Keto Bang Bang Chicken

Name: Keto Bang Bang Chicken
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Cuisine: American
Ingredients: 5 Boneless Skinless Chicken Thighs; 2 tbsp Olive Oil; 1 tsp Paprika; 1 tsp Garlic Powder; 1 tsp Onion Powder; Salt and Pepper to taste; 1/2 cup Mayonnaise; 1/4 cup Sugar-Free Sweet Chili Sauce; 1 tbsp Sugar-Free Honey; 2 tsp Sriracha Sauce

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Keto Bang Bang Chicken is the spicy, creamy, and flavor-packed chicken recipe that’s taking over keto kitchens everywhere. This dish delivers everything keto lovers crave—juicy meat, rich sauces, and just the right amount of heat—without loading up on carbs. Whether you’re new to low-carb cooking or looking to spice up your meal plan, this recipe is a must-try.

Packed with high-protein chicken thighs and coated in a sugar-free bang bang sauce made with mayo, sriracha, and low-carb sweeteners, keto bang bang chicken offers the bold taste of your favorite takeout without kicking you out of ketosis. It’s fast, it’s satisfying, and it works for everything from quick weeknight meals to Sunday meal prep.

In this article, we’ll break down what makes keto bang bang chicken so popular, how to make it at home, and why it’s the perfect fit for your keto lifestyle. Plus, we’ll show you how to serve it, what to pair it with, and how to stay within your carb goals while still eating like royalty.

Let’s kick off with what this dish is all about.

Table of Contents

What Is Keto Bang Bang Chicken and Why It’s So Popular

A Modern Take on a Takeout Classic

The original bang bang chicken has its roots in Chinese street food, where chicken is pounded thin (“bang bang” referencing the sound) and topped with a spicy, tangy sauce. American versions turned it into a fried or breaded dish tossed in creamy, chili-spiked sauce—especially popular at restaurants like Bonefish Grill or PF Chang’s.

But for keto dieters, all that sugar, starch, and deep frying is a no-go. Enter: keto bang bang chicken—a cleaned-up version with zero added sugar, minimal carbs, and all the fiery, creamy goodness intact.

The “Bang Bang” Flavor Profile Explained

The magic of bang bang chicken lies in the sauce. Traditionally, it’s a mix of mayonnaise, sweet chili sauce, and sriracha—a perfect balance of creamy, spicy, and sweet.

To make it keto, we ditch the sugar-filled chili sauces and replace them with sugar-free sweet chili, sugar-free honey, and keto-friendly Sriracha. The result? A mouthwatering sauce with big flavor and no sugar crash.

The chicken itself is usually seared in olive oil or avocado oil, then tossed in the sauce just before serving. It’s bold, it’s rich, and totally addictive.

What Makes This Dish Keto-Friendly

What keeps this meal keto-safe is:

No breading or flour coating
Sugar-free sauces and sweeteners
High-fat mayo base
Low-carb count per serving (only 3.8g net carbs!)

It’s an ideal balance of fat and protein, which supports ketosis while keeping you full and fueled.

Keto vs. Traditional Bang Bang Chicken: Key Differences

Feature	Traditional Bang Bang Chicken	Keto Bang Bang Chicken
Sauce	Made with sugar, sweet chili	Sugar-free, low-carb
Chicken Prep	Breaded, deep-fried	Pan-seared, no breading
Carbs per Serving	20–35g+	Under 4g net carbs
Cooking Oil	Vegetable or canola oil	Olive oil or avocado oil
Keto-Friendly?	No	Absolutely yes

Essential Ingredients for the Perfect Keto Bang Bang Chicken

Best Cuts of Chicken to Use (Thighs vs. Breasts)

For keto cooking, chicken thighs are the go-to. They’re juicy, flavorful, and naturally higher in fat than chicken breasts—making them ideal for hitting your keto fat goals. Plus, they stay tender during searing or baking.

That said, if you prefer leaner meat, boneless skinless chicken breasts also work—just be mindful they cook faster and can dry out. For maximum moisture and taste, stick with thighs, especially for sauce-heavy dishes like this one.

