This Healthy Sweet and Sour Chicken is one of those meals I keep coming back to on busy weeknights — not just because it’s ready in under 25 minutes, but because it hits all the right notes: sweet, tangy, satisfying, and light. There’s no deep frying, no heavy breading, and no refined sugar hiding in the sauce — just simple, fresh ingredients that come together to make a dish that feels both comforting and refreshing.

At home, this is the kind of dish I pull together when I’m craving takeout flavors without the post-meal sluggishness. The juicy chunks of chicken, tender-crisp veggies, and sweet pineapple are all coated in a bold sauce that makes the whole bowl pop with flavor.

What Makes This Version Feel Lighter

Let’s be honest, traditional sweet and sour chicken from a takeout joint usually comes with a heavy coating, deep-fried until crispy, and then tossed in a syrupy sauce that’s more sugar than anything else. This version skips all that — and I promise, you won’t miss it.

No breading or deep-frying — just clean, seared chicken in a non-stick pan.
No added sugar — the sweetness comes from pineapple juice and sugar-free ketchup.
Loaded with vegetables — I like to treat it like a fridge-clean-out meal.
No oil needed if your pan is non-stick (but a splash of sesame oil does add nice flavor if you want).

I grew up loving those glossy red sweet and sour dishes, but they always left me feeling like I needed a nap. This one keeps me light on my feet — and still totally satisfied.

Why I Keep Making This Dish

The sauce isn’t overly sweet or harshly sour. It has just the right balance that keeps your fork going back for more.
It’s fast — from chopping to serving in 25 minutes.
Under 500 calories per serving, but it tastes indulgent.
It’s adaptable — toss in whatever veggies are lying around. I’ve even thrown in leftover green beans or half a zucchini before it went soft.
The flavors are bold but mellow enough for kids. No heat, just that sweet-savory combo that pleases everyone at the table.
Makes great leftovers. I always stash one portion for lunch the next day.
You can remix it however you want — seafood, vegetarian, even meatballs if you’re feeling fancy.

Ingredients & Helpful Notes

Chicken: I use chicken breast sliced thin or chopped into bite-sized chunks, especially when I want a leaner option. Chicken thighs work great too — they’re juicier and more forgiving if you tend to overcook. Just trim off any extra fat.

Ketchup: A sugar-free ketchup keeps the sauce balanced without making it cloying. If you’re out, tomato passata works in a pinch — just add a pinch of salt and a dash of monkfruit or stevia to balance the tartness.

Vinegar: Apple cider vinegar adds brightness without being sharp. White vinegar works too, but I find it a little more intense.

Pineapple: Canned pineapple in natural juice is my go-to — it’s reliable, sweet, and easy to chop. But if fresh pineapple is in season, that’s a great upgrade. Just make sure to grab a little pineapple juice too, as it’s key to the sauce.

Capsicum (Bell Peppers): I usually use a mix of red, green, and yellow to make the dish vibrant, but honestly, any kind of pepper works. Even a lone green one will do the job on a weeknight.

Other Veggies: Snow peas and zucchini are quick-cooking and pair well with the sauce, but you can easily swap in whatever’s in your crisper — broccoli florets, shredded cabbage, or even spinach stirred in at the end.

Step-by-Step: How I Make It

1. Cook the Chicken
Cut the chicken into chunks and season with salt and pepper. In a hot non-stick pan, cook it until golden and cooked through, stirring occasionally. Set aside in a bowl.

2. Mix the Sauce
Whisk together soy sauce, vinegar, pineapple juice, ketchup, cornflour, and water in a jug. It’s quick — no simmering needed yet.

3. Stir Fry the Veggies
In the same pan, add your chopped onion, peppers, zucchini, and snow peas with a splash of water. Stir-fry on high heat for a few minutes until they’re just tender but still have a nice bite.

4. Bring Everything Together
Return the chicken to the pan. Pour in the sauce and stir well — it thickens quickly once heated. Add the pineapple chunks at the very end so they stay juicy. Give it one final toss.

5. Serve
Spoon everything over warm rice or noodles. It’s colorful, saucy, and super satisfying.

Kitchen Notes from My Own Cooking

Good Pineapple Makes a Difference: I once used a super tart canned brand and it threw off the whole balance. Look for pineapple packed in juice, not syrup.
Don’t Skip the Onion: Even if you’re not an onion person, this dish really benefits from its mild sharpness. It offsets the sweet and keeps the sauce from tasting flat.
Veggie Swaps: I often use bok choy, thinly sliced cabbage, or leftover green beans. This dish is very forgiving.
Time Saver: On really busy days, I’ve shredded leftover rotisserie chicken and stirred it in with the sauce. It still works beautifully — you just skip the sauté step.

