Free Printable: Low Carb & Keto Food List

• My Keto Orange Chicken Has All the Sticky-Sweet Flavor Without the Sugar
• Ingredients & Substitutions
• How To Make Keto Orange Chicken
• My Recipe Tips
• Serving Ideas
• Keto Orange Chicken Recipe card
• Recipe Reviews

My Keto Orange Chicken Has All the Sticky-Sweet Flavor Without the Sugar

When I’m craving takeout, this keto orange chicken always hits the spot. It’s just like the kind you’d get from your favorite Chinese restaurant: crispy, juicy chicken in a sweet and tangy citrus sauce, only without the carbs or all the mystery ingredients. It’s one of the most popular recipes in my Easy Keto Cookbook , and I’m so excited to share it with you here, too. Here’s why it’s a must-make:

• Crispy chicken + sticky sauce – The texture is everything: crunchy outside, juicy inside, and tossed in a sweet, glossy orange sauce that clings to every bite.
• So much better than takeout – Most orange chicken recipes are breaded, deep-fried, and loaded with sugar. No thank you! I use simple ingredients and pan-fry the chicken in minutes. No need to bust out the deep fryer!
• Quick and easy – It only takes about 10 minutes to prep and dinner is on the table in under 30 . I’ve had it ready faster than it takes to decide what to order 😂

Whether you’re skipping takeout or just want a dinner that delivers on flavor and crunch, this low carb orange chicken is the one. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my keto orange chicken recipe, what each one does, and substitution options. For measurements, see the recipe card .

Chicken:

• Chicken Breasts – I used boneless, skinless chicken breasts and cut them into bite-sized pieces. You could use boneless skinless chicken thighs if you prefer
• Eggs – A quick dip in whisked eggs helps the coating stick. Nothing fancy here!
• Pork Rinds – I used these for that crunchy breading, and they work so well. You can also mix them with whey protein powder like I do for my keto chicken tenders , or use plain almond flour like in my keto chicken nuggets . It’s still good that way, just not quite as crispy.
• Avocado Oil – I use this for searing, but olive oil or any neutral oil will do the trick if that’s what you have on hand.
• Sea Salt & Black Pepper

Keto Orange Chicken Sauce:

• Orange Zest – This adds all the bright, citrusy flavor without the sugar.
• Garlic – I like freshly minced garlic for the best flavor, but 1 teaspoon of the jarred kind works too!
• Coconut Aminos – This is my favorite soy sauce substitute because it’s gluten-free, lower in sodium, and has a slightly sweet flavor that works perfectly in this sauce. You can totally use low sodium soy sauce if that’s what you have.
• White Wine Vinegar – Adds a little tang to balance out the sweetness in the sauce. If you don’t have it, rice vinegar or apple cider vinegar would work in a pinch.
• Besti Powdered Monk Fruit Allulose Blend – I used powdered erythritol in my cookbook, and it worked okay… but now I use Besti. It dissolves like sugar, has no cooling aftertaste, and won’t crystallize in leftovers. You can also use powdered allulose or erythritol. Just make sure it’s powdered, or the sauce will turn out gritty.
• Ground Ginger – This gives the sauce a little warmth and zing.
• Avocado Oil

How To Make Keto Orange Chicken

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep. Season the chicken with salt and pepper. Whisk the eggs in one bowl, and pour the crushed pork rinds into another.
2. Coat & cook chicken. Dip the chicken in the egg, then coat in the pork rinds. I usually toss them all in the egg at once and bread them one by one.
3. Cook. Add the oil to a large skillet and cook the chicken until golden and cooked through. Cover to keep warm and set aside.

1. Start the sauce. While the chicken rests, heat a little oil in the same skillet and sauté the garlic until it smells amazing.
2. Add flavor. Stir in the coconut aminos, vinegar, orange zest, sweetener, and ginger. Let it bubble and reduce until the sauce looks thick and glossy.
3. Toss & finish. Add the chicken back into the mixture and toss to coat. I like to finish it off with a splash of sesame oil, a sprinkle of sesame seeds, and some sliced green onions for that classic takeout-style vibe.

My Recipe Tips

• Crush the pork rinds really fine. I like to use a food processor to get that breadcrumb texture. It makes the coating stick better and gives a crispier crust.
• Don’t overcrowd the pan. I use a large skillet like this that fits all the chicken in a single layer, but if yours is smaller, cook in batches so it stays crispy instead of steaming.
• I always stir and scrape up all those yummy bits from the bottom of the pan. They add tons of flavor to the sauce.
• Let the sauce thicken a bit before tossing in the chicken. It gets nice and glossy, and coats every piece perfectly once it cools slightly.

