Sheet Pan Recipes

Sheet Pan Sticky Sweet and Sour Chicken (Baked and Easy)

at a glance
Prep Time 15 minutes
Cook Time 30 minutes
Servings 4 servings
5 from 1 vote

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The crispiest oven-baked chicken coated in a gooey sweet and sour sauce that fills the nostalgia of takeout vibes, but so much better!

Baked Sweet and Sour Chicken Recipe

It’s no secret that we love Asian-inspired flavors. We’ve dedicated a fair amount of time developing recipes that satisfy the nostalgic flavors of Chinese takeout from the comfort of your own home, and this sweet and sour chicken is no exception. We took the crispy chicken that was perfected in our Orange Chicken recipe, added some veggies to the sheet pan, and tossed it all in our sweet and sour sauce that makes for the most satisfying bite with tangy flavors that dance across your tastebuds.

The sauce for sweet and sour chicken is what delivers the iconic sweet, tangy flavor. This dish gets its sweetness from a little bit of brown sugar plus ketchup, and its tang from rice vinegar, pineapple juice, and a dash of soy sauce.  

Sweet and Sour Baked Chicken Ingredients

  • 1 ½ pounds of chicken thighs
  • 1 (6oz can) of pineapple juice
  • ½ cup of brown sugar
  • 1/4 cup of rice vinegar
  • 1/4 cup of ketchup 
  • 3 tablespoons of soy sauce
  • 2 tablespoons of water
  • ½ cup + 1 tablespoon of arrowroot starch
  • ½ cup of white rice flour
  • 1 teaspoon of sea salt
  • 2 red bell peppers
  • 1 white onion
  • Rice
  • Avocado spray or 3 tablespoons avocado oil

Ingredient Modifications

  • Make it gluten/dairy free. This recipe is made with arrowroot starch and rice flour, so is naturally gluten free and does not contain any dairy!
  • Make it low-FODMAP. Substitute broccoli florets for the onions in the vegetables and use this ketchup.
  • Change the vegetables. Feel free to substitute the bell peppers and onions for any other vegetable of your liking! Something that will roast in the 20-30 minute cooking window is best.
  • Use a different protein. Use pork tenderloin for a fun spin on this classic combo. It’s just as tasty!

How to Make Sweet and Sour Chicken Baked on a Sheet Pan

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  1. Prep. Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper, then lightly spray it with avocado oil spray (or brush with 1 tablespoon of avocado oil).
  2. Make the coating. In a small bowl, whisk together the arrowroot starch, white rice flour, and sea salt.
  3. Prep the chicken. Cut the chicken thighs into 1” cubes, then dredge in the flour mixture. Shake off any excess flour, and place the chicken pieces on one side of the baking sheet. 
  4. Prep the veggies. Slice the bell pepper and onions and spread them out on the other side of the baking sheet. Lightly spray the chicken and veggies with avocado oil spray (or brush with the remaining 2 tablespoons of avocado oil). 
  5. Bake. Bake for 15 minutes, then flip the chicken and toss the veggies and bake for an additional 15 minutes until the chicken is browned and crisp.
  6. Make the sauce. While the chicken and veggies are cooking, whisk together the pineapple juice, brown sugar, rice vinegar, ketchup, and soy sauce in a saucepan over medium heat. Bring to a boil. Whisk together 1 tablespoon arrowroot starch with 2 tablespoons of water in a small bowl, then add the mixture to the sauce and whisk to combine. Reduce the heat to low and remove the sauce from the heat once thickened. 
  7. Toss to combine. Toss the chicken with the sweet and sour sauce, then garnish with white sesame seeds. Serve over white rice and enjoy!
Q Can you use flour instead of arrowroot starch for sweet and sour chicken?
A

We found that flour is too dense to produce the crispy texture we know and love for this sweet and sour chicken. The combination of arrowroot and rice flour makes for the best light and crispy coating.

Q Is Sweet and Sour Chicken the same as Orange Chicken?
A

While similar, sweet and sour chicken and orange chicken are different. The main difference is how the sauces are sweetened. Orange chicken uses orange juice and coconut sugar, while the sweet and sour sauce uses a combination of pineapple juice, brown sugar, and ketchup to provide the sweetness.

