Healthy Baked Sweet and Sour Chicken with Pineapple and Rice

Start your weeknights with a family-pleasing twist dinner idea.

A close-up of a plate of baked sweet and sour chicken served over white rice, featuring golden brown chicken pieces, cubed pineapples, green bell pepper strips, and red bell pepper chunks in a glossy sauce, garnished with chopped herbs — A close-up of a plate of baked sweet and sour chicken served over white rice

This healthy baked sweet and sour chicken with pineapple brings everything you love about classic takeout—tangy homemade sweet and sour sauce, juicy chicken, and bursts of fruit. Skip the greasy frying and enjoy an overbaking recipe that delivers all the flavor with a simple prep and fast cleanup. Perfect alongside brown rice or your favorite grains, this easy sweet and sour chicken recipe packs in lean protein, fresh veggies, and the 9 dietary essential amino acids, and that signature pineapple sweetness.¹

Ready in under an hour, it’s the best way to satisfy your craving for easy sweet and sour chicken without the extra fat, fuss, or guilt—just wholesome, colorful, flavor-packed comfort. This oven-baked twist on classic is a high-protein meal that fits busy weeknight dinners and clean eating recipes alike—perfect for those seeking quick healthy meals and simple dinner ideas. Vitamin C enhances iron absorption and acts as an antioxidant. Pineapple supplies bromelain, an enzyme linked to improved digestion.

Recipe Overview

Servings	Prep	Bake	Total	Calories*
4	15 min	30 min	45 min	~415

*Energy is an estimate based on the ingredient list below.

Nutrition Highlights (per serving)

Protein	Carbs	Fiber	Fat	Key Micronutrients
33 g	45 g	3 g	6 g	Vit C (bell pepper & pineapple), B-6 & niacin (chicken), Manganese (pineapple)

Ingredients

(all pantry-friendly “real food”)

1 lb (450 g) boneless, skinless chicken breast, cut into 1-inch cubes
2 bell peppers, any colour, chopped
1 cup pineapple chunks (fresh or canned in 100% juice, drained)
¼ cup apple cider vinegar
¼ cup ketchup (look for low-added-sugar)
¼ cup honey (or 3 Tbsp maple syrup for milder sweetness)
1 Tbsp low-sodium soy sauce or tamari (optional depth)
2 tsp minced garlic
1 tsp grated fresh ginger (brightens flavour)
Pinch of black pepper
Optional veg boosters: 1 cup broccoli florets, snap peas, or carrots

For another light yet satisfying dinner option, try adding Baked Garlic Parmesan Shrimp to your weekly rotation. Like this baked sweet and sour chicken, it’s oven-baked for crisp texture, packed with lean protein, and keeps unhealthy fats in check—making it a great fit for high-protein, low-calorie meals.

Baked Garlic Parmesan Shrimp with Crispy Panko and Pasta

Ingredient Swaps & Dietary Adaptations

Goal	Swap	Notes
Low-carb dinner	Replace honey with 2 Tbsp granulated allulose; serve over cauliflower rice	Keeps net carbs ≈ 15 g/serving
Gluten-free dinner	Use certified GF ketchup & tamari	Sauce texture unchanged
Vegan option	Substitute chicken with 14 oz extra-firm tofu, pressed & cubed; replace honey with agave/maple syrup	Bake same time; protein ≈ 17 g
Low-sugar meals	Halve honey; add 1 Tbsp orange juice concentrate for fruity sweetness	Cuts 13 g sugar/serving
Higher fiber / plant-forward	Add 1 cup canned chickpeas, rinsed	Fiber +5 g; protein +7 g

Step-by-Step Instructions

Preheat the oven to 375 °F (190 °C). Lightly oil a 9 × 13-inch baking dish or use a non-stick baking sheet for easier cleanup.
Prepare the sauce: In a medium bowl, whisk together apple cider vinegar, low-added-sugar ketchup, honey (or maple syrup for milder sweetness), low-sodium soy sauce or tamari (optional), minced garlic, grated fresh ginger, and a pinch of black pepper until smooth.
Assemble the dish: Scatter the cubed boneless, skinless chicken breast, chopped bell peppers, pineapple chunks (fresh or drained canned), and any optional extra veggies like broccoli florets, snap peas, or carrots evenly in the baking dish. Pour the sauce over the ingredients and gently toss everything together to coat well.
Bake: Place the dish in the oven and bake for 30 minutes, stirring once halfway through to ensure even cooking and coating. The chicken is cooked when it reaches an internal temperature of 165 °F (74 °C).
Optional sauce thickening: If you prefer a thicker, syrupy sauce, carefully remove the baked chicken and vegetables with a slotted spoon, then pour the remaining liquid into a small saucepan. Simmer over medium heat for 3-4 minutes until slightly reduced and thickened.
Serve: Spoon the baked sweet and sour chicken mixture over your choice of brown rice, quinoa, or cauliflower rice for a low-carb option. Garnish with sliced green onions and toasted sesame seeds for added flavor and texture.

