Keto Sweet and Sour Chicken 🍲 Recipe

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This Easy Keto Sweet and Sour Chicken is perfect for when you're craving an Asian-inspired meal! It's gluten-free, sugar-free, and low-carb! It features a keto-friendly combo of crispy chicken and colorful veggies that will fulfill your cravings for Chinese food.

Skillet full of Keto Sweet and Sour Chicken fresh from the stovetop

This recipe for Keto Sweet and Sour Chicken is sponsored by Biochem. Thank you for supporting the brands that make Cast Iron Keto recipes and our mission possible.

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Preparation and cooking overview

Preparing this keto sweet and sour chicken recipe takes only 30 minutes. Coat the chicken in a magical combo of Biochem Whey Protein Isolate + Joint, eggs, and a pinch of salt. Fry it up until it's golden and crispy. Stir-fry bell peppers and onions, whip up the keto sweet and sour sauce and let it work its tangy wonders.

Vegetable and sauce for Keto Sweet and Sour Chicken prepped on a counter. Biochem Whey Protein is featured

Chef's note

Feel free to experiment with different veggies in the stir-fry to add your personal touch. Add a dash of hot sauce or sprinkle some red pepper flakes to the sauce for a spicier kick.

For more inspiration check out our Chicken recipe.

Why is Whey protein important in breading?

Whey protein serves as an excellent "flour" for coating chicken, resulting in a wonderfully crunchy and golden texture. It enables thorough cooking without the breading burning, unlike almond flour or pork rinds. If you can't find Biochem Whey Protein Isolate you can use plain whey protein as breading to get authentic crunch!

Prep Time: 25 minutes
Cooking Time: 25 minutes
Total Time: 50 Minutes
Difficulty Level: Easy
Recipe Makes 6 Servings

🍲 Ingredients for this keto sweet and sour chicken recipe

To make this delicious Chinese dish, you will need the following simple ingredients:

Fried chicken

1 ½ pound chicken breast or thighs, cut into 2" cubes
2 tablespoons unsweetened almond regular or coconut milk
2 eggs
2 ounces Biochem Whey Protein Isolate
¼ teaspoon sea salt
2 cups avocado oil, for frying

Stir fry

1 red bell pepper, cut into 1" chunks
1 green bell pepper, cut into 1" chunks
½ yellow onion, cut into 1" chunks

Keto sweet and sour sauce

½ cup granulated erythritol
¼ cup brown erythritol
½ cup distilled vinegar
⅓ cup unsweetened ketchup
1 tablespoon tamari
2 cloves garlic, minced

Ingredient substitutions

Tamari: Use coconut aminos as a soy-free alternative. It gives a similar umami flavor and works well in keto recipes.
Distilled vinegar: Choose apple cider vinegar or white wine vinegar as a substitute for distilled vinegar.

Note: Don't substitute avocado oil with coconut or olive oil. Coconut oil will give a greasy result, while olive oil doesn't have a sustainable high-smoke point.

Additional ingredients

Want to add some extra twist to your stir-fry chicken? Here are some optional ingredients to look for!

Ginger: Add fresh grated or minced ginger to the sauce for a hint of spiciness.
Sesame oil: Drizzle a small amount of sesame oil over the finished dish for a nutty and aromatic flavor.
Sliced jalapeños: If you enjoy a bit of heat, add sliced jalapeños to the stir fry for extra spice and flavor.
Crushed red pepper flakes: For a kick of heat, sprinkle some crushed red pepper flakes into the keto sauce or stir fry.
Sliced mushrooms: Add sliced mushrooms to the stir fry for a savory and earthy element.
Chopped cashews or almonds: Sprinkle chopped nuts on top of the finished dish for a crunchy texture.
Fresh cilantro or Thai basil: Add a handful of these herbs to brighten the flavors and give a touch of freshness.

Fried Chicken Fresh from the skillet before being mixed with vegetables or sauce.

Cooking tools required

To make this low-carb sweet and sour chicken, you will need the following tools:

Cutting board
Knife
Small bowls and mixing bowls
Whisk or fork
10" cast-iron skillet
Tongs or slotted spoon
Measuring spoons and cups
Wooden spoon or spatula

Tool substitutes list

10" cast-iron skillet: If you don't have a cast-iron skillet, use a non-stick frying pan or any other suitable skillet.

How to make Sweet and Sour Chicken: step-by-step guide

Cooking methods

Frying
Stir-frying

Preparation steps

Cut the chicken breast or thighs into 2-inch cubes or bite-sized pieces.
In a small bowl, beat the eggs with unsweetened almond milk (or regular coconut milk).
In another bowl, combine the Biochem Whey Protein Isolate and sea salt.
Cut the red bell pepper, green bell pepper, and yellow onion into 1-inch chunks. Then, mince the garlic cloves.

Cooking instructions

Stir-fry chicken

Heat about 2 inches of oil in a 10" cast-iron skillet over medium heat. The oil should be 350° F (175 °C).
Once the skillet is hot, dip the cubed chicken pieces one by one into the egg mixture and then into the Whey mixture.
Immediately drop the breaded chicken into the oil and fry for 3-4 minutes per side until golden brown – fry in batches making sure not to overcrowd the skillet.
Once the chicken is fried, transfer it to a paper towel-lined plate to absorb the excess oil.

