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.