Looking for a quick, crowd-pleasing dinner with minimal cleanup? This Sheet Pan Sticky Sweet and Sour Chicken delivers bold flavor, balanced nutrition, and the ultimate convenience. Roasted to caramelized perfection alongside colorful vegetables, this dish blends tangy sweetness with savory depth — all in a single pan.
Perfect for busy weeknights, meal prep, or family dinners, this recipe is your go-to for a satisfying homemade version of a takeout favorite, without the hassle of deep frying.
Ingredients
Serves 4
For the Chicken and Vegetables:
- 1 ½ pounds boneless, skinless chicken thighs or breasts, cut into bite-sized chunks
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 green bell pepper, chopped
- 1 red onion, sliced
- 1 ½ cups pineapple chunks (fresh or canned, drained)
- 2 tablespoons olive oil
- Salt and black pepper to taste
For the Sweet and Sour Sauce:
- ⅓ cup ketchup
- ¼ cup rice vinegar or apple cider vinegar
- ¼ cup low-sodium soy sauce
- ⅓ cup honey or brown sugar
- 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger (optional)
- 1 tablespoon sesame oil (for finish)
Prep and Cook Time
- Preparation Time: 15 minutes
- Cooking Time: 25–30 minutes
- Total Time: 40–45 minutes
Step-by-Step Instructions
Step 1: Preheat and Prepare Pan
- Preheat oven to 400°F (200°C).
- Line a large sheet pan with parchment paper or lightly grease with oil.
Step 2: Arrange Chicken and Vegetables
- Toss the chicken, bell peppers, onion, and pineapple in olive oil, salt, and pepper.
- Spread evenly across the prepared sheet pan, keeping ingredients in a single layer.
Step 3: Make the Sweet and Sour Sauce
- In a small saucepan over medium heat, combine ketchup, vinegar, soy sauce, honey, garlic, and ginger.
- Bring to a gentle simmer, then stir in the cornstarch slurry.
- Cook until the sauce thickens, about 2–3 minutes. Remove from heat and set aside.
Step 4: Bake and Glaze
- Bake the chicken and vegetables for 15 minutes.
- Remove from oven and drizzle about two-thirds of the sauce evenly over the pan. Toss to coat.
- Return to oven and bake for another 10–12 minutes, or until chicken is fully cooked and lightly caramelized.
Step 5: Finish and Serve
- Remove from oven and drizzle with remaining sauce and sesame oil.
- Serve over steamed jasmine rice, quinoa, or cauliflower rice for a lighter option.
Serving Suggestions
- Garnish with chopped scallions or sesame seeds.
- Pair with a light cucumber salad or steamed edamame.
- Store leftovers in an airtight container for up to 4 days — great for meal prep.
Nutritional Highlights
| Nutrient | Per Serving (Approx. 1/4 of recipe) |
|---|---|
| Calories | 420 |
| Protein | 34g |
| Total Fat | 14g |
| Saturated Fat | 2.5g |
| Carbohydrates | 38g |
| Sugars | 20g |
| Fiber | 3g |
| Sodium | 580mg |
Notable Benefits:
- Chicken thighs or breasts provide lean, high-quality protein.
- Bell peppers and pineapple offer vitamin C, antioxidants, and natural sweetness.
- Baked, not fried, making it lower in saturated fat and calories than traditional versions.
- No MSG or artificial thickeners, and easy to adapt to gluten-free diets.
Pro Tips for Perfect Results
- Cut chicken and vegetables into similar sizes to ensure even cooking.
- Use parchment paper for easy cleanup and less sticking.
- Double the sauce and reserve half for dipping or stir-fry use later.
- Swap honey for maple syrup or agave if preferred, or use stevia for a lower-sugar version.
Variations to Try
- Substitute chicken with tofu or shrimp for dietary preferences.
- Add snap peas, broccoli, or zucchini for more veggie power.
- Use canned peaches instead of pineapple for a twist.
- Spice it up with red pepper flakes or chili garlic paste.
This Sheet Pan Sticky Sweet and Sour Chicken hits all the right notes: sweet, tangy, savory, and effortless. It’s a healthier, flavor-packed alternative to takeout, and the easy one-pan method makes it ideal for any home cook. Perfect for dinner parties, family meals, or meal prepping your week — this dish delivers satisfaction without the stress.