• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Cassidy's Craveable Creations logo

  • Recipes
  • Start Keto
  • Meal Plans
  • Login
  • Subscribe
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
  • Recipes
  • Start Keto
  • Meal Plans
  • Login
  • Subscribe
    • Facebook
    • Instagram
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Start Keto
    • Meal Plans
    • Login
    • Subscribe
    • Facebook
    • Instagram
    • YouTube
  • ×

    Home » Keto

    Keto Sweet And Sour Chicken

    Published: Oct 30, 2020 Updated: Jun 13, 2022 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe

    This restaurant-style baked keto sweet and sour chicken is breaded, crispy, and coated in a flavorful, sticky sweet and sour sauce. There's no reason to order take-out when you can make something just as delicious at home - but without all the carbs, grains, and gluten!

    overhead shot of sweet and sour chicken with green onions
    sweet and sour chicken over cauliflower rice

    I've always loved Chinese food, but don't eat it very often because it's usually loaded with gluten, carbs, and other undesirable ingredients.

    While I love Beef And Broccoli, Teriyaki Chicken, and Orange Chicken, my favorite thing to get when eating Chinese food has always been sweet and sour chicken.

    I've made many homemade sweet and sour chicken recipes, but none of them tasted like the kind you get at the restaurant - until now!

    It's just like the American version I grew up on and love! It's breaded, crispy, and coated in a flavorful, sticky sweet and sour sauce.

    Jump to:
    • 🐓 Chicken
    • Breading
    • Sweet and sour sauce
    • Baking
    • Storage instructions
    • 💭 Top tips
    • 📖 Recipe
    • 💬 Comments

    🐓 Chicken

    For the chicken, we’re basically starting with a version of my Chicken Nugget recipe.

    We're just doing it backward! We dredge the chicken in the breading, then the eggs 🙂

    Cubed chicken on cutting board.
    Chopped chicken on a cutting board.

    Start by cubing 2 Lbs. of boneless, skinless chicken breasts or thighs. Season with salt and pepper and set aside.

    Breading

    Crushed pork rinds in plastic baggie.
    Crushed pork rinds in a plastic baggie.

    Step #1: Crust the pork rinds.

    For the breading, crush around 3oz (1 regular-sized bag) of pork rinds.

    I like to pour them into a plastic baggie and crush them with a rolling pin, but a mallet or anything flat and hard will work!

    You can also place them in a dry blender or food processor and blend until they’re finely crushed.

    Be sure the pork rinds are very finely crushed. If they’re not, they won’t stick to the chicken very well.

    Breaded chicken in plastic baggie.
    Chicken coated in breading in a plastic baggie.

    Step #2: Add ½ Cup of blanched almond flour to the pork rinds, along with some salt and pepper, and mix well.

    Step #3: Add the chicken pieces to the baggie and coat the chicken evenly with the pork rind/flour mixture.

    Breaded chicken being browned in cast iron skillet.
    Chicken cooking in cast iron skillet.

    Step #4: Whisk together 4 large eggs in a large shallow bowl and heat ¼ Cup of avocado oil over medium heat in a large skillet.

    Step #5: Once the oil is hot, dredge the chicken in the eggs and place them in the hot oil in a single layer.

    Do not overcrowd the pan and cook in batches if needed. Add more avocado oil if it starts to run low.

    Step #6: Cook for 1 to 2 minutes per side, or until nicely browned.

    Do not worry about it cooking through at this time. Once browned, place in a large casserole dish and set aside.

    Sweet and sour sauce

    The sweet and sour sauce in a pan.
    The sweet and sour sauce in a pan.

    Step #1: In a medium-sized saucepan, whisk together ¾ cups of Keto-friendly sweetener, 4 Tbsp. low-carb ketchup, ½ Cup of vinegar, 1 Tbsp. coconut aminos, ½ tsp. garlic powder, and ½ tsp. sea salt.