What To Serve It With

Rice: Jasmine rice is the classic — the kind that soaks up sauce without turning mushy. Brown rice is a good high-fiber swap if that’s what you’ve got on hand. When I’m in a real rush, those microwaveable rice pouches are a lifesaver.

Noodles: I like to throw in some pre-cooked noodles (like Hakka or egg noodles) right before adding the sauce so they get coated and reheat nicely.

Low-Carb Sides: I’ve served this over zucchini noodles, cauliflower rice, or even steamed cabbage when I want to keep it light. The sauce is strong enough to carry any base.

Fun Ways to Change It Up

Ginger Zing: A teaspoon of freshly grated ginger in the sauce adds a really fresh punch.
Sweeter Touch: A few cherry tomatoes tossed in at the end melt into the sauce and make it a bit sweeter.
Boost the Flavor: Add a little garlic paste or minced garlic before the sauce goes in.
Spicy Twist: A dab of chili paste or a chopped red chili adds just enough heat for those who like a little fire.

Try These Variations Too

Seafood: This sauce works like a charm with firm fish (like cod), salmon chunks, or even prawns. Just keep an eye on cooking time — seafood cooks fast.
Meatballs: I’ve used this same sauce with homemade turkey meatballs, especially air-fried ones. Toss them in the sauce at the end — so good.
Vegetarian: I’ve made this with chickpeas and even lentils when I wanted a meatless meal. It’s hearty,saucy, and doesn’t feel like a compromise.
Low Carb Sweet And Sour Chicken

Yield: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

If you love classic takeout flavors but crave a lighter touch, this Healthy Sweet and Sour Chicken will hit all the right notes.
Ingredients
- 1 cup snow peas, chopped
- 1 cup zucchini, chopped
- 2 tablespoons soy sauce
- 3 tablespoons apple cider vinegar
- 3 tablespoons low sugar tomato sauce or ketchup
- 1 tablespoon cornflour (cornstarch)
- 2 tablespoons water (for slurry)
- ½ small red onion, cut into thin wedges
- ½ red capsicum (pepper), cut into 2cm pieces
- ½ green capsicum (pepper), cut into 2cm pieces
- 450g canned pineapple chunks in juice, drained (reserve juice for sauce)
- 500g chicken breast, chopped into 2.5cm chunks
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon cooking oil
To serve:
- Steamed jasmine rice, cauliflower rice, or your favorite noodles
Instructions
1. Prepare the Chicken: Season chicken chunks with salt and black pepper, tossing lightly to coat. Heat a non-stick wok over medium-high. Cook the chicken, stirring, until cooked through. Transfer to a bowl and set aside.
2. Mix the Sauce: In a small bowl, combine soy sauce, apple cider vinegar, low sugar ketchup, and the drained pineapple juice. In a separate cup, whisk together the cornflour and water to create a smooth slurry. Stir the slurry into the sauce mixture until well blended.
3. Stir Fry the Veggies: In the same wok, add cooking oil and saute the onion wedges, red and green capsicum, snow peas, and zucchini over high heat. Stir-fry for about 3 minutes, just until the vegetables are starting to soften but still crisp.
4. Combine and Thicken: Return the chicken to the pan. Whisk the sauce and pour it over the chicken and veggies, keeping the heat high. Stir well; the sauce will quickly thicken and coat everything evenly.
5. Finish with Pineapple: Remove pan from heat. Gently fold in the pineapple chunks, stirring to combine.
6. Serve: Divide into 4 bowls and serve with your choice of rice, cauliflower rice, or noodles. Enjoy immediately!
Notes
Chicken thighs can be substituted for chicken breast if you prefer a juicier result—just trim any excess fat.
Low sugar or sugar-free ketchup keeps the sauce lighter. Tomato passata works as an alternative (add extra salt and a touch of stevia or monkfruit to balance flavor).
White vinegar or even fresh lemon juice can stand in for apple cider vinegar.
Canned or fresh pineapple both work—just make sure to use pineapple juice for the sauce.
Any color of capsicum (bell pepper) is great, so use what you have.
Add more or less veggies to suit your taste, or try swapping in broccoli, snap peas, or carrots.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 531Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 106mgSodium: 897mgCarbohydrates: 66gFiber: 5gSugar: 39gProtein: 46g

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© Soumyadip

Cuisine: American / Category: Low Carb Keto Recipes

Let me know if you give this one a try — I love hearing how others adapt it with what they’ve got in their fridge. Whether it’s chicken, fish, or just veggies, the sauce alone is reason enough to make this part of your regular rotation.

Try other Low Carb recipes:

Low Carb Sweet And Sour Chicken