Chop Suey

Keto Chicken Chop Suey

Classification: Keto • Low-Carb • Gluten-Free • High-Protein • Asian-Inspired • Autism-Friendly

Looking for a healthy keto Chop Suey, easy low-carb chicken stir-fry, or a quick Asian-inspired dinner? This Keto Chicken Chop Suey combines tender chicken thighs with colourful vegetables, shiitake mushrooms, and a rich umami sauce made with tamari, oyster sauce, sesame oil, and garlic. Thickened with xanthan gum instead of cornstarch, this version delivers all the comforting flavours of classic Chop Suey while keeping carbohydrates low.

At Nutrition by Angie, we believe your favourite takeaway dishes can be recreated using wholesome ingredients without sacrificing flavour. This one-pan recipe is packed with protein, nutrient-rich vegetables, and healthy fats, making it a perfect family-friendly keto dinner.

Benefits of the Main Ingredients

Chicken Thighs

Chicken thighs are naturally rich in high-quality protein while providing healthy fats that help keep you satisfied. They remain tender and juicy during cooking and are excellent sources of niacin, vitamin B6, phosphorus, and selenium.

White Onion

Onion adds natural sweetness and depth of flavour while providing fibre, vitamin C, and beneficial plant compounds.

Carrot

A small amount of carrot contributes colour, natural sweetness, beta-carotene, and vitamin A. For a stricter ketogenic version, it can easily be replaced with additional bell pepper.

Chicken Stock

Chicken stock creates a rich savoury base that enhances the overall flavour of the sauce without adding unnecessary carbohydrates.

Oyster Sauce

Oyster sauce adds deep umami richness and authentic Asian flavour. Using a reduced-sugar variety helps keep the recipe keto-friendly.

Tamari

Tamari provides a rich savoury flavour while remaining naturally gluten-free when using certified gluten-free tamari.

Allulose (or Keto-Friendly Sweetener)

A small amount of allulose balances the savoury flavours and mimics the subtle sweetness found in traditional Chop Suey without significantly affecting blood sugar.

Sesame Oil

Sesame oil contributes healthy unsaturated fats and a rich nutty aroma that gives the dish its signature Asian flavour.

Shiitake Mushrooms

Shiitake mushrooms provide B vitamins, selenium, copper, fibre, and naturally occurring umami compounds that deepen the flavour of the dish.

Red Bell Pepper

Bell peppers are naturally low in carbohydrates while providing vitamin C, antioxidants, and vibrant colour.

Celery

Celery adds satisfying crunch, fibre, potassium, and freshness while keeping the dish low in carbohydrates.

Snow Peas

Snow peas contribute fibre, vitamin C, vitamin K, and a crisp texture while adding only a modest amount of carbohydrates.

Xanthan Gum

Xanthan gum thickens the sauce beautifully without the need for flour or cornstarch, making it ideal for keto cooking.

Why You'll Love This Recipe

This Keto Chicken Chop Suey is colourful, fresh, and bursting with savoury flavour. The tender chicken, crisp vegetables, and silky umami sauce create a satisfying meal that's naturally gluten-free, high in protein, and low in carbohydrates. It's quicker, healthier, and fresher than takeaway while using simple ingredients you can easily prepare at home.

Whether you're looking for a healthy chicken stir-fry, keto Asian dinner, low-carb comfort food, or a high-protein family meal, this recipe is guaranteed to become a regular favourite.

Autism-Friendly Benefits

This recipe contains tender chicken pieces and vegetables that can easily be cooked softer or firmer depending on individual texture preferences. The mild savoury sauce provides familiar flavours without excessive spice, while vegetables can be adjusted or omitted to suit sensory needs. Chicken supplies complete protein, B vitamins, and essential minerals that help support steady energy and overall health. As always, food preferences vary from person to person, so the recipe can be customised to individual tastes.

Tip

Serve with broccoli rice, cauliflower rice, konjac rice, or your favourite keto rice alternative. Garnish with toasted sesame seeds, sliced green onions, or fresh cilantro for extra flavour. For added crunch, sprinkle over chopped roasted peanuts or cashews if they fit your dietary goals.