Sheet Pan Sweet & Sour Chicken {GF, Low Cal, Soy Free}

Healthy Sheet Pan Sweet & Sour Chicken is soy free, baked to perfection on a sheet pan in 20-minutes. A quick and easy meal that's a healthier version of take-out! Pair with brown or cauliflower rice for a complete meal. Soy Free + Gluten Free + Low Calorie!

I am a complete sucker for any kind of Asian take-out. For years, I traveled weekly as a consultant and Asian was on most nights my go to dinner on the road. Vietnamese, Thai, Japanese were among my favorites places to grab take-out.

Pei Wei too! I even worked in China for awhile, but none of the food there was nothing like the Chinese food we have here. Made with fresh ingredients (some a little too fresh) and much healthier!

For the most part, healthy eating on the road was no big deal as long as I stuck to healthier options on the menu. But I always noticed that the Asian restaurants I went to used a lot more veggies and fresh ingredients than most American style restaurants. I grew a real love for Asian cuisine because of that.

When I stopped traveling for work, I found myself craving those Asian flavors. The problem? There wasn't any healthy Asian restaurants near where I live so no take-out for me! Then one day the guy noticed a bunch of pineapple taking up valuable real estate in my freezer (seriously it's so small).

He jokingly said "you should make sweet and sour chicken." Challenge accepted! But this isn't just any sweet & sour chicken. This is a lightened up version that tastes just like the original, but healthier!

Sheet Pan Sweet & Sour Chicken

For the sauce, I used in coconut sugar to lighten the sugar content and apple cider vinegar and coconut aminos instead of soy sauce. Don't worry! You won't taste the apple cider vinegar at all.

It's the mediator between the tangy soy and sweet sugar and you can use gluten free soy sauce, but I do love coconut aminos to keep recipes anti-inflammatory. Flavor balance perfection!

What's better, this healthy sweet and sour chicken recipe is made on a single sheet pan. Bake for 20 minutes while you whip up the sauce then drizzle it over the sheet pan when it comes out of the oven to soak up all those sweet, tangy, juicy flavors.

Easy sweet and sour chicken! Easy to make, but even easier to clean up and devour!

Sheet Pan Sweet and Sour Chicken

Megan Olson

This Sheet Pan Sweet & Sour Chicken is baked to perfection on one pan in 20-minutes. A quick & easy meal that's a healthier version of take-out! Pair with brown or cauliflower rice for a complete meal. Gluten Free + Low Calorie!

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Dinner

Cuisine American, Asian

Servings 4 servings

Calories 186 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

For the Sheet Pan:

• ▢ 1 lb chicken breasts diced
• ▢ 1/2 cup sliced white onion
• ▢ 1 green bell pepper sliced
• ▢ 1 red bell pepper sliced
• ▢ 1 yellow bell pepper sliced
• ▢ 1/2 cup pineapple fresh or thawed
• ▢ 1 tablespoon extra virgin olive oil
• ▢ 1/2 teaspoon garlic powder
• ▢ 1/2 teaspoon ginger
• ▢ Salt and pepper to taste

For the Sauce:

• ▢ 1/8 cup coconut sugar
• ▢ 1 1/2 tablespoons coconut aminos or Gluten Free soy sauce
• ▢ 2 tablespoons organic apple cider vinegar
• ▢ 1 tablespoon tapioca flour or cornstarch

Instructions

 

• Preheat oven to 375 F. Prepare a baking sheet with parchment paper.
• Spread the sliced bell peppers and onions evenly across the sheet pan then add the diced chicken and pineaple throughout.
• Spray the extra virgin olive oil over the veggies and chicken. Then sprinkle the seasonings, salt and pepper.
• Bake at 375 F for 20-25 minutes until chicken is cooked through.
• While the recipe bakes, add the ingredients for the sauce to a small saucepan and bring to a boil while whisking together the ingredients. Once boiling reduce temperature to low then simmer until the sheet pan is done.
• Remove the sheet pan from the oven and immediately drizzle with the sauce.
• Garnish with sliced green onions and serve over brown rice or cauliflower rice.

Notes

• Nutrition data does not include brown or cauliflower rice.
• My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Nutrition

Serving: 1servingCalories: 186kcalCarbohydrates: 20gProtein: 15.2gFat: 5.3gSaturated Fat: 1gCholesterol: 36.4mgSodium: 266.1mgFiber: 2.6gSugar: 5.5g

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What I Used For The Recipe

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.