Healthy Sweet and Sour Chicken
This Healthy Sweet and Sour Chicken is a lighter, homemade twist on a takeout classic! Made with golden chicken and a tangy, pineapple-infused sauce, it’s packed with clean ingredients and bursting with flavor. Perfect for meal prep or a quick weeknight dinner that pairs well with rice or riced cauliflower, or steamed veggies!
I grew up eating a lot of Chinese food and sweet and sour chicken was one of my favorites! As I got older and learned more about food and health in culinary school, I started eating less and less. Making sweet and sour chicken at home is budget friendly and also friendly for those that are diabetic, low carb, Whole30 and for those who are following a low sugar diet!
🌱Healthy Sweet and Sour Sauce
The key to the best homemade healthy sweet and sour chicken starts with the sauce. This sauce is made with a blend of coconut aminos, no sugar ketchup, apple cider vinegar, ground ginger, pineapple juice, and a touch of arrowroot powder to thicken up the sauce.
This sauce is super delicious when paired with chicken (breast or thighs), shrimp, beef, pork, or even tofu for those that are vegetarian!
📖 How to Make Healthy Sweet and Sour Chicken
1️⃣ Make the Sweet and Sour Sauce: In a medium-sized sauce pot, combine the coconut aminos, ketchup, apple cider vinegar, sesame oil, ground ginger, chicken stock, and pineapple juice. Whisk the ingredients together until smooth. Place the pot over medium-low heat and bring the mixture to a gentle simmer, stirring occasionally. Once the sauce is simmering, whisk in 2 teaspoons of arrowroot powder to help it thicken. Continue stirring until the sauce reaches your desired consistency. It should be smooth, glossy, and slightly thickened. Remove from heat and set aside. This homemade sweet and sour sauce is tangy, slightly sweet, and perfect for coating chicken and vegetables.
2️⃣ Prep the Chicken, Peppers, and Onions: While the sauce is heating, prepare your ingredients. Cut the chicken breasts, bell peppers, and onions into evenly-sized pieces, roughly 1-inch cubes, to ensure uniform cooking. For vibrant color and flavor, use a mix of red, yellow, or green bell peppers. Season the diced chicken generously with salt and freshly ground black pepper.
3️⃣ Cook the Chicken, Peppers, and Onions: Heat a large skillet or wok over medium-high heat and add a tablespoon of avocado oil. Once the oil is hot and shimmering, add the seasoned chicken pieces, followed by the diced bell peppers and onions. Sauté everything together, stirring frequently to prevent sticking and promote even cooking. Cook for 10-15 minutes, or until the chicken is fully cooked and the vegetables are tender but still slightly crisp.
4️⃣ Combine with the Sweet and Sour Sauce: Pour the thickened sweet and sour sauce into the skillet with the cooked chicken, peppers, and onions. Add the diced pineapple for a burst of sweetness and additional texture. Allow the mixture to cook for an additional 1-2 minutes to bring the flavors together. Serve immediately over steamed white or jasmine rice for a classic pairing or cauliflower rice for a low-carb option.
🧑🍳 Chef’s Tips
- This sweet and sour chicken isn’t breaded. Most sweet and sour chicken is breaded then deep fried until crispy. In this recipe, this step is omitted entirely to save time and to keep it from being too high in calories. I promise it still tastes delicious!
- Use Fresh Pineapple for Extra Flavor: While canned pineapple works well, fresh pineapple chunks provide a brighter, more vibrant flavor and texture that elevates the dish.
- Marinate the Chicken for Extra Tenderness: If you have extra time, marinate the chicken in a mixture of coconut aminos, a touch of sesame oil, and minced garlic for 20-30 minutes before cooking. This helps infuse more flavor into the meat.
- Adjust the Sauce Sweetness: The natural sweetness of pineapple juice may vary. If you prefer a sweeter sauce, add a teaspoon of honey or maple syrup. For a tangier flavor, increase the apple cider vinegar by a teaspoon.
- Make It Spicy: Add a pinch of red pepper flakes or a drizzle of sriracha to the sauce for a sweet and spicy twist.
- Use a Wok for Better Heat Distribution: If available, a wok is ideal for stir-frying as it distributes heat evenly and allows for quick, efficient cooking.
- Thicken Sauce Without Arrowroot Powder: If you don’t have arrowroot powder, you can use tapioca starch or cornstarch as a substitute. Mix 1 teaspoon with a little cold water before whisking it into the sauce. Keep in mind you cannot use cornstarch if following paleo or Whole30.
- Layer Flavors with Garlic and Ginger: Add minced garlic and freshly grated ginger to the skillet when sautéing the chicken for an extra depth of flavor.
