Quick Answer
General Tso’s chicken can be high in carbs depending on how it is prepared. The chicken is usually battered and fried, which adds some carbs from the batter. The iconic sweet, sticky sauce also contains sugar and starch thickeners like cornstarch which contribute to the carb count. On average, a single serving of General Tso’s chicken contains around 30-50g of carbs. However, the carb content can vary significantly depending on the recipe. Choosing grilled or steamed chicken rather than breaded and fried chicken can lower the carb count. Opting for less sauce or sauce made with low carb sweeteners can also reduce carbs. When dining out, check the nutrition information and request modifications to make a lower carb version. With some adjustments, it is possible to enjoy General Tso’s chicken while following a low carb or keto diet.
What Makes General Tso Chicken High in Carbs?
General Tso’s chicken has several high carb ingredients that can add up quickly:
Breading
The chicken is usually coated in a thick starchy batter before frying. The batter helps the chicken develop a crispy exterior. Typical batters contain flour, cornstarch, baking powder and sometimes breadcrumbs. These all contribute carbs to the dish. Just a thin layer of batter can add 5-10g net carbs per serving. Thicker or double battered chicken can add even more carbs from the coating.
Frying Oil
Frying the battered chicken adds more carbs, even though oil itself does not contain carbs. As the chicken cooks, the hot oil causes the starch in the batter to break down into simple sugars. This results in the crispy, browned exterior with a touch of sweetness. The caramelized batter adds to the carb tally.
Sauce Ingredients
The signature sweet and savory sauce is truly what makes this dish General Tso’s chicken. Traditional recipes call for a combination of:
– Soy sauce – Adds about 1g carbs per tablespoon
– Rice vinegar – Around 1g net carbs per tablespoon
– Hoisin sauce – Around 5g carbs per tablespoon
– Chili garlic sauce – Minimal carbs
– Sugar or honey – 12g carbs per tablespoon
– Cornstarch – Around 8g net carbs per tablespoon when cooked
Just a few tablespoons of the sauce over chicken can easily contribute 15-30g of carbs or more. The sugar and starch thickeners are the primary culprits.
Serving Size
Larger serving sizes mean more carbs, even if the dish has modest carbs per cup or per ounce. Chinese takeout meals tend to be large with heaping portions. A pint of General Tso’s chicken from a restaurant could have 60-90g carbs or even more. It’s easy to underestimate serving sizes when eating out.
Nutrition Info Per Serving
The carb count can range quite a bit depending on the recipe:
| Source | Serving Size | Total Carbs |
|---|---|---|
| PF Chang’s Chicken | 7oz (198g) | 30g |
| Panda Express Chicken | 7.4oz (210g) | 44g |
| Homemade Recipe | 1 cup | 45g |
| Keto Homemade Recipe | 1 cup | 10g |
As you can see, a single serving can range from 10g net carbs for a keto recipe up to 45g carbs for a more traditional recipe at a restaurant. Portion size also affects the totals.
How to Make General Tso Chicken Low Carb
Here are some tips for reducing carbs in General Tso chicken:
Skip the batter
Rather than a thick starchy batter, coat the chicken in egg then roll in finely grated parmesan or crushed pork rinds before frying. This adds great flavor and crunch without the carbs.
Try grilled or steamed chicken
Skip frying altogether. Grilled chicken keeps the carb count down. Steaming also works well for getting tender, juicy chicken that isn’t breaded.
Use sparingly or make low carb sauce
Cut back on the amount of sauce or make it lower carb. Replace sugar with erythritol or stevia. Use arrowroot or xanthan gum instead of cornstarch to thicken. Skip honey and use rice vinegar sparingly.
Load up on veggies
Fill your plate with healthy veggie sides like broccoli, cauliflower rice or zucchini noodles. This minimizes the portion of chicken and helps fill up on low carb foods.
Watch portions
Stick to a palm sized portion of chicken, around 3-4oz. Resist overloading your plate with piles of General Tso’s chicken.
Keto General Tso Chicken Recipe
This recipe delivers all the flavor of takeout General Tso’s chicken in a low carb version:
Ingredients
- 1 lb chicken breasts or thighs
- 1 egg
- 1/2 cup grated parmesan
- 2 tbsp avocado oil
- 1/4 cup soy sauce
- 3 tbsp rice vinegar
- 1 tbsp erythritol
- 1 tsp xanthan gum
- 1 tsp sesame oil
- 2 cloves garlic, minced
- 1 tbsp chili garlic sauce
- 2 tbsp water
- 1 tsp ginger powder
- Chopped green onions for garnish
Instructions
- Cut the chicken into bite size pieces and pat dry.
- Place the egg in one shallow bowl and the parmesan in a second shallow bowl.
- Coat the chicken pieces in egg, then roll them in the parmesan to cover.
