Sesame Chicken On Keto: What You Need To Know

Sesame chicken is a popular Chinese dish that can be made keto-friendly with a few simple substitutions. The key to making sesame chicken keto is to use a low-carb sweetener, a keto-friendly thickening agent, and to fry the chicken in a keto-approved oil. The result is a delicious and healthy dish that can be enjoyed as a satisfying and low-carb option.

Keto Sesame Chicken Recipe

Ingredients:

• 1.5 pounds boneless skinless chicken breasts, cut into 1-inch pieces
• 5 Tablespoons Soy sauce (use Tamari for gluten-free)
• ¼ Cup Ketchup (sugar-free for keto)
• 2 cloves garlic, minced
• ¼ Cup sugar-free brown sweetener
• ½ teaspoon onion powder
• 1 Tablespoon sesame oil
• ¼ teaspoon red pepper flakes
• Sesame seeds for garnish

Optional:

• 1 tablespoon arrowroot powder
• 1 large egg
• 1 tablespoon toasted sesame seed oil
• 2 tablespoons avocado oil
• 1 teaspoon ginger root, minced
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 1 tablespoon sugar-free honey
• 1 tablespoon toasted sesame oil
• 1 tablespoon sesame seeds
• 2 tablespoons green onions, thinly sliced

Method:

Firstly, combine the soy sauce, ketchup, minced garlic, brown sugar, onion powder, sesame oil, and red pepper flakes in a small mixing bowl. Stir to combine the ingredients and set aside.

Heat a non-stick skillet over medium-high heat. Add your chicken breast chunks. Cook until slightly browned and cooked through, which should take around 5-8 minutes. Test the internal temperature with a meat probe thermometer to make sure the chicken is 165F.

Pour the sauce over the chicken and stir to coat. Turn the heat down to medium-low and let it simmer for about 5 minutes to thicken. Serve topped with sesame seeds for garnish.

Tips:

This recipe is extremely versatile and can be adapted to your preferences. Here are some suggestions:

• For a thicker sauce, add arrowroot powder or cornstarch to the mixture.
• For a more traditional Chinese food texture, combine the arrowroot powder with a beaten egg to create a batter for the chicken. Fry the battered chicken in toasted sesame seed oil.
• If you want to add some spice to your dish, mix in some crushed red pepper flakes or Sriracha.
• For a more complete meal, serve the chicken with steamed cauliflower rice, stir-fried cabbage, or zucchini noodles.
• This recipe can also be made with boneless skinless chicken thighs or chicken tenders, which will add minimal calories.

Storage:

This keto sesame chicken recipe can be stored in an airtight container in the refrigerator for up to four days. It can also be frozen for up to three months. To freeze, place the raw chicken and sauce in a freezer bag and store it flat in the freezer. Thaw it in the refrigerator overnight before cooking.

Chicken Breasts vs Thighs

Sesame chicken is a popular dish that can be made keto-friendly by using specific ingredients. The chicken is coated in a sweet and savoury sauce, and the dish can be served with steamed cauliflower rice or zucchini noodles.

Now, when it comes to chicken breasts vs thighs, there are several factors to consider. Firstly, taste and texture. Chicken thighs are considered darker meat and are generally preferred for their richer, more intense flavour. They are also known to be more tender and juicy, thanks to their higher fat content. Chicken breasts, on the other hand, are leaner and have a milder flavour, making them a good choice for those who prefer lighter, less fatty options.

Secondly, nutrition. Chicken breasts are lower in calories, total fat, and saturated fat when compared to thighs. For example, a 3-ounce skinless chicken breast provides about 140 calories and 3 grams of total fat, while the same amount of skinless dark chicken meat contains 170 calories and 9 grams of total fat. This difference can add up, especially if you're watching your calorie and fat intake.

Thirdly, cookability. Chicken thighs are very forgiving when it comes to cooking times. Their higher fat content makes them more resistant to overcooking, and they remain juicy and succulent even if cooked slightly longer. Chicken breasts, however, can quickly go from tender to dry and sad if cooked just a minute too long.

Lastly, cost. Chicken thighs are generally cheaper than breasts, making them a more budget-friendly option, especially when buying in bulk.

In conclusion, both chicken breasts and thighs have their advantages. Thighs offer superior flavour, moisture, and cost-effectiveness, while breasts provide a leaner, lower-calorie option. The choice ultimately depends on your personal preferences, nutritional goals, and cooking skills.

Keto-Friendly Sweeteners

Natural Sweeteners

Natural sweeteners are those that are derived from nature and are not developed in a laboratory. Here are some examples:

• Stevia: This sweetener is extracted from the stevia plant and is 200 to 300 times sweeter than sugar. It has gained popularity in recent years and is widely available. It has been linked to lower blood sugar levels and may help reduce blood pressure. However, some people may find that it has a bitter aftertaste.
• Monk Fruit: Monk fruit is native to Southeast Asia and is about 150 to 200 times sweeter than sugar. It contains no calories and, like stevia, does not appear to affect blood sugar or insulin levels. Monk fruit is also rich in antioxidants. However, it can be expensive and challenging to find.

