Dinners / By audreyleejohns
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This Low Calorie Sweet and Sour Chicken is just 206 calories per cup, and has 31.3g of protein!
Now you can make your favorite Chinese food takeout at home, for a fraction of the calories. 
Best of all, this healthy sweet and sour chicken recipe is packed with metabolism boosting ingredients and can be meal prepped for lunches or dinners.
Low Calorie Sweet and Sour Chicken
What You’ll Find in this Article:
- Ingredients in Healthy Sweet and Sour Chicken (shopping list!)
- How to Make Healthy Sweet and Sour Chicken
- Low Calorie Sweet and Sour Chicken Recipe (recipe card!)
- Nutrition and Calories in Sweet and Sour Chicken
Ingredients in Healthy Sweet and Sour Chicken
This all-natural healthy, and low calorie sweet and sour chicken recipe is packed with metabolism boosting ingredients that can actually help burn fat!
You can choose to serve this over rice, cauliflower rice, or enjoy it alone. At just 206 calories, you can even have seconds “guilt free”!
Why You’ll Love This Recipe:
- Metabolism Boosting – this recipe has 6 metabolism boosting ingredients!
- Low Calorie – just 206 calories per cup!
- High Protein – there is 31.3g of protein per serving!
- Meal Prep Tips – I’ve included meal prep tips and leftover storage help too.
- Nutrition Label – as always, the reader favorite nutrition label can be found below.
Shopping list for Healthy Sweet and Sour Chicken:
- Olive Oil Spray
- Red bell peppers
- Green bell pepper
- Yellow onion
- Garlic cloves
- Fresh ginger
- Boneless skinless chicken breasts
- Low sodium soy sauce or tamari
- Honey
- Worcestershire sauce
- White vinegar
- Tomato paste
- Cornstarch
- Pineapple
How to Make Healthy Sweet and Sour Chicken
This easy Chinese chicken recipe takes just 30 minutes to make, and even comes with some meal prep tips. So make a big batch of this recipe and store the leftovers as meal prep lunches and dinners for later.
Tools and Equipment:
- Large Pan
- Small Bowl
- Whisk
- Wooden Spoon or Spatula
- Measuring cups and spoons
How to Make Healthy Sweet and Sour Chicken:
- Heat a large pan over medium heat, and spray with olive oil.
- Add the bell peppers, and onions and cook for 5 minutes until they start to soften. Move to a plate and set aside.
- To the pan, add the garlic and ginger, and cook for 1 minute until fragrant.
- Add in the chicken and cook for 8-10 minutes until cooked through.
- Meanwhile, in a small bowl, combine the soy sauce, honey, Worcestershire, vinegar, tomato paste, and cornstarch. Whisk well until the cornstarch is dissolved.
- Pour sauce over the chicken, toss the chicken in the sauce to coat and simmer for 2-3 minutes until the sauce thickens.
- Add the vegetables back to the pan, along with the pineapple.
- Toss everything together and cook for an additional 2-3 minutes until warmed through.
- Top with sesame seeds and serve hot over rice, or alone.
Meal Prep Tips:
- Prepare the sweet and sour chicken as directed.
- Meanwhile lay out clean meal prep containers and add a scoop of rice to each.
- Allow the chicken to cool completely, then add 1 cup to each meal prep container.
- Cover and place in the fridge (will hold for 5 days) or freezer (will hold for 1 month).
- To Reheat:Microwave for 2-3 minutes (for defrosted) or 5 minutes for frozen.
Low Calorie Sweet and Sour Chicken Recipe
This low calorie high protein chicken recipe is easy and delicious. I like to serve it over rice but if you are sensitive to carbs, serve it alone or over Cauliflower Rice.
More Low Calorie Recipes:
- Low Calorie Chicken Soup for Weight Loss {45 Calories}
- Low Calorie Lettuce Shrimp Wraps {126 Calories}
- Low Calorie Pasta Casserole {161 Calories}
- Low Calorie Minestrone Weight Loss Soup {150 Calories}
- Low Calorie Chicken Piccata Pasta {388 Calories}
Low Calorie Sweet and Sour Chicken
Lose Weight By Eating
This Low Calorie Sweet and Sour Chicken is just 206 calorie per cup, and is great alone or served over rice.
I have included meal prep tips, so if you don't need all 7 servings tonight, ad the remaining servings to meal prep containers for healthy dinners to "take to work" lunches.
Special Tip: I like to get frozen pineapple chunks to make this recipe. They are already cubed and much lower in cost than buying a whole pineapple. If you choose to get frozen pineapple chunks as well, defrost before adding to the chicken.
5 from 3 votes
Print RecipePin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course dinner
Cuisine Chinese
Servings 7 servings
Calories 206 kcal
Equipment
large pan
Small Bowl
Whisk
Wooden Spoon or Spatula
Ingredients
- Olive Oil Spray
- 2 red bell peppers rough chopped
- 1 green bell pepper rough chopped
- 1 yellow onion rough chopped
- 3 garlic cloves minced
- 1 tablespoon fresh grated ginger
- 1 ½ pounds boneless skinless chicken breasts
- ¼ cup low sodium soy sauce or tamari
- 2 tablespoons honey
- 2 tablespoons Worcestershire sauce
- 1 tablespoon white vinegar
- 1 tablespoon tomato paste
- 2 tablespoons cornstarch
- 1 cup pineapple chunks
- 1 tablespoon sesame seeds (optional)
Instructions
Heat a large pan over medium heat, and spray with olive oil.
Add the bell peppers, and onions and cook for 5 minutes until they start to soften. Move to a plate and set aside.
To the pan, add the garlic and ginger, and cook for 1 minute until fragrant.
Add in the chicken and cook for 8-10 minutes until cooked through.
Meanwhile, in a small bowl, combine the soy sauce, honey, Worcestershire, vinegar, tomato paste, and cornstarch. Whisk well until the cornstarch is dissolved.
Pour sauce over the chicken, toss the chicken in the sauce to coat and simmer for 2-3 minutes until the sauce thickens.
Add the vegetables back to the pan, along with the pineapple.
Toss everything together and cook for an additional 2-3 minutes until warmed through.
Top with sesame seeds and serve hot over rice, or alone.
Meal Prep Tips:
Prepare the sweet and sour chicken as directed.
Meanwhile lay out clean meal prep containers and add a scoop of rice to each.
Allow the chicken to cool completely, then add 1 cup to each meal prep container.
Cover and place in the fridge (will hold for 5 days) or freezer (will hold for 1 month).
To Reheat: Microwave for 2-3 minutes (for defrosted) or 5 minutes for frozen.
Nutrition
Serving: 1cupCalories: 206kcalCarbohydrates: 17.4gProtein: 31.3gFat: 2.1gSaturated Fat: 0gCholesterol: 74mgSodium: 442mgPotassium: 204mgFiber: 1.7gSugar: 11.8gCalcium: 17mgIron: 2mg
Keyword Healthy Sweet and Sour Chicken, low calorie sweet and sour chicken, Skinny Sweet and Sour Chicken, sweet and sour chicken
Tried this recipe?Let us know how it was!
Nutrition and Calories in Sweet and Sour Chicken
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Article History:
- Originally written and published March 25, 2023 by Audrey Johns
- Updated on October 2, 2023 by Audrey Johns