    Step #2: Bring the mixture to a boil and simmer for 3 to 5 minutes, or until slightly thickened. Then, pour the sauce over the chicken and stir so all the chicken gets coated.

    For the sweetener, any keto sweetener will work. I prefer xylitol, an allulose/monk fruit blend, or pure allulose because they dissolve beautifully and have zero aftertastes!

    If using pure allulose, you'll need to add an extra tablespoon or two because it's not as sweet as other sweeteners.

    Erythritol-based sweeteners don’t dissolve as well as other sweeteners. So if you using erythritol, make sure it’s powdered. 

    Breaded and browned chicken in a large baking dish.
    Breaded and browned chicken in a large baking dish.

    Baking

    Bake at 325 degrees for 1 hour, stirring every 20 minutes.

    Baked sweet and sour chicken in large baking dish
    Baked sweet and sour chicken in a large baking sheet.

    Serve hot with cauliflower rice and garnish with green onions.

    For the cauliflower rice, I like to add some coconut aminos (or gluten-free soy sauce), sauteed onion and garlic, and 2 scrambled eggs to make cauliflower fried rice.

    Storage instructions

    • Store: Leftover low-carb sweet and sour chicken can be stored in the refrigerator for 3-4 days.
    • Reheating: Reheat in a hot skillet until heated through. You can use the microwave, but the breading would be soggier.
    • Freeze: Freeze the chicken in a single layer. Once solid, transfer to a freezer bag. Freeze sauce separately.

    💭 Top tips

    • Do not skip the pork rinds and only use almond flour. If you use only almond flour the chicken will not be crispy.
    • Be sure not to overcrowd the pan when browning the chicken or it will not get crispy.
    • The oil is only good for two batches. If you need to use another batch, allow the oil to get hot before using.
    • For the sweetener, any keto sweetener will work. However, erythritol-based sweeteners don’t dissolve as well as other sweeteners. So if you using erythritol, make sure it’s powdered.
    • As a gift to my readers, I’ve teamed up with BESTI KETO SWEETENERS to give you guys 10% off! Simply use the code “CRAVEABLE” at checkout.
    Sweet and sour chicken on cauliflower rice.
    Sweet and sour chicken on cauliflower rice.

    Or if you're looking for more recipes, Wholesome Yum's Chicken Cabbage Stir Fry looks pretty delicious too!

    If you’ve tried this Keto Sweet And Sour Chicken or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    Keto Sweet And Sour Chicken Story

    📖 Recipe

    overhead shot of sweet and sour chicken with green onions

    Keto Sweet And Sour Chicken

    This Baked Keto Sweet And Sour Chicken is perfect when you're craving Chinese food but don't want to ruin your diet! There's no reason to order take-out when you can make something just as delicious at home - but without all the carbs, grains, and gluten!
    5 from 5 votes
    Print Pin SaveSaved!
    Add to Meal PlanGo to Collections
    Cuisine: Chinese
    Prep Time: 30 minutes
    Cook Time: 1 hour
    Total Time: 1 hour 30 minutes
    Servings: 8 servings
    CALORIES :447kcal
    CARBS :8g
    FIBER :6g
    Author: Cassidy Stauffer

    Ingredients

    • 2 Lbs Boneless Skinless Chicken Breasts or Thighs
    • ¼ tsp. Ground Pepper
    • 1 tsp. Sea Salt
    • 3.25 oz. Pork Rinds
    • ½ Cup Blanched Almond Flour - finely ground
    • 4 Large Eggs Eggs - beaten
    • ¼ Cup Avocado Oil - +more as needed

    Keto Sweet And Sour Sauce:

    • ¾ Cup Keto Sweetener - see notes below
    • 4 tablespoon Sugar-Free Ketchup
    • ½ Cup White Vinegar
    • 1 tablespoon Coconut Aminos
    • ½ teaspoon Garlic Powder
    • ½ tsp. Sea Salt
    Prevent your screen from going dark