Sweet and sour sauce

Prepare the sauce ingredients in a mixing bowl; combine the granulated erythritol, brown erythritol, distilled vinegar, unsweetened ketchup, tamari, and minced garlic.
Drain all but 1 tablespoon of the oil from the pan where you stir-fried chicken and place back over medium heat.
Add the bell peppers and onion to the skillet and fry for 5 minutes.
Pour in the sauce and bring to a simmer, stirring frequently. The sauce should begin to thicken.
Once it is thick, add the chicken pieces back to the skillet to heat through, about 2 minutes.
Serve hot, and enjoy!

4 panel collage showing the different steps of the reciep from dredging through frying.

Chef's pro tip

Avoid overcrowding the skillet during frying to achieve crispy and evenly cooked chicken. Fry the chicken in batches, leaving sufficient space between the pieces for proper oil circulation. This ensures a golden-brown and crispy texture. If your sauce requires thickening, add a small amount of xanthan gum.

What to serve with keto sweet and sour chicken?

Keto rice: A low-carb alternative to grain rice that pairs well with sweet and sour chicken flavors. You can pair our Mexican Cauliflower Rice or broccoli rice for a complete meal.
Grilled Vegetables: Light and healthy grilled veggies provide a refreshing contrast to the dish's bold flavors.
Zucchini noodles: Spiralized zucchini noodles offer a fresh and low-carb option to enjoy with our keto chicken recipe. Learn how to make zucchini noodles from this recipe!
Greens salad: A crisp and vibrant salad like Arugula Salad and Kale Salad adds a refreshing element to the meal.
Lowcarb flatbread: Our Keto Naan is perfect for scooping the delicious sweet and sour chicken juice!

How to make it healthier?

Increase vegetables: Boost the nutritional value by adding more vegetables to the stir fry. Increase the portion of bell peppers, onions, or add other low-carb vegetables like broccoli or snap peas.
Serve with a side of greens: Include a side of leafy greens, such as a mixed salad or steamed spinach, to add fiber, vitamins, and minerals to the meal.
Reduce the sodium content: Opt for a low-sodium or reduced-sodium version of tamari or soy sauce to reduce the overall sodium content of the dish.

Time-saving tips

Double the recipe: Make a larger batch to save time when you want to have a delicious meal on a busy day! You can enjoy this dish for another meal or freeze portions for future use.

What can I prepare ahead of time?

Pre-cut vegetables: Chop the red bell pepper, green bell pepper, and yellow onion into 1-inch chunks and refrigerate them in separate airtight containers.
Prep the chicken: Cut the chicken breast or thighs into 2-inch cubes and store them in a sealed container in the fridge.

2 pane collage showing veggies in cast iron skillet on the right, and the finished Keto Sweet and Sour Chicken on the left

Storage and reheating instructions

Storage tips

You can store the cooked chicken in an airtight container in the refrigerator for 3-4 days and freeze the leftovers in freezer-safe containers for 2-3 months. Before freezing, ensure the food has cooled completely to preserve its quality.

Reheating best practices

Microwave: Place chicken on a microwave-safe plate, cover, and heat on high for 1-2 minutes.
Oven: Preheat to 350°F (180°C), cover chicken with foil, and heat for 10-15 minutes.
Stove: Heat in a non-stick skillet, stirring occasionally until heated through.

Recipe wrap-up and conclusion

This delicious Keto Sweet and Sour Chicken recipe combines tender chicken pieces, colorful vegetables, and a flavorful sauce. It's a fantastic way to enjoy a comforting meal without compromising your dietary goals!

So, go ahead and give this recipe a try. Enjoy the satisfaction of mastering a keto-friendly dish that will impress you and your loved ones. Happy cooking!

Close-up: Finished Dish Keto Sweet and Sour Chicken

Make some more of your favorite takeout classics keto-friendly:

Frequently asked questions

Absolutely! Feel free to add your favorite low-carb vegetables to customize the stir-fry as per your taste and preference.

Yes, you can use tamari or coconut aminos instead of regular soy sauce to make it gluten-free.

Yes, this sweet-and-sour chicken recipe is keto-friendly when prepared with low-carb ingredients and sugar substitutes.

Yes, the sweet and sour sauce in this recipe is made with sugar substitutes like granulated erythritol and brown erythritol to keep it sugar-free.

📖 Recipe

Keto Sweet and Sour Chicken

Indulge in the flavors of Asia with this Easy Keto Sweet and Sour Chicken, a gluten-free, sugar-free, and low-carb delight that combines crispy chicken, colorful veggies, and a tangy sauce, perfect for satisfying your Chinese food cravings.

4.84 from 6 votes

Print Rate Pin Recipe

Course: Main Course

Cuisine: Chinese

Keyword: asian, keto chicken recipes, low carb, sweet and sour chicken

Prep Time: 25

Cook Time: 25

Total Time: 50

Servings:

Calories: 458kcal