Serving Ideas

This keto orange chicken pairs perfectly with all kinds of Asian-inspired dishes , but here are a few of my go-to combos to round out the meal:

• Rice – I usually serve this over a bed of cauliflower rice , but when I want something a little extra, my cauliflower fried rice is perfect with it too.
• Veggies – While the sauce is thickening, I’ll often throw together a quick veggie stir fry . Sauteed broccoli or roasted broccoli also makes an easy, no-fuss side.
• Salad – For that classic takeout feel, try it with a crisp Asian salad or smashed cucumber salad . Kani salad is another fun one if you want to mix it up.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Chicken:

• 1 lb Boneless skinless chicken breast (cut into 1-inch pieces) ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2 large Eggs ▢
• 3 oz Pork rinds (crushed) ▢
• 2 tbsp Avocado oil ▢

Orange sauce:

• 1 tbsp Avocado oil ▢
• 2 cloves Garlic (minced) ▢
• 1/2 cup Coconut aminos ▢
• 1/4 cup White wine vinegar ▢
• 2 tbsp Orange zest ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Ground ginger ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Chicken:

1. Season the chicken with sea salt and black pepper.
2. In a small bowl, whisk the eggs. In a medium bowl, place the crushed pork rinds.
3. In a large skillet , heat the oil over medium-high heat.
4. Dip the chicken pieces in the egg, shake off the excess, then coat with the pork rind crumbs on all sides. (Alternatively, you can place all the chicken pieces in the egg at once, and take them out one by one to dip in the crumbs.) Working in batches, place a single layer of chicken into the pan. Cook for a few minutes on each side, until golden and cooked through.
5. Remove the chicken from the pan and cover with foil to keep warm. Repeat with the remaining chicken pieces. Keep the skillet for the sauce.

Orange sauce:

1. While the chicken rests, in the same skillet, heat the oil over medium heat. Add the garlic and saute for about 1 minute , until fragrant.
2. Add the coconut aminos, wine vinegar, orange zest, powdered monk fruit allulose blend, and ground ginger. Use a wooden spoon to scrape any browned bits from the bottom and deglaze the pan.
3. Bring the sauce to a gentle boil, reduce the heat, and simmer for 8 to 10 minutes , until the volume is reduced, and the sauce thickens and looks glossy.
4. Return the chicken to the pan and toss to coat. The sauce will thicken as it cools from hot to warm.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 cup, about 6 chicken pieces (6 ounces)

• Tips: Check out my recipe tips above to help you get the crispiest chicken, the most flavorful sauce, and that perfect glossy coating in every bite.

• Serving ideas: Don’t miss my serving ideas for easy low carb sides to pair with your keto orange chicken.

• Store: Keep leftovers in and airtight container in the fridge for 3-4 days.

• Reheat: Warm in a hot skillet over medium heat for a few minutes, stirring occasionally, until the chicken is heated through

• Freeze: Freeze the chicken and sauce separately for up to 3 months. If they’re already mixed together, I don’t recommend freezing because the coating gets soggy.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Orange Chicken

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Orange Chicken

Crispy, saucy, and sweet with a zing — my keto orange chicken tastes just like takeout, but with clean ingredients and no sugar in sight!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-orange-chicken/

Ingredients

Chicken:

• 1 lb Boneless skinless chicken breast (cut into 1-inch pieces)
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 2 large Eggs
• 3 oz Pork rinds (crushed)
• 2 tbsp Avocado oil

Orange sauce:

• 1 tbsp Avocado oil
• 2 cloves Garlic (minced)
• 1/2 cup Coconut aminos
• 1/4 cup White wine vinegar
• 2 tbsp Orange zest
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/2 tsp Ground ginger

Instructions

Chicken:

1. Season the chicken with sea salt and black pepper.
2. In a small bowl, whisk the eggs. In a medium bowl, place the crushed pork rinds.
3. In a large skillet , heat the oil over medium-high heat.
4. Dip the chicken pieces in the egg, shake off the excess, then coat with the pork rind crumbs on all sides. (Alternatively, you can place all the chicken pieces in the egg at once, and take them out one by one to dip in the crumbs.) Working in batches, place a single layer of chicken into the pan. Cook for a few minutes on each side, until golden and cooked through.
5. Remove the chicken from the pan and cover with foil to keep warm. Repeat with the remaining chicken pieces. Keep the skillet for the sauce.

Orange sauce:

1. While the chicken rests, in the same skillet, heat the oil over medium heat. Add the garlic and saute for about 1 minute , until fragrant.
2. Add the coconut aminos, wine vinegar, orange zest, powdered monk fruit allulose blend, and ground ginger. Use a wooden spoon to scrape any browned bits from the bottom and deglaze the pan.
3. Bring the sauce to a gentle boil, reduce the heat, and simmer for 8 to 10 minutes , until the volume is reduced, and the sauce thickens and looks glossy.
4. Return the chicken to the pan and toss to coat. The sauce will thicken as it cools from hot to warm.

Maya’s Recipe Notes

Serving size: 1 cup, about 6 chicken pieces (6 ounces)

• Tips: Check out my recipe tips above to help you get the crispiest chicken, the most flavorful sauce, and that perfect glossy coating in every bite.

• Serving ideas: Don’t miss my serving ideas for easy low carb sides to pair with your keto orange chicken.

• Store: Keep leftovers in and airtight container in the fridge for 3-4 days.

• Reheat: Warm in a hot skillet over medium heat for a few minutes, stirring occasionally, until the chicken is heated through

• Freeze: Freeze the chicken and sauce separately for up to 3 months. If they’re already mixed together, I don’t recommend freezing because the coating gets soggy.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)