Sheet Pan Sticky Sweet and Sour Chicken
Looking for a quick, delicious dinner that’s bold on flavor but low on cleanup? Meet your new weeknight hero—Sheet Pan Sticky Sweet and Sour Chicken. This one‑pan wonder combines tender chicken, bright bell peppers, juicy pineapple, and a glossy sauce that hits sweet, savory, and tangy notes—without fuss. Ready in under an hour and perfect over rice, it’s a crowd-pleaser and meal‑prep champion. Let’s dive in!
Why You’ll Love This Recipe
• **Minimal cleanup** – just one baking sheet, lined and easy to wash.
• **Balanced flavors** – sticky sweet, tangy, aromatic, and umami-packed.
• **Fast prep, all in one place** – less effort, more flavor.
• **Adaptable & forgiving** – swap veggies, adjust sauce sweetness, use chicken thighs, or add heat.
• **Great for leftovers** – tastes even better the next day (if it lasts that long!).
Chef Gordon Ramsay’s Tip
“Use a light hand with the sauce—coat lightly so every piece of chicken and veg gets a glaze, not a puddle. Give it space on the pan so it roasts, not steams.” He also suggests broiling for the final 2 minutes for a beautiful caramelized finish and extra gloss.✨
Ingredients (Serves 4)
- 454 g (1 lb) boneless, skinless chicken breasts, cut into ~2 cm (¾‑in) cubes
- 1 red bell pepper, cored and chopped (~150 g)
- 1 green bell pepper, cored and chopped (~150 g)
- 150 g (1 cup) pineapple chunks (fresh or canned, drained)
- 120 ml (½ cup) sweet and sour sauce (your favorite brand or homemade)
- 30 ml (2 tbsp) low‑sodium soy sauce
- 30 ml (2 tbsp) honey or maple syrup
- 15 ml (1 tbsp) rice vinegar
- 5 ml (1 tsp) garlic powder
- 5 ml (1 tsp) ground ginger (or grated fresh ginger)
- Salt & pepper, to taste (approximately ¼ tsp each salt, ⅛ tsp black pepper)
- Cooked white rice or jasmine rice, for serving (~200 g cooked per person)
- Garnish: sesame seeds (1 tsp), chopped green onions (1 tbsp, ~5g)
Health & Safety Notes
• **Safe Handling**: Always wash hands before and after handling raw chicken.
• **Temperature**: Ensure chicken reaches an internal temperature of 75 °C (165 °F)—use a meat thermometer.
• **Cross‑Contamination**: Don’t reuse utensils or plates that touched raw chicken unless washed.
• **Balanced Nutrition**: Using lean breast meat, bell peppers, pineapple, and a modest amount of honey/or sauce keeps the dish rich in protein and nutrients but not overly sugary.
Directions
- Prep & Preheat: Preheat your oven to 200 °C (400 °F). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
- Make the Sauce: In a medium bowl, whisk together:
– Sweet and sour sauce, soy sauce, honey, rice vinegar, garlic powder, ginger, salt, and pepper. - Coat the Ingredients: Arrange chicken cubes, bell peppers, and pineapple chunks evenly on the sheet pan. Pour the sauce over and gently toss with tongs or your hands (lightly sprayed or gloved) to coat everything in the glaze.
- Bake: Place the sheet pan in the center of the oven and bake for 25–30 minutes. At the 20-minute mark, give everything a quick toss and smooth out into a single layer for even roasting.
- Optional Broil (Gloss Finish): For an extra sticky-brown finish, switch to broil (grill) for the final 2–3 minutes—watch closely to avoid burning.
- Check Doneness: Chicken is ready when it reaches 75 °C (165 °F) internally and juices run clear.
- Serve: Spoon hot cooked rice onto plates or a shallow bowl. Top with the sheet-pan chicken mixture, spooning any pan juices over the rice for extra flavor.
- Garnish: Sprinkle with sesame seeds and chopped green onions. Serve immediately and enjoy!
Why This Method Rocks
• The **one‑pan technique** infuses the chicken and veggies with caramelized flavor from the glaze.
• **Juicy and lean**—chicken stays tender while bell peppers add sweet crunch and vitamin C.
• **Versatile**—swap in broccoli, snow peas, or carrots; use chicken thighs; add chili for some heat; or mix in cashews for crunch.
• **Meal‑prep friendly**—make ahead and reheat, or freeze portions for a fast dinner later.