Sugar Alcohols

Sugar alcohols are hybrids of sugar molecules and alcohol molecules. They are called sugar alcohols because of their similar chemical structure to sugar, but they will not intoxicate you. Here are some examples:

• Erythritol: Erythritol is a sugar alcohol found naturally in some fruits and vegetables or extracted from corn. It contributes the least calories and net carbs among sugar alcohols, and it does not affect blood sugar or insulin levels. Erythritol may also have dental health benefits. However, it can cause nausea if consumed in large doses and may leave a cooling sensation in the mouth.
• Xylitol: Xylitol is another sugar alcohol that is as sweet as sugar but with fewer calories. It has been found to have dental health benefits, but it may cause digestive issues and is toxic to pets.
• Allulose: Allulose is a rare natural sugar that has no glycemic index or net carb content. It has been found to reduce insulin and blood sugar levels and may have antioxidant properties. However, it is only 70% as sweet as table sugar, and its long-term effects are not yet fully known.

Artificial Sweeteners

Artificial sweeteners are created through chemical processes and are generally best avoided. Examples include:

• Aspartame: A common artificial sweetener often found in diet sodas and sugar-free foods. There has been controversy around its safety, and it may negatively impact health.
• Sucralose: Sucralose is a zero-calorie sweetener that is 400 to 700 times sweeter than sugar. Its impact on blood sugar is not well established, and there are concerns about its potential effects on the gut biome and its stability at high temperatures.

Sweeteners to Avoid

• Maltodextrin: Often derived from GMO corn, maltodextrin can spike blood sugar levels and adversely affect gut health.
• Maltitol, Sorbitol, and Mannitol: These sugar alcohols can raise blood sugar levels and should be avoided.
• Natural Sugars: While sweeteners like honey, maple syrup, and coconut sugar are natural, they are high in carbs and will kick you out of ketosis.

Keto-Friendly Sides

There are many keto-friendly side dishes that can be served with sesame chicken. Here are some ideas:

Vegetable Sides:

• Roasted vegetables: asparagus, broccoli, cauliflower, radishes, zucchini, Brussels sprouts, eggplant, green beans, and carrots are all great options.
• Sautéed or stir-fried vegetables: spinach, zucchini, asparagus, broccoli, cabbage, cauliflower, green beans, and Brussels sprouts.
• Steamed vegetables: cauliflower rice, broccoli, or cauliflower "mac" and cheese.
• Salads: cucumber, onion, zucchini, peppers, avocado, garlic, and tomato salad. Arugula, lemon, pesto, olive oil, artichokes, and pine nuts also make a great combination.
• Avocado: sliced or made into guacamole, it can be a great side or topping for other dishes.
• Fried okra, edamame in sesame sauce, broccolini, and pan-fried zucchini in butter.
• Low-carb cauliflower stuffing or fried rice.
• Keto coleslaw or keto maple mustard green beans.
• Cheesy Brussels sprouts or baked asparagus.
• Lemon garlic kale salad.

Other Sides:

• Eggs: either as a side dish or incorporated into the salad.
• Bacon: bacon onion rings, bacon avocado "fries," or bacon bits added to vegetables.
• Cheese: grated over vegetables or added to dishes like keto biscuits, cauliflower "mac" and cheese, or creamed spinach.
• Keto biscuits or keto cornbread.
• Keto gravy.
• Keto soups: cream of mushroom, vegetable beef, or swede and cardamom.
• Keto dips.

Keto-Friendly Oils

Sesame chicken is a great keto-friendly option for a quick and easy weeknight meal. It can be made in under 30 minutes and is sure to be a hit with the whole family.

Now, let's talk about keto-friendly oils. When it comes to the keto diet, not all fats are created equal. The ideal oils for a keto lifestyle are those that can withstand high temperatures without breaking down, provide healthy fats and health benefits, and pair well with various keto meals. Here are some of the best keto-friendly oils:

Extra Virgin Olive Oil

Extra virgin olive oil is a cold-pressed, unrefined oil with a robust flavour and a high amount of healthy monounsaturated fats and antioxidants. It has a low smoke point, so it's best used for dressings, marinades, and drizzling rather than high-heat cooking.

Coconut Oil

Coconut oil is a keto-friendly oil with a high smoke point, making it ideal for sauteing, frying, roasting, and baking. It is high in saturated fat and can help speed up metabolism and induce ketosis. Choose refined coconut oil for a flavourless option, or unrefined for a more distinct coconut aroma.

Avocado Oil

Avocado oil is high in monounsaturated fats and antioxidants, including vitamins A, E, and D. It has a high smoke point, making it suitable for various cooking styles such as frying, grilling, roasting, and sauteing. It also has a nutty flavour that complements pan-fried dishes.

Sesame Oil

Sesame oil is a seed oil with a rich, smooth flavour and a nutty aroma. It has a medium-high smoke point and is suitable for sauteing or frying keto dishes. It is high in omega-6 fatty acids, so it should be consumed sparingly and not exposed to high heat to avoid promoting chronic inflammation.

Hazelnut Oil

Hazelnut oil is a delicious, rich alternative to olive oil. It has a strong flavour and is high in essential fatty acids, making it a great addition to keto-friendly baking, pesto, marinades, or salad dressings.

Walnut Oil

Walnut oil is extracted from English walnuts and is full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, niacin, potassium, and zinc. It has a rich, nutty flavour, making it a tasty addition to low-heat keto recipes like grilled meats or desserts.

Frequently asked questions