If you love sweet and sour chicken but not the deep-fried guilt (or the greasy container it comes in), this Sheet Pan Sweet & Sour Chicken is a total game-changer.

I started making this when I wanted something bold and comforting, but still light and clean. This version is roasted on a single sheet pan with tender chicken, colorful veggies, and a quick homemade sauce that’s naturally sweetened and just the right balance of tangy and sticky.

Best part? Everything cooks together in the oven, which means minimal cleanup and a dinner that practically makes itself.

Ingredients

For the Chicken & Veggies:

• 1 lb boneless, skinless chicken breast, cubed

• 1 red bell pepper, chopped

• 1 green bell pepper, chopped

• 1 cup pineapple chunks (fresh or canned in juice, drained)

• 1/2 red onion, chopped

• 1 tbsp olive oil

• Salt and pepper, to taste

For the Sweet & Sour Sauce:

• 1/4 cup pineapple juice

• 2 tbsp apple cider vinegar or rice vinegar

• 2 tbsp coconut aminos or low-sodium soy sauce

• 1 tbsp honey or maple syrup

• 1 tbsp tomato paste or ketchup (no sugar added)

• 1 tsp arrowroot powder or cornstarch (mixed with 1 tbsp water to thicken)

Instructions

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or foil.

2. In a large bowl, toss chicken, bell peppers, onion, and pineapple with olive oil, salt, and pepper. Spread out in an even layer on the sheet pan.

3. Roast for 20–22 minutes, stirring halfway through, until chicken is cooked and veggies are tender.

4. While it bakes, whisk together the sweet & sour sauce ingredients in a small saucepan. Heat over medium until it starts to simmer, then stir in the arrowroot slurry and cook until thickened, 1–2 minutes. Remove from heat.

5. When the chicken is done, pour the warm sauce over the sheet pan and toss to coat. Serve immediately over rice or cauliflower rice.

Why I Love This Dinner

It’s colorful, flavorful, and totally family-approved—but made with clean, real ingredients that leave you feeling energized, not weighed down. I love how everything cooks together, and it’s so much easier (and cheaper) than ordering takeout.

When I was learning how to bring my favorite flavors into a healthier lifestyle, recipes like this helped me stay consistent and excited about dinner again.

Nutrition Information (Per Serving – Makes 3)

• Calories: 370

• Protein: 30g

• Carbohydrates: 22g

• Fiber: 3g

• Fat: 18g