Milly Gaines
Traditional sesame chicken is usually battered and deep-fried, then tossed in a sauce that includes sugar, soy sauce, and cornstarch—making it unsuitable for a keto diet. However, it is possible to make keto-friendly sesame chicken by using alternative ingredients and methods. This involves substituting gluten-free, low-carb ingredients and replacing soy sauce with coconut aminos or tamari. To thicken the sauce without adding carbs, arrowroot powder, xanthan gum, or konjac flour can be used. The chicken is typically fried in toasted sesame oil, which adds a distinct flavor, and served with a variety of low-carb side dishes.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 3 net carbs per serving |
| Calories | 259 per serving |
| Ingredients | Chicken breast/thighs, sesame oil, soy sauce/coconut aminos, arrowroot powder, egg, salt, pepper, brown sugar substitute, ketchup, honey, rice vinegar, cornstarch, garlic, ginger, green onion, broccoli |
| Preparation | Cut chicken into bite-sized pieces, coat with arrowroot powder and egg, fry in oil, add sauce, cook until sauce thickens |
| Sides | Cauliflower rice, zucchini noodles, spinach, broccoli, green beans, asparagus |
| Storage | Refrigerate leftovers for up to 4 days, freeze for up to 2-3 months |
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What You'll Learn
Keto-friendly ingredients
The ketogenic diet is a very low-carb diet with numerous health benefits. Meat and poultry are considered staple foods on the keto diet. Chicken is a staple in many keto diets because it is low in calories but high in protein. However, not all chicken recipes are keto-friendly because of breading or sweet sauces with hidden sugars and carbs.
To make keto-friendly meals, you can use the following ingredients:
- Meat: Boneless skinless chicken breast or chicken thighs are a great source of protein and can be used in various recipes. Other meat options include steak, bacon, and sausage (with no added sugar).
- Fish and shellfish: Salmon, tuna, shrimp, sardines, and mackerel are good options, as they are nearly carb-free and high in omega-3 fats.
- Eggs: High in protein and fat, eggs are a quick meal option and a staple in many keto-friendly dishes like frittatas and casseroles.
- Dairy: Full-fat dairy products like cottage cheese, cream cheese, and hard cheeses are recommended. For milk, go for coconut milk, almond milk, or other low-carb dairy substitutes. Avoid sweetened dairy products like ice cream, flavoured milk, and sweetened yogurts.
- Vegetables: Vegetables that grow aboveground, like leafy greens, tend to be lower in carbs. Broccoli, cauliflower, and avocado are good options. Avoid starchy veggies like potatoes, carrots, and onions.
- Fruits: Most fruits are too high in carbs, but berries, strawberries, and raspberries are good low-carb options.
- Nuts and seeds: These are high in fat and low in carbs, and they are linked to a reduced risk of heart disease and other chronic diseases.
- Oils: Olive oil, sesame oil, avocado oil, grapeseed oil, and walnut oil are all suitable for keto cooking.
- Sweeteners: Use sugar substitutes like Swerve, monk fruit, stevia, or erythritol to add sweetness without the carbs.
- Other: Fresh herbs, unsweetened sparkling water, and dark chocolate (preferably sugar-free) are also keto-friendly.
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Chicken cuts
Chicken is a versatile and adaptable protein option for those on a keto diet. While it is generally accepted that chicken is keto-friendly, certain recipes may not be, due to breading or sweet sauces containing sugar and carbs.
Chicken breast is a popular choice for keto dieters as it is low in calories and high in protein. Boneless, skinless chicken breasts are a good option, and can be cut into bite-sized pieces for faster cooking. However, some recipes recommend keeping the skin on for extra flavour and healthy fats. Chicken breast fillets can be sliced in half and seasoned with salt, pepper, and garlic powder to create a juicy and flavourful dish.
Chicken thighs are another great cut of meat for a keto diet. They are slightly fattier than chicken breasts, and are less likely to dry out during cooking. Boneless, skinless chicken thighs can be used, or you can cook with the skin on for added flavour. Thighs can be cut into bite-sized pieces and coated in a batter of egg and arrowroot powder for a crispy texture without the carbs.
Chicken wings are also a fun and tasty option for keto dieters. They can be cooked in a variety of ways to create juicy and crispy results. Wings can be coated in a garlic butter and spice mix for a delicious low-carb meal.
Other chicken cuts, such as chicken legs, can also be used in keto recipes. Baked chicken legs can be a tasty family meal, with a juicy inside and crispy skin.
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Sauces
Soy Sauce: Soy sauce is a popular choice for keto sesame chicken. It adds a savoury, umami flavour to the dish. However, if you're gluten intolerant or sensitive to soy, you may want to opt for a gluten-free soy sauce alternative like tamari, or even coconut aminos, a sauce made from coconut sap.
