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

Kitchen & Garden

Healthy Baked Sweet and Sour Chicken

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Start Your Weeknights with a Family-Pleasing 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

This easy 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 nine dietary essential amino acids, and that signature pineapple sweetness.1Jessie Shafer. (2023). Healthy Sweet and Sour Chicken (Full of Veggies, Lower in Sugar). The Real Food Dietitians. https://therealfooddietitians.com/healthy-sweet-and-sour-chicken/.

Recipe Overview

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.

Quick Facts

Servings

4

Prep time

15

Cooking time

30

Calories

387

*Calories value is an estimate based on the ingredient list below.

Nutrition Highlights (per serving)

Nutrition Facts

Servings 4

Serving Size servings

Amount Per Serving
Calories 387kcal
% Daily Value *
Total Fat 6.1g10%
Saturated Fat 1.1g6%
Cholesterol 83mg28%
Sodium 385mg17%
Potassium 627mg18%
Total Carbohydrate 42.5g15%
Dietary Fiber 3.2g13%
Sugars 27g
Protein 33g66%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

What You Will Need

(all pantry-friendly “real food”)

Ingredients

For another light yet satisfying dinner option, try adding Baked Garlic Parmesan Shrimp to your weekly rotation. Like this 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

GoalSwapNotes
Low-carb dinnerReplace honey with 2 Tbsp granulated allulose; serve over cauliflower riceKeeps net carbs ≈ 15 g/serving
Gluten-free dinnerUse certified GF ketchup & tamariSauce texture unchanged
Vegan optionSubstitute chicken with 14 oz extra-firm tofu, pressed & cubed; replace honey with agave/maple syrupBake same time; protein ≈ 17 g
Low-sugar mealsHalve honey; add 1 Tbsp orange juice concentrate for fruity sweetnessCuts 13 g sugar/serving
Higher fiber / plant-forwardAdd 1 cup canned chickpeas, rinsedFiber +5 g; protein +7 g

Step-by-Step Guide

Instructions

  1. 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.

    2. Prepare the sauce:

  2. 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.

    3. Assemble the dish:

  3. 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.
  4. Pour the sauce over the ingredients and gently toss everything together to coat well.

    5. Bake:

  5. Place the dish in the oven and bake for 30 minutes, stirring once halfway through to ensure even cooking and coating.

    6. The chicken is cooked when it reaches an internal temperature of 165 °F (74 °C).

    Optional sauce thickening:

  6. 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.
  7. Simmer over medium heat for 3-4 minutes until slightly reduced and thickened.

    8. Serve:

  8. Spoon the baked sweet and sour chicken mixture over your choice of brown rice, quinoa, or cauliflower rice for a low-carb option.
  9. Garnish with sliced green onions and toasted sesame seeds for added flavor and texture.

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  • 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.

  • 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.2Abbey Ryan. (2025). Are air fryers healthy?. Medical News Today. https://www.medicalnewstoday.com/articles/324849/. 
  • Protein quality: Chicken breast delivers all nine essential amino acids and ~3 g leucine per serving—enough to stimulate muscle-protein synthesis in adults.3Mariangela Rondanelli, et al., (2021). Where to Find Leucine in Food and How to Feed Elderly with Sarcopenia in Order to Counteract Loss of Muscle Mass: Practical Advice. Frontiers in Nutrition, 7(622391). PubMedCentral. https://doi.org/10.3389/fnut.2020.622391.
  • 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.4In Guk Hwang et al., (2012). Effects of Different Cooking Methods on the Antioxidant Properties of Red Pepper (Capsicum annuum L.) Preventive Nutrition and Food Science, 17(4). https://doi.org/10.3746/pnf.2012.17.4.286.
  • Digestive bonus: Bromelain in pineapple remains active up to ~158 °F;5Anne Marie Helmenstine. (2019). The Science Behind Why Pineapple Ruins Gelatin. ThoughtCo. https://www.thoughtco.com/why-does-pineapple-ruin-jell-o-607430/. oven temps drop below this after the first 10 minutes, so some enzyme activity survives and may aid protein digestion.

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

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.

Recipe Card Summary

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

Baked Sweet and Sour Chicken

Kitchen & Garden
This healthier baked sweet and sour chicken combines lean chicken breast, bell peppers, and pineapple with a homemade tangy sauce — perfect for quick, family-friendly dinner ideas that fit a high-protein diet.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Main Course
Cuisine American, Global
Servings 4 people
Calories 387 kcal

Equipment

  • 1 nonstick baking dish (or parchment-lined baking sheet)

Ingredients
  

  • 1 lb chicken breast (cubed)
  • 2 bell peppers (any color)
  • 1 cup pineapple chunks (fresh/canned in juice)
  • 0.25 cup apple cedar vinegar (or rice/white vinegar substitute)
  • 0.25 cup ketchup (low-sugar preferred)
  • 0.25 cup honey (or maple/agave syrup)
  • broccoli/snap peas (optional veggies)

Instructions
 

  • Preheat oven to 375°F (190°C). Grease or line a baking dish.
    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
  • Whisk together apple cider vinegar, ketchup, and honey in a bowl until combined.
    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
  • Add cubed chicken, chopped bell peppers, and pineapple chunks into the baking dish. Pour the sauce over and toss to coat evenly. Add optional veggies if using.
    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
  • Bake uncovered for 30 minutes, stirring once halfway through. Chicken is cooked when internal temperature reaches 165°F (74°C).
    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
  • Serve warm over brown rice, quinoa, or cauliflower rice. Garnish with green onions or sesame seeds if desired.
    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

Notes

  • Substitute chicken breast with thighs, tofu, or shrimp for variety.
  • Use rice or white vinegar instead of apple cider vinegar if desired.
  • Choose low-sugar ketchup or tomato paste with honey to reduce added sugars.
  • Use canned pineapple in juice, not syrup, and drain before using.
  • Store leftovers in airtight containers; freeze up to 3 months.
  • Add sriracha or red pepper flakes for a spicy twist.
  • Serve with cauliflower rice for a low-carb dinner idea.
Keyword dinner ideas, healthy dinner recipes, high-protein diet

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One response to “Healthy Baked Sweet and Sour Chicken”

  1. Kenshah K. Avatar
    Kenshah K.

    5 stars
    Read this five-star, recipe, try it and leave a review!

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