Keto Recipe – Low Carb Sweet & Sour Chicken

Chinese food has been a weakness for me since I first tasted it. Fried rice, sweet and sour chicken, general tso’s, chow mein. Everything I can’t have on a ketogenic diet. If you’re missing the fried rice, don’t fret – you can make an accompanying Cauliflower Fried Rice!

Through the years I have built up a resistance to Chinese food, eventually not getting cravings for it and not even thinking about it. The other day I was surfing the internet and saw a picture of some delicious looking sweet and sour chicken. All of those memories of Chinese food flooded back to my mind, making me crave anything that even resembled a piece of orange chicken.

After that, I saught out to re-create one of my all time favorites: Sweet and Sour Chicken. But to make it low carb? Well that’s a challenge, isn’t it. The judgement? It was a winner! Family and friends enjoyed it and between 4 people, 5 1/2 pounds of chicken was eaten in 1 sitting.

Read the full recipe with full nutrition breakdown and step-by-step pictures over at:



– Chicken:

– 5-6 Small Boneless Chicken Breasts
– 2 Large Eggs, Beaten
– 1 Cup Crushed Pork Rinds
– 1/2 Cup Almond Flour
– 1/3 Cup Parmesan Cheese
– 2 Tbsp. Olive Oil
– 1 Tbsp. Coconut Oil
– 1 tsp. Kosher Salt
– 1 tsp. Freshly Ground Black Pepper

– Sweet & Sour Sauce:

– 1/2 Cup Erythritol
– 1/2 Cup Rice Vinegar
– 4 Tbsp. Reduced Sugar Ketchup
– 1 Tbsp. Soy Sauce
– 1 tsp. Garlic Powder

Nutrition Summary:

Per 1.2 Pound Serving, it will have 467 Calories, 32g Fats, 3.9g Net Carbs, and 49g Protein.


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  1. Rio Zamo on December 5, 2016 at 3:17 pm

    I’ve never used Erythritol but I’d buy it to make this. Definitely not ruining it by using stevia LOL.
    I miss Chinese food.

    nice video:)

    • kameron mcknight on January 2, 2019 at 7:45 am

      It’s also important to note that Erythritol don’t really digest and it’s a sugar alcohol which means carbs.

    • Richard Northrop on March 13, 2019 at 2:36 am

      @kameron mcknight the most important is it doesn’t raise blood sugar levels. This is very important for diabetics. Most, if not all, sugar substitutes do wreak havoc on the stomach for some people because, as you said, it doesn’t digest.

    • mvhmz on January 12, 2020 at 10:17 pm

      Where can you buy in uk

    • Lustwaffe on January 19, 2020 at 10:00 am

      Rio Zamo Yeah, this aint chinese food tho.

    • MARIAH on May 2, 2021 at 3:07 am

      @kameron mcknight carbs that won’t affect your sugar levels. Which is good for Diabetics or anybody who’s low carb… so it’s still fine.

  2. Happy & Healthy Lifestyle on December 5, 2016 at 3:17 pm

    This is one of my favorite meals. So thrilled you showed this today. Looks delicious!

  3. magnola4ever on January 31, 2017 at 8:20 pm

    Amazing !!! Looks delicious 😋

    • RuledMe on February 7, 2017 at 8:09 am

      Thank you so much!

  4. Ice Viking on July 30, 2017 at 3:37 pm

    This is great. It gets straight to the point. It’s all about the cooking and ingredients. No one giving a background story in the beginning about how good it was or any other jibber jabber that most people do. You got yourself a subscriber.

    • Jake Mcfee on April 8, 2019 at 9:53 am

      They lost me at adding erytritol.

    • Take Off Your Blinkers on August 24, 2019 at 8:00 am

      Leave Headbangers alone, he makes me laugh, love his videos.👍

    • ellanica on August 26, 2019 at 5:02 am

      they got their own style, i love this channel’s and headbangers too.

    • Mark David Hilario on November 7, 2019 at 10:12 am


  5. Shelly Lynne on May 25, 2018 at 2:41 am

    This is delicious, made in tonight, reduced the almond flour to 3-4 tbsp, you really have to play around with the breading. The sauce is amazing, I did reduce the swerve down to 1/3 cup as I was running out. I’m going to use the sauce on ribs too.

