Home » Mains » Keto Sweet and Sour Chicken

Keto Sweet and Sour Chicken

Craving Chinese takeout? You’ve gotta try this tasty Keto Sweet and Sour Chicken!

Bowl of keto sweet and sour chicken over a bed of cauliflower rice.

At no additional cost to you, I may make a small commission for purchases made through links in this post. 

For me, Chinese takeout is always so bitter sweet. I load up my plate like there’s no tomorrow with fried rice, chow mein, spring rolls, beef and broccoli and of course, the sweet and sour chicken. I inhale the whole plate and afterwards feel so awful, bloated and GUILTY!

Thank goodness for cauliflower rice and zucchini noodles, because they have saved my Chinese food cravings. Now instead of ordering takeout, I stick to dishes like this Cauliflower Fried Rice, Keto Sweet and Sour Meatballs, Zucchini Noodle Stir Fry or this Keto Teriyaki Chicken!

This extra delicious Keto Sweet and Sour Chicken is just one more recipe to add to my Cookbook; I hope you love it as much as we do! Want just the sauce recipe? Grab it here.

Why it works

  1. We bread the chicken with pork rinds, parmesan and almond flour to keep it keto friendly.
  2. Better than takeout, this guilt free meal can be made right at home in 45 minutes!
  3. The keto sweet and sour sauce is super flavourful and absolutely addicting!
Bowl of keto sweet and sour chicken over a bed of cauliflower rice.

Keto Sweet and Sour Chicken Ingredients

Scroll down to the recipe card for ingredient measurements.

The Chicken

  • boneless skinless chicken breasts
  • an egg
  • water
  • pork rinds
  • almond flour
  • parmesan cheese
  • chili powder
  • garlic powder
  • onion powder
  • sea salt
  • ground black pepper

Sweet & Sour Sauce

  • apple cider vinegar
  • no sugar added ketchup
  • water
  • lakanto golden monk fruit sweetener
  • soy sauce
  • sesame oil
  • xanthan gum
  • Optional – white onion & green or red pepper

Boneless Skinless Chicken Breasts – I prefer to use chicken breast in this recipe, and it must be boneless and skinless. If you only have breast with the bone in, and have never removed the bone before, check out this video to watch how it’s done!

No Sugar Added Ketchup – Choose a ketchup that has no added sugar. Most generic brands of ketchup are loaded with sugar!

Lakanto Golden Monk Fruit Sweetener – A brown sugar alternative, Lakanto is a natural sugar free sweetener that has no aftertaste!

Soy Sauce – Strict keto can substitute coconut aminos for the soy sauce.

Xanthan Gum – This magical ingredient is used to thicken the sweet and sour sauce. If you don’t have any, it can be skipped, however you will not have a thick sauce.

How to make Keto Sweet and Sour Chicken

Prep the chicken

Heat the oven to 400° and line a baking sheet with a non stick baking mat, parchment paper or baking rack.

Dump the pork rinds into a food processor and pulse into a fine crumb. Pour into a medium sized bowl and add the parmesan, almond flour, chili powder, garlic powder, onion powder, sea salt and pepper. Mix well and then set next to the prepared baking sheet.

In a shallow bowl whisk the egg with 1/4 cup water until fully combined, then place next to the pork rinds. Chop the chicken breasts into 1- 1.5″ pieces and set beside the egg wash. Now let’s get that chicken breaded!

Cutting board with chunked chicken, egg wash, breading and a baking sheet all ready for the breaded chicken.

Dunk a piece of chicken in the egg wash with one hand and then place into the breading bowl without actually touching the pork rinds. With the other hand, toss the chicken around in the pork rinds and then place on the baking sheet. Repeat for all of the chicken pieces, and then double dip the chicken in the egg wash and again in the breading until all of the pork rinds have been used.

Breaded chicken ready for the oven.

Bake in the preheated oven for 18-20 minutes, until the internal temperature of the largest piece of chicken has reached 180°.

Freshly baked chicken, still hot on the baking sheet.

The sweet and sour sauce

While the chicken is baking, it’s time to get that sauce made!

Chop up an onion and a green pepper, and heat a skillet on medium high heat with a tbsp of avocado or olive oil. Fry the pepper and onion until they have softened and begun to brown a little bit.

Skillet with the fried onion and green pepper.

In a medium sized mixing bowl whisk xanthan gum with sesame oil. Pour in the apple cider vinegar, ketchup, water, sweetener and soy sauce, and whisk well to combine. Pour into the hot skillet with the pepper and onion and bring up to a simmer. Cook until thick, about 1-2 minutes.

Skillet with fried onion, green pepper and filled with sweet and sour sauce.

Carefully mix the baked chicken into the sauce. Serve hot over Cauliflower Rice, Zucchini Noodle Stir Fry or Cauliflower Fried Rice.

keto sweet and sour chicken all ready to be served.

