Best Sugar Free Low Carb Keto General Tso Chicken
Do you love General Tso Chicken, but don’t want all the high carb flour coating or added sugar filled sauce? This easy low carb keto version tastes like Chinese food takeout, but is a healthy, sugar free and sweetener free recipe. It’s a delicious gluten-free option for a quick weeknight dinner the whole family will love. Just 3 g net carbs and 45 g protein.
Keto General Tso Chicken Recipe
It’s a delicious low carb dish for a quick weeknight dinner the whole family will love. Serve this with broccoli and cauliflower rice for a complete meal.
What I love about my low carb general Tso’s chicken is that not only does it not contain low carb sweeteners, like erythritol (I’m sure there’s lots of you out there who want the sweetness in a dish but without using them) but it also doesn’t contain any gums or thickeners in the tangy sauce ingredients.
No xanthan gum, guar gum or arrowroot powder needed for this delicious recipe.
The sugar free low carb sauce thickens naturally if you just take a few more minutes to let it simmer and reduce down. To add sweetness and a depth of flavor to this sauce I like to use coconut aminos.
Carbs in Traditional General Tso Chicken
Chinese takeout is high in carbs and definitely not something to enjoy when following a ketogenic diet or low carb diet or even just a sugar free diet, since most of the recipes like orange chicken or sweet and sour chicken are coated with sugary sauces.
According to the app Cronometer, one serving of a restaurant version, for 100 grams, has 24 grams carbohydrates, and 16 g fat. This amount is too high for a keto diet and will kick you out of ketosis.
Our Healthy Low Carb General Tso Chicken has just 4 grams total carbs and 14 grams of fat, which is fabulous and doable on either a low carb or keto diet.
Chicken Breasts versus Chicken Thighs
We used chicken thighs for this recipe, but chicken breasts can also be used if you prefer. Just note, nutrition information in the recipe card is for using thighs.
I chose to make this keto General TSO Chicken without a fried crispy coating for a healthy version. Using just a little baking soda really tenderizes the boneless skinless chicken thighs before frying so I’d highly recommend it.
Alternatively, for a crispy coating you can use whey protein after coating the chicken in an egg to help it stick (see method below). You can then sauté in a little more sesame oil or for the best crispiness, deep fry then add to the sauce.
Instructions
Prepare the sauce by mixing all the ingredients together in a small bowl. Set aside.
Toss chicken pieces with baking soda. This will tenderize it. (Recipe Note: if making this recipe with a crispy crumb, do not toss in baking soda, instead see notes below under Crispy Crumb).
After tossing chicken in baking soda, heat oil over medium-high heat in a large skillet. Add the chicken and cook until golden brown and cooked through, about 8 – 10 minutes. Remove the chicken from the pan but leave the oil. If no oil left add a little more to the pan.
Sauté the ginger and garlic for 1 minute until fragrant.
Add the sauce to the frying pan and bring to a low simmer. Cook for about 10 minutes until it reduces down and is fairly thick. No need to add a gum or thickener if you take a couple of minutes to just let the sauce reduce. Add the chicken and toss to coat.
Serve with green onions, sesame seeds and optional riced cauliflower or optional broccoli.
Optional Crispy Coating
Toss chicken in egg. Shake off excess and dip chicken pieces into a bowl of whey protein mixed with salt and pepper. Do this in batches when ready to cook or the whey protein will absorb into the meat.
Heat oil over medium heat in a non-stick frying pan. Add the chicken and cook until crispy. Option to deep fry for the crispiest coating. Remove chicken from pan and follow the steps from sautéing the ginger and garlic above.
How to Store
After the chicken has cooled, place leftovers or separate servings for meal prep in airtight containers and store in the fridge for up to 3 days.
