FREE 5-Ingredient Recipe EBook

• My Sweet And Sour Chicken Recipe Is Better Than Takeout
• Ingredients & Substitutions
• How To Make Sweet And Sour Chicken
• My Recipe Tips
• Sweet And Sour Chicken Recipe card
• Serving Ideas
• Recipe Reviews

My Sweet And Sour Chicken Recipe Is Better Than Takeout

I’ve always loved Asian-inspired dishes , but I never loved how most sweet and sour chicken recipes are deep fried and loaded with sugar. So I set out to make a version that still hits all those bold, tangy, saucy notes, just without the junk. After some trial and error (and lots of taste testing!), this sweet and sour chicken recipe was born. It’s crispy, saucy, and totally satisfying… and you’d never guess it’s healthy. Here’s why you’ll love it more than takeout:

• Bold, tangy, sugar-free sauce – My healthier sweet and sour sauce uses sugar-free ketchup , Besti , and coconut aminos. It thickens up perfectly and tastes just like the classic, with a subtle tang and veggies mixed in, kind of like my low carb orange chicken .
• Crispy, juicy chicken – Yep, I still found a way to get that golden, crunchy coating with a tender center. No flour, cornstarch or deep frying needed. Just simple, better-for-you ingredients that totally deliver.
• Quick weeknight dinner – With basic grocery store staples, no weird additives, and no mystery sauces, the whole thing comes together in just over 30 minutes.

Once you try it, you won’t miss the takeout version at all. Make it with me!

Ingredients & Substitutions

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

Breaded Chicken:

• Chicken Breasts – I usually go with boneless skinless chicken breasts, but skinless chicken thighs work just as well if you like darker meat. You can even grab pre-sliced chicken tenders to save a little time.
• Crushed Pork Rinds – These give the chicken that crispy coating without cornstarch. If you’ve got homemade ones , even better, but any plain store-bought rinds (just not cracklings) will do the trick. For a paleo or Whole30 swap, try arrowroot powder instead.
• Eggs – They help the coating stick to the chicken pieces.
• Avocado Oil – I use this for pan frying, but any neutral oil you like, such as olive oil or coconut oil, will work fine too.
• Sea Salt & Black Pepper

VARIATION: Keep it simple and skip the breading.

If you want to do this, you’ll just need the chicken, salt, pepper, and oil for frying.

Sugar-Free Sweet And Sour Sauce:

• Avocado Oil – I use this to sauté the peppers and garlic, but any neutral oil will do the job just fine.
• Bell Peppers – I usually go with red and yellow for color and sweetness, but any kind you like works. Some sweet and sour chicken recipes also add onions or pineapple chunks, so feel free to toss those in if you’re feeling it.
• Garlic – Fresh garlic gives the best flavor, but I’ve definitely grabbed the jarred kind when I’m short on time. It still gets the job done.
• Ketchup – I usually make my own sugar-free ketchup to keep it sugar free and healthy, but you can use any ketchup you like.
• Besti Powdered Monk Fruit Allulose Blend – This is my go-to for sweet and sour sauce because it tastes just like powdered sugar and dissolves super smooth. You can swap in another powdered sweetener if you want ( check my conversion chart !), but some can make the sauce gritty or leave an aftertaste. Sugar-free honey (or regular if that works for you) is a decent backup, but Besti gives the best texture and flavor, hands down.
• Apple Cider Vinegar – This adds that signature tang to the sauce. If you don’t have any, white vinegar or rice vinegar will totally work too.
• Coconut Aminos – I love using this as a soy-free swap for soy sauce. If you’re not avoiding soy, regular soy sauce works great too.
• Sea Salt & Black Pepper
• Water

How To Make Sweet And Sour 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. Bread the chicken. Cut the chicken into bite-sized pieces. In one bowl, mix up the crushed pork rinds with salt and pepper. In another, whisk the eggs. Dip each piece of chicken into the egg, then into the pork rind mixture to coat. I usually do this assembly-line style to make it faster!
2. Fry the chicken. Heat some of the oil in a large skillet and cook the chicken until it’s golden and cooked through. Transfer it to a bowl once it’s done.
3. Make the sauce. In a saucepan , sauté the garlic and peppers in a little oil until they’re soft. Add the sugar-free ketchup, water, Besti, apple cider vinegar, coconut aminos, salt, and pepper. Bring it to a boil, then let it simmer until the sauce thickens up nicely.
4. Finish the sweet and sour chicken . Pour that saucy goodness over the chicken and toss gently to coat. Add a sprinkle of green onions or sesame seeds if you want to get fancy.

