? One of the most challenging aspects of following a keto diet is finding keto-friendly recipes that are delicious and easy to prepare. If you’re looking for keto sesame chicken recipes that check these boxes, then you’ve come to the right place! You really can’t go wrong with sesame chicken.
What is the keto diet?
The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. It’s been proven as a safe, effective way to lose weight, fight metabolic disease, and improve energy levels. The keto diet has many variations but generally involves a healthy ratio of macronutrients: 75% fat, 20% protein, and 5% carbs. The diet works by depleting the body of glycogen (carbohydrate) stores which then forces the body to use fat for fuel.
The by-product of this “fat-burning state” is the production of ketone bodies, which are then used as energy. Going into ketosis isn’t easy. It takes a couple of weeks for the body to become fat-adapted and start using fat as its primary source of fuel. After that, you’ll start to get more energy and better results from your fat-burning efforts.
History of sesame chicken
Sesame chicken originates from China and features breaded chunks of chicken, deep-fried then stir-fried in a sauce made of soy sauce, honey, and often sesame oil, garlic, and ginger.
The dish was introduced to the United States in the mid-1970s, where it was given a spin with the addition of a creamy, sesame-based sauce.
Sesame chicken is now one of the most popular types of Chinese food in the western world. Most Chinese restaurants include sesame chicken as part of their fast food and take-out options.
Since the ketogenic diet is essentially a hybrid of the Asian diet and “western” diet, it is no surprise that sesame chicken is also popular in Japan, Korea, and other parts of East Asia.
How is sesame chicken eaten?
Sesame chicken is traditionally served as a main dish, although it can also be served as part of a Chinese-style buffet. Typically, the meat is about ¼ to ½ inch thick, breaded, and served with vegetables like broccoli and cabbage, sometimes with bits of water chestnut or bamboo shoots. The chicken is commonly served over a bed of rice, either white or fried.
Those following a ketogenic lifestyle should avoid over-breaded sesame chicken to ensure a low-carb meal. Additionally, extra vegetables may be a better side choice than a carb-heavy grain like rice.
Is sesame chicken healthy?
Sesame chicken is usually prepared with chicken, which is lean, protein-rich meat. The chicken is pan-fried, and the breading adds some calories and fat to the dish. Still, this can be a healthy meal, especially if you are following a ketogenic diet.
That said, take-out sesame chicken is generally not considered a healthy meal. However, when following a homemade recipe, we can use quality ingredients and limit the use of saturated fats to keep it as healthy as possible!
Storage and reheating
Sesame chicken is typically not a dish that can be made ahead of time. It is best served hot, right out of the pan. However, you may keep the chicken and vegetables separate, and then reheat separately. Store the chicken in a sealed container in the refrigerator and the vegetables in a separate sealed container in the refrigerator. Reheat the vegetables using a steamer or in a microwave.
For freezing, divide the sesame chicken into single-serving portions and place them in individual freezer bags. This will allow you to reheat single servings, something that works well for quick meals during the week. To reheat, remove the sesame chicken from the freezer bag and place the portions in the microwave. Cook on high until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
A keto meal similar to sesame chicken
Sesame chicken is not going to have an exact match, but there is one similar dish you may have heard of.
General Tso’s chicken is delicious and quite comparable to sesame chicken. This is a popular Chinese chicken dish that is often served as a staple at family gatherings and restaurants. The main difference is that General Tso’s chicken typically includes sugar and flour, making it a little less healthy to eat.
For keto dieters, General Tso’s chicken can be a great variation of sesame chicken that allows you to switch things up while still satisfying your Chinese food cravings!
3 keto sesame chicken recipes
Below 3 sesame chicken recipes for you to try.
Note: recipes are created by our in house nutritionists.