Milly Gaines
Orange chicken is a popular dish, but can you eat it on a keto diet? The answer is yes, with some modifications. The key to making keto orange chicken is to use a low-carb sweetener and gluten-free soy sauce or coconut aminos as a substitute for soy sauce. The chicken is typically breaded with a combination of coconut flour and crushed pork rinds or almond flour, then fried. The orange sauce is made with fresh orange juice or extract, white vinegar, a sugar-free sweetener, and thickened with xanthan gum. This dish is best served with cauliflower rice and vegetables, providing a tasty and healthy alternative to Chinese takeout while staying within the constraints of a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | 13g |
| Protein | 23g |
| Fat | 14g |
| Sodium | 495mg |
| Potassium | 423mg |
| Fiber | 8g |
| Vitamin A | 299IU |
| Vitamin C | 17mg |
| Calcium | 26mg |
| Iron | 1mg |
| Net Carbs | 5g |
| Storage | Refrigerator for 3-5 days; Freezer for 3-6 months |
| Reheating | Microwave for 30-second intervals or non-stick pan |
| Sauce | Sugar-free, sticky, thick, tangy, sweet |
| Chicken | Crispy, juicy, tender, gluten-free, low-carb |
| Sides | Cauliflower rice, roasted veggies, salad, greens |
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What You'll Learn
Keto orange chicken recipe
Ingredients
- Chicken breasts or boneless skinless chicken thighs
- Eggs
- Coconut flour or almond flour
- Salt and black pepper
- Oil with a high smoke point (peanut oil or vegetable oil)
- Freshly squeezed orange juice
- Coconut aminos or gluten-free soy sauce
- Wine vinegar
- Orange zest
- Powdered monk fruit allulose blend or any keto sweetener
- Ground ginger
- Xanthan gum
Instructions
- Cut the chicken into bite-sized pieces.
- Dip the chicken pieces in whisked eggs.
- Coat the chicken pieces with coconut or almond flour, salt, and pepper.
- Fry the chicken in oil over medium-high heat until browned and cooked through.
- In a separate saucepan, add orange juice, a brown sugar substitute (or another keto sweetener), vinegar, coconut aminos or soy sauce, and garlic. Heat for 3-4 minutes.
- Add xanthan gum and whisk vigorously to avoid clumps.
- Simmer the sauce for 5-10 minutes until thick and sticky.
- Return the chicken to the pan and toss to coat with the sauce.
- Serve over cauliflower rice with a garnish of green onions and sesame seeds.
Tips
- This recipe can be made in an air fryer to reduce cleanup.
- For a gluten-free version, use coconut aminos instead of soy sauce.
- The chicken will stay fresh in the refrigerator for up to 3-4 days.
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Nutritional information
Carbohydrates:
The goal of a ketogenic diet is to keep carbohydrate intake low, and keto orange chicken recipes reflect this. Some recipes suggest using orange extract or a small amount of orange zest instead of orange juice to reduce carbs without sacrificing flavor. Cauliflower rice is often recommended as a low-carb side dish, along with roasted or stir-fried vegetables.
Sweeteners:
To keep the dish keto-friendly, sugar substitutes are commonly used. These include sugar-free sweeteners such as brown sugar substitutes or powdered sugar alternatives. Monk fruit extract is another popular option, adding sweetness to the sauce. However, it should be used sparingly, as a little goes a long way.
Protein:
Chicken is the primary source of protein in this dish. The recipes typically call for chicken thighs or breasts, providing a good amount of protein per serving.
Fats:
Keto orange chicken incorporates healthy fats, such as avocado oil, duck fat, and coconut products like coconut flour and coconut aminos. These fats not only add flavor but also help meet the high-fat requirements of a ketogenic diet.
Vitamins and Minerals:
The dish provides a good source of vitamins and minerals, including vitamin C from the orange juice or zest, and various nutrients from the chicken and vegetable sides.
Breadcrumbs and Breading:
To create a crispy texture without using traditional breadcrumbs, keto orange chicken recipes often use crushed pork rinds or pork panko as a breading. Some people also use almond flour or unflavored whey protein powder as an alternative to create a light and crispy coating.
It's important to note that nutritional values may vary depending on the specific recipe and serving size. Additionally, while keto orange chicken can be a delicious and healthy option, it's always advisable to practice portion control and ensure a balanced diet overall.
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Storage and reheating instructions
Storing and reheating orange chicken can be done in a few simple steps. Firstly, storing your orange chicken in airtight containers is essential to prevent exposure to air, which can cause moisture and flavour loss. It is also recommended to separate the sauce and chicken to avoid sogginess and allow for customisation when reheating. Be sure to label the containers with the date and refrigerate the chicken within two hours of cooking, maintaining a temperature below 40°F (4°C). Consume the chicken within 3-4 days for optimal taste and quality, and if you wish to store it for a longer period, consider freezing it.
