Leena Watts
Sesame chicken is a popular Chinese dish that is typically made with battered and deep-fried chicken tossed in a sauce containing sugar, soy sauce, and cornstarch. This classic recipe can be high in carbs and may not be suitable for those following a keto diet. However, it is possible to make a keto-friendly version of sesame chicken that is low in carbs and still full of flavor. This involves making some simple substitutions and using alternative ingredients to create a delicious and healthy meal that can be enjoyed as a quick and easy weeknight dinner.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low-carb |
| Calories | 259 per serving |
| Protein content | High |
| Ingredients | Chicken, sesame oil, soy sauce, ketchup, garlic, brown sugar, onion powder, red pepper flakes, arrowroot powder, egg, salt, pepper, avocado oil, broccoli, green onions, honey, rice vinegar, cornstarch, ginger, coconut aminos, chicken broth, xanthan gum |
| Sides | Cauliflower rice, zucchini noodles, shirataki sesame noodles, spinach, green beans, asparagus |
| Cooking method | Stir-fry, Instant Pot |
| Cooking time | Under 20 minutes, under 30 minutes |
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What You'll Learn
Keto sesame chicken recipe ingredients
You can still enjoy the taste of Chinese takeout while sticking to a keto diet with this sesame chicken recipe. The ingredients for this recipe are simple and easy to find, and the dish can be ready in under 30 minutes.
The first step is to prepare the chicken. The chicken should be boneless and skinless, and you can choose between chicken breast or chicken thighs. Chicken breast is a staple in a low-carb diet because it is low in calories but high in protein. However, chicken thighs are also a great option for a keto diet because they have good protein content and are slightly fattier. You can also use chicken tenders if you prefer. Cut the chicken into 1-inch pieces for faster cooking.
Next, you will need to make a batter for the chicken. For this, you will need an egg and arrowroot powder. Whisk these ingredients together, coat the chicken pieces in the batter, and then fry the chicken in toasted sesame seed oil. You can also add some olive oil to balance the flavour. Fry the chicken until it is cooked through, which should take about 7-10 minutes.
Now, it's time to make the sauce. The sauce ingredients include soy sauce, unsweetened ketchup, honey, rice vinegar, cornstarch, garlic, ginger, and brown sugar substitute. You can also add red pepper flakes for a spicy kick. Mix these ingredients together in a small bowl and then pour the sauce over the cooked chicken. Stir to coat the chicken in the sauce, and then let it simmer for a few minutes to thicken.
Finally, serve the chicken with a sprinkle of sesame seeds and sliced green onions. You can also add some broccoli to the dish for extra vegetables. Enjoy your keto-friendly sesame chicken!
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Keto sesame chicken cooking instructions
This homemade keto sesame chicken recipe will ensure you keep the cravings for Chinese takeout at bay. You can enjoy the Chinese food you love without the high-carb count. This recipe is delicious, low carb, gluten-free, and can be ready in under 20 minutes.
Ingredients:
- Chicken – boneless, skinless chicken breast or chicken thighs
- Soy sauce – regular or tamari (for gluten-free)
- Ketchup – no sugar added
- Garlic – 2 cloves, minced
- Brown sugar – keto-friendly sweetener (Swerve)
- Onion powder
- Sesame oil
- Red pepper flakes
- Arrowroot powder (or cornstarch)
- Egg
- Salt and pepper
- Green onions
- Broccoli (optional)
Instructions:
- Cut the chicken into bite-sized chunks, around 1-inch pieces.
- Make the batter by combining an egg with arrowroot powder and whisking well. Place the chicken pieces in the batter and coat them evenly.
- Heat a non-stick skillet over medium-high heat. If your skillet is not non-stick, use spray oil or add a tablespoon of oil.
- Add the chicken to the pan and cook until slightly brown and cooked through. Use a meat probe thermometer to ensure the internal temperature reaches 165°F.
- In a separate bowl, combine soy sauce, ketchup, minced garlic, brown sugar, onion powder, sesame oil, and red pepper flakes. Stir well.
- Pour the sauce over the cooked chicken in the pan and stir to coat.
- Reduce the heat to medium-low and let the dish simmer for about 5 minutes to thicken the sauce.
- Serve the chicken with a sprinkle of sesame seeds and sliced green onions.
