Keto Baked Sweet and Sour Chicken: A Low-Carb Delight
Craving the bold flavors of sweet and sour chicken but looking to maintain your low-carb lifestyle? Look no further! This Keto Baked Sweet and Sour Chicken recipe captures the essence of the classic dish while significantly reducing the carbohydrates and sugars. With tender chicken pieces coated in a tangy, flavorful sauce, this dish is perfect for a weeknight dinner or a gathering with family and friends. Let’s explore how to create this delicious meal!
Ingredients
To prepare this low-carb dish, you will need the following ingredients:
- 4 boneless skinless chicken breasts, cut into 1-inch pieces
- 1 cup almond flour (for a low-carb coating)
- 2 large eggs, beaten
- 1/4 cup avocado oil (or another healthy oil)
- 1/2 cup erythritol (or your favorite sugar substitute, adjusted to taste)
- 1/4 cup sugar-free ketchup (ensure it contains no added sugars)
- 1/2 cup apple cider vinegar
- 2 tablespoons soy sauce (use low-sodium soy sauce if preferred)
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- Freshly ground black pepper to taste
Directions
Step 1: Preheat the Oven
Begin by preheating your oven to 325°F (160°C). Line a 13 x 9-inch baking dish with parchment paper to make cleanup easier and prevent sticking.
Step 2: Prepare the Chicken
Season the cut chicken pieces with sea salt and freshly ground black pepper to taste. This simple seasoning step enhances the flavor of the chicken.
Step 3: Coat the Chicken
In a large zip-top bag, add the almond flour. Carefully place the seasoned chicken pieces into the bag, seal it, and shake gently to coat all pieces evenly with almond flour. This coating will provide a light, crispy texture while keeping the dish low in carbohydrates.
Step 4: Sear the Chicken
In a shallow bowl, beat the two large eggs. Heat the avocado oil in a large skillet over medium-high heat until it’s sizzling hot. Dip the almond flour-coated chicken pieces into the beaten eggs, allowing any excess egg to drip off before adding them to the skillet. Sear the chicken pieces for about 2-3 minutes on each side, or until they are golden brown. This step adds flavor and texture to the chicken.
Step 5: Bake the Chicken
Once seared, transfer the chicken pieces to the prepared baking dish.
Step 6: Prepare the Sauce
In a medium mixing bowl, combine the following ingredients: erythritol, sugar-free ketchup, apple cider vinegar, soy sauce, garlic powder, and sea salt. Whisk the ingredients together until the mixture is smooth and well combined. This sauce will infuse the chicken with its signature sweet and tangy flavor while keeping it keto-friendly.
Step 7: Bake
Pour the sweet and sour sauce evenly over the chicken in the baking dish. Bake in the preheated oven for 1 hour, tossing the chicken halfway through to ensure an even coating of the sauce. The baking time allows the chicken to soak up the flavors while remaining moist and tender.
Step 8: Serve
Once baked, remove the dish from the oven and let it cool for a few minutes. Serve the baked sweet and sour chicken hot, ideally over a bed of cauliflower rice for a low-carb alternative. The cauliflower rice will absorb the extra sauce, creating a delightful combination.
Nutritional Information (per serving, based on 4 servings)
- Calories: Approximately 280
- Total Fat: 15g
- Saturated Fat: 3g
- Cholesterol: 100mg
- Sodium: 620mg
- Total Carbohydrates: 8g
- Dietary Fiber: 3g
- Net Carbs: 5g
- Protein: 30g
Tips for Success
- Ingredient Substitutions: You can customize the dish by adding low-carb vegetables such as bell peppers or broccoli to the baking dish for extra nutrition and flavor.
- Make-Ahead Option: This dish can be prepared in advance and stored in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Serving Suggestions: Pair this dish with a side of steamed vegetables or a fresh salad to round out your meal.
This Keto Baked Sweet and Sour Chicken recipe delivers all the satisfying flavors you love without the excess carbs. It’s an easy-to-make dish that will surely please your taste buds while keeping your dietary goals in check. Enjoy this delicious meal any day of the week!
