Keto Baked Sweet and Sour Chicken
Ingredients:
- 4 boneless skinless chicken breasts, cut into 1-inch pieces
- 1 cup almond flour (instead of corn starch)
- Provides a low-carb, crispy coating.
- 2 large eggs
- 1/4 cup avocado oil or coconut oil (instead of vegetable oil)
- Both are keto-friendly and high in healthy fats.
- 1/4 cup sugar-free sweetener (such as erythritol or monk fruit)
- To replace granulated sugar in the sauce.
Sweet and Sour Sauce:
- 1/4 cup apple cider vinegar
- Provides the tangy flavor needed for the sauce.
- 2 tablespoons soy sauce (or coconut aminos for soy-free)
- Adds umami depth to the sauce.
- 1/4 cup sugar-free ketchup
- Gives the sauce its classic sweet and tangy flavor without added sugars.
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon xanthan gum (optional, for thickening)
Preparation:
- Preheat Oven:
- Preheat your oven to 350°F (175°C). Grease a baking dish or line it with parchment paper.
- Prepare the Chicken:
- In one bowl, place the almond flour. In another bowl, beat the eggs.
- Dip each chicken piece first into the almond flour, then into the beaten eggs, and then back into the almond flour to coat well.
- Brown the Chicken:
- Heat the avocado or coconut oil in a large skillet over medium-high heat. Brown the chicken pieces on all sides, but don’t cook them through. This should take about 2-3 minutes per side.
- Once browned, place the chicken in the prepared baking dish.
- Make the Sauce:
- In a small bowl, whisk together the sugar-free sweetener, apple cider vinegar, soy sauce (or coconut aminos), sugar-free ketchup, garlic powder, onion powder, and xanthan gum (if using).
- Pour the sauce over the chicken in the baking dish, ensuring all pieces are coated.
- Bake the Chicken:
- Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the sauce has thickened.
- Stir the chicken once or twice during baking to ensure it is evenly coated with the sauce.
- Serve:
- Serve hot, garnished with chopped green onions or sesame seeds if desired. This dish pairs well with cauliflower rice or steamed broccoli for a complete keto meal.
Nutritional Information (Per Serving – Based on 4 Servings):
- Calories: 340 kcal
- Protein: 32g
- Total Carbohydrates: 5g
- Dietary Fiber: 2g
- Net Carbs: 3g
- Total Fat: 22g
- Sugars: 1g
This keto version of Baked Sweet and Sour Chicken offers the same satisfying flavors as the traditional dish but with far fewer carbs, making it a great option for those following a ketogenic or low-carb diet. The almond flour provides a crispy coating, while the sugar-free sauce ensures you don’t miss out on the classic sweet and tangy taste.