Baked General Tso’s Chicken

Put down the phone and that Chinese takeout menu! In the time it would take to have something delivered, you can make this quick, low-fat, baked version from

Baked General Tso's Chicken

General Tso's Chicken
Container count per serving: 1¼ red, ¼ yellow, 1 teaspoons, 1½ sweetener teaspoons (for maple syrup)

  • 1 lb boneless, skinless chicken breasts, cut into strips
  • ½ cup liquid egg whites
  • ½ cup whole wheat flour
  • 1 tsp salt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tsp paprika
  • 1 tsp fresh ginger, minced
  • ¼ cup low sodium soy sauce (or Bragg’s Liquid Aminos)
  • ¼ cup vinegar (I used apple cider vinegar)
  • 1 tbsp sesame oil
  • 2 tbsp chili sauce
  • 3 cloves garlic, minced
  • 2 tbsp 100% pure maple syrup
  • 1 tsp cornstarch


  1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and mist with non-fat cooking spray.
  2. In a small bowl, mix together the flour, salt, paprika, garlic powder and onion powder.
  3. Dip chicken strips in liquid egg substitute, shake off excess and lightly coat in flour. Place chicken strips on baking sheet and lightly mist with an olive oil mister, or more non-fat cooking spray.
  4. Bake chicken in oven for about 30 min, turning over once at halfway through cooking time. Remove from oven and let cool for 10 minutes.
  5. While chicken is cooking, combine soy sauce, vinegar, minced garlic, minced ginger, syrup, chili sauce and sesame oil in a small sauce pan set over medium heat. Once sauce has begun to lightly simmer, mix cornstarch and I tsp water in a small cup, and then pour into sauce. Continue to cook, stirring regularly, until sauce has thickened up a bit, about 3-5 more minutes. If sauce remains runny, add in some additional cornstarch, tsp by tsp.
  6. Toss the cooked chicken pieces with the sauce and serve immediately.

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25 Comments on “Baked General Tso’s Chicken

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  4. Amazing! I just made this tonight and my whole family loved it. My husband even jokingly said that I must have bought it from the HyVee Chinese counter…


  5. Hi Lauren, the container count per serving is 1 1/4 red, 1/4 yellow, 1 teaspoons, 1 1/2 sweetener teaspoons (for maple syrup… you’re allowed 1 teaspoon each day for sweeteners like honey, maple syrup, agave, etc.). I should point out that technically soy sauce and chili sauce aren’t approved Fix foods. We’re supposed to try our best to limit amount of salt we use, so using low sodium soy sauce is a must. The chili sauce I use has very basic ingredients like chilis, vinegar, salt, etc, so I fudge it and treat it like an approved hot sauce. I’ve updated the recipe with the container counts. Thanks for your question!


  6. I might be over looking it, but when do you use the maple syrup? It’s listed, but I don’t see it in the directions


  7. Alysia, you’re right, it was missing from the directions! You need to add it along with the rest of the sauce ingredients, and I’ve updated the recipe to reflect that. Thanks for catching that mistake!


  8. Can you tell me where this recipe is? it is not showing up on this page. Thank you!


  9. never mind my computer was acting up 🙂


  10. This sounds really good but instead of wheat flour could I use oatmeal or rice flour instead


  11. Hi Pam, I’ve honestly never used oatmeal flour, so I’m not sure how it would affect the taste, but I think rice flour would certainly work! If you try it, let me know how it goes!


  12. Hi Heather, the recipe makes 4 servings, so just divide the chicken up into 4 equal portions and you’ll have your servings 🙂


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  14. Just wondering how you think this recipe would turn out if I put it in the crock pot??


  15. Hi Chelsey, I’ve never tried it in the slow cooker but I’ll bet it would be great! I think I’d try 4-6 hours on low, or 2-3 hours on high. I’d also save the cornstarch til the end so it doesn’t thicken too much. If you do try it in the slow cooker, let me know how it goes!


  16. Number 5.While chicken is cooking, combine soy sauce, vinegar, minced garlic, minced ginger, syrup, chili sauce and sesame oil in a small sauce pan set over medium heat.


  17. When do you add the broc.? Do you pre cook it? If so, how would you recomend doing that for best use with this recipe?


  18. I like to roast my broccoli… I toss it in olive oil, sprinkle with salt and garlic powder, and spread it out on a cookie sheet. Bake at 400 for 20 minutes, flipping halfway through. Then I pour the chicken and sauce over top. So easy!


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