When it comes to reheating, there are multiple methods to choose from, including stovetop, microwave, or oven. If you're short on time, the microwave is a quick option, but for crispy and savoury orange chicken, the oven is ideal. For those who have an air fryer, this is another great option to restore the chicken's crispy texture while retaining its flavour. Preheat the air fryer to around 375°F (190°C), place the chicken in a single layer, and reheat for about 5-7 minutes, flipping halfway through.
If you opt for the oven method, set the oven to high heat, around 450°F, and use the convection setting if available. Place the chicken uncovered in the oven to avoid trapping steam, which can make the chicken soggy. For those who prefer a crispier texture, reheating in an oven or air fryer is the best option.
If you're reheating frozen orange chicken, allow it to thaw for 2-3 hours before reheating to ensure more effective and even heating. Keep in mind that the reheating time may need to be extended if you haven't thawed your chicken. Regardless of the method chosen, always ensure that the internal temperature of the chicken reaches 165°F to maintain food safety.
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Ingredient alternatives
The ingredients used in keto orange chicken can be substituted with other alternatives. For instance, instead of using pork rind crumbs to coat the chicken pieces, you can use pecan flour, Whisps Parmesan coating, or almond flour. For the egg wash, you can use cashew yogurt if you are allergic to eggs.
For frying the chicken, you can use oils with a high smoke point, such as peanut oil, vegetable oil, avocado oil, duck fat, or sesame oil. If you want to avoid oil altogether, you can bake the chicken in the oven instead of frying it.
The sauce for keto orange chicken typically includes orange juice, which can be freshly squeezed to add incredible flavor. However, since oranges have a good amount of sugar, you can use orange extract or orange zest to reduce the carbs while still adding that signature orange flavor. If you want to enhance the tanginess of the orange juice, you can add white vinegar.
To thicken the sauce, xanthan gum is commonly used, and you only need a small amount (about 1/4 to 1/2 teaspoon). If you don't have xanthan gum, you can create a substitute by mixing keto wheat flour with water or using cornstarch with water if you're not concerned about the carbs.
For sweetness, you can use a sugar-free sweetener, such as a brown sugar substitute or a powdered sugar substitute. Monk fruit extract can also be used, but you'll need much less due to its concentrated form. Additionally, you can add heavy cream to the egg to create a thick batter for the chicken.
Lastly, soy sauce is often used in keto orange chicken, but if you want to avoid soy or gluten, you can substitute it with gluten-free soy sauce, coconut aminos, or tamari (wheat-free soy sauce).
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Side dishes
Keto orange chicken is a tasty dish that can be served with a variety of side dishes. Here are some ideas for side dishes that will complement the flavours of the keto orange chicken:
Cauliflower Rice
One popular option is to serve the keto orange chicken on a bed of cauliflower rice. This is a great low-carb alternative to traditional rice and can be easily purchased frozen from stores. You can also make your own cauliflower fried rice by stir-frying the cauliflower rice with some vegetables and Asian-inspired sauces.
Vegetables
While the orange sauce is thickening, you can quickly stir-fry some vegetables to serve as a side dish. Broccoli is a popular option and can be roasted or air-fried. Other vegetables that go well with keto orange chicken include bell peppers and onions.
Salad
For a lighter side dish, a crisp Asian salad or smashed cucumber salad can be a refreshing option. You can also try a kani salad or add some sesame seeds, green onions, and orange zest to your salad for a unique twist.
Keto-Friendly Bread
If you're looking for something to soak up the delicious orange sauce, you can try making keto-friendly bread. There are recipes available that use almond flour or coconut flour to create a bread that is low in carbs and gluten-free.
Asian-Inspired Dishes
Keto orange chicken pairs well with other Asian-inspired dishes. You could try making cashew chicken, lemon chicken, or an egg roll in a bowl using avocado oil or sesame oil and your choice of vegetables. These dishes often use similar ingredients, so you may already have what you need in your kitchen!
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Frequently asked questions
Keto orange chicken is a Chinese takeout-style dish made with chicken coated in a sweet and tangy orange sauce. It is usually served with cauliflower rice and vegetables.
To make keto orange chicken, you will need to coat chicken pieces in an egg wash and then dredge them in a mixture of pork rind crumbs and coconut flour. Fry the chicken in a skillet over medium-high heat until browned and cooked through. For the sauce, mix orange juice, a sugar-free sweetener, white vinegar, soy sauce or coconut aminos, freshly minced garlic, and xanthan gum in a bowl. Simmer the sauce over low heat until it thickens, then toss the cooked chicken in the sauce.
Keto orange chicken can be stored in an airtight container in the refrigerator for up to 3 to 5 days. It can also be frozen for up to 3 to 6 months.
Keto orange chicken can be served with cauliflower rice, roasted or stir-fried vegetables, or a crisp Asian salad.
