Poul nan Sòs
Creole Chicken in Sauce (with Keto Sides)
Yes, with a tweak: ensure no flour, cornstarch, or other starchy thickeners are used in the sauce. About 11g net carbs per serving, on the higher side for Haitian food, so watch the portion.
What it is
Tender chicken pieces braised in a rich, savory Creole sauce made with ripe tomatoes, bell peppers, onions, garlic, and a blend of traditional Haitian herbs and spices. This stewed chicken is deeply flavorful and traditionally served with rice, but can be adapted for keto with non-starchy sides.
Key ingredients
Chicken pieces (bone-in or boneless), tomatoes (fresh or paste), onions, bell peppers, garlic, thyme, parsley, Scotch bonnet pepper, sour orange or lime juice, olive oil/cooking oil, water or chicken broth, salt, black pepper.
How to make it keto
Ensure no flour, cornstarch, or other starchy thickeners are used in the sauce. Confirm no starchy vegetables like potatoes or carrots are added. Request without rice or plantains; ask for a side of steamed vegetables (e.g., broccoli, green beans) or sliced avocado.
Say this to the waiter (Haitian Creole)
Poul nan Sòs la, pa mete farin ni lanmidon, ni pòmdetè oswa kawòt. Pa mete diri oswa bannann. Èske mwen ka gen legim vapè oswa zaboka pito?
For the Poul nan Sòs, no flour or cornstarch in the sauce, and no potatoes or carrots. No rice or plantains. Can I have steamed vegetables or sliced avocado instead?
Watch out for
Default side of rice or plantains; potential use of flour/starch as sauce thickeners; hidden sugars in tomato paste or bouillon cubes; starchy vegetables in the sauce.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
More on the Haitian menuAll 177 Haitian dishes ›
