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+ servings
a blue bowl of sweet and sour chicken and rice

Healthy Sweet and Sour Chicken

A quick and easy healthier Sweet and Sour Chicken thats big on flavour and low on sugar. No breading of chicken and no oil needed.
Course Dinner
Cuisine Asian
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 people
Calories 317kcal
Author Kim


  • 500 grams Chicken Breast cut into 2.5cm/1 inch pieces See Note 1
  • 2 tablespoons cornflour
  • 2 tablespoons soy sauce
  • 3 tablespoons apple cider vinegar
  • 450 g can Pineapple chunks with juice
  • 3 tablespoons low sugar tomato sauce/tomato ketchup
  • ½ small red onion cut into thin wedges
  • ½ red capsicum cut into 2cm pieces
  • ½ green capsicum cut into 2cm pieces
  • 1 cup chopped Snow Peas
  • 1 cup chopped zucchini
  • ¼ teaspoon Salt
  • ¼ teaspoon black pepper

To Serve

  • Steamed jasmine rice cauliflower rice or your favourite noodles


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.

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.


  1. 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
  2. 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.
  3. 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.
  4. Vinegar: I love to use apple cider vinegar, but you can substitute with white vinegar as well.
  5. 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.
  6. 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.
  7. Calories for this recipe don't include the rice or noodles.  That would be additional.


Calories: 317kcal | Carbohydrates: 27g | Protein: 25g | Fat: 13g | Saturated Fat: 2g | Fiber: 3g | Sugar: 4g