Can Orange Chicken Fit In A Keto Diet?

Panda Express's orange chicken is a takeout favourite, but it's not keto-friendly. The good news is that there are several keto-friendly versions of the dish that you can make at home. These recipes swap out the sugar and carbs for healthier alternatives, while retaining the signature sticky, tangy sauce and fried chicken.

Keto orange chicken recipe

Ingredients:

• 1 lb boneless skinless chicken breast, cut into 1-inch pieces
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 3 oz pork rinds, crushed
• 2 tbsp avocado oil, plus extra for frying
• 2 cloves garlic, minced
• 1/2 cup coconut aminos
• 1/4 cup white wine vinegar
• 2 tbsp orange zest
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/2 tsp ground ginger

Method:

• Season the chicken with salt and pepper.
• In a small bowl, whisk the eggs. In a medium bowl, place the crushed pork rinds.
• In a large skillet, heat the oil over medium-high heat.
• Dip the chicken pieces in the egg, shake off the excess, then coat with the pork rind crumbs.
• Working in batches, place a single layer of chicken into the pan. Cook for a few minutes on each side, until golden and cooked through.
• Remove the chicken from the pan and cover with foil to keep warm. Repeat with the remaining chicken pieces. Keep the skillet for the sauce.
• While the chicken rests, in the same skillet, heat a little oil over medium heat. Add the garlic and saute for about 1 minute, until fragrant.
• Add the coconut aminos, wine vinegar, orange zest, powdered monk fruit allulose blend, and ground ginger. Use a wooden spoon to scrape any browned bits from the bottom of the pan.
• Bring the sauce to a gentle boil, reduce the heat, and simmer for 8-10 minutes, until the volume is reduced and the sauce thickens.
• Return the chicken to the pan and toss to coat.

Serving Suggestions:

• Cauliflower rice
• Broccoli
• Sesame seeds
• Green onions

Is orange juice keto-friendly?

If you're on a keto diet, you may think it's extremely difficult to maintain. The low-carb, high-fat diet will certainly require a lifestyle change, but it may also illuminate hidden sources of carbs in your everyday diet—especially in regards to sugar intake.

Many everyday beverages may contain more calories and carbs than you would believe possible. To make matters worse, the majority of these carbs will come strictly from refined, processed sugar.

So, what about orange juice?

The glass of orange juice you had with breakfast? That’ll be 120 calories and 10 grams of carbs. Fruit juice drinks such as apple and orange juice are naturally rich in sugar, making them extremely detrimental to a standard keto diet.

Orange juice makes up about 25.5 grams of net carbohydrates per 1 cup (8 fluid ounces / 248 grams), which makes it a beverage that is very difficult to fit into the Standard or Low-Carb ketogenic diet. This juice is not keto-friendly and should not be included in the ketogenic diet.

The keto diet involves going on low, no higher than 30 grams of net carbs per day to almost 0 grams. Fat can make up to 80% of your daily consumption of macronutrients. This will cause your body to enter a state of ketosis. In this state of ketosis, the human body is more likely to use fat for energy.

Water makes up 75% of our body weight and can affect health, energy, performance, and overall function. It is the most versatile option of all the beverages on the keto-drink list.

Carbonated / sparkling water: Simply adding some bubbles to your water by using a carbonation machine can give your water an effervescent quality.

Coffee is another keto-friendly option. Heavy cream is low in carbohydrates and high in fat, helping to minimize the bite associated with black coffee.

Tea is the second most widely-consumed beverage on the planet (behind, of course, water). Recent studies have suggested that tea may help reduce the risk of developing chronic diseases such as cancer, cardiovascular disease, arthritis, and diabetes.

Low-calorie or no-calorie sports drinks are another option. Our bodies need electrolytes, but many popular sports drinks are high in sugar and carbs. For the athlete practicing the ketogenic diet, this could spell disaster. The good news is that in today’s day and age, there are plenty of zero-calorie options that can provide the electrolytes needed to perform with low carb intake.

While most smoothies contain high-fructose fruit or sugar, keto smoothies provide valuable nutrients such as fiber, while helping you stay in a state of ketosis. There are several keto-friendly smoothies available made with low-carb fruit options to provide valuable nutrients.

How many carbs are in orange chicken?

The number of carbohydrates in orange chicken depends on the specific recipe and the ingredients used. For example, one source lists the total carbohydrates in a cup of orange chicken as 60.8g, while another source lists the total carbohydrates in an order of Panda Express orange chicken as 42.9g.

A recipe for keto orange chicken lists the net carbs per serving as 7g, with 4.5g coming from the orange zest. The recipe uses chicken thighs or breasts, baking powder, salt, pepper, rice wine vinegar, sesame oil, soy sauce, ginger, garlic, a zero-calorie sweetener, white vinegar, orange zest, and xanthan gum.

Another recipe for keto orange chicken sauce includes ginger paste, soy sauce, brown sugar substitute, orange juice, orange zest, and white vinegar. This sauce can be combined with chicken coated in egg wash and dredged in pork rind crumbs. This recipe lists the total carbohydrates per serving as 2g.

It's important to note that the carbohydrate content can vary depending on the specific ingredients and proportions used in a recipe.

Is orange chicken good or bad for you?

The good

Orange chicken can be good for you, depending on how it's made. Chicken is a great source of lean protein, which is important for muscle development. Oranges, meanwhile, are packed with vitamin C and fibre. If you serve the chicken with cauliflower rice, you have a complete meal that's a fantastic source of fibre, protein, and healthy fats.

The bad

Most orange chicken dishes are not keto-friendly, as they're made with breaded chicken that's tossed in a sugary orange sauce. A typical serving can contain almost 30 net carbs! The high sugar content of orange chicken also makes it bad for your teeth.

The alternatives

If you're craving takeout but want to stay within your macros, there are plenty of keto-friendly alternatives to orange chicken. You can make a low-carb version of the dish by using carb-free pork rinds for the breading and a sugar-free sweetener for the sauce. You can also pan-fry the chicken instead of battering it, or even leave out the chicken altogether and just eat the sauce with cauliflower rice.

How long will keto orange chicken last in the refrigerator?

Keto orange chicken will last in the refrigerator for 3-4 days. It is best to eat it as soon as possible for the best possible taste. The sauce will gel when cold as it is made with gelatin.

To store keto orange chicken, place it in an airtight container and put it in the refrigerator. It can also be stored in the freezer for up to 3 months.

To reheat keto orange chicken, use an air fryer at 350 degrees Fahrenheit for a few minutes or use a microwave.

Frequently asked questions