Here’s a Keto Baked Sweet & Sour Chicken recipe that keeps all the flavor without the sugar or carbs from traditional sauces and breading. It’s crispy, tangy, and perfect for weeknight dinners.
🍗 Keto Baked Sweet & Sour Chicken
Ingredients (4 servings)
For the chicken
- 1.5 lbs chicken breast or thighs, cut into bite-sized pieces
- 2 large eggs, beaten
- 1 ½ cups pork rinds, crushed or ¾ cup almond flour
- ½ tsp salt
- ½ tsp pepper
- ½ tsp garlic powder
- ½ tsp paprika
For the keto sweet & sour sauce
- ½ cup sugar-free ketchup
- ¼ cup apple cider vinegar
- ¼ cup soy sauce or coconut aminos (lower carb + gluten-free option)
- ⅓ cup allulose or erythritol sweetener
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp xanthan gum (optional—for thickening)
Optional add-ins
- Diced green/red bell pepper
- Sliced green onions
- Sesame seeds
🔥 Instructions
1. Prep and bread the chicken
- Preheat oven to 400°F (205°C) and line a baking sheet with parchment.
- Mix crushed pork rinds or almond flour with salt, pepper, garlic powder, and paprika.
- Dip chicken pieces in beaten egg, then into the breading.
- Place on prepared baking sheet.
2. Bake
- Bake for 20–25 minutes, flipping halfway, until golden and cooked through.
3. Make the sauce
- In a saucepan, whisk together sugar-free ketchup, vinegar, soy sauce/aminos, sweetener, garlic powder, and onion powder.
- Bring to a simmer for 3–5 minutes.
- If you want it thicker, sprinkle a pinch of xanthan gum while whisking until it gels.
4. Combine and finish
- Toss the baked chicken in the sauce until fully coated.
- Return to oven for 5–8 more minutes to “set” the glaze.
- Top with green onions or sesame seeds if desired.
🍽 Serving Tips
- Serve over cauliflower rice or with stir-fried keto veggies.
- Add bell peppers directly to the sauce for a more classic sweet-and-sour style.
If you’d like, I can also give you:
✅ A printable recipe card
✅ A dairy-free version
✅ A slow-cooker version
✅ A macros breakdown
Just tell me what you want!
