Sheet Pan Sticky Sweet and Sour Chicken – Easy, Saucy, and Better Than Takeout

Sheet pan sticky sweet and sour chicken is your answer to a weeknight craving for bold, tangy, and irresistibly glossy Chinese-inspired flavors — made right in your oven with minimal mess. Tender chicken pieces roast on a single pan alongside colorful bell peppers and onions, then get tossed in a homemade sticky sweet and sour sauce that’s savory, zesty, and perfectly balanced.

Unlike deep-fried versions, this roasted approach keeps things lighter and simpler without sacrificing the signature taste. The magic happens when the sauce thickens in the oven, clinging to every golden bite of chicken and caramelizing slightly at the edges.

Whether served over rice, noodles, or on its own, this dish brings the comfort of takeout with the ease of a homemade one-pan dinner.

Ingredients Overview

This recipe uses simple, fresh ingredients to create layers of flavor with every bite.

• Boneless, Skinless Chicken Thighs or Breasts: Thighs are juicier and more forgiving in the oven, but breasts work well if you prefer leaner meat. Cut into bite-sized chunks for even cooking.

• Bell Peppers: A mix of red, yellow, and green adds color, crunch, and sweetness. These vegetables caramelize beautifully during roasting.

• Red Onion: Adds a mild sharpness and turns sweet as it roasts. You can also use white or yellow onion in a pinch.

• Pineapple Chunks: Classic in sweet and sour dishes, they bring bright, juicy bursts of flavor that pair beautifully with the sauce.

• Cornstarch: Coats the chicken lightly to help it brown and absorb sauce better, mimicking the texture of lightly fried chicken.

• Neutral Oil (e.g., avocado or canola): Helps roast the chicken and vegetables to a golden finish.

For the Sweet and Sour Sauce:

• Ketchup: Adds sweetness, tang, and a deep red hue.

• Rice Vinegar: Brings that essential sour punch. White vinegar also works, but rice vinegar is milder and more traditional.

• Soy Sauce: Adds savory umami to balance the sweet notes.

• Brown Sugar or Honey: For sweetness and stickiness.

• Garlic & Ginger: Bright, aromatic depth.

• Cornstarch Slurry: Helps thicken the sauce in the oven into a glossy glaze.

Ingredient Swaps

• Vegetarian Version: Replace chicken with tofu or roasted cauliflower.

• Gluten-Free: Use tamari instead of soy sauce and ensure all sauces are labeled gluten-free.

• Low Sugar: Use a sugar substitute like coconut sugar or reduce sweetener by 25% — the pineapple still brings natural sweetness.

Step-by-Step Instructions

Here’s how to make this vibrant dish from prep to plate — all on a single sheet pan.

1. Preheat the Oven
   Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper or lightly oil it to prevent sticking.

2. Prep the Chicken
   Cut chicken into 1-inch pieces. Toss with 1 tablespoon cornstarch, salt, and pepper. The cornstarch helps create a light crust and binds the sauce later.

3. Prepare the Vegetables and Pineapple
   Slice bell peppers and onion into bite-sized chunks. Drain canned pineapple or use fresh chunks.

4. Assemble on Sheet Pan
   Spread the chicken, vegetables, and pineapple evenly over the sheet pan. Drizzle with a bit of oil and toss gently with your hands to coat. Keep everything in a single layer for even browning.

5. Roast
   Bake for 18–20 minutes, stirring halfway through. Chicken should be golden and vegetables tender-crisp.

6. Make the Sweet and Sour Sauce
   While the chicken roasts, whisk together in a small saucepan:

   • ⅓ cup ketchup

   • ⅓ cup rice vinegar

   • 3 tbsp brown sugar or honey

   • 2 tbsp soy sauce

   • 2 cloves garlic, minced

   • 1 tsp grated ginger

   • 1 tsp cornstarch mixed with 1 tbsp water

   Simmer over medium heat until glossy and thickened — about 3–4 minutes. It should coat the back of a spoon.

7. Add Sauce to Sheet Pan
   Once the chicken and veggies are cooked, pour the sauce evenly over everything. Toss with a spatula to coat all pieces well.

8. Broil (Optional but Recommended)
   Set oven to broil for 2–3 minutes to caramelize the sauce. Watch closely to avoid burning.

9. Serve Hot
   Garnish with green onions or sesame seeds and serve over white rice, brown rice, or noodles.

Chef’s Tips

• Don’t overcrowd the pan — space between pieces helps them roast rather than steam.

• Broiling at the end adds depth and sticky edges that elevate the dish.

• Double the sauce if you like extra to drizzle over rice.

Tips, Variations & Substitutions

• Add Heat: Stir a teaspoon of chili garlic sauce or sriracha into the sweet and sour sauce for a spicy version.

• More Vegetables: Add broccoli florets, sugar snap peas, or carrots — just cut them to similar sizes so they roast evenly.

• Meal Prep Friendly: Make a double batch and store in airtight containers for 3–4 days. Reheat in the oven or stovetop for best texture.

Serving Pairings

• Rice: Jasmine rice, brown rice, or even coconut rice.

• Noodles: Toss with lo mein, rice noodles, or stir-fried egg noodles.

• Side Dishes: Try with steamed bok choy, sesame cucumbers, or a light miso soup.

Nutritional & Health Notes

This baked version offers a lighter alternative to the deep-fried takeout classic.

• Protein-rich from chicken.

• Vegetable-heavy, with bell peppers, onions, and pineapple offering vitamin C and antioxidants.

• Lower fat thanks to roasting vs frying.

• Reduced sugar when you adjust the sauce to taste or use fruit-only sweetness.

To keep it low carb, serve over cauliflower rice or zucchini noodles.

FAQs

Q1: Can I use frozen chicken?

A1: Yes, but be sure to fully thaw and pat it dry before roasting. Excess moisture will prevent browning and cause steaming.

Q2: Can I make this ahead?

A2: You can prep all ingredients and the sauce ahead of time. Roast and combine just before serving for best texture.

Q3: What if I don’t have rice vinegar?

A3: White vinegar or apple cider vinegar can be used — though rice vinegar gives the most balanced flavor. Start with a little less and adjust to taste.

Q4: Can I skip the broiling step?

A4: Yes, but broiling adds caramelized edges and a sticky finish. If skipping, consider simmering the sauce a bit longer for deeper color.

Q5: How do I store and reheat leftovers?

A5: Store in an airtight container for up to 4 days. Reheat in a skillet over medium heat or bake at 350°F for 10 minutes to maintain texture.

Q6: Is this kid-friendly?

A6: Very much so! The sauce is mild, sweet, and tangy — loved by picky eaters. You can leave out ginger or reduce vinegar slightly for younger palates.

Q7: Can I double this recipe?

A7: Yes. Use two sheet pans and rotate them halfway through cooking. Don’t overcrowd to maintain caramelization.

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