- You can also add cooked broccoli to the dish or serve it on a bed of cauliflower rice or zucchini noodles.
Tips:
- If you prefer, you can add minced garlic and ginger to the skillet after the chicken is cooked and sauté for 30 seconds to release their flavor and aroma.
- To make this dish ahead of time, place the raw chicken and sauce in a freezer bag and store it flat in the freezer for up to 4 months. Thaw it in the refrigerator overnight before cooking.
- Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.
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Keto sesame chicken nutritional information
Keto sesame chicken is a low-carb alternative to the traditional Chinese takeout dish. It is made with chicken thighs or breasts coated in a sweet and savory sauce, typically made with soy sauce, garlic, ginger, and a sweetener. The chicken is usually fried or sauteed in sesame oil, which adds a distinct flavor to the dish.
Ingredients and Nutritional Information:
The nutritional profile of keto sesame chicken can vary depending on the specific ingredients and quantities used. Here is a breakdown of some common ingredients and their nutritional contributions:
- Chicken Thighs: Chicken thighs are typically boneless and skinless, providing a good source of protein while being slightly fattier than chicken breasts. They are juicier and preferred for keto recipes as they have a higher protein content.
- Chicken Breasts: Chicken breasts are also a lean source of protein but are lower in fat and calories compared to chicken thighs.
- Sesame Oil: Sesame oil is known for its distinct flavor and aroma. It is high in polyunsaturated fats, specifically sesame oil's omega-6 content, which may offer some health benefits when consumed in moderation.
- Soy Sauce: Soy sauce adds a savory flavor to the dish. However, traditional soy sauce contains gluten and soy, so gluten-free and soy-free alternatives like tamari or coconut aminos are often used in keto recipes.
- Sweeteners: Sweeteners are used to balance the savory flavors in the dish. Keto-friendly sweeteners like Swerve brown sugar substitute (made from erythritol) or powdered sugar substitutes are commonly used to keep the carb count low.
- Garlic and Ginger: Fresh garlic and ginger add a pungent and spicy kick to the dish. They are known for their potential health benefits, including antimicrobial and anti-inflammatory properties.
- Thickening Agents: Arrowroot powder, cornstarch, or xanthan gum may be used to thicken the sauce. While arrowroot powder and cornstarch add minimal carbs, xanthan gum is often preferred in keto recipes as it thickens the sauce without adding significant carbohydrates.
Nutritional Benefits and Considerations:
Keto sesame chicken offers a lower-carb alternative to traditional sesame chicken, making it suitable for those following a ketogenic diet. However, it is important to consider the following:
- Fat Content: Keto sesame chicken may be higher in fat due to the use of oils and fattier cuts of meat like chicken thighs. While fats are an essential part of the keto diet, excessive consumption of certain types of fats should be monitored.
- Sodium Content: Soy sauce or its alternatives can contribute a significant amount of sodium to the dish. Individuals monitoring their sodium intake should be mindful of this and adjust the amount used in the recipe.
- Caloric Intake: The calorie count of keto sesame chicken can vary depending on the ingredients and portion sizes. While it may be lower in carbs, the overall calorie count can still be significant, especially when combined with sides and toppings.
In summary, keto sesame chicken offers a flavorful and lower-carb option for those craving Chinese takeout while on a ketogenic diet. By making some ingredient substitutions and adjustments, this dish can be tailored to fit within the macronutrient requirements of a keto diet while providing a satisfying and tasty meal.
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Keto sesame chicken storage instructions
Keto sesame chicken can be stored in an airtight container in the fridge for up to four days. To reheat, cover the container and microwave at 50% power. You can also freeze individual portions for up to three months.
When preparing the dish, it is important to note that keto sesame chicken is best cooked in a non-stick skillet or frying pan. You can use a mix of olive and sesame oil to fry the chicken, with the latter adding a distinct flavor to the dish. If you are using boneless chicken, cut it into 1-inch pieces for faster cooking. If you are using chicken thighs, coat them in a batter made from a whisked egg and arrowroot powder before frying.
After cooking the chicken, remove it from the pan and cover it to keep it warm. You can then add bite-sized vegetables such as broccoli florets to the pan and briefly cook them in oil before returning the chicken to the pan.
