Irresistible Keto Mongolian Chicken Recipe: Sweet, Savory & Guilt-Free!

Mongolian chicken is a popular dish at many Asian restaurants, known for its savory and sweet flavors. This keto Mongolian chicken recipe offers a lighter and healthier version of the classic, perfect for those following a low-carb lifestyle. This recipe captures the essence of the traditional dish while eliminating gluten, grains, MSG, and refined sugar.

What is Mongolian Chicken?

Mongolian chicken (or Mongolian beef) is a Chinese-American or Chinese-Australian dish that originated in Taiwan, where Mongolian BBQ gained popularity decades ago. The dish features a rich brown sauce that is both savory and sweet, with a hint of spice. Traditionally, Mongolian chicken involves coating thin slices of chicken in cornstarch and flash-frying them in oil in a wok. However, this recipe takes a healthier approach by searing the chicken instead of breading it, reducing the amount of oil needed.

Key Ingredients and Substitutions

Chicken

Chicken Thighs: Chicken thighs are recommended for their juiciness and flavor, as they are less likely to dry out during cooking.
Chicken Breasts: Chicken breasts can also be used, but it's important to ensure they remain tender. Slicing the chicken thinly helps it cook evenly and stay juicy.

Sauce

Tamari Sauce or Coconut Aminos: These provide a sweet, salty, and umami flavor while remaining gluten-free.
Fish Sauce: Adds extra umami and saltiness to the sauce.
Honey: Used for sweetness, but can be substituted with a brown sugar substitute or Stevia for a lower-sugar option.
Prunes, Tomato Paste, and Chinese Five-Spice Powder: These ingredients create the unique flavor profile of Mongolian sauce. If Chinese five-spice powder is unavailable, a combination of cinnamon, coriander seed powder, and star anise or allspice can be used.
Lemon Juice: Adds acidity to balance the sweetness and savory flavors.
Sesame Oil: Provides a toasty, nutty flavor.
Shaoxing Wine: Also known as Chinese Cooking Wine or Shaosing Wine - is an essential in Chinese cooking, the secret ingredient that makes recipes truly taste like what you get at Chinese restaurants.

Other Ingredients

Arrowroot or Tapioca Starch: Used to give the chicken a crispy coating. Cornstarch or regular flour can be used as alternatives.
Green Onions: Add a fresh, mild onion flavor.
Ginger and Garlic: Essential aromatics for flavor. Ginger and Garlic Paste can be used for convenience.
Chinese Dry Red Chilies: Add a pop of red color and a hint of spice. They can be omitted for a milder version.

Step-by-Step Instructions

Prepare the Chicken: Cut the chicken into small strips or bite-sized chunks. Marinate the chicken for at least 10 minutes (or overnight) in a mixture of soy sauce, water, and rice wine. Sprinkle with salt, pepper, and tapioca flour (or cornstarch), ensuring the meat is well-coated.
Prepare the Sauce: In a bowl, mix together the tamari sauce or coconut aminos, fish sauce, honey (or sweetener of choice), prunes, tomato paste, Chinese five-spice powder, lemon juice, and sesame oil. If using prunes, mash them slightly or blend the sauce briefly to incorporate them fully.
Cook the Chicken: Heat cooking oil (such as avocado or olive oil) in a wok or large frying pan over medium-high heat. Add the chicken and cook for about 5-6 minutes, stirring frequently, until browned and cooked through. Transfer the chicken to a plate and set aside.
Stir-Fry Aromatics and Vegetables: In the same pan, add more cooking oil, along with minced garlic, ginger, and chopped vegetables like green beans, zucchini, carrots, or bell peppers. Stir-fry for 30-45 seconds, then add a small amount of water to deglaze the pan, scraping up any browned bits from the bottom.
Combine Chicken and Sauce: Return the chicken to the pan. Pour in the prepared sauce and stir-fry for another minute or two, allowing the sauce to thicken and coat the chicken.
Serve: Serve the keto Mongolian chicken over zucchini noodles, cauliflower rice, steamed greens, or your favorite low-carb alternative. Garnish with chopped green onions and red dried chilies.

Tips for the Best Keto Mongolian Chicken

Slice Chicken Thinly: Cutting the chicken into thin slices (about ¼ to ⅛ inch thick) ensures it cooks quickly and evenly, resulting in tender and crispy bites.
Cook in Batches: Avoid overcrowding the pan by cooking the chicken in batches. This allows the chicken to brown properly and develop a crispy texture.
Use High Heat: Stir-frying requires high heat to quickly cook the ingredients while preserving their texture and flavor.
Don't Overcook Vegetables: When adding vegetables, stir-fry them briefly to maintain their crispness.
Adjust Sweetness and Spiciness: Adjust the amount of honey or sweetener to your preference. For a spicier dish, add sriracha or red pepper flakes.
Marinate the Chicken: Marinating the chicken before cooking helps to keep it moist and flavorful.
Make Ahead: Slice and marinate the chicken a day in advance for a quicker cooking process. The dish can also be stored in an airtight container in the fridge for up to 3 days or frozen for up to 1 month.

Serving Suggestions

Zucchini Noodles (Zoodles): A low-carb and healthy alternative to traditional noodles.
Cauliflower Rice: A great substitute for rice, providing a similar texture with fewer carbs.
Steamed Greens: Broccoli, cauliflower, bok choy, or cabbage are excellent low-carb vegetable options.
Vegetable Noodles: Zucchini, sweet potato, or carrot noodles can add variety and nutrients to the meal.

Nutritional Information

Each serving of this healthy Mongolian chicken contains approximately 250 calories. The nutritional information is calculated as a courtesy and is an approximate only. It is important to note that the nutrition values may differ slightly depending on the brand of food items used.

Variations

Mongolian Beef: Replace the chicken with flank steak or flatiron steak, sliced thinly against the grain.
Spicy Mongolian Chicken: Add sriracha, red pepper flakes, or chili paste to the sauce for a spicier flavor.
Vegetarian Mongolian Dish: Substitute the chicken with tofu or tempeh for a vegetarian option.

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