider giving it a five-star rating in the review area below!
Pin it for later here:
More Asian-Inspired Recipes You’ll Love
If this Low Carb Thai Chicken Satay has you craving more bold flavors from across Asia, you’re in luck! Check out these other favorites on ExplorerMomma.com:
- Low Carb Thai Peanut Sauce – The creamy, dreamy dip you need in your life (and on your chicken, shrimp, veggies…).
- Low Carb Thai Cucumber Salad – Cool, crisp, and perfect as a side dish for satay night. - Coming Soon!
- Keto Zucchini Chocolate Cake with Ganache – Okay, not Asian, but you’ll need dessert after all that satay, right?
- Low Carb Keto Teriyaki Chicken – Juicy chicken tossed in a sweet-and-savory low carb teriyaki sauce you’ll want to pour over everything.
- Air Fryer Teriyaki Salmon – Crispy on the outside, tender inside, and coated in a keto-friendly teriyaki glaze. Dinner in 15 minutes? Yes, please.
Recipe Card
📖 Recipe
Chicken Satay With Low Carb Peanut Dipping Sauce
This easy low carb Thai chicken satay recipe is marinated in coconut aminos, garlic, ginger, turmeric, and lime, then grilled to perfection and served with a creamy keto peanut sauce. Juicy, flavorful, and gluten-free, it’s the perfect weeknight dinner, meal prep option, or keto-friendly appetizer that tastes just like Thai takeout, without the carbs.
Ingredients
For the Chicken Satay:
- 1 ½ lbs boneless, skinless chicken thighs or breasts, cut into strips
- 2 tablespoon coconut aminos (or low-sodium soy sauce if not strict keto)
- 2 tablespoon avocado oil (or olive oil)
- 1 tablespoon fish sauce (optional but recommended)
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- ½ teaspoon cumin
- ¼ teaspoon cayenne pepper (optional for heat)
- 1 tablespoon lime juice
- Zest of 1 lime
For Garnish:
- Chopped cilantro
- Lime wedges
- Crushed peanuts (optional – check carbs if strict keto)
Instructions
- Make the Marinade: In a medium bowl, whisk together coconut aminos, avocado oil, fish sauce, garlic, ginger, coriander, turmeric, cumin, cayenne (if using), lime juice, and zest.
- Marinate the Chicken: Place the chicken strips in a large zip-top bag or bowl. Pour marinade over the chicken, seal, and refrigerate for at least 1 hour (up to 8 hours) to allow the flavors to soak in.
- Prepare the Skewers: Thread marinated chicken strips onto skewers. Discard leftover marinade.
- Cook the Satay: Grill method: Preheat grill to medium-high. Grill skewers for 3–5 minutes per side, or until fully cooked (internal temp of 165°F). Stovetop method: Heat a grill pan or skillet over medium heat. Cook skewers for 4–6 minutes per side until golden and cooked through. Oven method: Preheat oven to 425°F. Bake skewers on a parchment-lined tray for 15–20 minutes, flipping halfway through.
- Serve with Sauce: Plate chicken satay with your Low Carb Thai Peanut Sauce on the side or drizzled on top. Garnish with cilantro, lime wedges, and crushed peanuts if desired.
Notes
Nutrition Information:
Yield: 4 Serving Size: ¼ of recipeAmount Per Serving: Calories: 360Total Fat: 17gCarbohydrates: 3gProtein: 49g
*Nutrition Facts per MyFitnessPal dot com. For the most accurate facts, calculate your own with the exact ingredients you use in the recipe. Only half of the marinade was calculated in the nutrition facts as much is discarded after use.
Nutrition Disclaimer
Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.
I use MyFitnessPal dot com to calculate nutrition calories and facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
This is as accurate as possible, but it’s best to independently calculate nutritional data on your own with the specific ingredients you use. 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.
