General Tso Chicken: Keto-Friendly Or Not?

General Tso's Chicken is a takeout classic of crispy chicken covered with a sweet, sticky, and slightly spicy sauce. It is usually served with egg fried rice, but it can also be served with cauliflower rice or broccoli to keep the dish low-carb. The sauce typically contains sugar, but sugar alternatives can be used to make the dish keto-friendly. The chicken can be coated in corn starch, rice flour, or even whey protein to make it crispy, and the sauce can be thickened with xanthan gum.

General Tso's chicken recipe without sugar

General Tso's Chicken Without Sugar

Ingredients

• 1.5 lb boneless chicken thighs, cut into bite-sized pieces
• 4 cloves garlic, grated
• 1 tbsp ginger, grated
• 2 cups superfine almond flour
• 1 tsp salt
• 1 tsp baking powder
• 5 cloves garlic, minced
• 3 green onions, chopped
• 5-8 dried red whole chillies
• 1 inch ginger, thinly sliced
• 2 tbsp rice vinegar or apple cider vinegar
• 1.5 tbsp monk fruit sweetener
• 0.5 tbsp sesame seeds
• 2 tbsp soy sauce
• 1 egg
• 0.5 tsp baking soda

Method

• In a bowl, marinate the chicken with 4 cloves of grated garlic, 1 tbsp of grated ginger, 2 tbsp of soy sauce, 1 egg, and 0.5 tsp baking soda. Mix well and let it rest for 20-30 minutes.
• After 20-30 minutes, coat the chicken with a mixture of superfine almond flour, 1 tsp of salt, and 1 tsp of baking powder.
• Fry the chicken for 3-4 minutes or until it gets crispy and golden brown.
• In a pan, turn the heat up to medium-high and add 1 tbsp of oil. Pan-fry 5 cloves of minced garlic, the white parts of the green onion, thinly sliced ginger, and 5-8 chillies for 1-2 minutes or until fragrant.
• Pour in 2 tbsp of soy sauce, 2 tbsp of rice vinegar or apple cider vinegar, and 1.5 tbsp of monk fruit sweetener. Let it simmer until it becomes a glaze.
• Add in the fried chicken and toss until all the chicken is coated in the sauce. Finish off with sesame seeds and the remaining green onion.

Tips

• If you're not on a strict keto diet, you can use corn starch or rice flour to coat the chicken for frying, but use monk fruit sweetener to cut out the sugar from the glaze.
• If you want to make the chicken extra crispy, you can double fry it.
• If you want to make the sauce spicy, cut the chillies in half to release the seeds.

Keto-friendly sides to serve with General Tso's chicken

General Tso's chicken is a Chinese takeout classic, and it can be made keto-friendly by substituting a few ingredients. It is a perfect dish for a weeknight dinner and can be served with several keto-friendly sides. Here are some ideas for keto-friendly sides to serve with General Tso's chicken:

Cauliflower Fried Rice

This is a great keto-friendly alternative to traditional fried rice. Cauliflower is a versatile vegetable that can be used as a low-carb substitute in many dishes. Cauliflower fried rice is a healthy and tasty option that pairs well with General Tso's chicken.

Steamed or Roasted Broccoli

Broccoli is a nutritious and keto-friendly vegetable that makes an excellent side dish. It can be steamed or roasted to enhance its flavour and retain its nutritional value. Broccoli is a good source of fibre and vitamins, making it a healthy addition to your meal.

Zucchini

Zucchini is another low-carb vegetable that can be prepared in various ways. It can be grilled, roasted, or sautéed to create a delicious and healthy side dish to accompany General Tso's chicken. Zucchini is rich in vitamins and minerals, making it a nutritious choice.

Other Low-Carb Vegetables

In addition to broccoli and zucchini, you can also serve General Tso's chicken with other low-carb vegetables of your choice. Some options include asparagus, green beans, cauliflower florets, or spinach. These vegetables are packed with nutrients and can be prepared in a variety of ways to suit your taste.

Cucumber Salad

A refreshing cucumber salad can be a perfect side dish to balance the flavours of General Tso's chicken. You can make a spicy garlic cucumber salad or a sweet and sour cucumber salad, depending on your preference. It is a healthy and hydrating option to complement the main course.

Spicy Sesame Noodles

If you are looking for a side dish with a bit of a kick, spicy sesame noodles can be a great choice. They are easy to make and can be prepared in just 10 minutes. The combination of spicy and nutty flavours will enhance your dining experience.

