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Home » Blog » Course » Dinner » Sheet Pan Sweet & Sour Chicken {GF, Low Cal, Soy Free}

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

Published: Apr 24, 2017 · Modified: Feb 11, 2021 by Megan

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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!

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!

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.

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!

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!

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!

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!

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!

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!

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!

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!

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
Print Recipe Pin Recipe
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
 
 

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
Tried this Recipe? Let me know!Let us know how it was!

What I Used For The Recipe

   

 

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.

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.

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    Recipe Rating




  1. Sara says

    May 07, 2017 at 12:55 pm

    I notice you mentioned vinegar in the post, but I don't see it in the ingredients, unless I'm missing it? Thanks!

    Reply
    • Megan says

      May 07, 2017 at 3:29 pm

      It's there. Thanks for catching that!

      Reply
      • Sara says

        May 07, 2017 at 3:55 pm

        Oh, I see it now! I thought it would be in the sauce 😉 Thanks!

        Reply
  2. Lindsay Cotter says

    April 25, 2017 at 9:24 pm

    love that you lightened up the sugar. I always thinks asian takeout is too sweet, but i do love it! great idea for one pan!

    Reply
    • Megan says

      April 26, 2017 at 11:50 am

      I don't understand why there's so much sugar in everything? Food is naturally sweet!

      Reply
      • Vanessa Travis says

        October 20, 2020 at 2:21 pm

        Is the sauce missing an ingredient? It taste like vinegar

        Reply
        • Megan says

          October 20, 2020 at 2:40 pm

          No, the sauce is not missing. The section in the recipe card that says "SAUCE" has all the ingredients underneath it. It should taste like coconut aminos. If it tastes like vinegar, then you may have missed adding the coconut aminos. You can always reduce the vinegar by 1 tablespoon or add more coconut aminos as some people are sensitive to vinegar flavor.

          Reply
  3. Emily @ Pizza &a Pull-ups says

    April 24, 2017 at 5:50 pm

    Yummo, what a good looking meal! Especially for busy weeknights.

    Reply
    • Megan says

      April 24, 2017 at 6:19 pm

      Exactly!

      Reply
  4. Laura @ Sprint 2 the Table says

    April 24, 2017 at 8:02 am

    He sounds so much like Vegas, it's scary! I love this idea though. And my little Asain junkie will too!

    Reply
    • Megan says

      April 24, 2017 at 6:19 pm

      That is scary!

      Reply
  5. Theresa says

    April 24, 2017 at 6:15 am

    Seriously, this is perfect for meal prep this week!!! I can't wait to try this 🙂

    Reply
    • Megan says

      April 24, 2017 at 6:20 pm

      Thanks! I hope you like it.

      Reply
  6. Blair says

    April 24, 2017 at 5:57 am

    Yay! Sheet Pan dinners for the WIN! I love the easy clean-up most! 🙂

    Reply
    • Megan says

      April 24, 2017 at 6:20 pm

      Me too! We're so on the same page.

      Reply
  7. Juliette | Namastay Traveling says

    April 24, 2017 at 3:37 am

    This looks so good! I don't eet chicken, but could easily switch it out with tofu. Also, your dishes are always to awesome for photographs. Love the color contrasts you create!

    Reply
    • Megan says

      April 24, 2017 at 6:21 pm

      Thank you! Definitely easy to swap the protein!

      Reply
  8. Carla says

    April 24, 2017 at 3:25 am

    #tweeting #youKNOWIlovethis #riiiiiightupmyalley

    Reply
    • Megan says

      April 24, 2017 at 6:20 pm

      Aww... thanks friend!

      Reply

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