Madeleine Hull
Keto orange chicken is a popular dish for those following a ketogenic diet. It is a Chinese takeout-style dish that is sweet, tangy, and gluten-free. The dish typically consists of fried chicken coated in an orange sauce, with a variety of possible side dishes such as cauliflower rice, roasted vegetables, or salad. While oranges are typically high in sugar and not considered keto-friendly, a small amount of orange juice or zest can be used to add flavour to the dish without kicking the body out of ketosis. The chicken is usually breaded with a combination of ingredients such as coconut flour, almond flour, or pork rind crumbs, and then fried until crispy. The sauce is made with ingredients like orange juice, sugar-free sweetener, vinegar, soy sauce, garlic, and xanthan gum as a thickener. Overall, keto orange chicken is a tasty and healthy option for those following a ketogenic diet who are craving Chinese takeout.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Gluten | Gluten-free |
| Sugar | Sugar-free |
| Preparation time | 20 minutes |
| Refrigeration | Up to 3-5 days |
| Freezing | Up to 3-6 months |
| Reheating | Microwave or non-stick pan |
| Chicken | Breasts or thighs |
| Sauce | Xanthan gum, orange juice, sugar substitute, vinegar, soy sauce, garlic, ginger |
| Batter | Eggs, heavy cream, coconut flour, salt, pepper |
| Sides | Cauliflower rice, roasted vegetables, salad |
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What You'll Learn
Keto orange chicken recipe
This keto orange chicken recipe is a tasty, low-carb alternative to the popular Chinese takeout dish. It's crispy, saucy, and sweet with a zing of citrus—and no added sugar! The recipe is easy to make and comes together in just 50 minutes. It's perfect for a quick and flavorful dinner and also great for meal prep.
Ingredients:
- Chicken breast or boneless, skinless chicken thighs
- Eggs
- Heavy whipping cream or coconut cream
- Salt and black pepper
- Oil with a high smoke point (such as peanut oil or vegetable oil)
- Freshly squeezed orange juice
- Coconut aminos (or gluten-free soy sauce)
- Wine vinegar or white vinegar
- Orange zest
- Powdered monk fruit allulose blend (optional)
- Ground ginger
Instructions:
- Cut the chicken into bite-sized pieces.
- Prepare the sauce by combining orange juice, vinegar, orange zest, coconut aminos, monk fruit blend (if using), and ground ginger in a saucepan. Bring to a gentle boil, then reduce the heat and simmer for 8-10 minutes until thickened.
- In a separate bowl, mix eggs and heavy cream.
- Dip the chicken pieces in the egg mixture, then dredge them in coconut flour, almond flour, or pork rind crumbs.
- Fry the chicken in a skillet over medium-high heat until browned and cooked through.
- Return the chicken to the pan with the sauce and toss to coat.
- Garnish with sesame seeds and green onions, if desired.
- Serve over cauliflower rice or steamed vegetables for a low-carb option.
Tips:
- Double the sauce ingredients if you prefer extra sauce.
- Use gluten-free soy sauce if you want to make the dish gluten-free.
- For a thicker sauce, add xanthan gum, but be careful not to add too much as it can make the sauce gel-like.
- The keto orange chicken will stay fresh in the refrigerator for up to 3-4 days.
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Nutritional information
The nutritional information for keto orange chicken will vary depending on the specific ingredients and quantities used, but here is an overview of the key nutritional considerations for this dish:
Carbohydrates: Oranges are relatively high in carbohydrates, with one large orange containing around 12 grams of carbs. As such, keto orange chicken recipes typically use a small amount of orange juice or extract to add flavor while minimizing carbohydrates. Some recipes suggest using orange zest, which has a lower sugar and carb content than orange juice or the fruit itself.
Sweeteners: To keep the dish keto-friendly, sugar substitutes are often used in place of sugar. These can include monk fruit, erythritol, or a powdered or brown sugar substitute. These sweeteners provide a similar sweetness to sugar without the blood sugar spike.
Breadcrumbs: Traditional breading or batter for fried chicken is typically made with wheat flour, which is not keto-friendly. Keto orange chicken recipes often use alternative breadings, such as coconut flour, almond flour, or crushed pork rinds, which are lower in carbohydrates.
Soy Sauce: Soy sauce is commonly used in orange chicken, but it contains gluten and wheat, which are not allowed on a strict keto diet. Gluten-free alternatives, such as coconut aminos or gluten-free soy sauce, can be used instead.