The Keto Bang Bang Sauce: What Goes in It

The heart of this dish is the sauce. Traditional bang bang sauce is packed with sugar, but our keto version keeps the flavor and drops the carbs.

Here’s what you’ll need:

Mayonnaise (½ cup) – Provides creaminess and fat
Sugar-Free Sweet Chili Sauce (¼ cup) – Delivers that sweet heat without the sugar crash
Sugar-Free Honey (1 tbsp) – Adds balance and a touch of sweetness
Sriracha Sauce (2 tsp) – Kicks up the spice
Salt & Pepper to taste

The combo is creamy, tangy, sweet, and spicy—everything you want, with just 3.8g net carbs per serving.

Keto Bang Bang Chicken ingredients with raw chicken thighs, garlic, mayonnaise, spices, and oil. — Fresh ingredients for keto Bang Bang Chicken.

Keto-Approved Oils and Fats for Cooking

Choosing the right oil matters. Avoid inflammatory seed oils like canola or vegetable oil. Instead, use:

Olive oil
Avocado oil
Ghee or butter (optional for extra fat)

These healthy fats not only support ketosis but also add depth to your dish. In our recipe, 2 tbsp of olive oil is used for pan-searing the chicken.

Where Sugar Hides—and How to Avoid It in Sauces

Even products labeled “chili sauce” or “honey” can be loaded with hidden sugars. Always check nutrition labels:

Look for sauces with 0g added sugar
Watch for sneaky ingredients like “maltodextrin,” “corn syrup,” or “dextrose”

You can find keto-friendly versions of sweet chili sauce and honey in health food stores or online.

Substitutes and Customization Ideas for Allergies/Dietary Needs

Need to tweak the recipe? Here are simple swaps:

Ingredient	Substitute
Mayonnaise	Avocado mayo or Greek yogurt (if not strict keto)
Sriracha	Hot sauce with no added sugar
Sweet Chili Sauce	Homemade mix of chili flakes, vinegar, and keto sweetener
Chicken Thighs	Chicken breasts, tofu (for keto-vegetarian), or turkey slices

These swaps keep the dish flexible while staying low in carbs and high in flavor.

How to Make Keto Bang Bang Chicken (Step-by-Step Instructions)

Ready to bring the heat to your low-carb kitchen? This part walks you through exactly how to prepare keto bang bang chicken at home. Whether you’re a meal prep pro or cooking this for the first time, this step-by-step method will deliver juicy, saucy, flavorful results—every time.

Prepping the Chicken for Optimal Texture

Start with 5 boneless, skinless chicken thighs. Pat them dry with paper towels—this helps them sear properly.

Then, season them evenly on both sides using:

1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste

Let the chicken sit for a few minutes so the spices absorb.

Pro tip: If you have time, marinate the chicken in olive oil and spices for 20–30 minutes before cooking for extra flavor.

Making the Keto Bang Bang Sauce From Scratch

In a small bowl, stir together:

½ cup mayonnaise
¼ cup sugar-free sweet chili sauce
1 tbsp sugar-free honey
2 tsp sriracha
Salt and pepper to taste

Mix until smooth and creamy. You can adjust the spice level here—add more sriracha for heat, or more mayo to mellow it out.

Cooking Methods: Pan-Seared, Air Fryer, or Oven Baked

You’ve got options! Here’s how to cook keto bang bang chicken three different ways:

1. Pan-Searing (Recommended)

Heat 2 tbsp olive oil in a large skillet over medium-high heat.
Place seasoned chicken in the pan and sear for 5–7 minutes per side until golden and cooked through (internal temp 165°F).
Remove chicken and set aside.

2. Air Fryer

Preheat air fryer to 400°F.
Lightly spray chicken with oil and place in basket.
Cook for 15–18 minutes, flipping halfway.

3. Oven-Baked

Preheat oven to 400°F.
Place chicken on a baking sheet lined with parchment.
Bake for 20–25 minutes, turning once halfway through.

All three methods work beautifully—choose the one that fits your cooking style.

