Sheet Pan Sweet and Sour Chicken
Juicy chicken bites tossed with colorful bell peppers, onions, and pineapple, all coated in a tangy sweet-and-sour sauce. This sheet pan version makes it quick, healthy, and perfect for weeknight dinners.
Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings:4
Ingredients
For the Chicken & Veggies
1.5 lbs (700g) boneless skinless chicken breasts or thighs, cut into 1-inch cubes
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, cut into chunks
1 cup pineapple chunks (fresh or canned, drained)
2 tbsp olive oil
Salt & pepper, to taste
For the Sweet & Sour Sauce
1/3 cup rice vinegar (or apple cider vinegar)
3 tbsp soy sauce (or tamari for gluten-free)
1/4 cup ketchup
3 tbsp honey
2 tsp cornstarch, mixed with 2 tbsp water
Instructions
Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
Prepare chicken & veggies: Toss chicken, bell peppers, onion, and pineapple with olive oil, salt, and pepper. Spread evenly on the sheet pan.
Roast: Bake for 20–22 minutes, flipping halfway, until chicken is cooked through (165°F / 74°C) and veggies are tender.
Make the sauce: While baking, whisk vinegar, soy sauce, ketchup, and honey in a saucepan over medium heat. Bring to a simmer. Stir in cornstarch slurry and cook until thickened (about 2 minutes).
Combine: Once chicken and veggies are done, drizzle with sauce and toss directly on the sheet pan (or serve sauce on the side).
Serve: With steamed rice, cauliflower rice, or quinoa.
Serving Suggestions
Top with toasted sesame seeds and green onions.
Serve with steamed jasmine rice or fried rice.
Add a side of Asian-style cucumber salad for freshness.
Notes & Tips
Chicken thighs stay juicier than breasts, but both work.
For a shortcut, use store-bought sweet & sour sauce — just heat and drizzle.
Add extra veggies like broccoli, zucchini, or snap peas.
Frequently Asked Questions
Q: Can I make this ahead?
Yes — store cooked chicken, veggies, and sauce separately. Reheat and toss before serving.
Q: Can I air fry this?
Yes — cook chicken and veggies at 375°F (190°C) for 15–18 minutes, then toss with sauce.
Q: Can I make it spicy?
Add sriracha or chili flakes to the sauce for a kick.
Nutritional Information
Calories: 410
Protein: 35g
Fat: 14g
Carbs: 38g
Fiber: 4g
Sodium: 640mg