sheet pan sweet and sour chicken

5 from 2 votes
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4



  • 1 large egg, beaten
  • ½ cup flour
  • 1 ½ lbs. boneless skinless chicken breast cut into 2-inch pieces
  • kosher salt and cracked black pepper
  • 1 cup pineapple, 2-inch dice
  • 2 bell peppers, 2-inch dice
  • 1 red onion, 2-inch dice
  • ¼ cup olive or avocado oil, divided


  • 1 cup sweet Thai chili sauce
  • ½ cup orange juice
  • cup low-sodium soy sauce
  • ¼ cup rice vinegar
  • 1 tablespoon ketchup
  • 1 tablespoon creamy peanut butter
  • 2 cloves garlic, minced
  • 2 teaspoons grated fresh ginger


  • cooked rice
  • chopped cilantro


  • Preheat the oven to 425° F. Use a nonstick pan or line with parchment paper.
  • Add 1 egg to a shallow bowl and whisk. Add ½ cup flour to a separate bowl.
  • Season 1 ½ lbs. chicken liberally with salt and pepper then using tongs, dredge the chicken pieces in egg, followed by flour tossing to coat and shaking off any excess.
  • Place chicken on one side of the prepared baking sheet. Drizzle with 2 tablespoons oil.
  • Add 1 cup diced pineapple, 2 diced bell peppers, and 1 diced onion to the other side of the sheet pan and drizzle with remaining 2 tablespoons oil. Roast for 15 minutes then remove from the oven.
  • Meanwhile, make the sweet and sour sauce. Combine 1 cup sweet Thai chili sauce, ½ cup orange juice, ⅓ cup soy sauce, ¼ cup rice vinegar, 1 tablespoon ketchup, 1 tablespoon peanut butter, 2 cloves minced garlic and 2 teaspoons grated ginger in a medium saucepan. Set over medium-high heat and bring to a boil. Boil 5-8 minutes, until the sauce thickens and begins to reduce. Remove from heat.
  • Pour ½ sweet and sour sauce over cooked chicken, tossing to combine. Toss the vegetables without sauce. Return everything to the oven for another 5 minutes, until the sauce coats the chicken.
  • Serve the chicken over bowls of rice topped with roasted veggies and garnished with cilantro. Serve drizzled with remaining sweet and sour sauce, if desired.


  • Serve with an Asian slaw or potstickers to complete this meal.


  • Protein: Chicken can be substituted with shrimp or cubed beef.
  • Vegetarian: Remove chicken and double the vegetables. Alternatively replace chicken with firm, drained tofu.
  • Gluten Free: Substitute flour for dredging for gluten-free all-purpose flour such as Cup 4 Cup and the soy sauce for coconut aminos or tamari.
  • Other: You can purchase a store-bought sweet and sour sauce  instead of making the one listed above. I recommend the Kikkoman Sweet & Sour Sauce.


  • Cut pineapple, bell peppers, and onion and store in an airtight container in the refrigerator for up to 3 days.
  • Make sweet and sour sauce and store in an airtight container. in the refrigerator for up to 3 days.
  • Use frozen rice (I like the Trader Joe’s product) to make rice in minutes.


Calories: 560kcal | Carbohydrates: 44g | Protein: 45g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.03g | Cholesterol: 150mg | Sodium: 1949mg | Potassium: 1305mg | Fiber: 5g | Sugar: 21g | Vitamin A: 2543IU | Vitamin C: 127mg | Calcium: 63mg | Iron: 3mg