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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

Healthy Baked Sweet and Sour Chicken with Pineapple and Rice

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
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Main Course
Cuisine American, Global
Servings 4 people
Calories 310 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