I've transformed the classic pork version into a sweet and sour chicken combining chicken breast bites, a vibrant sweet and sour sauce and pineapple chunks for good measure. I've added in extra veggies to make it meal prep friendly, and it's served on top of rice to soak up all the tangy and sweet flavours from the sauce.
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Why you'll love this recipe
Lighter option. I've made this with chicken breast, no batter and lots of extra veggies to make it a healthier option that still resembles the takeaway version.
Chicken breast. This lean protein option is great for meal prepping - try my honey soy chicken breast or satay noodles with veggies next.
Quick and easy. This chicken stir fry is done and on the table in 30 minutes, making it perfect for busy weeknights like my Kung pao chicken or black pepper chicken with rice.
Ingredients
Chicken breast. Chicken breast is a lean and versatile protein that works well in stir-fry dishes. You can substitute for thighs if you prefer.
Pineapples in juice. You want to get the tin that has the "pineapples in juice" rather than "in syrup" as the juice will be added to the sauce.
Sugar. This is used to balance the tanginess from the vinegar and tomatoes. Most recipes will use quite a significant amount, I have adjusted with some testing to decrease, while still ensuring it is as authentic as possible.
White vinegar. You can use any version of white vinegar (e.g. white wine vinegar, mirin etc.) all will have similar effect.
Worcestershire sauce and oyster sauce. These are optional, but they help give the real punch of flavour you're used to in a sweet and sour sauce.
Substitutions and variations
How to make sweet sour chicken
Step 1: Coat the chicken breast pieces in cornflour. This keeps the moisture in the chicken without batter.
Step 2: Mix sauce ingredients together
Step 3: Saute onion for 2 minutes and then add chicken until mostly white.
Step 4: Add vegetables into the pan and cook for another 2 minutes.
Step 5: Add sauce and bring to a boil. Lower heat and let simmer for another 5 minutes or until chicken is cooked.
Step 6: Serve on top of rice.
My Top Tips
Prep everything in advance!!
Since stir-frying is a fast process, have all your ingredients prepped and ready to go before you start cooking. This includes mixing the sweet and sour sauce ingredients ahead of time.
Meal prepping stir fry sweet and sour chicken
Meal prepping sweet and sour chicken (don't forget the pineapple) is a great way to ensure you have a tasty, balanced meal ready to go during the week.
You have a balanced prep with chicken breast for the lean protein, lots of added veggies and a serving of rice for your carbs.
Storing
Store in airtight containers in the refrigerator for up to 4 days, keeping the sauce and rice separate if possible to maintain texture.
Reheating
Add an ice cube to the rice and reheat in the microwave on 1 minute intervals. Mix the sweet and sour chicken and rice together only after the minute/two minutes so the rice doesn't break.
If the sweet and sour sauce has thickened too much, add a splash of water to loosen it up.
Freezing
This stir fry can be frozen for up to 6 months. To freeze, allow it to cool completely before transferring to freezer-safe containers.
I recommend freezing the rice separately (or at least on top of the chicken) so the sauce doesn't cause the rice to go mushy (see image).
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
"Healthy" is subjective and anything can be eaten in moderation. Sweet and sour chicken can be a more balanced meal option and more meal prep friendly if prepared with lean chicken breast, plenty of vegetables, and a lighter sauce that is lower in sugar. Skipping the batter or deep frying also helps reduce the calorie content, making it a more balanced dish.
Yes, sweet and sour chicken can be frozen. To freeze, allow the dish to cool completely before transferring it to an airtight container or freezer-safe bag. It can be stored in the freezer for up to 6 months. When ready to eat, thaw overnight in the refrigerator and reheat on the stove or in the microwave. If you can, store the rice separately or cook rice fresh for the homemade sweet and sour chicken stir fry when you're ready to eat it..
Yes, you can make sweet and sour chicken without pineapple. To maintain the sweet and tangy flavour, you can use alternatives like apple cider vinegar, orange juice, or a bit of honey mixed with lemon or lime juice in the sauce.
Other chicken breast recipes
Or, you can have a browse through my chicken breast meal prep recipes for more delicious eats.
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
I'd love to hear from you! Sign up for my email list and follow along on Instagram, Facebook, Youtube or Pinterest. If you loved my recipe, please consider leaving a star rating and comment down below.
Recipe
Sweet and Sour Chicken with Rice
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Equipment
Ingredients
Sweet & Sour Stir Fry
- 600 g (1 lb) chicken breast ,
- 30 g (2 tablespoon) cornflour
- 1 brown onion,
- 1 red bell pepper / capsicum,
- 1 green bell pepper / capsicum,
- 2 carrots ,
- 15 g (1 tablespoon) olive oil
- 300 g (10 ½ oz) pineapple pieces, approx.1 can, see note 1
Sweet & Sour Sauce (buy your own, or use recipe below
- 15 g (1 tablespoon) white sugar
- 60 ml (¼ cups) white vinegar , subs note 2
- 140 ml (½ cups) pineapple juice, from the can
- 45 ml (3 tablespoon) ketchup, tomato sauce
- 5 ml (1 teaspoon) worcestershire sauce , subs note 3
- 20 ml (1 tablespoon) soy sauce, subs note 4
- 5 ml (1 teaspoon) oyster sauce, subs note 5
- 2 cloves garlic , crushed or grated, subs note 6
- 5 g (2 teaspoon) ginger , crushed or grated, subs note 6
- 5 g (2 tablespoon) cornflour
Rice (to serve - cook your way or see my tips)
- 200 g (1 cups) rice , yields approx. 3 cups, cooked your way or see my tips,
Instructions
Prepare the Ingredients
- Dice 600 g (1 lb) chicken breast into approx. 1 inch pieces. Add to a bowl with 30 g (2 tablespoon) cornflour and toss to coat. Set aside for 10 minutes.
- Cook 200 g (1 cups) rice your own way or follow my directions for different methods.
- Mince 5 g (2 teaspoon) ginger and 2 cloves garlic . Mix together with 15 g (1 tablespoon) white sugar, 60 ml (¼ cups) white vinegar , 140 ml (½ cups) pineapple juice, 45 ml (3 tablespoon) ketchup, 5 ml (1 teaspoon) worcestershire sauce , 20 ml (1 tablespoon) soy sauce, 5 ml (1 teaspoon) oyster sauce until sugar dissolves.
- Dice: 1 brown onionThinly slice: 1 red bell pepper / capsicum, 1 green bell pepper / capsicum, 2 carrots , 300 g (10 ½ oz) pineapple pieces (retain juice)
Stir Fry
- Preheat the wok with 15 g (1 tablespoon) olive oil over high heat. It's ready when a sprinkle of water evaporates almost immediately.
- Add 1 brown onion and toss for 2 minutes. Add 600 g (1 lb) chicken breast and stir fry until its turned mostly white.
- Add the rest of the vegetables and stir fry for another 2 minutes
- Add sauce to the pan and bring to a boil, then lower the heat to simmer until the sauce slightly thickens (approx. 10 minutes). If it fails to thicken, make a slurry by mixing 1 tablespoon with 2 tablespoon water and pour in.
Serve
- Once the chicken reaches 70°C (160°F), remove from heat and let it sit for 5 minutes. Serve over rice with a garnish of spring onion if desired.
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