Sweet And Sour Sauce: Keto-Friendly Or Not?

Sweet and sour sauce is a popular condiment often used in Chinese cuisine. The traditional recipe typically contains a significant amount of sugar, which can be a concern for individuals following a keto diet or seeking to reduce their sugar intake. However, it is possible to make a keto-friendly version of sweet and sour sauce by substituting alternative sweeteners and ingredients.

Sweet and sour sauce ingredients

Sweet and sour sauce is a combination of sweet and sour flavours, usually made by combining a sugar and a vinegar with a thickening agent. It is commonly used in Asian cuisines, especially Chinese, and can be used as a dipping sauce, a glaze, or as an ingredient in marinades.

• Pineapple juice
• Rice vinegar or apple cider vinegar
• Brown sugar or a low-carb brown sugar replacement
• Soy sauce or tamari
• Ketchup
• Cornstarch and water
• Red food colouring (optional)
• Sugar-free tomato sauce
• Garlic powder
• Xanthan gum
• Toasted sesame oil
• Red pepper
• Coconut aminos

How to make keto sweet and sour sauce

Ingredients:

• ⅓ cup of Rice Wine Vinegar
• ⅓ cup of Surkin Fiber Syrup (or Golden Monk Fruit Sweetener)
• ¼ cup of Sugar-Free Tomato Sauce (or Sugar-Free Ketchup)
• 1 tablespoon of Tamari Sauce (or Soy Sauce)
• 1 teaspoon of Garlic Powder
• ½ teaspoon of Xanthan Gum (or ½ teaspoon of unflavored gelatin)
• ½ teaspoon of Pineapple Essence, optional
• 2-3 drops Red Food Coloring, optional
• ¼ tsp red pepper, optional
• Toasted Sesame oil, optional

Method:

Place all the ingredients except the xanthan gum (or gelatin) in a saucepan and place over medium heat.

Sprinkle the xanthan gum (or gelatin) into the saucepan and bring the sauce to a simmer, whisking constantly to avoid clumps.

Simmer the sauce, whisking occasionally, until it has thickened enough to coat a spoon.

Remove from the heat and serve immediately or chill to use as a dipping sauce.

This sauce can be stored in the fridge for up to 1 week but does not freeze well.

What to serve sweet and sour sauce with

Sweet and sour sauce is a versatile condiment that can be used in many ways. Here are some ideas for what to serve it with:

Dipping Sauce

Use sweet and sour sauce as a dipping sauce for potstickers, egg rolls, spring rolls, wontons, dumplings, tempura, chicken nuggets, or fish sticks. It can also be used as a dip for keto-friendly options like Coconut Chicken Tenders or meatballs.

Stir-Fry Sauce

Use sweet and sour sauce as a base for stir-frying vegetables, meat, or tofu. Add the sauce towards the end of the cooking process and toss everything together. Serve it over steamed rice, noodles, or cauliflower rice for a complete healthy meal.

Marinade

Add sweet and sour sauce to meat or tofu before grilling. Let it marinate for at least 30 minutes, then grill as desired.

Glaze

Use sweet and sour sauce as a glaze for grilled or roasted meats and seafood like chicken, pork, fish, or shrimp. Brush the sauce over the meat during the last few minutes of cooking for a tasty, caramelized glaze. It also works great for baked chicken drumsticks and wings.

Salad Dressing

Mix sweet and sour sauce with salad oil, and add a dash of toasted sesame oil, to make an Asian-inspired salad dressing for your greens.

Sandwich Spread

Use sweet and sour sauce as a spread for sandwiches and wraps, especially those with chicken, turkey, or pork, for an Asian twist.

Pizza Sauce

Get creative and drizzle sweet and sour sauce over your pizza for an Asian twist. Try it with toppings like chicken, ham, pineapple, peppers, and onions.

Other Ideas

Sweet and sour sauce can also be used as a glaze for keto-friendly dishes like the Keto Sweet and Sour Pork recipe mentioned in one source. It can be added to stir-fries or chilled and used as a dipping sauce. It can also be used as a sauce for dishes like sweet and sour chicken, coconut shrimp, or California Roll Bowl.

Sweet and sour sauce storage

Storing your sweet and sour sauce in a sealed container in the refrigerator is the best option. It will keep in the fridge for up to a week, although some recipes suggest it can be stored for up to three weeks. Freezing is not recommended as it affects the texture of the sauce.

If you are making a large batch, you can freeze the sauce as part of a dish, for example, sweet and sour chicken.

To keep the sauce tasting fresh, you may want to add a splash of apple cider vinegar after a few days.

Sweet and sour sauce thickeners

Sweet and sour sauce is an emulsion, a combination of water-based and oil-based ingredients that are held together by an emulsifier. The sauce's consistency is determined by the ratio of these ingredients and the presence of thickening agents.

Cornstarch

Cornstarch is a classic thickening agent that creates a smooth and glossy texture. To use it, mix cornstarch with an equal amount of water to form a slurry. Then, whisk the slurry into the simmering sauce until you reach your desired consistency.

Flour

Similar to cornstarch, flour can also be used to thicken the sauce. Mix flour with a small amount of water to form a paste. Then, stir the paste into the sauce and bring it to a boil. Simmer for a few minutes until the sauce thickens.

Arrowroot

Arrowroot is a gluten-free alternative to cornstarch that produces a clear, glossy sauce. Mix arrowroot with cold water to form a slurry, then add it to the sauce and bring it to a boil. Simmer until thickened.

Tapioca Flour

Tapioca flour, or tapioca starch, creates a chewy and translucent texture. Make a slurry by mixing tapioca flour with cold water, then add it to the sauce and bring it to a boil. Reduce the heat and simmer until thickened.

Xanthan Gum

Xanthan gum is a powerful thickener that only requires a small amount. It creates a smooth, creamy texture. Dissolve xanthan gum in cold water before adding it to the sauce.

Gelatin

Gelatin is a protein-based thickener that sets when cooled. To use it, bloom the gelatin in cold water, then dissolve it in hot sauce. Allow the sauce to cool and refrigerate until thickened.

Egg Yolks

Egg yolks contain lecithin, a natural emulsifier that can thicken sauces. Beat egg yolks with a small amount of water, then whisk them into the sauce. Cook the sauce over low heat, stirring constantly, until it thickens.

Tips for Thickening Sweet and Sour Sauce:

• Add thickening agents gradually to prevent lumps from forming.
• Simmering helps activate the thickeners and ensures even distribution.
• Avoid overcooking, as it can break down the thickeners and thin out the sauce.
• Adjust the sweetness and sourness of the sauce to complement the thickening agents.
• If the sauce is still too thin, add more thickener or simmer for a longer period.
• If the sauce becomes lumpy, whisk vigorously or strain it through a fine-mesh sieve.
• If the sauce becomes too thick, add more liquid, such as water or pineapple juice.

Frequently asked questions