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Sheet Pan Sweet and Sour Chicken
4.5 from 74 votes

Sheet Pan Sweet and Sour Chicken

Sheet Pan Sweet and Sour Chicken combines bite-sized chicken breast pieces with colorful bell peppers, onion, and pineapple chunks roasted together. The vegetables and chicken are coated in a blend of garlic powder, ground ginger, and oil, then baked until lightly browned. A tangy sauce made from pineapple juice, ketchup, brown sugar, rice vinegar, soy sauce, and cornstarch is prepared separately and added to the pan to coat the ingredients, served alongside cooked rice.

Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
Servings: 6
Calories: 48497 kcal
Course: Main Course, Others
Cuisine: Asian, International

Ingredients

  • 1 onion $0.35, large
  • 2 green bell pepper $1.50
  • 1 red bell pepper $1.69
  • 20 oz can pineapple chunks $1.59
  • 2 chicken breast $2.53, boneless skinless, about 1.25 lb
  • 2 Tbsp neutral cooking oil $0.08, generic cooking oil
  • 1/4 tsp garlic powder $0.03
  • 1/2 tsp ground ginger $0.05
  • salt $0.05, to taste
  • black pepper $0.05, to taste
  • 1/4 cup ketchup $0.20
  • 1/4 cup brown sugar $0.16
  • 1/3 cup rice vinegar $0.16, or apple cider vinegar
  • 1.5 Tbsp soy sauce $0.14
  • 1.5 Tbsp cornstarch $0.06
  • 3 green onion $0.21, sliced
  • 6 cups rice $1.13, cooked

Instructions

    Cup of Yum
  1. Preheat the oven to 400ºF. Cut the onion, bell peppers, and chicken breasts into one-inch pieces. Drain the pineapple well, reserving the juice for the sauce. Place the onion, bell pepper, chicken, and pineapple chunks on a large sheet pan in a single layer. Use two sheets, if needed, to prevent the chicken and vegetables from piling on top of each other. They need a little room to brown correctly.
  2. Drizzle the cooking oil over the ingredients on the sheet pan, followed by the garlic powder, ground ginger, and a pinch or two of salt and pepper. Toss the chicken, bell peppers, onions, and pineapple until they are evenly coated in oil and spices.
  3. Bake the chicken and vegetables in the oven for about 40 minutes, or until they are slightly browned on the edges. Stir half way through the baking time to redistribute the heat and allow excess moisture to evaporate.
  4. While the chicken and vegetables are baking, prepare the sauce. In a small sauce pot whisk together the reserved pineapple juice (about 1 cup), ketchup, brown sugar, vinegar, soy sauce, and cornstarch until the cornstarch is fully dissolved. Heat the mixture over medium flame, stirring often, until it begins to simmer. When it begins to simmer the cornstarch will begin to gel and thicken the sauce. Once the sauce has thickened to a glaze, remove it from the heat and set it aside until ready to use.
  5. When the chicken and vegetables have finished baking, remove them from the oven and pour the prepared sauce over top. Stir until everything is coated in sauce.
  6. Serve the sweet and sour chicken over cooked rice with sliced green onions sprinkled over top.

Notes

  • Choose boneless, skinless chicken breasts for even cooking and easy slicing.
  • Distribute ingredients evenly on the sheet pan to allow proper browning and caramelization.
  • Reserve the pineapple juice to make the sweet and sour sauce accompanying the dish.
  • Sliced green onions add a fresh garnish and mild onion flavor.

Nutrition Information

Serving 1Serving Calories 484.97kcal (24%) Carbohydrates 75.18g (25%) Protein 27.38g (55%) Fat 7.78g (12%) Sodium 891.97mg (37%) Fiber 3.78g (15%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 48497

% Daily Value*

Serving 1Serving
Calories 484.97kcal 24%
Carbohydrates 75.18g 25%
Protein 27.38g 55%
Fat 7.78g 12%
Sodium 891.97mg 37%
Fiber 3.78g 15%

* Percent Daily Values are based on a 2,000 calorie diet.