Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Keto Baked Sweet and Sour Chicken Recipe

Introduction

Keto Baked Sweet and Sour Chicken is a delicious twist on the classic takeout dish, reimagined to fit perfectly into your low-carb lifestyle. With tender chicken pieces coated in a rich, tangy sauce, this dish satisfies cravings while keeping your carbohydrate intake in check. This recipe is easy to prepare, making it a great option for busy weeknights or family dinners. In this comprehensive guide, we will delve into the ingredients, step-by-step instructions, nutritional information, and tips to ensure your cooking experience is a success.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Ingredients

For the Chicken:

  • 1.5 pounds (680g) boneless, skinless chicken thighs (or breasts, if preferred)
  • 1/4 cup (30g) almond flour (for coating)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • Salt and black pepper, to taste
  • 2 tablespoons olive oil (for drizzling)

For the Sweet and Sour Sauce:

  • 1/2 cup (120ml) sugar-free ketchup
  • 1/4 cup (60ml) apple cider vinegar
  • 1/4 cup (60ml) soy sauce (or coconut aminos for a soy-free option)
  • 2 tablespoons erythritol (or another low-carb sweetener)
  • 1 tablespoon sesame oil
  • 1 teaspoon minced ginger (or 1/2 teaspoon ground ginger)
  • 1 teaspoon garlic, minced
  • 1/2 teaspoon red pepper flakes (optional, for a spicy kick)
  • 1 tablespoon cornstarch (optional, for thickening; adjust points accordingly)
  • 2 tablespoons water (to mix with cornstarch, if using)

For Garnish:

  • Sliced green onions
  • Sesame seeds

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Instructions

Step 1: Preheat Your Oven

Begin by preheating your oven to 400°F (200°C). A hot oven is essential for achieving that perfect crispy texture on the chicken while keeping it juicy on the inside.

Step 2: Prepare the Chicken

While the oven is heating, trim any excess fat from the chicken thighs and cut them into bite-sized pieces. This ensures even cooking and makes the dish easier to serve.

Step 3: Season the Chicken

In a large bowl, combine the almond flour, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to ensure an even distribution of seasonings.

Step 4: Coat the Chicken

Add the chicken pieces to the bowl with the almond flour mixture. Toss the chicken until all pieces are evenly coated. This coating provides a lovely texture and flavor to the chicken, enhancing the overall dish.

Step 5: Arrange on Baking Sheet

Line a baking sheet with parchment paper for easy cleanup. Spread the coated chicken pieces in a single layer on the sheet. Drizzle with olive oil to help them crisp up during baking.

Step 6: Bake the Chicken

Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and golden brown. The internal temperature should reach 165°F (74°C). Be sure to check it halfway through and flip the chicken for even cooking.

Step 7: Prepare the Sweet and Sour Sauce

While the chicken is baking, prepare the sauce. In a medium saucepan, combine the sugar-free ketchup, apple cider vinegar, soy sauce, erythritol, sesame oil, minced ginger, minced garlic, and red pepper flakes (if using).

Step 8: Heat the Sauce

Heat the sauce over medium heat until it begins to simmer. If you’re using cornstarch, mix it with the water in a small bowl to create a slurry. Add this mixture to the sauce, stirring constantly until it thickens to your desired consistency. This usually takes about 3-5 minutes. If the sauce is too thick, add a little more water to thin it out.

Step 9: Combine Chicken and Sauce

Once the chicken is done baking, remove it from the oven and transfer it to a large mixing bowl. Pour the sweet and sour sauce over the chicken, tossing to coat all pieces evenly. This step infuses the chicken with flavor and moisture.

Step 10: Return to Oven (Optional)

For a caramelized finish, return the sauced chicken to the oven for an additional 5-10 minutes. This helps the sauce meld with the chicken and creates a delightful glaze.

Step 11: Garnish and Serve

Once the chicken is well-coated and glazed, remove it from the oven. Transfer to a serving platter and garnish with sliced green onions and sesame seeds for added flavor and presentation.

Step 12: Accompanying Sides

This dish pairs beautifully with steamed low-carb vegetables, cauliflower rice, or a fresh salad. You can create a complete meal that satisfies your hunger without excess carbs.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Nutritional Information (Per Serving, Based on 6 Servings)

  • Calories: 280
  • Protein: 28g
  • Fat: 16g
  • Total Carbohydrates: 9g
  • Dietary Fiber: 2g
  • Net Carbs: 7g

Weight Watchers SmartPoints

  • Green: 5 SmartPoints
  • Blue: 5 SmartPoints
  • Purple: 4 SmartPoints

Helpful Tips

Chicken Selection

While chicken thighs provide more flavor and moisture, chicken breasts can also be used if you prefer a leaner option. Just be mindful that breasts may dry out more easily, so avoid overcooking.

Sweetener Adjustments

Feel free to adjust the sweetness level of the sauce based on your personal preference. Taste it while simmering, and add more erythritol if desired. Remember, sweetness can vary with different brands of low-carb sweeteners.

Soy Sauce Alternatives

If you’re sensitive to soy or gluten, consider using coconut aminos as a substitute for soy sauce. It offers a similar flavor profile while being gluten-free and lower in sodium.

Meal Prep

This dish is excellent for meal prep. You can bake a batch and store it in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven, ensuring it doesn’t dry out.

Leftover Ideas

Use any leftover sweet and sour chicken in salads, wraps, or stir-fries for a quick lunch or dinner option. The flavors can enhance a variety of dishes, making it a versatile ingredient.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Conclusion

Keto Baked Sweet and Sour Chicken is a delightful, satisfying meal that brings comfort food to the forefront of your low-carb lifestyle. With its tender chicken and tangy sauce, it’s a dish everyone will love, regardless of their dietary preferences.

This recipe not only fits within your keto guidelines but also provides a balanced source of protein and healthy fats. Prepare this delicious dish for your family or enjoy it as meal prep for the week ahead. Your taste buds will thank you! Don’t forget to share your cooking experience and any variations you try in the comments below. Happy cooking!

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE