Can You Have Sesame Chicken on a Keto Diet?
Before I answer this question, let me explain what sesame chicken is. It is a popular Chinese restaurant dish that is made by breading the chicken and deep frying it in oil.
And the breading used here is high in carbs due to the use of heavy wheat flours and sugars, which is a no-no for any keto low carb diet.
Now, if you’re wondering, “Is sesame chicken keto friendly?” Let me answer that now: absolutely yes, it can be a keto-approved meal if prepared properly by substituting certain ingredients such as wheat flours and other sugars.
How does this Keto Crispy Chicken taste?
Tender and juicy chicken chunks are encased in a thick, sticky sweet-savory sauce made with sesame oil, ginger, garlic, and other ingredients in this easy low carb sesame chicken.
What kind of oil should I use for this recipe?
“Keto diet sesame chicken,” as the name suggests! Yes, it is sesame oil, which adds a delicious sesame flavor and is much healthier than other traditional frying oils such as vegetable oil or canola oil.
Now you may be wondering which type of sesame oil to use: refined, toasted, or unrefined.
If you want a rich and deep flavor, I recommend using toasted oil. You can also use unrefined oil, but avoid refined sesame oil because it is primarily used for deep frying.
Can I make this keto chinese sesame chicken ahead of time?
Without a doubt! Simply prepare as directed below, divide into separate lunch containers (airtight containers), and store in the refrigerator for up to 3 days or freeze for up to 3 months.
What other vegetables can I add to this low carb keto sesame chicken?
If you don’t like broccoli, you can substitute mushrooms, zucchini, green beans, or bok choy.
How Do You Make a Low Carb Sesame Chicken Sauce?
The main ingredients we’ll be using to make a flavorful keto sesame chicken sauce are listed below.
Soy sauce – I use 0 carb soy sauce here (which you can buy here), but you can also use coconut aminos or liquid aminos as an alternative to soy sauce.
Low carb sweeteners such as sukrin gold can be used, but you can also use Lakanto’s golden monkfruit sweetener, a stevia/erythritol blend, or any other brown sugar substitute.
Vinegar – I used distilled white vinegar, but apple cider vinegar or rice wine vinegar would also work.
To thicken the sauce, use guar gum powder instead of xanthan gum.
Additional Flavors (Optional) – If you want to add more flavor to the chicken, season the sauce with some seasoning. Look for flavors that will go well with the rest of the ingredients in the recipe.
How Do You Make Baked Low Carb Sesame Chicken?
Today we’re making the traditional fried version (low carb), but let me quickly show you how to make the baked keto sesame chicken almond flour recipe if you prefer. (We don’t need as many ingredients for the baked version)
Preheat the oven to 400 degrees Fahrenheit.
In a large mixing bowl, combine the eggs, 3-ounce heavy whipping cream, and 1 teaspoon salt. Set aside the whisk.
In a separate bowl, combine 3 tablespoons sesame seeds, 4 ounces almond flour, and 1 teaspoon kosher salt.
Dip each chicken thigh (one at a time) into the egg mixture, then into the flour mixture, coating thoroughly. Repeat with the remaining chicken pieces and set aside.
Bake the breaded chicken for 30 minutes, or until the internal temperature reaches 165 degrees Fahrenheit and the chicken is crispy.
Serve!
What should you serve alongside these keto sesame chicken thighs?
It goes well with fried or steamed cauliflower rice, steamed broccoli, lettuce wraps, green beans, zucchini noodles, or shirataki noodles.
YIELD: 3
This low carb keto sesame chicken recipe is ideal for low carb and keto enthusiasts looking for a healthy and delicious meal with only 4 grams of net carbs.
TIME TO PREPARE 15 MINUTES
TIME TO COOK 15 MINUTES
TIME TO COMPLETE 30 MINUTES
Chicken ingredients include:
1 pound chicken thighs, peeled and cut into bite-sized pieces
1 large egg
1 tablespoon corn starch (or arrowroot powder)
1 tablespoon toasted sesame oil
seasoned with salt and pepper
To make the sauce:
2 tablespoons coconut aminos (or gluten free soy sauce)
1 tablespoon toasted sesame oil
Sukrin Gold or Lakanto Golden Monkfruit Sweetener 2 tbsp
1 tbsp distilled vinegar
1 teaspoon freshly grated ginger
1 minced garlic clove
2 tablespoons sesame seeds
1/4 teaspoon xanthan gum
Instructions
In a mixing bowl, whisk together an egg and a tablespoon of arrowroot powder to make a batter.
Coat the chicken thigh pieces thoroughly.
Heat a tablespoon of oil in a large skillet, then add the chicken thighs one at a time to avoid them sticking together.
Fry the chicken for about 10 minutes, or until both sides are golden brown.
Meanwhile, make the sauce by combining all of the sauce ingredients in a bowl.
When the chicken is done, pour the sauce into the pan and stir to combine. Reduce the heat to low and continue to cook for 5 minutes, or until the sauce reaches the desired thickness.
Done! Remove from the pan, top with scallions and sesame seeds, and serve with cauliflower rice or broccoli.
Notes
4g Net Carbohydrates
Quick Tip: 1 tbsp arrowroot powder adds approximately 3.5 net carbs per serving.