    Instructions

    • Preheat oven to 325 degrees.
    • Cut the chicken into cubes. Pat the chicken dry with a paper towel, if needed, and season with salt and pepper. Set aside. 
    • Add the pork rinds to the bowl of a food processor and process until very finely crushed. Depending on the size of your food processor you might need to process them in batches. Alternatively, place the pork rinds in a large resealable baggie. Seal, removing as much air as possible, and crush with a rolling pin or mallet until very finely ground. Set aside.
    • Add the ½ Cup of blanched almond flour to the pork rinds, along with 1 tsp. of sea salt and ¼ tsp. pepper and mix well. Add the chicken pieces to the baggie and coat the chicken evenly with the pork rind/flour mixture. 
    • Whisk together the eggs in a large shallow bowl. Then, heat ¼ Cup of avocado oil over medium heat in a large skillet. 
    • Once the oil is hot, dredge the chicken in the eggs and place in the hot oil in a single layer. Do not overcrowd the pan and cook in batches if needed. Add more avocado oil if it starts to run low.
    • Cook the chicken for 1 to 2 minutes per side, or until nicely browned but not cooked through. Once browned, place chicken in a single layer in a 9 x 13 inch baking dish and repeat with remaining chicken.
    • Pour the sweet and sour sauce over chicken. Stir to combine.
    • Bake for 1 hour stirring every 20 minutes.
    • Serve over cauliflower rice and garnish with green onions if desired.

    Keto Sweet And Sour Sauce:

    • Add all ingredients to a medium saucepan and heat over medium heat. Bring to boil, then reduce to a simmer. Simmer for 3 to 5 minutes, or until slightly thickened.

    Add Your Own Notes

    Click here to add your own private notes.

    Video

    Notes

    • Find the link to the full video here: Sweet & Sour Chicken YouTube Video!
    • Do not skip the pork rinds and only use almond flour. If you use only almond flour the chicken will not be crispy.
    • Be sure not to overcrowd the pan when browning the chicken or it will not get crispy. 
    • The oil is only good for two batches. If you need to use another batch, allow the oil to get hot before using it.
    • For the sweetener, any keto sweetener will work. I prefer xylitol, an allulose/monk fruit blend, or pure allulose. If using pure allulose, you'll need to add an extra tablespoon or two because it's not as sweet as other sweeteners. Erythritol-based sweeteners don’t dissolve as well as other sweeteners. So if you using erythritol, make sure it’s powdered. 
    • As a gift to my readers, I’ve teamed up with BESTI KETO SWEETENERS to give you guys 10% off! Simply use the code “CRAVEABLE” at checkout.

    Nutrition

    Serving: 18th of recipe | Calories: 447kcal | Carbohydrates: 8g | Protein: 47g | Fat: 26g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 535mg | Sodium: 917mg | Potassium: 592mg | Fiber: 6g | Sugar: 1g | Vitamin A: 697IU | Vitamin C: 2mg | Calcium: 79mg | Iron: 3mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!

    More Gluten Free Keto Recipes

    • Keto Whole Roasted Chicken With Herbed Butter Jus (Sauce)
    • Keto Cheeseburger Soup With Bacon
    • Lunch Meat Keto Roll-Ups With Bacon And Ranch
    • Keto Sugar Cookies With Icing
    671 shares
    • 460

    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

    Read More…

    Reader Interactions

    Comments

      Did you make this recipe? Let me know! Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. J. Chaplin says

      July 26, 2021 at 4:55 pm

      Can I use regular flower and sugar? This recipe works for me because of an allergy to corn and corn derivatives. Thanks for the recipe and any advice that you can give

      Reply
      • Cassidy Stauffer says

        July 27, 2021 at 6:51 pm

        Hi J. Chaplin!

        While I haven't tried it so I can't say for sure, I think regular flour should work fine in place of the blanched almond flour😀 ...and I have tested this with regular sugar so I know that will work!

