Brenda Khan
Sweet and sour chicken is a staple Chinese takeaway dish for many, but it's not keto-friendly. The good news is that there are many keto-friendly alternatives to this dish. The key is to use a flour alternative to coat the chicken and a sugar alternative to sweeten the sauce. For example, you can use almond flour, coconut flour, or psyllium husk as a coating and stevia or erythritol to sweeten the sauce. You can also use keto-friendly ketchup or make your own by substituting sugar with a sweetener.
| Characteristics | Values |
|---|---|
| Carbohydrates | 4.5g net carbs per serving (half the recipe, not including cauliflower rice)3.9g net carbs per 1.2-pound serving |
| Calories | 380kcal per serving467kcal per 1.2-pound serving |
| Protein | 51g per serving49g per 1.2-pound serving |
| Fat | 20g per serving32g per 1.2-pound serving |
| Fiber | 4.25g per serving |
| Flour substitute | Psyllium huskAlmond and coconut flourCrushed pork rinds |
| Sugar substitute | ErythritolSteviaTruvia |
| Ketchup substitute | Alterna Sweets' Low Carb KetchupPrimal KitchenG. Hughes |
| Storage | Store in an airtight container in the refrigerator for up to 5 days |
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What You'll Learn
Keto sweet and sour chicken recipe
Sweet and sour chicken is a staple Chinese takeaway dish. However, it is typically coated in flour and cornstarch, which are prohibited on the keto diet. But there are ways to adapt the recipe to make it keto-friendly.
Ingredients
For the chicken, you will need:
- Chicken breasts or thighs, cut into bite-sized pieces
- Salt and pepper
- Beaten eggs
- Coconut and almond flour
- Avocado oil
For the sauce, you will need:
- Sugar-free maple syrup
- Ketchup
- Apple cider vinegar
- Tomato puree
- Soy sauce
- Sweetener (such as stevia, erythritol, or THM Gentle Sweet)
- Xanthan gum
- Garlic powder
- Ginger
- Green and yellow bell peppers
- Onion
- Sesame seeds
Instructions
First, season the chicken pieces with salt and pepper. Dip the chicken into beaten egg, allowing any excess to drip off. Then, toss each piece in a coconut and almond flour mixture to coat. Heat avocado oil in a large skillet and cook the chicken until browned. Place the chicken in a baking pan.
To make the sauce, whisk together the maple syrup, ketchup, apple cider vinegar, tomato puree, soy sauce, sweetener, xanthan gum, garlic powder, and ginger. Pour the sauce evenly over the chicken. Bake for 30-40 minutes, spooning the sauce over the chicken once or twice during cooking.
Finally, add the bell peppers to the skillet and cook for a couple of minutes until softened. Serve the chicken with the peppers and garnished with sliced onion and sesame seeds.
This keto sweet and sour chicken is a delicious and crispy alternative to traditional Chinese takeout. It is low-carb and sugar-free, making it perfect for those following a ketogenic diet.
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How to make keto chicken without deep frying
Sweet and sour chicken is a staple Chinese takeaway dish, but it can be made keto-friendly by substituting the sugar with sweeteners and using alternative coatings for the chicken.
To make keto chicken without deep frying, you can use an air fryer or oven-bake the chicken. Here is a recipe for keto sweet and sour chicken that does not require deep frying:
Ingredients
- Chicken breast or tenderloins
- Salt
- Pepper
- Minced garlic
- Psyllium husk or almond and coconut flour
- Eggs
- Avocado oil
- Sugar-free maple syrup
- Keto-friendly ketchup
- Soy sauce
- Apple cider vinegar
- Garlic powder
- Tomato puree
- Green peppers
- Sliced green onions
- Sesame seeds
Method
- Season the chicken with salt, pepper, and minced garlic.
- Coat the chicken with psyllium husk or a mix of almond and coconut flour.
- Dip the chicken in beaten eggs.
- Brown the chicken in avocado oil in a skillet or frying pan.
- Place the chicken in a baking pan and cover with a sauce made from sugar-free maple syrup and keto-friendly ketchup.
- Bake in the oven at 325°F for 30-40 minutes.
- Garnish with sliced green onions and sesame seeds.
Other Keto Chicken Options
If you are looking for a fried chicken texture and taste without deep frying, you can also use an air fryer to make keto-friendly fried chicken. Alternatively, you can oven-bake the chicken and use almond flour, pork rinds, and Parmesan to create a crispy coating.