Low Carb Keto General Tso Chicken
Low Carb Keto General Tso Chicken
Ingredients
- 1.5 pound chicken thighs (or breast), skinless, cut into 1-inch pieces
- 1/2 teaspoon baking soda
- 1 tablespoon olive oil or avocado oil or coconut oil
- 3 cloves garlic minced
- 1 tablespoon ginger minced
- 2 spring onions finely sliced
- 1/2 teaspoon sesame seeds
Sauce
- 3/4 cup chicken broth low sodium
- 1.5 tablespoon apple cider vinegar
- 2 tablespoon coconut aminos or gluten free soy sauce
- 1 tablespoon tomato puree unsweetened
- 1/4 teaspoon black pepper (or to taste)
- 1/4 teaspoon salt optional (or to taste)
- 1/2 teaspoon red chili flakes
Optional: For a crispy coating replace baking soda with
- 1/2 cup whey protein
- salt and pepper
- 1 egg beaten
- 2 tablespoon avocado oil to deep fry
Instructions
- Prepare the sauce by mixing all the ingredients together in a bowl. Set aside.
- Toss chicken with baking soda. This will tenderize it. (Recipe Note: if making this recipe with a crispy crumb, do not toss in baking soda, instead see notes below under Crispy Coating).
- After tossing chicken in baking soda, heat sesame oil in a non-stick frying pan. Add the chicken and cook until golden brown and cooked through, about 8 – 10 minutes. Remove the chicken from the pan but leave the oil. If no oil left add a little more to the pan.
- Sauté the ginger and garlic for 1 minute until fragrant.
- Add the sauce to the frying pan and bring to a low simmer. Cook for about 10 minutes until it reduces down and is fairly thick. No need to add a gum or thickener if you take the time to just let the sauce reduce. Add the chicken and toss to coat.
- Serve with spring onions, sesame seeds and optional cauliflower rice or optional broccoli.
Optional Crispy Coating
- Toss chicken in egg. Shake off excess and dip chicken pieces into a bowl of whey protein mixed with salt and pepper. Do this in batches when ready to cook or the whey protein will absorb into the meat.
- Heat oil in a non-stick frying pan. Add the chicken and cook until crispy. Option to deep fry for the crispiest coating. Remove chicken from pan and follow the steps from sautéing the ginger and garlic above.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
oh it sounded so good. Likely my error, but I was increasing the chicken amount, so I increased the baking soda. inedible. I should have read the disclaimers on many sites about using baking soda soooo slightly. and just the couple bites I tested ended up giving me gas! so strange
nothing against you, Brenda…I did your 5 day reset and am successfully 3 weeks booze and sugar free!
Thanks for sharing this keto-friendly General Tso Chicken recipe! The flavors sound perfect, and I appreciate the healthy twist.
If you are using liquid aminos instead of soy sauce can you double up on that instead of using the coconut aminos?
I wouldn’t double up on it as it’s salty in my opinion.
Coated chicken with baking soda, cooked as stated, and produced chicken that was inedible. Wish I had used flour instead.
It’s less than a teaspoon of baking soda used in the recipe, how much did you use?
Made this for dinner tonight – husband and I agree that it’s a keeper!! So full of flavor! Only changes I made was avocado oil to sauté, then added toasted sesame oil in the last minute of cooking, and no red chili flakes – I don’t do spicy. Thanks for posting this! Anxious to try more of your recipes.
Great to hear, thanks!
This was wonderful! I made a few small changes by substituting the tomato paste with no sugar added ketchup, and adding sliced mushrooms & bell peppers. I also topped used 1/2 sesame seeds & 1/2 everything bagel seasoning. Thank you for sharing this recipe.
Thanks Diane!
Are you sure baking soda or baking powder ?
What are the macros for just the sauce?
You would need to add the sauce ingredients into an app like Cronometer or Carb manager.
I don’t have tomato purée on hand. Would no sugar added Heinz ketchup work in place of?
probably, though I’ve not tested it to know for sure on the taste when the meal is complete.
Will this have the same consistency if frozen?
It says 3 servings, is that right?? Seems like a lot per serving. ( but not complaining)
Yes it’s correct. I prioritize protein in my recipes.
This was absolutely delicious!!
Made this for dinner last night. YUMMY! Hubby approved! Will be making it again. Thank you!
Thank you!
Any substitution gor whey protein powder? I cant have dairy.
Thank you.
should be fine