        I hope this helps and you enjoy the recipe!!!

        XO,
        Cassidy

        Reply
    2. Fairlight says

      December 30, 2020 at 11:01 pm

      I can't do eggs. It appears it isn't for binding pork rinds to the chicken since it goes on after. --What is the main purpose of the egg (then I may be able to find something else)?

      Reply
      • Cassidy Stauffer says

        December 31, 2020 at 1:47 pm

        Hi Fairlight,

        The purpose of the eggs is to give the chicken a crispy outside, however, they still help in binding the pork rinds even though they go on first. I'm not exactly sure what would work in place of the eggs. You could try lightly coating them in melted butter or oil then adding the pork rinds? This is how I coat my Chicken Parm recipe and it seems to work well. However, I've never tried it in this recipe and the chicken might not be as crispy. Sorry I don't have a definite answer! If you give it a shot please let me know how it goes!

        XO,
        Cassidy

        Reply
        • Fairlight says

          February 10, 2021 at 9:52 pm

          I forgot to come back and comment. Thank you for your follow up! My family does Chinese dinner for New Years Eve and because of some new diet restrictions I was going to have to miss out. I was so excited to find your recipe! I did a little reading and tried vegan mayo as my binder. Well...all I have to say is I have some work to do on my breaded and fried skills. It might have worked well, but I think my personal skills were lacking. That said, with or without the breading actually attached to the chicken or just scooped up from the pan with the chicken, my kiddos love it and it is going on our regular rotation as something yummy that we all can eat! Thank you! (now to explore the rest of the website)

    3. Rachael says

      June 15, 2020 at 11:40 pm

      5 stars
      Bangin! Thank you Cassidy! You’re awesome!

      Reply
      • Cassidy Stauffer says

        June 16, 2020 at 6:49 pm

        Awesome Rachael, thank you!!! I'm so happy you liked it 😄

        -Cassidy

        Reply
    4. Ryan says

      August 22, 2019 at 4:57 am

      5 stars
      Wow! This chicken recipe is fantastic! I only eat chicken and vegetables. I'll definitely try this someday. Thanks for sharing!

      Reply
    5. Lisa @ Allergy Free Vintage Cookery says

      May 11, 2013 at 7:33 pm

      Looks delicious! Please come share at the Allergy Friendly Lunchbox Love link party:

      http://allergyfreecookery.blogspot.com/2013/05/allergy-friendly-lunchbox-love-51013.html

      I would love to find this chicken in my lunchbox 🙂

      Reply
    6. Laura says

      May 03, 2013 at 3:22 am

      5 stars
      Holy YUM!!! I made this tonight for dinner and it was so easy and so delicious.

      Reply

    Primary Sidebar

    Head Shot Of Cassidy Stauffer

    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

    More about me →

    Trending Recipes

    • Keto Meatball Soup {Whole30 & Paleo}
    • Easy Homemade Whole30 Mayonnaise {Paleo & Dairy Free}
    • Easy Keto Glazed Salmon
    • Perfectly Cooked Shredded Chicken In The Instant Pot Or Oven
    • No-Oats Low-Carb Keto Oatmeal
    • Keto Tortilla Recipe With Almond Flour - Soft & Flexible
    • Keto Cornbread Or Muffins With Almond And Coconut Flour
    • Low-Carb Keto Hot Chocolate Mix

    Footer

    • Login
    • Logout

    Footer

    ↑ back to top ↑

    About/Contact

    • Privacy Policy
    • Disclosures
    • Contact
    • About Me

    Keto Resources

    • Start A Keto Diet
    • Keto Calculator
    • Keto Breads E-Book
    • Recipes
    • Watch My Web Stories!

    Cassidy's Craveable Creations BBB Business Review
    "as seen in" image

    Copyright @ 2023 Cassidy's Craveable Creations

    671 shares
    • 460