My Recipe Tips

• Pat the chicken dry first. It might seem like a small step, but it really helps the coating stick better. I always do this before breading.
• Crush the pork rinds super fine. I like to pulse them in a food processor until they’re almost like panko. Bigger chunks won’t stick as well.
• Things can get messy fast. I use one hand for wet and one for dry while breading, or just grab tongs to keep it easy.
• If the chicken pieces are too close, they’ll steam instead of crisp. Give the chicken some space and cook in batches if you need to.
• Let the sauce simmer long enough. It starts off thin, but give it a few minutes to thicken up. You’ll know it’s ready when it coats the back of a spoon.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Breaded Chicken:

• 2 medium Boneless skinless chicken breasts ▢
• 3 3/4 oz Crushed pork rinds ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 3 large Eggs ▢
• 2 tbsp Avocado oil ▢

Sweet and Sour Sauce:

• 1 tbsp Avocado oil ▢
• 1 cup Bell peppers (diced) ▢
• 2 cloves Garlic (minced) ▢
• 1/4 cup Sugar-free ketchup ▢
• 1/4 cup Water ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1 tbsp Apple cider vinegar ▢
• 1 tbsp Coconut aminos ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

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

Breaded Chicken:

1. Using a knife, cut the chicken breasts into 1-inch cubes.
2. In a medium bowl, combine the crushed pork rinds, sea salt, and pepper.
3. In a small bowl, whisk the eggs. Dip the cubed chicken pieces into the egg mixture and then into the pork rind mixture, until coated. Set coated pieces aside.
4. Add the avocado oil to a large skillet on medium-high heat. Add chicken to the pan and cook for about 15 minutes , turning halfway to brown all sides. Once chicken is cooked through, remove from skillet and add to a large bowl.

Sweet and Sour Sauce:

1. Using a medium saucepan , heat the avocado oil on medium heat. Add the bell peppers and garlic, and saute for 3-5 minutes .
2. Add the remaining sauce ingredients to the saucepan and bring mixture to a boil. Simmer for 3-5 minutes , until sauce thickens.

Assembly:

1. Pour sauce over top of the chicken and toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/4 of entire recipe

• Tips: Check out my recipe tips above to help you get the perfect crispy coating, a flavorful thick sauce, and sweet and sour chicken that tastes just as good as takeout, if not better!
• Serving ideas: See my serving ideas below for easy ways to turn this sweet and sour chicken into a complete meal.
• Store: Keep leftovers covered in the fridge for 3-4 days.
• Reheat: A hot skillet works best to keep it crispy. You can microwave if you don’t mind it a little soggy.
• Freeze: Freeze chicken and sauce separately. Flash freeze the chicken first, then transfer to a bag.

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.

Sweet And Sour Chicken

Serving Ideas

Here are a few of my favorite easy pairings to round out the meal:

• Rice – You can’t go wrong with rice here. I usually do cauliflower rice to keep it light, but cauliflower fried rice or even regular fried rice would be great too.
• Vegetables – A quick veggie stir fry is always a good idea, but I also love serving this with bok choy , shiitake mushrooms , or my Chinese eggplant stir fry .
• Salad – I like to pair it with a simple Asian salad , but a smashed cucumber salad or kani salad are super refreshing with sweet and sour chicken too.

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!)

Sweet And Sour Chicken

My sweet and sour chicken recipe skips the sugar but keeps all the flavor. The tangy, better-for-you sauce is totally crave-worthy & fast!

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/sweet-and-sour-chicken/

Ingredients

Breaded Chicken:

• 2 medium Boneless skinless chicken breasts
• 3 3/4 oz Crushed pork rinds
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper
• 3 large Eggs
• 2 tbsp Avocado oil

Sweet and Sour Sauce:

• 1 tbsp Avocado oil
• 1 cup Bell peppers (diced)
• 2 cloves Garlic (minced)
• 1/4 cup Sugar-free ketchup
• 1/4 cup Water
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1 tbsp Apple cider vinegar
• 1 tbsp Coconut aminos
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

Breaded Chicken:

1. Using a knife, cut the chicken breasts into 1-inch cubes.
2. In a medium bowl, combine the crushed pork rinds, sea salt, and pepper.
3. In a small bowl, whisk the eggs. Dip the cubed chicken pieces into the egg mixture and then into the pork rind mixture, until coated. Set coated pieces aside.
4. Add the avocado oil to a large skillet on medium-high heat. Add chicken to the pan and cook for about 15 minutes , turning halfway to brown all sides. Once chicken is cooked through, remove from skillet and add to a large bowl.

Sweet and Sour Sauce:

1. Using a medium saucepan , heat the avocado oil on medium heat. Add the bell peppers and garlic, and saute for 3-5 minutes .
2. Add the remaining sauce ingredients to the saucepan and bring mixture to a boil. Simmer for 3-5 minutes , until sauce thickens.

Assembly:

1. Pour sauce over top of the chicken and toss to coat.

Maya’s Recipe Notes

Serving size: 1/4 of entire recipe

• Tips: Check out my recipe tips above to help you get the perfect crispy coating, a flavorful thick sauce, and sweet and sour chicken that tastes just as good as takeout, if not better!
• Serving ideas: See my serving ideas below for easy ways to turn this sweet and sour chicken into a complete meal.
• Store: Keep leftovers covered in the fridge for 3-4 days.
• Reheat: A hot skillet works best to keep it crispy. You can microwave if you don’t mind it a little soggy.
• Freeze: Freeze chicken and sauce separately. Flash freeze the chicken first, then transfer to a bag.

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. :)