Tossing It All Together

Once chicken is fully cooked:

Drain excess grease from your pan (if pan-frying).
Pour the prepared bang bang sauce into the skillet or mixing bowl.
Add the chicken back and toss until coated in that spicy, creamy sauce.

Serve immediately, garnished with chopped green onions or sesame seeds if desired.

Meal Prep and Storing Leftovers the Keto Way

Storage tips:

Store leftovers in an airtight container in the fridge for up to 4 days.
Reheat in a skillet on low heat or in the microwave.

Freezing instructions:

Freeze cooked chicken without sauce for up to 2 months.
Make sauce fresh before serving, as mayo-based sauces can separate when frozen.

Meal prep tip: Double the recipe, portion into containers with cauliflower rice or steamed broccoli, and refrigerate for ready-to-go lunches.

Keto Bang Bang Chicken with creamy sauce, topped with green onions and served with broccoli.

Check out our savory Cheesy Bacon Ranch Chicken – The Ultimate Flavor Bomb for another bold keto chicken recipe packed with flavor.

Nutritional Breakdown: Is Bang Bang Chicken Truly Keto-Friendly?

A common concern for keto dieters is knowing how many carbs a recipe contains and whether it’s genuinely low-carb. This section breaks down the full nutritional profile of keto bang bang chicken, shows why it fits perfectly into a ketogenic lifestyle, and clears up confusion about the sauce.

How Many Carbs Are in Bang Bang Chicken?

Let’s get right to it.

Here’s the nutrition breakdown per serving for the standard keto bang bang chicken recipe (based on 5 boneless skinless chicken thighs, serves 3):

Nutrient	Amount per Serving
Calories	575
Fat	41.8g
Protein	40.7g
Total Carbs	5.7g
Net Carbs	3.8g

Net carbs are calculated by subtracting fiber and sugar alcohols (if any) from the total carb count. With only 3.8g net carbs, this dish is well within keto guidelines (20–50g net/day).

That makes it a perfect fit for both standard and high-protein keto diets.

Net Carbs vs. Total Carbs: What to Track

Many beginners get tripped up by carb math. So let’s break it down:

Total Carbs: Includes all carbs, including fiber and sugar alcohols
Net Carbs: Subtracts fiber and certain sweeteners, as they don’t impact blood sugar the same way

For keto, you want to track net carbs, and this dish gives you a safe and satisfying serving under 4g.

Pro tip: Always check nutrition labels on sauces and sweeteners—hidden carbs can add up fast if you’re not careful.

Is Bang Bang Sauce Keto By Itself?

Traditional bang bang sauce? Not keto. It’s often loaded with sugar—thanks to store-bought sweet chili sauce and honey.

But our keto bang bang sauce recipe is totally low-carb and sugar-free, made with:

Keto mayo
Sugar-free sweet chili sauce
Sugar-free honey
Sriracha

Together, they deliver the creamy-spicy-sweet combo you expect—without the blood sugar spike. This makes the sauce itself not just keto-safe, but keto-optimized.

Balancing Protein and Fat in This Recipe

Let’s look at macros. One serving gives you:

40.7g of protein
41.8g of fat

That’s an ideal ratio for a keto-friendly dinner. The high fat content from mayo and chicken thighs helps you stay full, while protein supports muscle and energy needs.

You can increase the fat further by:

Adding avocado on the side
Serving it with cauliflower mash made with butter
Drizzling extra sauce

Micronutrients and Health Benefits from Ingredients

Beyond macros, this recipe is also rich in:

Vitamin B6 & B12 (from chicken)
Vitamin E (from olive oil)
Capaisin (from sriracha for metabolism boost)
Healthy fats (for brain and hormone health)

So it’s not just delicious—it’s functional fuel.

Serving Ideas, Variations, and FAQs

Keto Bang Bang Chicken isn’t just a flavorful dinner—it’s a versatile dish that can be remixed in dozens of ways. In this final section, we’ll explore keto-friendly sides, creative variations, and answer the most common questions people search about this viral recipe.

What Sides Pair Best with Keto Bang Bang Chicken?

