4.60 from 5 votes

Healthy Sweet and Sour Chicken is a quick and easy weeknight dinner you can get on the table in under 25 minutes. This dish has thick, rich, sweet and tangy sauce that’s sugar free and generously coats colourful tender vegetables, thinly sliced chicken breast, and chunks of juicy pineapple.

a bowl of sweet and sour chicken with pineapple and rice

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Ingredients

What makes this recipe healthier than regular sweet and sour chicken?

There’s no breading of the chicken, and no frying
No oil needed if using a non stick pan or wok
There’s no added sugar, and instead uses sugar free ketchup and pineapple juice for sweetness
Its packed with veges

If you’ve ever eaten sweet and sour chicken in the past, you know how addictive it can be. One of the things I love about sweet and sour are the big flavours, but what I didn’t like was all the sugar that came with it.

Many sweet and sour recipes I’ve seen in the past use loads of sugar to balance the tartness, however there is no added sugar in the recipe. Instead there are a few basic ingredients that be combined to give you that same sweet and sour experience without the sugar or the calories.

Check out this low calorie Garlic Black Pepper Chicken Stir Fry for another quick and easy midweek recipe in under 30 minutes!

Making dinners under 500 calories is my specialty, with many of my most popular being low calorie chicken recipes, low calorie meal prepping recipes and low calorie slow cooker recipes.

Why Make This Recipe

Its not overly sweet, and its not shockingly sour, just well balanced, yet punchy
Simple and easy to make in under 25 minutes and perfect for low calorie meal prep
This is a healthier take on a traditionally sugar laden sweet and sour dish and is under 500 calories per serve
It has the right amount of sauce, enough that it thoroughly coats the chicken and veges, but doesn’t leave them drowning
You can use whatever veges you have on hand – add lots of colour, or use up your greens
Its kid friendly, and great for people who like big flavours without the spice
It travels well and makes great leftovers for lunch to next day, like this Lemon Chicken Stir Fry
Easy to make with many variations of sweet and sour (ideas below!)

Ingredient Notes

Chicken: I used skinless chicken breast for this recipe, however you could also use skinless and boneless chicken thigh, chopped into shall chunks. Just make sure to trim off any excess fat. Check out my healthy sweet and sour fish recipe here
Ketchup: there are a number of low sugar and no added sugar ketchups available in mainstream supermarkets these days. Check the sauce aisle and the health food aisle as well. Alternatively, I have a recipe for making your own low sugar ketchup.
Ketchup Alternative - Tomato Passata may be used in place of store bought low sugar tomato sauce/tomato ketchup, however you’ll need to add extra salt and a little natural sweetenner – such as granulated stevia or monkfruit.
Vinegar: I love to use apple cider vinegar, but you can substitute with white vinegar as well.
Pineapple: I used canned pineapple and cut it into chunks, but if fresh pineapple is in season, feel free to use that. Just make sure to cut off all the skin so its smooth with no roughness. Although if using fresh, you'll need to purchase pineapple juice as this is an essential part of the sauce.
Capsicum: also called peppers. I love using a combination of red, green and yellow, but really you can just use whatever colours you can get your hands on.

How To Make Step by Step

Cook Chicken

Chop chicken into 1 inch chunks. Season fish lightly with salt and pepper, tossing lightly to coat.
Heat a non-stick wok over medium-high heat. Cook chicken, moving round the pan until its cooked through. Remove chicken from wok and set aside in a bowl.

Make Sauce

Add soy sauce, vinegar, pineapple juice and tomato sauce/tomato ketchup, cornflour and water. Whisk and set aside.

sweet and sour sauce ingredients in a jug with whisk

Stir Fry Vegetables

Add onion, capsicum, snow peas and zucchini to wok on high heat with 2 tablespoons tap water. Move about in the wok for 3 minutes or until vegetables are almost tender.

Bring it all Together

Add chicken back into pan. Give the sauce another whisk, then pour over chicken/vegetables whilst still on high heat. Stir to combine. Sauce will thicken quickly.
Remove from heat, add pineapple chunks and stir through
Serve equally into 4 bowls with rice or noodles and enjoy.

Expert Tips

Use a good quality pineapple: the pineapple is one of the base ingredients in this recipe so choosing a good quality one will give you better result. Make sure to buy canned pineapple in natural juice not syrup as it will be sickly sweet.
Don’t skip or skimp on the onion: the onion provides a savoury balance to the dish and counteracts the sweetness from the pineapple and sugar free ketchup. Red, Brown or White onion are all fine to use, however red onion is sweeter than brown ad white onion.
Vegetable Alternatives: I find broccoli cut up into small pieces, diced green beens, diced, and Asian green like bok choy, pak choy and choy sum a roughly chopped work well as they cook quickly.
Short on Time? If you’re in a pinch you could easily make this with a store bought rotisserie chicken. Remove the skin, and roughly shred the breast meat with two forks. You’ll need around 3 cups.

sweet and sour chicken with rice in a bowl with extra pineapple and chilli

Serving Suggestions

Rice: Jasmine Rice or Brown Rice work well. Pre-cooked minute rice that reheats in the microwave is a convenient shortcut if you don’t want to worry about cooking rice from scratch.
Noodles: Add pre-cooked Wokka noodles before you add the sauce so the noodles can soften and separate.
Low Carb Suggestions: Zucchini noodles, cauliflower rice (frozen or made from scratch), or even steamed cabbage are great options for keeping it low carb.

Additional Addins

Extra Zing: add in 1 teaspoon of freshly grated ginger to the sauce mixture before pouring in
Extra Sweetness: add half a cup of halved cherry tomatoes, or regular tomatoes chopped
Flavour Booster: add in an 1 teaspoon of crushed garlic to sauce mixture before pouring in
A Little Kick: add in ½ a teaspoon of chilli paste to the sauce
A Little More Kick: One finely diced long red chilli in with the vegetables

Recipe Variations

Seafood: This recipe works beautifully with seafood. All you need to do is swap out the chicken for a firm white fish, skinless salmon chunks or even calamari rings. If you love the idea of a seafood sweet and sour, check out my Healthy Sweet and Sour Fish Recipe.
Meatballs: If you have an air fryer, homemade meatballs are so easy to make from scratch. I love to use this sauce with my Air Fryer Turkey Meatballs
Vegetarian: Instead of using chicken, add a can of drained chickpeas or lentils instead. Alternatively, you may like to check out my stand alone Sugar Free Sweet and Sour Sauce Recipe which it a little bit different to this one with even more kick and boldness

More Quick Weeknight Dinner Ideas

I’ve been making this recipe for healthy sweet and sour chicken for years, and I love cooking it up for family because it suits everybodys tastebuds all at the same time. Its a low calorie chicken recipe that has big full flavours but its not spicy however feel free to add a little chilli if you like! It's the perfect blend of sweet, sour, tang and savoury, just like my healthy Chinese Garlic Chicken.

Healthy Sweet and Sour Chicken