Ketchup: Ketchup can be used to add a touch of sweetness to the sauce. When selecting ketchup, opt for a variety with no added sugar to keep the carb count low. Keep in mind that even unsweetened ketchup will have some natural sugars from tomatoes.
Brown Sugar Substitute: To mimic the sweetness of traditional sesame chicken sauces, some recipes call for a brown sugar substitute like Swerve. This brand uses erythritol as a sugar-free alternative, but there are other brands on the market as well.
Honey: Honey is another natural sweetener that can be used in the sauce. If you're strict about keeping carbs low, look for sugar-free honey to avoid the extra carbs and calories.
Rice Vinegar: Unseasoned rice vinegar adds a subtle tanginess to the sauce without the added sugar found in seasoned varieties.
Toasted Sesame Oil: While not technically a sauce, toasted sesame oil is a must-have ingredient in keto sesame chicken. It adds a distinct nutty flavour to the dish and enhances the overall sesame taste. A little goes a long way, so use it sparingly.
When making the sauce for keto sesame chicken, it's important to thicken it to achieve the desired consistency. Some recipes use arrowroot powder, a paleo-friendly thickener, while others suggest xanthan gum. Cornstarch can also be used, but it adds carbs to the dish.
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Sides
While keto sesame chicken is a great option for those on a keto diet, it is important to consider the sides that will accompany it. Here are some delicious and keto-friendly side dish options to complement your keto sesame chicken:
Cauliflower Rice:
Cauliflower rice is an excellent low-carb alternative to traditional rice. It has a similar texture to rice but with a milder flavor, making it a perfect base for your keto sesame chicken. You can easily prepare it by grating or pulsing cauliflower in a food processor and then cooking it in a pan until tender.
Keto Asian Chopped Salad:
A fresh and crunchy salad can be a great side dish to balance out the flavors of keto sesame chicken. Opt for an Asian-inspired chopped salad with a variety of vegetables like cabbage, carrots, cucumber, and radishes. You can also add in some healthy fats like avocado or toasted sesame seeds and a keto-friendly dressing, such as olive oil and vinegar.
Broccoli:
Broccoli is a keto-friendly vegetable that pairs well with keto sesame chicken. You can steam, roast, or stir-fry broccoli florets to retain their crisp texture. Adding a sprinkle of sesame seeds and green onions can enhance the flavor and make it a tasty side dish.
Shirataki Noodles:
If you're craving noodles, shirataki noodles made from konjac flour are a fantastic keto option. They are low in carbs and calories, making them a guilt-free side dish. Simply prepare them according to the package instructions and toss them with some toasted sesame oil and vegetables of your choice.
Sautéed Vegetables:
A simple yet delicious side dish option is to sauté various vegetables in avocado oil, grapeseed oil, olive oil, or walnut oil. Green beans, spinach, asparagus, and zucchini are all keto-friendly choices that will add some healthy nutrients to your meal.
Remember, when preparing sides for keto sesame chicken, it's important to avoid starchy vegetables like potatoes or peas, which are high in carbohydrates. Opt for non-starchy, low-carb vegetables and healthy fats to stay within the guidelines of a keto diet.
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$8.49
Storage
Sesame chicken can be stored in an airtight container in the refrigerator for up to four days. To reheat, simply microwave for 2-3 minutes or use a pan on medium heat until hot.
If you want to store sesame chicken for longer, it can be frozen for up to three months. Allow the dish to cool down, then place it in a freezer-safe bag or container. When you're ready to eat it, let it defrost overnight in the fridge and then reheat in the microwave or on the stovetop.
The sauce for sesame chicken can also be made in advance and stored in the fridge for a day or two until needed.
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Frequently asked questions
Yes, you can eat sesame chicken while on a keto diet, but only if it is made with keto-friendly ingredients. Traditional sesame chicken is usually battered and deep-fried, then tossed in a sauce that includes sugar, soy sauce, and cornstarch. This can be replaced with gluten-free, low-carb ingredients and coconut aminos instead of soy sauce to make it keto-friendly.
To make keto sesame chicken, you can use boneless, skinless chicken thighs or chicken breast. Other ingredients include toasted sesame oil, arrowroot powder, egg, avocado oil, salt, pepper, and a keto-friendly brown sugar sweetener.
Keto sesame chicken can be served with steamed cauliflower rice, zucchini noodles, or a simple side of vegetables such as sauteed spinach, green beans, or steamed asparagus.
To make keto sesame chicken, first cut the chicken into bite-sized pieces and season with salt and pepper. Then, heat up some toasted sesame oil in a pan and add the chicken. After the chicken is cooked, add the sauce and keep cooking and stirring until the sauce thickens.