  6. MrDecypherX on January 12, 2019 at 7:49 pm

    Cooked this today. Stunning dish

  7. Sara Brooks, Love and Laughter on March 5, 2019 at 1:42 am

    I’ve made keto “sweet and sour chicken” with tons of veggies (all colors of bell peppers, onions, cabbage, broccoli, bok choy, water chestnuts, mung beans, & riced cauliflower) at least 10 times with this sweet and sour sauce recipe so far! It’s awesome! I use apple cider vinegar in place of the vinegar, I add about a 1/4 tsp of ginger powder, and an orange or two worth of orange peels into the sauce. (I highly recommend the orange peels! I peel the orange(s) and slice the peels up thinly with a knife to get the whole peel). I usually make it a batch and a half for my husband, my 4 year old daughter and myself. I oven bake the free range organic chicken (thighs or legs) because I’m being lazy. I put onion powder, garlic powder, ginger powder and sea salt.
    This is a Great recipe! I was missing Chinese food so bad! I’m excited to eventually cook the chicken the way the recipe says to! It looks delicious! I highly recommend this recipe! 👍
    By the way! I just binge watched a ton of your other recipes today! I just subscribed!! You’re awesome!! 😁

    • RuledMe on March 5, 2019 at 2:02 am

      Thank you so much Sara, I am glad you are enjoying this recipe!

    • Caleb Grabowski on January 29, 2020 at 6:25 am

      So this recipe is okay for weight loss?

  8. Kathy Franco on March 28, 2019 at 11:40 am

    I made this for dinner last night. Very very good. My daughter liked it too.

  9. Erick on April 28, 2019 at 5:55 am

    I used monk fruit instead and it tasted great. I wish I had used 1/4 cup of rice vinegar instead of 1/2 for my 8-9 oz chicken breast, nonetheless this recipe was amazing.

    • RuledMe on April 28, 2019 at 6:11 pm

      I’m glad you liked this!

  10. Sharon Visser on July 5, 2019 at 7:23 am

    Yummy, quick and easy 😋

  11. Shelly Marie Redmond - Low Carb & Delicious on August 1, 2019 at 4:40 pm

    I love how you explained this recipe! This looks so yummy! Definitely going to have to try this out!!

    • RuledMe on August 2, 2019 at 12:29 am

      I really hope you enjoy this!

    • Shelly Marie Redmond - Low Carb & Delicious on August 15, 2019 at 3:36 pm

      @RuledMe No doubt that I will!!! Thank you!

  12. Aw Lehr on August 22, 2019 at 12:32 am

    I just made this and it was sooo good. I didn’t have pork rinds, so I added a little bread crumbs. I also added ginger and a few drops of orange extract to the sauce. Amazing!

    • Aw Lehr on September 4, 2019 at 8:37 pm

      No we’re not diabetic. But good to know

    • Yiga Lord Banette on December 3, 2019 at 4:06 am

      Bread crumbs? You just made it NOT KETO. i would of skipped the egg and lightly fried the bare chicken with keto veggies added.

  13. Malanie Jones on September 13, 2019 at 11:30 am

    Hi, I’m new to the keto diet and this recipe looks delicious. I will be trying this really soon. Good job!

    Can you tell me the song playing in the background? I love the vibe!

  14. Doctor LeoHealth on September 24, 2019 at 12:11 am

    Omg by far one of the best recipes I tried. Tastesss so good especially after a long day of work and then gym.

    • Aa Aa on June 19, 2020 at 8:28 pm

      What about the erythritol in the recipe ?

  15. M K on September 28, 2019 at 11:11 am

    I made the coating with P
    parmesane, coconut flour 1/4, flaxseed floor 1/4, salt and pepper, egg. And it was delicious!

    • Rightlitee Bih on January 24, 2020 at 12:41 am

      M K no pork ?

  16. M K on October 11, 2019 at 4:45 pm

    Now I tried the coating with fried onion shredded, parmesane cheese, coconut flour and almonds shredded! Very tasty! And low carb!

  17. My Vids on December 11, 2019 at 12:10 am

    I made this tonight and it was wonderful! Served it on a bed of cooked riced cauliflower – yummy! Thank you for sharing the recipe.

    • RuledMe on December 11, 2019 at 12:14 am

      Awesome to hear it – I’m really happy you enjoyed it!

  18. Torrie on January 19, 2020 at 9:43 pm

    I’m not on keto but this looks delicious and a looot healthier than the regular

  19. Ben Lawson on February 18, 2020 at 11:08 pm

    This is by far the best low carb recipe I’ve had! That sauce is spot on with how sweet and sour sauce actually tastes, thank you so much for this recipe!

    • RuledMe on February 19, 2020 at 4:00 pm

      Really happy to hear it! 😀

    • Grace Stephens on January 7, 2021 at 7:54 pm

      I am looking for a recipie for sweet & sour red cabbage. Can anyone recommend one?

  20. YouTube Blocks My Comments on March 8, 2021 at 7:13 am

    Just use protein powder to coat best as wet batter). It fries perfectly and makes great southern fried chicken as well!

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