The sauce can be made by mixing ingredients such as soy sauce, unsweetened ketchup, honey, rice vinegar, cornstarch, garlic, ginger, and sesame oil in a bowl. You can also add sliced green onions and sesame seeds to the sauce. If you want to thicken the sauce, use arrowroot powder or xanthan gum instead of cornstarch to avoid adding unnecessary carbs.
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Keto sesame chicken alternatives
If you're looking for keto sesame chicken alternatives, you're in luck! There are several variations of the dish that you can try, depending on your preferences and dietary needs. Here are some ideas to get you started:
Chicken Thighs vs. Chicken Breasts
One alternative is to use chicken thighs instead of chicken breasts. Chicken thighs are a great option for a keto diet because they have a good protein content and are slightly fattier than chicken breasts. They work well in this recipe and are juicier than chicken breasts. If you use chicken thighs, simply cut them into bite-sized pieces before coating them in the batter and frying.
Battering and Frying
For a crispy texture without the high-carb ingredients, you can batter the chicken pieces before frying. To make the batter, combine an egg with arrowroot powder and whisk well. Coat the chicken pieces in this mixture before frying them in toasted sesame seed oil. This will give your keto sesame chicken a delicious crispy exterior while keeping it keto-friendly.
Sauce Variations
The sauce for keto sesame chicken can be adapted to suit your taste preferences and dietary needs. Here are some alternatives to consider:
- Sweetener Options: Instead of regular brown sugar, you can use a keto-friendly brown sugar substitute, such as Swerve, which is made from erythritol. This will add sweetness to the sauce without adding carbs.
- Ketchup: To minimize carbs, opt for no-sugar-added ketchup or unsweetened ketchup. This will reduce the overall carb count in the dish.
- Soy Sauce: If you're gluten intolerant or sensitive, use tamari instead of soy sauce. Tamari is a gluten-free alternative that will ensure your dish remains gluten-free. If you want to reduce the sodium content, consider coconut aminos as a substitute for soy sauce.
- Oil Options: While sesame oil is essential for that distinct sesame flavor, you can substitute it with other oils if necessary. Avocado, grapeseed, olive oil, or walnut oil can be used in smaller quantities to impart a similar flavor profile.
- Thickening Agents: To thicken the sauce, you can use arrowroot powder, a paleo-friendly option that adds volume to the sauce. Alternatively, cornstarch is another thickening agent that doesn't add many carbs per serving. If you're looking for a keto alternative, konjac flour can be used as a thickening agent, but you'll need to follow the package directions for the appropriate conversion.
Side Dishes
Keto sesame chicken can be served with a variety of low-carb side dishes:
- Vegetable Options: Steamed broccoli, zucchini noodles, sautéed green beans, spinach, or steamed asparagus are excellent choices that complement the dish.
- Noodle Alternatives: If you can handle shirataki, shirataki sesame noodles are a great low-carb option to replace traditional noodles.
- Rice Substitutes: Instead of regular rice, serve your keto sesame chicken with cauliflower rice or zucchini rice for a low-carb alternative.
These alternatives will allow you to customize your keto sesame chicken experience, ensuring it aligns with your dietary needs and preferences while enjoying a delicious and flavorful meal.
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Frequently asked questions
Keto sesame chicken is a low-carb alternative to the traditional Chinese takeout dish. It features chicken pieces coated in a sweet and savory sauce, typically made with a combination of soy sauce, ketchup, garlic, and ginger. The dish can be made in under 30 minutes and is a perfect option for those following a keto diet.
To make keto sesame chicken, you'll need boneless and skinless chicken thighs or breasts. Cut the chicken into bite-sized pieces and coat them with a mixture of egg and arrowroot powder. Heat some sesame oil in a pan and fry the chicken until cooked through. In a separate bowl, combine ingredients like soy sauce, ketchup, garlic, ginger, and a sweetener like Swerve brown sugar substitute to make the sauce. Pour the sauce over the chicken, simmer, and garnish with sesame seeds and green onions.
Keto sesame chicken can be served on its own or with a side of vegetables such as broccoli, green beans, spinach, or steamed asparagus. It also goes well with cauliflower rice, zucchini noodles, or shirataki sesame noodles. For a more filling meal, try serving it with Keto Asian Chopped Salad or steamed cauliflower rice.
