A One-Pan Wonder with Crispy Chicken, Caramelized Pineapple & Vibrant Veggies
Takeout fakeout—made healthier and easier! This sticky-sweet sheet pan dinner features tender chicken, charred bell peppers, and juicy pineapple tossed in a homemade sweet & sour glaze. Ready in 30 minutes with zero frying and minimal cleanup!
✨ Why You’ll Love This Recipe
✅ One-pan magic – No stovetop splatter!
✅ Better-than-takeout – Crispy edges, sticky sauce.
✅ Meal-prep friendly – Doubles easily for leftovers.
✅ Kid-approved – Sweet, tangy, and colorful.
📝 Ingredients
(Serves 4)
For the Chicken & Veggies:
- 1 lb (450g) boneless chicken breasts, cut into 1-inch cubes
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 cup (150g) pineapple chunks (fresh or canned)
For the Sauce:
- ½ cup (120ml) sweet & sour sauce
- 2 tbsp soy sauce (or tamari for GF)
- 2 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp garlic powder
- ½ tsp black pepper
For Serving:
- Cooked white rice
- Sesame seeds & green onions (garnish)
(Optional: ½ tsp red pepper flakes for heat!)
👨🍳 Step-by-Step Instructions
1️⃣ Prep & Sauce
- Preheat oven to 400°F (200°C). Line a sheet pan with parchment.
- In a bowl, whisk sweet & sour sauce, soy sauce, honey, vinegar, garlic powder, and pepper.
2️⃣ Coat & Bake
- Toss chicken, bell peppers, and pineapple with the sauce on the sheet pan.
- Bake 25–30 mins, stirring once, until chicken hits 165°F (74°C) and veggies char slightly.
3️⃣ Serve & Garnish
- Serve over rice, garnished with sesame seeds and green onions.
💡 Pro Tips
🔹 Extra crispiness: Broil 2–3 mins at the end.
🔹 Sauce too thin? Simmer leftovers in a pan to thicken.
🔹 Shortcut: Use frozen stir-fry veggies instead of fresh.
❓ FAQs + Variations
1. Can I use chicken thighs?
✅ Yes! Bake 5–10 mins longer (thighs take more time).
2. How do I store leftovers?
🧊 Fridge: Up to 3 days (reheat in oven for crispiness).
❄️ Freeze: Up to 1 month (store sauce separately).
3. No pineapple?
🍑 Substitute mango or peaches for sweetness.
4. Vegetarian version?
🍆 Swap chicken for tofu or chickpeas (reduce bake time to 20 mins).
5. Spice it up?
🌶 Add sriracha or chili crisp to the sauce.
🍽 Serving Suggestions
- With coconut rice for tropical vibes
- Over cauliflower rice for low-carb
- As lettuce wraps for a lighter meal
⏳ Time & Nutrition
Prep: 10 mins | Cook: 25 mins | Total: 35 mins
Calories: ~380/serving | Protein: 35g | Servings: 4
🌟 Final Thoughts
This Sweet & Sour Chicken is weeknight gold—fast, flavorful, and foolproof. Perfect for:
- Busy families
- Meal-prepped lunches
- When you crave takeout but want it healthier!
Sweet, sticky, and seriously satisfying! 😋🔥
(Tip: For extra glaze, double the sauce and simmer half to drizzle after baking!)
