Baked Sweet and Sour Chicken

Craving the sweet and tangy flavors of your favorite Chinese takeout, but worried about the calories? Fear not, for we’re about to take you on a culinary journey that will satisfy your taste buds without compromising on your health. Delve into the world of Baked Sweet and Sour Chicken, a delightful fusion of taste and nutrition that’s simple enough for beginners and delicious enough for connoisseurs.


  • 4 boneless skinless chicken breasts, cut into 1″ pieces
  • 1 cup corn starch
  • 2 large eggs
  • 1/4 cup vegetable oil
  • 1/2 cup granulated sugar
  • 1/4 cup ketchup
  • 1/2 cup apple cider vinegar
  • 2 tbsp. soy sauce
  • 1 tsp. garlic powder
  • 1/2 tsp. sea salt


  • Preheat oven to 325F and line a 13 x 9-inch pan with parchment paper.
  • Set aside. Season chicken breasts with salt and pepper.
  • Add cornstarch to a large ziploc bag and add chicken breast. Shake to coat.
  • In a shallow bowl, beat together eggs. Heat oil in a skillet over medium-high heat until sizzling.
  • Dip chicken breasts in eggs and add to the skillet. Sear chicken until golden and place in the prepared pan.
  • In a medium bowl, combine sugar, ketchup, vinegar, soy sauce, garlic powder, and sea salt and whisk.
  • Pour over chicken and bake for 1 hour, tossing halfway through.
  • Serve with rice.


Opening with the aroma that wafts through the kitchen as you prepare Baked Sweet and Sour Chicken is a sensory treat. It’s the enticing smell of sweet pineapple, the zingy kick of vinegar, and the savoriness of tender chicken—all baking in a harmonious blend of luscious flavors. This dish is a star selection for family dinners, and trust us, it surpasses standard takeout every time.

What makes this blog post unique is its alignment with the interests of women, who not only love good food, but are also increasingly health-conscious for their own well-being and that of their families. Let’s break it down and serve you a tantalizing plate of home-cooked virtue without sacrificing on flavor.

Variations and Substitutions: Engage Your Inner Chef

Traditional vs. Baked: A Culinary Tug of War

The traditional deep-fried preparation of sweet and sour chicken is delicious, but it’s often laden with unnecessary oils and adds an extra layer to your waistline you may want to avoid. Conversely, the baked version delivers a crispy texture outside, succulent meat inside, and a much healthier approach. We’ll explore the art of baking your chicken to perfection—crispy without the calories.

Gluten-Free Flour and Alternatives

For those who are gluten-conscious, making simple swaps in your flour choice opens a whole new world of possibilities. We’ll navigate through the gluten-free flour aisle and discover the best options for a light, yet sturdy breading crust that elevates your dish.

Sweetness from Nature: Choosing Natural Sugars

Refined sugars are out, and natural sweeteners are in. Understanding the diversity and how to use honey, maple syrup, coconut sugar, and dates in your sweet and sour sauce is crucial. We’ll provide you with the low-down on the sweetest, healthiest substitutes.

Mindful Marinating with Less Sodium

Master the art of marination, reducing the need for additional sodium-rich sauces. We’ll walk you through the creation of a mouth-watering marinade that enhances taste while being conscious of your sodium intake.

Health Benefits: Savoring Without Guilt

Baked, Not Fried: Reducing Fat Intake

By choosing to bake, you significantly cut down on unnecessary fats and calories. This simple swap boasts numerous health benefits, ensuring you indulge without the guilt.

Protein Power: Why Chicken Is Your Friend

Baked Sweet and Sour Chicken is an excellent source of lean protein, vital for muscle growth and repair. This part of your dish forms the foundation for a well-balanced meal that keeps you fuller, longer.

Vitamin C Kick: The Wonders of Pineapple

Pineapple in our sweet and sour sauce packs a Vitamin C punch, a powerful antioxidant that supports your immune system and helps maintain healthy skin.

Fiber Focus: Balance Your Diet with Vegetables

Including peppers, onions, and other favorite veggies not only enhances the dish’s appeal but also boosts its fiber content, essential for a well-functioning digestive system.

Serving and Storage Tips: The How-To Guide

Dinner’s Served: Plating Like a Pro

The final presentation can elevate an ordinary dish to an extraordinary one. We’ll share tips on how to plate your Baked Sweet and Sour Chicken like a professional, making every meal feel like a restaurant experience at home.

Prep for Success: Meal Planning and Bulk Cooking

Meal planning can be a godsend, and this dish is perfect for preparing ahead or in a larger batch. We’ll show you how to maximize your time in the kitchen to minimize it later.

The Sweet and Sour Season: Making Your Ingredients Play Nice

Timing is everything, especially when baking delicate chicken. Learning how to time your ingredients’ entry into the dish guarantees a perfectly timed symphony of flavors.

Frequently Asked Questions (FAQs): Addressing Your Culinary Concerns

Can I prepare the chicken ahead of my guests’ arrival?

Definitely! Preparing the chicken in advance and warming it just before serving maintains its crispness and flavor without the last-minute kitchen rush.

What’s the best way to store leftovers?

Leftovers can keep in an airtight container for 2-3 days in the refrigerator. However, we doubt you’ll need to store any with this tantalizing dish.

How can I reheat the chicken without losing its freshness?

For the best reheating, use an oven or toaster oven on a low temperature to keep the chicken’s integrity. Microwaving can make the breading soft, but if time is of the essence, it’s a suitable alternative.

The Sweet and Sour Chicken Challenge: Your Turn To Master the Dish

We believe the kitchen is not just a place to prepare food—it’s a laboratory for creativity and expression. This Baked Sweet and Sour Chicken recipe is a canvas for your innovation and care. Make it your own, give it a healthy spin, and relish in the sweet and sour symphony you create.

The satisfaction of a home-cooked, health-conscious meal is unparalleled, not just for your taste buds but for your overall well-being. So, gather your ingredients, put on your apron, and whisk up the magic. Let the breeze of pineapple, the tang of vinegar, and the crunch of baked chicken be your guide to a culinary masterpiece.