Sweet & Sour Chicken Recipe: A Low-Calorie & High-Protein Delight ๐๐โจ
1. Introduction
If youโre looking for a delicious and nutritious meal that doesnโt compromise on flavor, look no further than this amazing low-calorie sweet & sour chicken recipe! Packed with protein and bursting with vibrant flavors, this dish is the perfect combination of health and taste. The sweet and tangy sauce blends wonderfully with tender chicken and fresh vegetables, making it a perfect option for a healthy dinner. Not only is this recipe easy to prepare, but it is also loaded with essential nutrients to keep you feeling full and satisfied. If youโre looking for more chicken dinner inspiration, check out these delicious chicken recipes. Letโs dive into the details of this delightful low-calorie sweet & sour chicken!

2. Ingredients for Your Sweet and Sour Chicken
To make this low-calorie sweet & sour chicken, you will need the following ingredients. Using fresh, high-quality ingredients will enhance the overall flavor of your dinner.
- 1 lb boneless, skinless chicken breast, diced
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey or agave syrup
- 1 cup bell peppers (red, yellow, green), sliced
- 1 cup pineapple, diced (fresh or canned)
- 2 tablespoons ketchup
- 1 tablespoon cornstarch
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- 2 tablespoons olive oil for cooking
- Brown rice or whole grain for serving
- Steamed broccoli (optional for serving)
3. Step-by-Step Instructions to Perfect Sweet & Sour Chicken
Step 1: Marinate the Chicken for maximum flavor
Start by marinating the diced chicken breast. In a bowl, combine the chicken with soy sauce, rice vinegar, honey, minced garlic, and minced ginger. Mix well and let it sit for at least 30 minutes to infuse the flavors. Marinating the chicken is crucial for achieving that signature sweet and sour chicken taste. For another flavorful chicken recipe, consider Savory Lemon Herb Roasted Chicken Thighs.

Step 2: Cook the Chicken to Golden Perfection
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the marinated chicken along with any remaining marinade. Cook the chicken for about 7-10 minutes or until it is fully cooked and no longer pink inside. Remove the chicken from the skillet and set aside. Cooking the chicken thoroughly ensures itโs safe to eat and adds to the overall texture of your sweet and sour chicken. You might also enjoy this Smothered Chicken and Rice recipe!

Step 3: Make the Sweet & Sour Sauce from Scratch
In the same skillet, add another tablespoon of olive oil if necessary and sautรฉ the sliced bell peppers until they are tender yet crisp. Add the diced pineapple, ketchup, and a tablespoon of cornstarch mixed with a splash of water to form a sauce. Cook for 3-5 minutes until the sauce thickens. The homemade sweet & sour sauce is what truly makes this dish stand out. The combination of sweet and tangy flavors is irresistible. Looking for another easy chicken recipe? Try this Chicken Bread Recipe!

Step 4: Combine and Serve Your Delicious Sweet and Sour Chicken
Add the cooked chicken back into the skillet and stir well to combine everything. Cook for an additional 2 minutes. Serve this delicious low-calorie sweet & sour chicken over brown rice and garnish with steamed broccoli for an added nutritious touch. This final step brings all the elements together for a harmonious and delicious meal. Donโt forget to check out this Chicken and Broccoli Pasta for more healthy meal ideas!

4. Storage Tips for your Low-Calorie Sweet & Sour Chicken
To store leftovers of this low-calorie sweet & sour chicken, place them in an airtight container and refrigerate. The dish will stay fresh for up to 3 days. You can reheat it in the microwave or on the stovetop until heated through. Proper storage ensures that your high-protein sweet and sour chicken remains delicious and safe to eat.
5. Serving Suggestions for the Best Sweet and Sour Chicken Experience
For a complete meal, serve this low-calorie sweet and sour chicken with brown rice, whole-grain pasta, or quinoa. Steamed vegetables like broccoli, asparagus, or green beans also make excellent accompaniments! Consider adding a side of Korean Ground Beef Bowl for something different. The possibilities are endless!
6. Nutritional Benefits of this High-Protein Sweet & Sour Chicken
This low-calorie sweet & sour chicken is not only delicious but also packed with health benefits. Itโs high in protein, which helps keep you full longer, and low in calories, making it an ideal choice for weight management. The fresh vegetables and pineapple add vitamins and minerals, making this dish a nutritious powerhouse! This recipe is a great addition to your collection of high-protein recipes. You can also check the information here.
7. FAQs About Making Sweet & Sour Chicken at Home
Q1. Can I use tofu instead of chicken in this sweet and sour recipe?
Absolutely! For a vegetarian or vegan option, substitute chicken with firm tofu. Make sure to marinate the tofu in the same way for the best flavor. Using tofu is a fantastic way to enjoy a plant-based version of sweet and sour chicken.
Q2. How can I make this dish spicier?
If you like a kick of heat, add a teaspoon of sriracha or red pepper flakes to the sauce while cooking! Adjust the amount to suit your spice preference.
Q3. Can I freeze this sweet & sour chicken?
Yes, you can freeze this dish. Make sure to cool it completely before placing it in airtight containers. It can be frozen for up to 2 months. Freezing is an excellent way to meal prep and have a healthy meal ready whenever you need it.
8. Variations on the Classic Sweet and Sour Chicken
Feel free to customize this low-calorie sweet & sour chicken by using different vegetables like zucchini, snap peas, or carrots. Additionally, you can switch up the protein by using shrimp or even lean beef! Experimenting with variations keeps the recipe exciting and tailored to your taste.
9. Conclusion: Enjoy Your Delicious and Healthy Sweet & Sour Chicken
This low-calorie sweet & sour chicken recipe brings together incredible flavors and health benefits, making it an ideal choice for any meal. With protein-packed chicken and fresh ingredients, itโs a wholesome dish that satisfies your cravings without the guilt. If you enjoyed this recipe, be sure to browse our other high-protein soup recipes for more healthy options. Give this delightful recipe a try and enjoy a joyous experience of healthy eating!
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Sweet & Sour Chicken Recipe Low-Calorie & High-Protein
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Enjoy a delicious and nutritious Sweet & Sour Chicken recipe that is low-calorie and high-protein. This dish features tender chicken, vibrant vegetables, and a delightful sweet and tangy sauce, making it a perfect choice for a healthy dinner.
- Total Time: 45 minutes
- Yield: 4 servings 1x
Ingredients
- 1 lb boneless, skinless chicken breast, diced
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey or agave syrup
- 1 cup bell peppers (red, yellow, green), sliced
- 1 cup pineapple, diced (fresh or canned)
- 2 tablespoons ketchup
- 1 tablespoon cornstarch
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- 2 tablespoons olive oil for cooking
- Brown rice or whole grain for serving
- Steamed broccoli (optional for serving)
Instructions
- Marinate the diced chicken with soy sauce, rice vinegar, honey, minced garlic, and minced ginger for at least 30 minutes.
- In a skillet, heat 1 tablespoon of olive oil and cook the marinated chicken for 7-10 minutes until fully cooked.
- Add sliced bell peppers and sautรฉ until tender, then mix in diced pineapple, ketchup, and a tablespoon of cornstarch mixed with water to thicken the sauce. Cook for 3-5 minutes.
- Combine the cooked chicken back into the skillet and stir well. Serve over brown rice and garnish with steamed broccoli.
Notes
- This recipe can be made with tofu instead of chicken for a vegetarian option.
- Add sriracha or red pepper flakes for a spicier version.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- For freezing, cool completely and store in airtight containers for up to 2 months.
- Author: Serena Miller
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Skillet
- Cuisine: Asian
- Diet: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 320 Kcal
- Sugar: 10g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg