Healthy Keto Sweet And Sour Chicken Recipe

You’ll love this healthy sweet and sour chicken. We’ve taken an old take-out favorite and given it the low carb treatment by swapping out the breading and sugary sauce. But this low carb and keto sweet and sour chicken tastes just like the real thing. It’s hard to tell it’s sugar-free!

The key is Besti powdered monk fruit in the sauce – it turns out silky smooth, sweet, and a little sticky, with no aftertaste. You can also serve the same sauce with keto crab rangoon!

Low Carb Sweet & Sour Chicken Ingredients

Asian recipes tend to have a higher number of ingredients, but you can still make sugar-free gluten-free sweet and sour chicken in under 10 unique ingredients, not including salt and pepper. Here’s what we use…

For the chicken:

• Chicken breast
• Crushed pork rinds
• Salt & pepper
• Eggs
• Avocado oil

For the sauce:

• Avocado oil
• Diced bell peppers
• Minced garlic
• Sugar-free ketchup
• Water
• Besti Powdered Monk Fruit Allulose Blend
• Apple cider vinegar
• Coconut aminos
• Salt & pepper

How To Make Healthy Sweet And Sour Chicken

This sweet and sour healthy chicken takes just 10 minutes to prep:

Breaded Chicken:

• Prep. Cut the chicken into 1-inch cubes. In a small bowl, combined crushed pork rinds, sea salt, and pepper. In a separate bowl, whisk the eggs.
• Coat. Dip chicken into egg wash, then into breading mixture to coat evenly. Repeat with all the pieces.

• Fry. Heat oil in large skillet and cook chicken until cooked through and golden brown. Transfer to a large bowl.

Sweet and Sour Sauce:

• Saute. Heat oil in a saucepan, and saute garlic and peppers.

• Thicken. Add sugar-free ketchup, water, Besti Powdered Monk Fruit Allulose Blend, apple cider vinegar, coconut aminos, sea salt, and black pepper. It will be thin like shown below. Bring to a boil, then simmer until thickened.

Assembly:

• Combine. Once you have the sauce and chicken ready, you can combine them. Pour the sauce over the chicken.

• Toss. Coat the chicken in sauce, then garnish as desired. We like to serve over cauliflower rice.

Keto Sweet And Sour Chicken FAQs

Is sweet and sour chicken healthy?

Sweet and sour chicken is typically not something we’d consider a health food! It has a white flour batter, it’s deep fried, and it’s soaked in a sugary sauce.

This healthy sweet and sour chicken recipe uses pork rinds for the breading, and it’s pan-fried instead of deep fried.

And the sugary sauce? No way! This one is sweetened with natural powdered sugar-free sweetener. It’s sweet without the carbs.

Is sweet and sour chicken keto?

No, regular sweet and sour chicken definitely wouldn’t be keto.

This easy low carb sweet and sour chicken is keto friendly, though. It has just 5.2 grams net carbs per serving.

Compare that to conventional sweet and sour chicken, which can have 20 net carbs or more per serving!

Can you use a different sweetener?

It’s important to use a powdered sweetener in this healthy sweet and sour chicken sauce, so that your sauce is smooth and glossy – and not gritty!

Besti Powdered Monk Fruit Allulose Blend is best, as it dissolves just like sugar and has no aftertaste. You could also use Besti Powdered Allulose or Besti Powdered Erythritol, but they are a bit less ideal.

Keto Sweet And Sour Chicken Storage Instructions

• Leftovers: Store any leftover sweet and sour chicken in the refrigerator for 3-4 days.
• Reheating: For best results, reheat in a hot skillet until heated through. The microwave will work, but the breading would be more soggy.
• Freezing: Freeze chicken separately from the sauce, in a single layer. Once solid, transfer to a freezer bag. Freeze sauce separately.

Readers Who Made Sugar Free Sweet And Sour Chicken Also Made:

When you serve up this keto sweet and sour chicken recipe, don’t forget dessert! Try one of these keto dessert recipes:

• Almond Flour Blondies – Rich and chewy, with just 1.9 grams net carbs.
• Coconut Shortbread Cookies – Dip these in chocolate, or not – up to you! Just 4 ingredients to make and 10 minutes to prep.
• Keto Sorbet – This light and refreshing dessert is made with just 3 simple ingredients.
• Keto Peanut Butter Mousse – When you need dessert in a hurry, this one is ready in just 5 minutes!
• Peanut Butter Fat Bombs – These double as a healthy snack AND dessert – in a delicious way. Just 1.2 grams net carbs EACH!

Healthy Sweet & Sour Chicken Recipe:

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5 from 2 votes

Healthy Keto Sweet And Sour Chicken Recipe

This healthy sweet and sour chicken recipe has a sweet, all natural, sugar-free sauce and gluten-free breading. You'd never guess this is keto sweet and sour chicken.

Course Main Course

Cuisine Chinese

Keyword healthy sweet and sour chicken, keto sweet and sour chicken

Calories 452 kcal

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Author Maya Krampf from WholesomeYumFoods.com

Servings 4

Recipe Video

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Ingredients

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Breaded Chicken:

• 2 medium Chicken breasts
• 3 3/4 oz Pork rinds (crushed)
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper
• 3 large Eggs
• 2 tbsp Avocado oil

Sweet and Sour Sauce:

• 1 tbsp Avocado oil
• 1 cup Bell peppers (diced)
• 2 cloves Garlic (minced)
• 1/4 cup Sugar-free ketchup
• 1/4 cup Water
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1 tbsp Apple cider vinegar
• 1 tbsp Coconut aminos
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

Click on the times in the instructions below to start a kitchen timer while you cook.

Breaded Chicken:

1. Using a knife, cut the chicken breasts into 1-inch cubes.

2. In a medium bowl, combine the crushed pork rinds, sea salt, and pepper.

3. In a small bowl, whisk the eggs. Dip the cubed chicken pieces into the egg mixture and then into the pork rind mixture, until coated. Set coated pieces aside.

4. Add the avocado oil to a large skillet on medium-high heat. Add chicken to the pan and cook for about 15 minutes, turning halfway to brown all sides. Once chicken is cooked through, remove from skillet and add to a large bowl.

Sweet and Sour Sauce:

1. Using a medium saucepan, heat the avocado oil on medium heat. Add the bell peppers and garlic, and saute for 3-5 minutes.

2. Add the remaining sauce ingredients to the saucepan and bring mixture to a boil. Simmer for 3-5 minutes, until sauce thickens.

Assembly:

1. Pour sauce over top of the chicken and toss to coat.

Recipe Notes

Serving size: 1/4 of entire recipe

Video Showing How To Make Keto Sweet And Sour Chicken:

Don't miss the VIDEO above - it's the easiest way to learn how to make Keto Sweet And Sour Chicken!

Nutrition Information Per Serving

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 452

Fat 25.4g

Protein 45.4g

Total Carbs 6g

Net Carbs 5.2g

Fiber 0.8g

Sugar 2.7g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

© Copyright Maya Krampf for Wholesome Yum. We'd LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.

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