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How to make sugar-free sweet and sour sauce
Sweet and sour chicken is a popular Chinese dish that can be made keto-friendly by substituting sugar with sugar-free alternatives. This can be achieved by using sugar-free maple syrup, stevia, erythritol, or honey.
Ingredients:
- Tomato puree/passata or sugar-free tomato sauce
- Pineapple juice
- Chilli paste (optional)
- Soy sauce
- Ginger
- Garlic
- Sweetener (granulated monk fruit sweetener, stevia, erythritol, or honey)
Method:
- Combine the tomato puree/passata, pineapple juice, chilli paste, soy sauce, ginger, garlic, and sweetener in a pot over medium to high heat.
- Stir the mixture until the sweetener dissolves and the sauce starts to bubble.
- Remove the sauce from the heat once it reaches your desired consistency.
- Allow the sauce to cool before pouring it into a clean mason jar or airtight container.
Tips:
- The sauce can be made in advance and stored in the fridge for up to 4-5 days.
- For a thicker sauce, add a slurry of cornflour or arrowroot and water.
- For a keto-friendly breading, coat the chicken with almond and coconut flour before frying in avocado oil.
Enjoy your sugar-free sweet and sour sauce as a dipping sauce, brush-on glaze, or recipe base for a flavorful and healthy alternative to takeout!
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What to serve with keto sweet and sour chicken
Sweet and sour chicken is a staple Chinese takeaway dish. However, the dish is usually coated with flour and cornstarch, which are prohibited in the keto diet. To make the dish keto-friendly, you can use psyllium husk or a mix of almond and coconut flour to coat the chicken. The chicken is then browned in avocado oil before being finished in the oven.
The sauce is also usually loaded with sugar, so to make it keto-friendly, you can use sugar-free maple syrup, keto-friendly ketchup, or a natural sweetener like stevia or erythritol.
Now that we know how to make keto sweet and sour chicken, let's discuss what to serve it with. Here are some ideas for sides and accompaniments that will complement the dish:
- Cauliflower rice: This is a great low-carb alternative to grain rice. You can make cauliflower fried rice to accompany the keto sweet and sour chicken, adding a healthy and tasty side dish to your meal.
- Cauliflower: If you don't want to go through the process of making cauliflower rice, you can simply serve the chicken with steamed or roasted cauliflower florets.
- Broccoli: Another healthy and keto-friendly option, broccoli can be steamed, roasted, or stir-fried.
- Bell peppers: Bell peppers are keto-friendly as they are low in carbs. You can serve them stir-fried or sautéed as a side dish, or you can incorporate them into the keto sweet and sour chicken dish itself.
- Green onions and sesame seeds: For a simple yet tasty garnish, sprinkle sliced green onions and sesame seeds over the keto sweet and sour chicken.
- Stir-fried vegetables: In addition to bell peppers, you can stir-fry other keto-friendly vegetables such as mushrooms, zucchini, eggplant, or asparagus. This will add colour, flavour, and nutritional value to your meal.
These are just a few ideas, but feel free to experiment with other low-carb vegetables and sides that suit your taste preferences. Enjoy your keto sweet and sour chicken!
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How to store keto sweet and sour chicken
Storing keto sweet and sour chicken is simple. First, let the dish cool down to room temperature. Then, place it in an airtight container and store it in the refrigerator. It will stay fresh for up to 5 days.
When you're ready to eat it again, you can reheat it in the microwave. However, if you prefer your chicken crispy, reheat it in a hot skillet.
You can also freeze keto sweet and sour chicken. First, flash-freeze the chicken, then transfer it to a bag. Make sure to freeze the chicken and sauce separately.
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Frequently asked questions
It is a low-carb, sugar-free version of the classic Chinese dish.
To make the dish keto-friendly, you need to substitute the cornflour and sugar in the sauce with keto-friendly alternatives. For the chicken, instead of coating it in flour, you can use a mixture of almond flour and coconut flour or crushed pork rinds and parmesan cheese.
You can serve it with cauliflower rice or stir-fried vegetables.
You can store the chicken and sauce separately in airtight containers in the refrigerator for up to 5 days. Reheat the chicken in the oven or air fryer, and the sauce in the microwave or on the stovetop.