Expert Tips

  1. Don’t have a food processor? Place the pork rinds into a large bag and wack it with a rolling pin until all of the pork rinds have been completely crushed into fine crumbs.
  2. Be sure to use one hand only for the egg wash and the other hand only for the breading. If the pork rinds get wet, they will not stick to the chicken easily, and you’ll end up wasting a lot of pork rinds.
  3. Use a digital meat thermometer to ensure the chicken has fully cooked to an internal temperature of 180° to ensure nobody gets sick!
  4. Be gentle when mixing the chicken into the sauce because the crust from the chicken could fall off.
Bowl of keto sweet and sour chicken over a bed of cauliflower rice.

Here are some other low carb recipes you might like:

Subscribe to Mama Bear’s monthly newsletter to be kept up to date on the latest and greatest recipes! 

Bowl of keto sweet and sour chicken over a bed of cauliflower rice.

Keto Sweet and Sour Chicken

Make your own delicious Keto Sweet and Sour Chicken right at home! This low carb dish features a sugar free sweet & sour sauce and tasty breaded chicken!
5 from 2 votes
Print Pin Rate
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 5 servings
Author: Aleta

Ingredients

  • 1 ½ lbs boneless skinless chicken breasts
  • 1 egg
  • ¼ cup water
  • 100 g pork rinds
  • ¼ cup parmesan cheese
  • ¼ cup almond flour
  • 2 tsp chili powder
  • 1 ½ tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp sea salt
  • ½ tsp ground black pepper

Sweet & Sour Sauce

Optional

  • 1 small white onion
  • 1 green or red bell pepper

Instructions

Equipment Needed

Directions

    The chicken

    • Heat the oven to 400° and line a baking sheet with a non stick baking mat, parchment paper or a baking rack.
    • Dump the pork rinds into a food processor and pulse into a fine crumb. Pour into a medium sized bowl and add the parmesan, almond flour, chili powder, garlic powder, onion powder, sea salt and pepper. Mix well and then set next to the prepared baking sheet.
    • In a shallow bowl whisk the egg with 1/4 cup water until fully combined, then place next to the pork rinds. Chop the chicken breasts into 1- 1.5" pieces and set beside the egg wash.
    • Dunk a piece of chicken in the egg wash with one hand and then place into the breading bowl without actually touching the pork rinds. With the other hand, toss the chicken around in the pork rinds and then place on the baking sheet. Repeat for all of the chicken pieces and spread them evenly around the baking sheet. Double dip the chicken in the egg wash and again in the breading until all of the pork rinds have been used up.
    • Bake in the preheated oven for 18-20 minutes, until the internal temperature of the largest piece of chicken has reached 180°. While the chicken is in the oven, make the sauce.

    The sauce

    • Chop up an onion and a green pepper, and heat a skillet on medium high heat with the avocado or olive oil. Fry the pepper and onion until they have softened and begun to brown a little bit.
    • In a medium sized mixing bowl whisk xanthan gum with sesame oil. Pour in the apple cider vinegar, ketchup, water, sweetener and soy sauce, and whisk well to combine. Pour into the hot skillet with the pepper and onion and bring up to a simmer. Cook until thick, 1-2 minutes, then carefully mix in the baked chicken.

    Notes

    Expert Tips

    1. Don’t have a food processor? Place the pork rinds into a large bag and wack it with a rolling pin until all of the pork rinds have been completely crushed into fine crumbs.
    2. Be sure to use one hand only for the egg wash and the other hand only for the breading. If the pork rinds get wet, they will not stick to the chicken easily, and you’ll end up wasting a lot of pork rinds.
    3. Use a digital meat thermometer to ensure the chicken has fully cooked to an internal temperature of 180° to ensure nobody gets sick!
    4. Be gentle when mixing the chicken into the sauce because the crust from the chicken could fall off.
     

    Nutrition Facts

    Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.
     * Net carb count excludes both fibre and sugar alcohols, because these do not affect blood sugar in most people.
    Deduct fibre ( 1.2g ) and sugar alcohols ( 19.2 ) from the total carbs to get 3 g net carbs per serving if divided into 5 portions. Nutrition facts do not include the optional onion or bell pepper.

    Nutrition

    Serving: 1serving | Calories: 422kcal | Carbohydrates: 23.4g | Protein: 58.2g | Fat: 16.6g | Sodium: 1246mg | Fiber: 1.2g | Sugar Alcohols: 19.2g | Net Carbs: 3g
    Tried this Recipe? Like it Today!Mention @MamaBearsCookbook

    4 Comments

    1. 5 stars
      I love sweet and sour chicken, actually everyone in the family does and I have never tried to make it at home. Saving this for later for sure!

    2. 5 stars
      Amazing recipe! I love Chinese takeout but I prefer to make it at home! tastes just like the real deal!

    Leave a Comment

    Your email address will not be published. Required fields are marked *






    *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.