Keto Sweet & Sour Asian Chicken

Sweet and sour chicken is a beloved staple of Chinese takeout, cherished for its perfect blend of crispy chicken, tangy yet sweet and spicy sauce, and the satisfying crunch of peppers and onions. Growing up, this dish was a frequent highlight of our family dinners, believed to be a healthy choice due to its lean chicken and vegetables.

However, as an adult looking to recreate healthier versions of my favorite dishes, I discovered the hidden truths of typical takeout. The meat is often of low quality, and the sauce brims with sugar and soy. Moreover, the chicken is coated in cornstarch and flour and deep-fried in vegetable or soybean oil, ingredients that are not keto-friendly and may even promote inflammation.

Motivated by these revelations, I embarked on a mission to craft a healthier, low-carb version of this classic dish, which turned out to be even more delightful than I imagined. This homemade recipe captures the essence of beloved takeout while being easy to make and health-conscious. It’s sure to rival any dish from your favorite Chinese restaurant, and the irresistibly delicious sauce will keep you coming back for more!

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

Make Sauce

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.

Prepare Chicken

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.

Cook

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.

INGREDIENTS

For Chicken:

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)

For Sauce:

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

INSTRUCTIONS

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.