- Boost Nutritional Value: Add more vegetables to the stir-fry, such as snap peas, carrots, or zucchini, to increase the fiber and vitamins in the dish.
♻️ Storing & Reheating
- Storage: Place cooked and cooled leftovers in an airtight storage container in the refrigerator for up to 4 days.
- Reheating: Gently reheat leftovers in a large skillet on the stove top until warmed through. You can also rewarm this recipe in the microwave until hot.
- Freezing: Store in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
❓FAQ
While the sauce needs to be made on the stovetop, you can cook the chicken in an air fryer for a crispy texture. Use small batches and set the air fryer to 375°F for 10-12 minutes, flipping halfway through.
If pineapple juice isn’t available, orange juice or apple juice can be used as substitutes. They’ll add sweetness with a slightly different flavor profile.
Yes, frozen vegetables can work, but they may release more water as they cook. Cook them separately to remove excess moisture before adding to the skillet.
Yes, this recipe is perfect for kids, especially if they enjoy sweet flavors. You can reduce the tanginess by using less vinegar or adding a touch more pineapple juice to balance the flavors.
Shrimp, tofu, or even pork can be substituted for chicken in this recipe. Adjust the cooking time as needed. Shrimp cooks faster, while tofu should be pressed and cubed before sautéing.
More Healthy Dinner Recipes
Keto Hamburger Soup
Sheet Pan Chicken Thighs
Paleo Hamburger Skillet
Sheet Pan Low Country Boil
Healthy Sweet And Sour Chicken
Equipment
- Large skillet or Wok
- mixing bowls
- Whisk
- Measuring Spoons
- Tongs
Ingredients
- 1.5 lbs Chicken Breast
- 2 Bell Peppers
- 1 Large Onion
- 1 cup Diced Pineapple
- 2 tsp Avocado Oil
- Salt/Pepper
- 2 tsp Toasted Sesame Seeds for garnish
For Sweet & Sour Sauce
- 3 tbsp Coconut Aminos
- ⅓ cup Ketchup
- ¼ cup Apple Cider Vinegar
- 1 tbsp Sesame Oil
- 1 tsp Ground Ginger
- ⅔ cup Chicken Stock or Water
- 2 tsp Arrowroot Powder
- ⅓ cup Pineapple Juice
Instructions
- Make the Sweet and Sour Sauce: In a medium-sized sauce pot, combine the coconut aminos, ketchup, apple cider vinegar, sesame oil, ground ginger, chicken stock, and pineapple juice. Whisk the ingredients together until smooth. Place the pot over medium-low heat and bring the mixture to a gentle simmer, stirring occasionally. Once the sauce is simmering, whisk in 2 teaspoons of arrowroot powder to help it thicken. Continue stirring until the sauce reaches your desired consistency. It should be smooth, glossy, and slightly thickened. Remove from heat and set aside. This homemade sweet and sour sauce is tangy, slightly sweet, and perfect for coating chicken and vegetables.
- Prep the Chicken, Peppers, and Onions: While the sauce is heating, prepare your ingredients. Cut the chicken breasts, bell peppers, and onions into evenly-sized pieces, roughly 1-inch cubes, to ensure uniform cooking. For vibrant color and flavor, use a mix of red, yellow, or green bell peppers. Season the diced chicken generously with salt and freshly ground black pepper.
- Cook the Chicken, Peppers, and Onions: Heat a large skillet or wok over medium-high heat and add a tablespoon of avocado oil. Once the oil is hot and shimmering, add the seasoned chicken pieces, followed by the diced bell peppers and onions. Sauté everything together, stirring frequently to prevent sticking and promote even cooking. Cook for 10-15 minutes, or until the chicken is fully cooked and the vegetables are tender but still slightly crisp.
- Combine with the Sweet and Sour Sauce: Pour the thickened sweet and sour sauce into the skillet with the cooked chicken, peppers, and onions. Add the diced pineapple for a burst of sweetness and additional texture. Allow the mixture to cook for an additional 1-2 minutes to bring the flavors together. Serve immediately over steamed white or jasmine rice for a classic pairing or cauliflower rice for a low-carb option.
Notes
Recipe Tips & Suggestions:
- Non Crispy Chicken: Most sweet and sour chicken is breaded then deep fried. In this recipe, this step is omitted entirely to save time and to keep it from being too high in calories. I promise it still tastes delicious!
- Storage: Place cooked and cooled leftovers in an airtight storage container in the refrigerator for up to 4 days.
- Reheating: Gently reheat leftovers in a large skillet on the stove top until warmed through. You can also rewarm this recipe in the microwave until hot.
- Freezing: Store healthy sweet and sour chicken in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