Nutrition & Health Benefits
| Nutrient | Per Serving (~1/4 recipe + rice) | Health Benefit |
|---|---|---|
| Calories | Approx. 450 kcal | Energizing with lean protein and complex carbs. |
| Protein | ~35–40 g | Supports muscle repair and satiety. |
| Total Carbs | ~50–60 g | Fuel from rice and sauce, plus fiber from veggies. |
| Fiber | ~3–5 g | Helps digestion and blood sugar control. |
| Total Fat | ~5–10 g | Healthy trace fats from sesame garnish and sauce components. |
| Vitamin C | High (from bell peppers and pineapple) | Antioxidant and immune support. |
| Sodium | Moderate (mostly from soy and sauce) | Use low‑sodium soy to reduce intake. |
| Natural Sugars | ~20–25 g | From honey and sweet sauce—moderate for flavor. |
Pro Health Tip
For an extra nutrient boost, switch to brown rice or cauliflower rice—this cuts simple carbs, adds fiber, and enhances digestion. You’ll also keep glycemic load lower, aiding steady energy levels.
Variations & Substitutions
Protein Swap
- Chicken thighs: Juicier and more forgiving—just adjust cooking time if larger.
- Tofu or tempeh: Press tofu beforehand; bake until golden and crisp for a vegetarian version.
Veggie Tweaks
- Broccoli florets, snow peas, or carrots—add texture and color.
- Onions: Red or yellow onions bring sweetness and depth.
Sauce Twists
- Add a spoon of mango or apricot jam for extra sweetness and sheen.
- For spice: toss in chili flakes, fresh sliced chili, or a dash of sriracha.
- Add fresh garlic and ginger for a punchy, fresh flavor upgrade.
10 Detailed FAQs
1. Can I prep in advance?
Yes! Cut everything ahead and store separately in the fridge. Mix the sauce a day ahead. When it’s go‑time, just assemble and bake—great for hectic evenings.
2. Can I freeze it?
Absolutely. Freeze cooked portions separately in freezer‑safe containers. Reheat in the oven at 180 °C (350 °F) until warmed through (about 15–20 minutes). Protects texture and flavor well.
3. How to avoid watery veggies?
Use hearty veggies like bell peppers, and don’t double the sauce. Space items out on the pan—crowding leads to steaming. Toss midway through for even caramelization.
4. Is there a low‑sugar option?
Substitute honey with a sugar‑free alternative or reduce sauce by 25%. Increase rice vinegar or add a squeeze of lime for brightness without added sugar.
5. What if I only have dark soy or regular soy?
Dark soy will deepen color but add sweetness—balance with extra vinegar or dash of fish sauce for complexity. Light soy works well; just taste and adjust seasoning.
6. Can I skip the pineapple?
Yes—add mandarin orange segments, diced apples, or extra bell peppers. Pineapple adds tang and natural sweetness, but the dish still shines without it.
7. How do I make it gluten-free?
Use tamari or gluten-free soy sauce and check that your sweet and sour sauce has no gluten-containing additives—many brands are naturally GF.
8. Can I use a convection oven?
Yes—reduce temperature by ~20 °C (to 180 °C/350 °F) and check 5 minutes earlier. Convection helps brown faster and more evenly.
9. Can I make it spicier?
Definitely—add chili flakes to the sauce, or top with sliced fresh chilies. A dash of sriracha or chili oil after baking is also great for those who like it hot.
10. What sides pair well?
Beyond steamed rice, try quinoa, brown rice, or cauliflower rice for a low-carb option. A simple cucumber salad or Asian slaw adds crisp freshness.
Related Recipes & Resources
Looking for more one-pan meals or Asian-inspired ideas? Check out our one‑pan chicken dinner ideas or explore easy Asian sauces and glazes to elevate your meals.
Final Thoughts
This Sheet Pan Sticky Sweet and Sour Chicken is the epitome of weeknight cooking—fast, flavorful, and fuss-free. With its sticky glaze, colorful veggies, and juicy chicken, it delivers big on taste with minimal effort. Make ahead, freeze for later, switch up ingredients—the flexibility is endless. Paired over rice or a fresh salad, it’s a dinner you’ll crave again and again. Let me know if you’d like SEO-boosting title tags or meta descriptions too—happy to help!
Buen provecho! 🍚🍍🍗
