Keto Sweet and Sour Chicken

Craving the bold, tangy flavors of sweet and sour chicken without the carbs or gluten? This Keto Sweet and Sour Chicken recipe is the perfect solution. It delivers a crispy texture and a balanced, flavorful sauce that’s every bit as good as your favorite takeout—maybe even better. This recipe is simple to make and lets you enjoy all the taste you love while sticking to your healthy eating goals.

Ingredients & What You’ll Need

For the Chicken:

• Chicken Thighs or Breasts (1 lb): Cut your chicken into one-inch cubes. Thighs are recommended for their juicy texture, but breasts also work well.
• Pork Rinds (1 cup, crushed): These provide the essential crunch for the breading.
• Blanched Almond Flour (¼ cup): This helps bind the breading to the chicken.
• Sea Salt (½ tsp) & Black Pepper (½ tsp): Seasoning for the breading.
• Eggs (2): Beaten eggs help the breading stick to the chicken.
• Unflavored Carbonated Water (2 tbsp): This creates a light and airy crust.
• Avocado Oil (¼ inch in skillet): A high-heat oil used for frying.

For the Sweet and Sour Sauce:

• Sugar-Free Ketchup (¼ cup): This gives the sauce its rich tomato base.
• White or Apple Cider Vinegar (2 tbsp): Adds the classic sour tang.
• Keto Sweetener (2 tbsp): Xylitol or allulose works best to provide sweetness without an aftertaste.
• Coconut Aminos (1 tbsp): A soy and gluten-free alternative to soy sauce that adds depth of flavor.
• Garlic Powder (½ tsp): A quick way to add garlic flavor.

For Serving and Garnish:

• Cauliflower Rice: A perfect low-carb base for your Keto Sweet and Sour Chicken. Find another delicious chicken and vegetable dish with a creamy sauce in our recipe for creamy Tuscan chicken.
• Green Onions (2 tbsp, chopped): Garnish for a fresh, colorful finish.

How to Make Keto Sweet and Sour Chicken

This recipe combines simple techniques to create a crunchy, flavorful, and low-carb meal.

Prepare and Fry the Chicken

First, preheat your oven to 325°F. To make the breading, crush the pork rinds into fine pieces and mix them in a bowl with the almond flour, salt, and pepper. In another bowl, whisk together the eggs and carbonated water. Now, you can coat the chicken: toss the cubes in the breading mixture, then dredge each piece in the egg wash. Fry the chicken in avocado oil in batches, making sure not to overcrowd the pan. Cook until each piece is golden brown and crispy. Once done, place the fried chicken into a large baking dish.

Make the Sweet and Sour Sauce

To make the sauce, whisk together the keto sweetener, sugar-free ketchup, vinegar, coconut aminos, and garlic powder in a bowl. Pour the sauce over the fried chicken in the baking dish, stirring to make sure every piece is fully coated.

Bake and Serve

Bake the chicken at 325°F for one hour, stirring the pieces every 15 minutes. This step ensures that the sauce thickens and the chicken absorbs all the delicious flavor. Serve your hot Keto Sweet and Sour Chicken over a bed of cauliflower rice. As a final touch, garnish the dish with a sprinkle of fresh green onions.

Tips for the Perfect Keto Sweet and Sour Chicken

• Breading Crunch: Crush the pork rinds as finely as possible for an even, crispy coating.
• Sweetener Choices: Allulose and xylitol are recommended because they dissolve easily. Erythritol can be used, but it might not be as smooth.
• Meal Prep: You can fry the chicken and make the sauce ahead of time. Store them separately in the fridge and combine before baking. For more meal prep tips and ideas, check out our popular keto crockpot teriyaki chicken.
• Spice it Up: Add a pinch of chili flakes or a dash of hot sauce to the sauce mixture for a spicy kick.

Final Thoughts

This Keto Sweet and Sour Chicken recipe is a delicious way to enjoy your favorite takeout flavors without derailing your diet. The combination of crispy chicken and a perfectly balanced sauce proves that low-carb cooking can be both healthy and satisfying. By using a few simple ingredient swaps, you can easily create a meal that will impress your family and friends.