Sweet and sour chicken is one of those classic Chinese takeout dishes that everyone is familiar with. It’s easily one of the most popular Asian dishes ordered and for very good reason. The chicken is crispy on the outside and tender on the inside, the sauce is tangy, yet sweet and spicy all at the same time, and the mix of peppers and onions adds the perfect amount of texture in each and every bite.
When I was younger, we had Chinese take out a lot. Sweet and sour chicken was a staple in our menu rotation and a dinner that everyone in the family looked forward to. At the time, I am sure my mother was under the impression it was a very healthy dish. Lean cuts of chicken and vegetables, of course it sounds healthy right? Sadly, this is wrong. As an adult when it came time to find and recreate healthier versions of my favorites to serve my own family, I realized just how unhealthy most Chinese take out dishes really are.
The meat is usually very low quality, the sauce is loaded with sugar and soy, the breading on the chicken is made with cornstarch and flour, and it is fried in vegetable or soybean oil. None of these ingredients are considered keto friendly and can actually cause inflammation in the body. Once I realized all of this, I made it a mission to recreate a much healthier version of my childhood favorite. The result is even better than I could have imagined. This homemade, low carb chicken recipe is what take out dreams are made of: easy to make, healthy, and can rival any of your favorite Chinese restaurants! And, I promise you will not be able to get enough of this addictive sauce!
Keto Asian Chicken Ingredients
- Chicken Breast- boneless skinless chicken breasts cut into small pieces
- Eggs- whole eggs
- Collagen- unflavored collagen or unflavored whey protein powder
- Vegetables- a combination of bell peppers and onions
- Ketchup- no sugar added ketchup
- Vinegar- apple cider vinegar or distilled vinegar
- Coconut Aminos- replace with soy sauce or Tamari if desired
How to Make Keto Asian Chicken
The secret to this dish is absolutely in the sauce. This creates all of the flavor and the classic “sticky” sauce sweet and sour Asian chicken is known for. Add all sauce ingredients to a small bowl and whisk well to combine. Adjust seasoning to taste. If you want it more sour, add more vinegar. If you prefer it sweeter, add more monk fruit. For more spice, add extra red pepper flakes, Sriracha, or chili paste.
Another classic component of this keto Asian recipe is the texture on the chicken. Slightly crisp and packed with flavor. To keep this recipe keto and low carb, a great substitute for the cornstarch and flour is unflavored protein powder. You can use collagen or whey protein.
Soak the chicken first in whisked eggs, then coat in the protein powder and seasonings. Pan fry the chicken in avocado oil and remove when browned.
Add vegetables to the pan and saute until slightly tender. Pour in the prepared sauce and cook for a few more minutes. Add in the chicken and coat in sauce.
Storing, Freezing, and Reheating
Store leftovers in an airtight container and place in the fridge for up to 5 days. Reheat by cooking in a skillet set over medium heat. This can also be stored in the freezer for up to two months. To reheat, defrost in the fridge overnight then cook in a skillet until warmed through.
Keto Asian Chicken FAQs
Can I add pineapple to this Asian Chicken recipe?
Although pineapples and pineapple juice are traditional ingredients in this dish, they are not considered keto or low carb. Adding 1 cup of pineapple chunks will add approximately 3-4 grams of net carbs per serving.
Can I use shrimp in this Asian Chicken recipe?
Yes! This recipe is great with shrimp or prawns.
Can I freeze this?
Yes! You can store any uneaten portions in the freezer for up to two months. To reheat simple defrost in the fridge overnight and then cook in a skillet until warmed through.
Keto Sweet & Sour Asian Chicken
Skip the Chinese take out and dive right into a much healthier version of a classic dish. This keto sweet and sour Asian chicken is tender, juicy, and soaked in a truly addictive sauce!
- Prep Time: 5 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Dinner
- 1 pound chicken breasts (cut into bite sized pieces)
- 2 eggs
- 2 tablespoons unsweetened milk of choice
- 4 scoops Perfect Unflavored Collagen or unflavored whey protein powder
- 1/2 teaspoon salt
- Pinch of pepper
- 4 tablespoons avocado oil
For Stir Fry:
- 1 red pepper (roughly chopped)
- 1 green pepper (roughly chopped)
- 1 small onion (thinly sliced)
- 2 cloves garlic (finely chopped)
- 1/3 cup no sugar added ketchup
- 2 tablespoons apple cider vinegar or distilled vinegar
- 2 tablespoons coconut aminos
- 5 tablespoons monk fruit
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon red pepper flakes
- Heat olive oil in a large cast iron skillet or pan over medium-high heat.
- Make sauce by adding all of the ingredients to a small bowl. Whisk to combine and set aside.
- Prepare chicken by whisking eggs and milk in a small bowl. In a separate shallow dish, add collagen or protein powder, salt, and pepper.
- Coat each piece of chicken in egg mixture, then in protein powder mixture. Add chicken to the heat skillet and cook for 4-5 minutes until golden brown. Make sure to provide space in between in piece so that the chicken doesn’t steam. You may need to do multiple batches. Remove from the pan and set aside.
- Increase heat and add peppers and onions to the pan and cook for 5-6 minutes until charred and slightly tender. Stir in garlic and saute for 1-2 minutes.
- Add sauce to the peppers and simmer for 1-2 minutes. Return chicken to pan and cook for 3-4 minutes until sauce is thickened.
- Remove from heat and serve over riced cauliflower. Garnish with fresh green onion and sesame seeds if desired.
- Serving Size: 1 cup
- Calories: 339
- Fat: 22 g
- Carbohydrates: 8 g(net:6 g)
- Fiber: 2 g
- Protein: 29 g
Keywords: keto asian chicken