Q How to Store and Reheat this recipe for Baked Sweet and Sour Chicken
A

To store your baked sweet and sour chicken, allow your food to cool completely, then store in a covered container in the fridge for 3-5 days. To reheat, pop in the microwave for 1-2 minutes or saute in a pan on the stove over medium heat until the contents are heated through.

Q Can this recipe be made ahead of time?
A

While this recipe is best straight out of the oven (it’s when the chicken is the crispiest), it will store just fine too! If you are making ahead, we recommend storing the chicken separate from the sauce so that it doesn’t get too soggy in the fridge. You can re-crisp the chicken in the oven at 350℉ until it is heated throughout, then toss with the sauce and enjoy!

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Oven Baked Sweet and Sour Chicken

By: Lindsay Bare
5 from 1 vote
Prep Time: 15 mins
Cook Time: 30 mins
Servings: 4 servings
The crispiest oven-baked chicken coated in a gooey sweet and sour sauce that fills the nostalgia of takeout vibes, but so much better!

Ingredients  

  • pounds chicken thighs boneless, skinless
  • 6 ounces pineapple juice
  • ½ cup brown sugar
  • ¼ cup rice vinegar
  • ¼ cup ketchup
  • 3 tablespoons soy sauce
  • 2 tablespoons water
  • ½ cup arrowroot starch + 1 tablespoon
  • ½ cup white rice flour
  • 1 teaspoon sea salt
  • 2 bell peppers red
  • 1 onion white
  • rice for serving
  • 3 tablespoons avocado spray or avocado oil

Instructions

  • Preheat the oven to 425℉. Line a rimmed baking sheet with parchment paper, then lightly spray it with avocado oil spray (or brush with 1 tablespoon of avocado oil).
  • In a small bowl, whisk together the arrowroot starch, white rice flour, and sea salt.
  • Cut the chicken thighs into 1” cubes, then dredge in the flour mixture. Shake off any excess flour, and place the chicken pieces on one side of the baking sheet.
  • Slice the bell pepper and onions and spread them out on the other side of the baking sheet. Lightly spray the chicken and veggies with avocado oil spray (or brush with the remaining 2 tablespoons of avocado oil).
  • Bake for 15 minutes, then flip the chicken and toss the veggies and bake for an additional 15 minutes until chicken is browned and crisp.
  • While the chicken and veggies are cooking, whisk together the pineapple juice, brown sugar, rice vinegar, ketchup, and soy sauce in a saucepan over medium heat. Bring to a boil. Whisk together 1 tablespoon arrowroot starch with 2 tablespoons of water in a small bowl, then add the mixture to the sauce and whisk to combine. Reduce the heat to low and remove the sauce from the heat once thickened.
  • Toss the chicken with the sweet and sour sauce, then garnish with white sesame seeds. Serve over white rice and enjoy!

Nutrition Information

Nutrition Facts
Oven Baked Sweet and Sour Chicken
Amount per Serving
Calories
602
% Daily Value*
Fat
 
13.5
g
21
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
52.5
mg
18
%
Sodium
 
1132.3
mg
49
%
Carbohydrates
 
104.4
g
35
%
Fiber
 
3.1
g
13
%
Sugar
 
56.1
g
62
%
Protein
 
15.9
g
32
%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe Notes

  • Make it gluten. Use gluten free soy sauce or tamarind to make this recipe gluten free. 
  • Make it low-FODMAP. Substitute broccoli florets for the onions in the vegetables.
  • Change the vegetables. Feel free to substitute the bell peppers and onions for any other vegetable of your liking! Something that will roast in the 20-30 minute cooking time is best.
  • Use a different protein. Use pork tenderloin for a fun spin on this classic combo. It’s just as tasty!
Meet the Author
Lindsay Headshot

Lindsay Bare

Lindsay relishes in making the Fed & Fit vision come to life! She believes in sweating every day, putting her toes in the grass, baby snuggles are the best medicine, and dessert can come first.
Get to know Lindsay

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  1. Maria says

    Maria —  07/29/2022 At 08:55

    Hi, this is not Low Fodmap. The Monash institute has lowered the red bell peper ratio to 43 grams per meal, and ketchup is not Low Fodmap. I really do like this site and your recipes, but there are many mistakes with the Fodmap adjustments.

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