Healthy Sweet and Sour Chicken

Skip the takeout and try this Healthy Sweet and Sour Chicken recipe instead. This easy homemade version will not only cut the calories in sweet and sour chicken it is also gluten free!

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a bowl of sweet and sour chicken.

Healthy dinner recipes are always useful. Besides this sweet and sour chicken, other popular chicken recipes are this creamy Chicken Broccoli Bake, or if you like a little more spice in your life try this tasty Arroz Con Pollo. Check out my Dinner category for lots of healthy dinner ideas.

IN THIS POST: Everything you need to make Gluten Free Sweet and Sour Chicken

a bowl of sweet and sour chicken.

What you need for this recipe:

This gluten free sweet and sour chicken uses standard pantry and grocery staples which is nice. Healthy swaps are arrowroot starch for flour, coconut sugar instead of white sugar, and a sugar-free variety of ketchup. Ketchup is surprisingly high in sugar.

chicken pieces cut up on a chopping board.

For the healthy sweet and sour sauce:

This gluten free sweet and sour sauce has a perfect balance.

a dish of homemade sweet and sour sauce.

Step by Step

First, to make the batter for sweet and sour chicken toss the pieces of chicken in a bag with the arrowroot powder and shake well to coat each piece.

Next, set yourself up a breading station with a bowl of whisked eggs and a clean plate.

a breading station set up with a bowl of beaten eggs and a bag of chicken pieces being dredged in arrowroot starch.

Dip the chicken pieces in the egg and transfer them to the clean plate. They get flash cooked in a hot skillet with coconut oil.

Did you know coconut oil is very stable at high heat? Coconut oil is excellent for this type of cooking.

After the pieces are cooked, transfer your chicken to a casserole dish.

cooked breaded chicken in a casserole dish.

Finally, layer with some chopped veggies, and cover with your sauce.

Some prefer their sweet and sour chicken with pineapple but this recipe is without pineapple. This is where you would toss in a few pieces before baking if pineapple is your thing.

chicken pieces with breading sprinkled with chopped onions and carrots in a casserole dish.

This gets popped into the oven to get all delicious. 😉

In the meantime, you can make rice to serve alongside it.

TIP! Have you tried my fool-proof method for cooking brown rice? I swear by it.

If you want something really special to serve this chicken with you must try this pineapple rice recipe. It is the perfect side dish!

a bowl of homemade sweet and sour chicken.

My homemade version is a hit with my picky fella and delivery to our house is few and far between. 😉

More gluten free chicken recipes:

a bowl of sweet and sour chicken.

**This recipe was originally posted on February 25, 2015, updated on April 1, 2020, and updated again on August 30, 2021, with recipe notes, writing, and photos.**

If you’ve tried my sweet sour chicken, please rate the recipe and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!

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a bowl of sweet and sour chicken.

Healthy Sweet and Sour Chicken

Sharon Rhodes
Skip the takeout and try this Healthy Sweet and Sour Chicken recipe instead. This easy homemade version will not only cut the calories in sweet and sour chicken it is also gluten free!
5 from 3 votes
Prep Time 15 minutes
Cook Time 45 minutes
0 minutes
Total Time 1 hour
Course Main Course
Cuisine American
Servings 4
Calories 417 kcal



  • Preheat your oven to 325 and lightly grease a 9×9 casserole dish.
  • Add arrowroot starch to a large Ziploc bag and set aside. Season your chicken pieces with sea salt and pepper, then place in the Ziploc. Close the bag and shake it well to coat all of the pieces.
  • Set up a breading station with the eggs beaten in a bowl and a clean plate.
  • Cover each piece of chicken with the egg and place it on the clean plate. Once they are all coated, heat a skillet with 2 tbsp. of coconut oil over medium high.
  • Place chicken pieces in a single layer in the hot skillet (do 2 batches if necessary and adding more coconut oil if needed) and cook on each side for 30 seconds, flipping only once. (it will finish cooking in the oven)
  • Transfer the cooked chicken to the prepared casserole dish and cover it with the chopped peppers and onions.
  • In a medium-sized bowl stir together the coconut sugar, ketchup, vinegar, faux soy sauce, and garlic powder.
  • Pour half of the mixture over your chicken and veggies and pop into the oven for 40 minutes, stirring once at the halfway point.
  • Transfer the remaining sauce to a small saucepan and keep it aside until the chicken is ready, then heat it up to pour over each bowl as desired.
  • Serve over brown rice, which cooks perfectly while your chicken is in the oven.


  • serve with brown rice – this method is my favorite!
  • if you don’t have time to make the soy-free soy sauce coconut aminos is an excellent gluten free substitution.


Calories: 417kcalCarbohydrates: 47gProtein: 27gFat: 12gSaturated Fat: 7gCholesterol: 154mgSodium: 483mgPotassium: 561mgFiber: 1gSugar: 24gVitamin A: 695IUVitamin C: 21.9mgCalcium: 28mgIron: 1.1mg
Keyword gluten free chicken recipe, gluten free sweet sour chicken, healthy sweet and sour chicken
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  1. Hi Sharon…I’m very inexperienced in the kitchen, but I just made this for my family today. It was so simple and they loved it!

  2. I can’t have Chinese food from restaurants because of the nut issue. So I haven’t eaten Chinese food in foreverrrrr! Definitely going to try this sometime.

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