- Heat the avocado oil in a large skillet over medium high heat. Fry the chicken in batches until golden brown and cooked through, about 3 minutes per side. Set aside on a paper towel lined plate.
- To make the sauce, combine the soy sauce, vinegar, erythritol, xanthan gum, sesame oil, garlic, chili garlic sauce, water and ginger powder in a small saucepan. Bring to a simmer and cook 2-3 minutes until slightly thickened.
- Add the cooked chicken to the sauce and toss to coat. Garnish with green onions.
This provides a full flavored low carb alternative to takeout General Tso’s chicken. Each serving has only around 5g net carbs.
General Tso Chicken When Eating Out
Ordering General Tso’s chicken at a restaurant on a low carb diet can be tricky but is possible with a few modifications:
- Request steamed chicken rather than breaded – this saves carbs from the batter
- Ask for easy on the sauce or sauce on the side – gives control over carb quantity
- Opt for vegetable sides over rice or noodles
- Share or take half home – avoids overeating high carb dish
- Look up nutrition info online before to find lower carb options
- Some chains like PF Chang’s offer carb counts on their menus
With preparation and smart ordering, you can work this Chinese favorite into your low carb meal plan.
Simple Low Carb General Tso Chicken
Don’t have time for a complicated recipe? Try this easy low carb version:
Ingredients:
- Chicken breasts or thighs
- Store bought General Tso sauce
- Broccoli florets
Instructions:
- Season chicken with salt and pepper.
- Heat oil in a pan and cook until browned and cooked through.
- Steam or stir fry broccoli until tender.
- Top chicken and broccoli with store bought General Tso sauce.
With pre-made sauce and veggies instead of rice, dinner comes together in under 30 minutes. Adjust the sauce quantity to control carbs. Aim for under 3 tablespoons per serving.
Is General Tso Chicken Keto Friendly?
Authentic General Tso chicken is too high in carbs to fit a keto diet, which limits carb intake to 20-50g per day. However, with the right substitutions, General Tso chicken can be made keto:
- Use baked or grilled chicken no batter
- Replace cornstarch with xanthan gum or arrowroot
- Cut sugar and use keto-approved sweeteners
- Swap cauliflower rice for white rice
- Load up on low carb veggies
- Stick to a 3-4oz portion of chicken
- Make keto-friendly sauce from scratch
With a modified recipe, people on the keto diet can enjoy the sweet, savory flavor of General Tso’s chicken without kicking themselves out of ketosis. The key is controlling carbs from the chicken, sauce and pairings.
Meal Prep General Tso Chicken
Meal prepping General Tso chicken is an easy way to have low carb lunches and dinners ready to go all week. Here are some tips:
- Make a double batch of low carb sauce
- Cook extra chicken breasts or thighs
- Portion chicken and sauce into meal prep containers
- Refrigerate up to 5 days
- Reheat individual portions as needed
- Serve with prepped broccoli, cauliflower or zucchini noodles
Meal prepped General Tso chicken keeps well and reheats beautifully. Having grab and go containers prepared ahead takes the work out of sticking to your diet all week long.
Common Questions
Is General Tso’s chicken gluten free?
Most General Tso’s chicken recipes contain soy sauce which is typically made from wheat. However, it can be prepared gluten free by using tamari sauce instead. Check labels carefully for other possible sources of gluten like batter ingredients.
What is the white stuff in General Tso Chicken?
The white specks typically found in takeout General Tso chicken are flakes of cornstarch. Cornstarch is added to thicken the sauce and give it that clingy texture and sheen. In low carb versions, arrowroot or xanthan gum can be used instead.
Is General Tso Chicken healthy?
While General Tso’s chicken tastes indulgent, it can be a pretty healthy dish overall. Chicken is a lean protein and broccoli is a nutritious veggie choice. The main downsides for health are the sodium, sugar and calories of takeout versions. Making it at home allows control over ingredients for a healthier meal.
Does General Tso Chicken have MSG?
Many General Tso chicken recipes call for MSG which stands for monosodium glutamate. MSG is often added to Chinese food for its umami flavor. Those avoiding MSG can leave it out of homemade versions or request restaurants prepare it without MSG.
Is General Tso chicken spicy?
Authentic General Tso chicken has a noticeable kick from chili peppers and chili garlic sauce. But the level of spice can range from mild to very spicy depending on the recipe. More modern takeout versions tend to be less spicy to accommodate a wider range of palates. The spice level can be adjusted as desired by adding more or less chili garlic sauce.
Conclusion
General Tso’s chicken is a classic Chinese takeout dish combining fried chicken, vegetables and a sticky sweet and sour sauce. Traditional versions can be quite high in carbs, but with some simple substitutions the carb count can be reduced to make this flavorful meal keto and low carb diet friendly. With a few smart tweaks, people watching their carb intake can still enjoy the delicious flavor of General Tso’s chicken guilt free.