Keto-Friendly Donuts

For a sweet treat to end your meal, you can make keto-friendly donuts that are sugar-free and gluten-free. These donuts will satisfy your sweet tooth without compromising your keto diet. They can be a delicious and indulgent way to finish your General Tso's chicken feast.

How to make a sugar-free General Tso's sauce

General Tso's sauce is a rich, sweet, and spicy sauce that is perfect for stir-fry dishes, as a marinade, or as a dipping sauce. The sugar in the sauce can be replaced with sugar alternatives, such as honey, agave, erythritol, or monk fruit sugar. Here is a step-by-step guide on how to make a sugar-free version of this delicious sauce:

Ingredients:

• Soy Sauce: Use low-sodium soy sauce or tamari for a gluten-free option.
• Hoisin Sauce: Adds an authentic Chinese flavour to the dish. If you don't have it, combine barbecue sauce with sriracha and Chinese five-spice powder.
• Vinegar: Use rice vinegar or Chinkiang vinegar for a deeper flavour. Apple cider vinegar or white vinegar can also be used in a pinch.
• Sweetener: Instead of sugar, use a sugar alternative such as erythritol, monk fruit sugar, honey, or agave syrup.
• Aromatics: Fresh aromatics like garlic (fresh minced or garlic powder) and ginger (fresh minced or ground) elevate and sharpen the flavours.
• Spices: Red pepper flakes or chilli flakes add a mild spiciness to the sauce. You can adjust the amount to your preference.
• Thickener: Cornstarch is typically used to thicken the sauce. If you can't use cornstarch, substitute it with arrowroot powder or xanthan gum.

Method:

• Combine all the ingredients in a pot, except for the thickener. The order of adding the ingredients doesn't matter.
• Heat the mixture over medium-high heat for 3 to 5 minutes while continuously stirring.
• Add the thickener (cornstarch, arrowroot powder, or xanthan gum) and continue to cook for another 5 minutes, stirring frequently, until the sauce thickens.
• Remove the sauce from the heat and use it immediately, or let it cool down and store it in a clean container or jar.

Tips:

• If you want a more subtle garlic flavour, use garlic powder. For a robust garlic flavour, use fresh minced garlic.
• Adjust the spiciness to your preference by adding more or less red pepper flakes or chilli flakes.
• This sauce can be made in larger batches and frozen for later use.
• The sauce is versatile and can be used as a stir-fry sauce, marinade, or dipping sauce.

How to make a keto version of General Tso's chicken

Ingredients

• Chicken breasts or thighs
• Whey protein powder or isolate
• Eggs
• Baking soda
• Baking powder
• Almond flour, coconut flour, or psyllium husk
• Soy sauce
• Rice vinegar or apple cider vinegar
• Sweetener (optional)
• Garlic
• Ginger
• Chilli
• Green onions
• Chicken stock
• Oil for frying
• Salt and pepper to taste

Method

• Cut the chicken into bite-sized pieces.
• Marinate the chicken in a mixture of soy sauce, baking soda, and egg. You can also add garlic, ginger, and vinegar to the marinade. Leave for 20-30 minutes.
• Prepare the sauce by mixing soy sauce, vinegar, sweetener, chicken stock, and sesame oil. Set aside.
• Coat the chicken in a dry mixture of almond flour, psyllium husk, or whey protein. You can also add baking powder and salt to the dry mixture.
• Fry the chicken in oil until golden brown. You can shallow or deep fry the chicken, or use an air fryer.
• In a separate pan, fry garlic, ginger, chilli, and spring onions until fragrant.
• Add the sauce to the pan and simmer until it thickens. You can add xanthan gum to the sauce to help it thicken.
• Add the fried chicken to the sauce and toss until evenly coated.
• Garnish with green onions and serve with cauliflower rice or broccoli.

Ingredients to use for a crispy coating

To make the perfect keto-friendly General Tso Chicken, you'll want to ensure your chicken has a crispy coating. While nothing will beat the crunch of corn starch, there are some great keto-friendly alternatives.

One option is to use whey protein isolate. Mix this with salt, dip your cubed chicken into it, and then deep fry. This will give a nice crispy texture.

Another option is to use a combination of almond flour and crushed pork rinds. First, pulse the pork rinds in a food processor until they are a fine powder. Then, mix this with the almond flour. Dip your chicken into beaten egg, and then into the flour/rind mixture. You can then fry this in a pan with a combination of olive oil and coconut oil.

If you want to ensure your chicken is extra tender, you can also toss the chicken in a little baking soda before coating and frying.

Frequently asked questions