Frying Oil: When frying the chicken, it is important to use an oil with a high smoke point, such as peanut oil or vegetable oil. Other options include avocado oil or duck fat.
Side Dishes: Keto orange chicken is often served with cauliflower rice, roasted or stir-fried vegetables, or a crisp Asian salad. These side dishes provide additional nutrients, including fiber and vitamins, while still adhering to keto dietary guidelines.
Overall, keto orange chicken can be a nutritious and flavorful option for those following a ketogenic diet, but it is important to pay attention to the specific ingredients and quantities used to ensure the dish fits within your dietary goals.
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Ingredient substitutions
To make keto orange chicken, you can use a variety of substitutes for the breading and sauce.
For the breading, you can use coconut flour, almond flour, or crushed pork rinds. If you don't want to use coconut flour, you can substitute it with unflavoured whey protein powder, which will give you light and crispy fried chicken. Another option is to use pecan flour or Whisps Parmesan coating instead of pork rinds.
For the sauce, you can use fresh-squeezed orange juice, but since oranges have a lot of sugar, you can also use orange extract or orange zest to reduce the carbs. Instead of sugar, use a sugar substitute, such as a brown sugar substitute or a powdered sugar substitute. You can also add white vinegar to bring out the tang of the orange juice.
If you are gluten intolerant, use gluten-free soy sauce, coconut aminos, or tamari (wheat-free soy sauce). To thicken the sauce, use xanthan gum, or a low-carb substitute like Keto Wheat Flour from King Arthur Baking. If you aren't concerned about carbs, you can use regular flour or cornstarch.
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Storage and reheating
Storing keto orange chicken:
To store keto orange chicken, keep leftovers in an airtight container in the refrigerator. It will stay fresh for up to 3-4 days. If you don't plan on eating the chicken within this timeframe, you can freeze it. However, it is recommended to freeze the chicken and sauce separately for up to 3 months. Freezing the chicken and sauce together may result in a soggy coating.
Reheating keto orange chicken:
To reheat keto orange chicken, you can use an air fryer or a microwave. If using an air fryer, set the temperature to 350 degrees Fahrenheit and heat the chicken for a few minutes until warmed through. Alternatively, you can place the chicken in a hot skillet over medium heat and stir occasionally until heated.
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Side dishes
Keto orange chicken is a versatile dish that can be served with a variety of side dishes to enhance its flavour and make it a more substantial meal. Here are some ideas for side dishes that will perfectly complement your keto orange chicken:
Cauliflower Rice
One popular option is to serve the chicken over 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 jazz up your cauliflower rice by frying it with some vegetables and spices to make it even more tasty. To make it extra special, top it with sesame seeds, green onions, and orange zest.
Roasted Vegetables
Keto orange chicken also goes well with roasted vegetables. Try air fryer broccoli or garlic green beans for a healthy and delicious side dish. You could also make a quick vegetable stir-fry with vegetables like bell peppers, onions, and broccoli. Sauteed or roasted broccoli is also an easy and fuss-free option.
Salad
For a lighter side dish, pair your keto orange chicken with a crisp Asian salad or a smashed cucumber salad. If you want something a little different, try a Kani salad. This will add a refreshing crunch to your meal.
Other Asian-Inspired Dishes
Keto orange chicken pairs perfectly with other Asian-inspired dishes. Try making some cashew chicken, lemon chicken, or an egg roll in a bowl. These dishes often use similar ingredients, so you can easily create a flavourful and varied keto meal.
Keto-Friendly Bread
If you're looking for something to soak up that delicious orange sauce, consider making some keto-friendly bread. You can use coconut flour or whey protein powder to create a light and crispy bread that pairs well with the sauce.
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Frequently asked questions
Yes, you can eat orange chicken on keto. This dish is a Chinese take-out replacement that is low-carb, gluten-free, and tasty.
To make keto orange chicken, you can use fresh-squeezed orange juice, coconut aminos, chicken, eggs, coconut flour, black pepper, avocado oil, and more.
Keto orange chicken can be served with cauliflower rice, roasted vegetables, salad, or greens.
Keto orange chicken can be stored in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 6 months.
Some other keto chicken recipes include cashew chicken, lemon chicken, and egg roll in a bowl.