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Creative Variations & Meal-Prep Tips

Spicy Sriracha Twist – Add 1-2 tsp sriracha to the sauce for a bold-flavorful, healthy twist.
Sheet-Pan Meal – Spread ingredients on a rimmed baking sheet; roast at 425 °F for 22 min for caramelized edges.
Air-Fryer Method – Toss sauced chicken/veg in a 400 °F air fryer basket; cook 18 min, shaking twice.
Mason-Jar Lunches – Layer cooked brown rice, baked chicken mixture, and extra raw veggies in jars; keeps 4 days refrigerated.
Seasonal Meals – Swap pineapple for diced peaches in late summer, or add cranberries and orange zest in winter for festivity.

A Little Food-Science

Why bake instead of fry? At temperatures of 375 °F, oven cooking utilizes dry heat to cook food without the need for oil. Although some recipes use a little oil for browning and crispness, the overall oil usage is significantly low, trimming ~8 g fat per serving compared with deep-fry methods. According to Healthline’s Medical News Today, for instance, 100-gram serving of fried and battered chicken breast contains 13.2 grams of fat, whereas the same amount of oven-roasted chicken breast contains only 0.39 grams of fat, showing just how big a difference in fat content there is between the two cooking methods.²
Protein quality: Chicken breast delivers all nine essential amino acids and ~3 g leucine per serving—enough to stimulate muscle-protein synthesis in adults.³
Sauce makeover: Commercial sweet-and-sour sauces average 12 g added sugar per 2 Tbsp. This homemade version contains ~6 g, cutting the glycaemic load roughly in half.
Color chemistry: Baking with bell peppers preserves carotenoids better than boiling because water-soluble losses are minimal.⁴
Digestive bonus: Bromelain in pineapple remains active up to ~158 °F;⁵ oven temps drop below this after the first 10 minutes, so some enzyme activity survives and may aid protein digestion.

Helpful Kitchen Tools

Non-stick baking sheet for even cooking and easy cleanup
Glass meal prep containers for storing leftovers
Instant brown rice packs for quick sides

Conclusion

This healthy dinner recipe proves you can enjoy the nostalgic punch of take-out while sticking to macro-friendly meals and balanced meals for families. With flexible swaps for low-carb, gluten-free, or vegan dinner variations, it’s a reliable staple for anyone who loves home cooking inspiration with a bold flavor, healthy twist. Enjoy your baked sweet and sour chicken tonight—and feel great about it tomorrow!

If you’re in the mood for more home-baked goodness, don’t miss our Moist Banana Bread: Turn Grandma’s Secret Recipe Vegan—a plant-based twist on the classic that’s every bit as tender and satisfying.

Turn Grandma’s Moist Banana Bread Vegan: A Plant-Based Twist on a Classic!

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FAQs on Baked Sweet and Sour Chicken Recipe

Can I cook sweet and sour chicken in the oven?

Yes! Baked sweet and sour chicken is a popular, healthier alternative to frying. Baking allows you to achieve crispy chicken and lets the sweet and sour sauce infuse the dish—all with less added fat. Many home cooks and food bloggers recommend coating bite-sized chicken pieces, adding sauce, and baking everything in the oven until golden and cooked through.

What are the 4 ingredients in sweet and sour sauce for chicken?

The classic sweet and sour sauce is made from just four staple ingredients:
Vinegar (or rice vinegar), Ketchup (or tomato sauce), Sugar (brown or white), and Soy sauce
These ingredients create the tangy-sweet foundation that flavors both the chicken and vegetables .

What is the best coating for sweet and sour chicken?

For oven-baked sweet and sour chicken, the best coating uses: Cornstarch and Lightly beaten egg.
Toss the chicken in cornstarch first, then dip in egg or an egg wash before baking (or pan-searing briefly, then baking). This combination gives the chicken a light, crispy exterior that holds up well to the sauce, even without deep-frying .

Can I make a sweet and sour chicken sauce at home?

Absolutely! You can quickly make homemade sweet and sour sauce by whisking together vinegar, ketchup, sugar, and soy sauce (plus a little cornstarch slurry to thicken, if desired). This sauce can be customized to taste and is commonly used on stove-top, baked, or air-fried chicken .

What herbs go with sweet and sour chicken breast?

While traditional recipes rely more on aromatics like ginger and garlic, some herbs complement the flavors well:
Thyme: Adds a savory background note; Paprika: Provides subtle depth and color; while green onions (scallions): are used as a fresh, flavorful garnish.
You can also add a pinch of black pepper or allspice for warmth, or use chopped fresh herbs for extra color and brightness .