Since the sauce is rich and creamy, it pairs well with light, low-carb sides. Here are some ideas:

Side Dish	Why It Works
Cauliflower Rice	Absorbs sauce without extra carbs
Zucchini Noodles	Adds texture, keeps the meal light
Keto Slaw	Balances heat with crunch and freshness
Steamed Broccoli	Simple, hearty, and nutrient-packed
Shirataki Noodles	Great if you’re missing traditional noodles

For a restaurant-style keto meal, plate the chicken over cauliflower rice with a drizzle of extra sauce and chopped green onions.

Keto Bang Bang Chicken breast with spicy sauce, served with broccoli and rice. — Flavorful keto Bang Bang Chicken with broccoli and rice.

How to Adjust the Spice Level to Taste

Everyone’s spice tolerance is different. Here’s how to make it just right:

Mild: Use 1 tsp sriracha, add more mayo
Medium: Use 2 tsp sriracha (standard recipe)
Hot: Add chili flakes or a pinch of cayenne
Smoky-spicy: Add a few drops of chipotle hot sauce

Keto cooking is all about control—you’re free to dial it up or tone it down.

Can You Make It Dairy-Free or Egg-Free?

Yes! With a few smart swaps, this dish can fit many dietary needs:

Dietary Need	Substitution
Dairy-Free	Use egg-free, dairy-free mayo (e.g., avocado-based)
Egg-Free	Use vegan mayo alternatives made with aquafaba
Nut-Free	Ensure sauces contain no almond flour or nut-based thickeners

Many store-bought mayos are egg-based. For strict allergies or sensitivities, double-check ingredient labels.

Creative Ways to Repurpose Leftovers

Don’t let a single bite go to waste. Try these fun leftovers ideas:

Keto Bang Bang Chicken Lettuce Wraps – Just add lettuce cups and sliced cucumbers
Spicy Chicken Bowls – Layer over cauliflower rice with avocado, spinach, and a drizzle of extra sauce
Low-Carb Wraps – Use keto tortillas to roll up a flavorful lunch
Keto Chicken Salad – Chop cold leftovers and mix with chopped celery or coleslaw mix

These ideas help you save time while keeping meals exciting.

Conclusion

If you’re looking for a bold, satisfying, and low-carb dinner that doesn’t feel like “diet food,” Keto Bang Bang Chicken checks all the boxes. It’s creamy, spicy, slightly sweet, and ready in under 30 minutes—perfect for busy weeknights, meal prep, or even keto-friendly entertaining.

With only 3.8g net carbs per serving, this dish delivers full flavor without kicking you out of ketosis. The sauce is customizable, the ingredients are simple, and the protein-to-fat ratio is ideal for anyone following a low-carb lifestyle.

Whether you pan-sear it, bake it, or toss it in the air fryer, this recipe is going to become a repeat favorite. And with so many ways to serve it—over cauliflower rice, in lettuce wraps, or with keto slaw—you’ll never get bored.

Stay full, stay keto, and enjoy the bang without the carbs.

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Frequently Asked Questions (FAQs)

How many carbs are in bang bang chicken?

Traditional bang bang chicken can contain 25–40 grams of carbs per serving due to breading and sugary sauces. However, our keto version eliminates the breading and uses sugar-free ingredients, bringing the total carbs down to 5.7g and net carbs to just 3.8g per serving—perfect for keto.

Is Bang Bang Sauce keto?

Typical bang bang sauce isn’t keto because it includes sweet chili sauce and honey. Our keto version uses sugar-free mayo, sugar-free chili sauce, and low-carb honey alternatives. The result is a creamy, spicy, and sweet sauce with less than 2 grams of net carbs per serving—fully keto-approved.

Is chicken allowed on the keto diet?

Yes, chicken is a staple protein on the keto diet. It contains zero carbs, is rich in protein, and pairs perfectly with high-fat keto ingredients. Chicken thighs are especially great for keto due to their higher fat content, making them ideal for flavorful, filling meals.

What makes chicken “bang bang”?

Bang bang chicken gets its name from the bold, “bang” of flavor in the sauce—a creamy, spicy, and slightly sweet blend of mayo, chili sauce, and sriracha. Originally inspired by Chinese street food, the modern version is known for its addictive flavor and easy preparation.