Sauces can elevate any dish, and on a ketogenic diet, they're essential for keeping meals interesting and flavorful. This article explores a variety of keto-friendly dipping sauces perfect for chicken, incorporating user-provided recipes and expanding on the possibilities.
Bang Bang Sauce: A Sweet and Spicy Keto Delight
Bang Bang Sauce, popularized by restaurants like Bonefish Grill, is traditionally a sweet chili-based sauce. However, most versions are not keto-friendly due to the inclusion of sweet chili sauce and honey. This keto version recreates the flavors using keto-approved ingredients.
Ingredients and Preparation
To make a keto Bang Bang Sauce, you'll need:
- Mayonnaise: It is important to check the label, as some brands contain sugar.
- Chili Garlic Sauce: Found in the ethnic section of most grocery stores, this provides the chili flavor without added sugar.
- Powdered Sweetener: For the smoothest texture, a powdered sweetener is recommended.
- Sriracha: Adjust the amount to control the heat level. One tablespoon provides mild heat.
- Optional: A couple of teaspoons of unseasoned rice wine vinegar can add a hint of acid. Be careful to avoid seasoned rice wine vinegar, as it contains sugar.
Simply whisk all ingredients together until smooth. This sauce is excellent with Bang Bang Shrimp or Chicken, Keto Chicken Tenders, Air Fried Chicken, or Jicama Fries.
Tips and Variations
- Adjust the sweetness and heat to your preference by adding more sweetener or Sriracha.
- Store leftover sauce in a sealed container in the refrigerator for up to five days.
Keto Chick-Fil-A Sauce: A Fast-Food Favorite Made Keto-Friendly
Chick-Fil-A sauce is a beloved fast-food condiment known for its creamy, tangy, and slightly sweet flavor. This keto version captures the essence of the original without the added sugar.
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Ingredients and Preparation
- Mayonnaise: The base of the sauce, providing creaminess.
- Sugar-Free BBQ Sauce: The secret ingredient that gives it a Southwest tangy and sweet flavor. Experiment with different low-carb BBQ sauces to find your favorite flavor profile.
- Keto Honey: A sugar-free alternative to honey.
- Yellow Mustard: Adds a tangy mustard flavor that complements the sweetness.
Combine all ingredients in a small bowl and stir until well combined. For the best flavor, let the sauce sit in the refrigerator for at least an hour before serving.
Serving and Storage
This sauce is perfect for dipping chicken strips, french fries (keto-friendly versions, of course), and vegetables. It can also be used as a spread on burgers and grilled chicken. Store leftover sauce in a tightly sealed container in the refrigerator for up to two weeks.
Chick-Fil-A Sauce: Origins
The original Chick-Fil-A sauce was created accidentally in the 1980s when an employee mixed BBQ sauce with honey mustard sauce.
Keto Chicken in Cream Sauce: A Quick and Creamy Weeknight Dinner
This recipe offers a delicious creamy sauce to serve over chicken.
Ingredients and Preparation
- Chicken Breast: Sliced horizontally into thinner pieces for quicker cooking.
- Italian Seasoning, Salt, and Pepper: To season the chicken.
- Chicken Broth and Cream: The base of the sauce.
- Parmesan Cheese: Adds richness and flavor to the sauce.
- Basil and Pimientos: For added flavor and color.
- Cauliflower Rice: To serve the chicken and sauce over.
Season the chicken and pan-fry until cooked through. Simmer chicken broth and cream, then add Parmesan, basil, and pimientos. Serve the sauce over sliced chicken and cauliflower rice.
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Keto Chicken Nuggets with Dipping Sauce: A Kid-Friendly Option
These keto chicken nuggets are a crispy and delicious option for both kids and adults.
Ingredients and Preparation
- Boneless, Skinless Chicken Thighs: Cut into 1-1.5 inch pieces.
- Flavored or Unflavored Pork Rinds: Finely crushed to create a crispy breading.
- Grated Parmesan Cheese: Adds flavor and texture to the breading.
- Eggs: To help the breading adhere to the chicken.
- Heavy Cream or Water: To add creaminess to the egg mixture.
Mix eggs and heavy cream (or water). In a separate bowl, mix crushed pork rinds, Parmesan, and seasonings. Dip chicken pieces into the egg wash, then coat in the pork rind mixture. Bake in the oven or air fryer until cooked through.
Dipping Sauce
Mix all ingredients together in a bowl until smooth.
Bacon Wrapped Chicken Tenders with Sweet Mustard Dipping Sauce
This recipe combines crispy bacon with tender chicken and a tangy dipping sauce.
Ingredients and Preparation
- Chicken Tenders
- Bacon Strips: Sliced in half lengthwise.
- Salt and Pepper
- Sweet Mustard Dipping Sauce: Combine all ingredients for the sauce in a bowl and mix together.
Wrap bacon strips around chicken tenders and secure tightly. Season with salt and pepper. Cook in an air fryer or oven until the bacon is crisp and the chicken is cooked through. Serve with the sweet mustard dipping sauce.
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Mayo Consideration
When making these Bacon Tenders with Sweet Mustard Dipping Sauce, your bacon strips may not feel tightly wrapped enough for the bacon to stay on, but as it cooks the fat will render and the bacon will shrink and tighten around the chicken tenders as well as crisping up nicely.
I always offer and use my Homemade Stick Mixer Mayo recipe in things that call for mayo, but for those wanting a store bought keto friendly option, Good Fat Mayo or Vitawerx Original Mayo are two options in Australia I love. You can also simply use a regular store bought mayo and many people on keto/low carb do. But I personally always advise against them as they are seed oil based. Unlike oils such as olive oil or avocado oil which are naturally extracted, in order to extract the oil from seeds, a chemical extraction process is needed and by the time you get to the seed oils we buy in shops, the oil is heavily processed, full of chemicals and practically toxic. They also are unstable at high temperatures and oxidise easily, making them even worse when heated and/or used for frying.
Other Keto Dipping Sauce Ideas
This article has covered a few specific recipes, but the world of keto dipping sauces is vast. Here are some other ideas to explore:
- Keto Ranch Dressing: A classic and versatile sauce for salads, vegetables, and more.
- Tzatziki Sauce: A creamy Greek sauce made with yogurt, cucumber, dill, and lemon juice.
- Keto Mayonnaise: A versatile base for many sauces and dips.
- Keto Caesar Salad Dressing: A creamy and flavorful dressing for salads and more.
- Sugar-Free BBQ Sauce: Perfect for adding a smoky and tangy flavor to grilled chicken.
- Lemon Garlic Aioli: A simple and flavorful sauce that pairs well with seafood and chicken.
- Dairy-Free Pesto: A vibrant and flavorful sauce made with basil, olive oil, and pine nuts.
- Sugar Free Dipping Sauce: A smoky, spicy, and versatile sauce that can be used with a variety of dishes.
General Tips for Keto Dipping Sauces
- Read Labels Carefully: Many store-bought sauces contain added sugar. Always check the label and opt for sugar-free or low-carb options.
- Make Your Own: Making your own sauces allows you to control the ingredients and ensure they are keto-friendly.
- Use Quality Ingredients: Using high-quality ingredients will result in a better-tasting sauce.
- Adjust to Taste: Don't be afraid to experiment with different flavors and adjust the recipes to your liking.