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Easy Protein Sparing Sweet and Sour Chicken

Easy Protein Sparing Sweet and Sour Chicken

I love this recipe for Sweet and Sour Chicken and I know you will too!

My recipe is EASY and it is protein sparing! So if you are looking for a high protein, low fat recipe to fit your macros, my easy protein sparing sweet and sour chicken will blow your mind!

To make my easy protein sparing Sweet and Sour Chicken, I used Primal Kitchen Ketchup!

Easy Protein Sparing Sweet and Sour Chicken

Maria Emmerich
Prep Time 10 minutes
Cook Time 25 minutes
Course Dairy Free, Main Course, Nut Free, Poultry, PSMF Recipes
Cuisine Asian
Servings 4 servings
Calories 252


  • 2 teaspoons avocado oil or coconut oil
  • 1 pound boneless skinless chicken breasts Click HERE
  • Redmond Real salt to taste
  • 1/4 cup chicken bone broth
  • 1/4 cup Primal Kitchen Ketchup
  • 2 tablespoons Swerve Brown
  • 1 tablespoon tamari sauce
  • 1/2 tablespoon lime juice
  • ¼ teaspoon fresh ginger peeled and grated
  • 1 clove garlic minced


  • Sesame seeds
  • scallions sliced
  • Lime wedges


  • Zero-Carb Fried Rice


  • Heat the oil in a large wok or cast-iron skillet over medium-high heat. Pat the chicken pieces dry with a paper towel and season well on all sides with salt.
  • Fry the chicken in the hot oil until light golden brown on all sides, about 4 minutes. Remove the chicken from the wok and set aside.
  • Add the remaining ingredients to the wok and boil over medium heat until reduced and thickened, about 10 minutes.
  • Return the chicken to the wok and bring to a hard boil. Reduce the heat to medium and simmer for 10 minutes, until the chicken is cooked through and no longer pink inside.
  • Garnish with sesame seeds, sliced scallions, and lime wedges.
  • Store in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a greased skillet over medium heat for 5 minutes or until warmed to your liking.


Calories: 252 | Fat: 11g | Protein: 35g | Carbohydrates: 2g | Fiber: 1g | P:E Ratio: 2.9


“This photo can show you some of my journey, and the Maria and Craig Emmerich’s way of keto helped me get off of thyroid medicine.

In December 2020, not sleeping more than and a few hours, and my heart rate was constantly high. I had blood work down and i was off the charts hyperthyroid and my autoimmune system went crazy with ignoring my gall bladder issues for 8 months.
I fought hard to keep my thyroid and avoid radiating it.  It’s not my first rodeo fighting to keep it. I always tell them I refuse to have it out because I will never feel normal if you only treat me based on lab numbers. To some 2.5 is a normal TSH but honestly it makes me feel like a slug and my autoimmune is under control better at 0.5-1.0.
I was put on hyperthyroid medicine, and with 2 weeks gained 10 pounds.
April 2021 my numbers were a little high for me to feel normal so I cut back to every other day. This was the month I found PSMF (protein sparing modified fasting) and started the Maria and Craig way of keto.
August: 2 months med free, 4 months 85-90% consistent eating the Maria and Craig Emmerich’s way, about 2 days a week of PSMF.
December 2021: back to normal lab results, still pretty consistent with Maria and Craig way of keto. High protein, moderate fat and ~30 grams of total carbs a day. Can’t wait to have the conversation with the doctor on me being off all the medication again soon.
Maria helped me get off of my thyroid meds, and feel like myself again.  Always fight for what you feel is best. I know I would have given in on a thyroid removal or radiating it I would not be on where I am today.
Cheers to 2022 and to start back to PSMF days for a few moths for a cut.” – Tiffany

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

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Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


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