Macro Friendly Sweet and Sour Chicken

5 from 2 votes

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sweet and sour chicken on plate
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5 from 2 votes

Macro Friendly Sweet and Sour Chicken

This is one of my favorite things to order at a Chinese Restaurant, but my version is made much healthier! Made with chicken, peppers, red onion and fresh pineapple with a homemade sauce that isn't too sweet or sour, I think you will really enjoy this one. This recipe makes a lot of sauce (because I really like to add a lot to my rice) but feel free to cut it in half if you don't like things saucy.
servings 4 servings
Prep Time 15 minutes
Cook Time 20 minutes


  • 1/2 tablespoon vegetable oil
  • 1 pound boneless skinless chicken breasts cut into bite size pieces
  • salt & pepper to taste
  • 1/2 teaspoon garlic powder
  • 1/2 red onion chopped
  • 1 whole bell pepper I used half a red, half a green
  • 2 cloves garlic
  • 1 cup fresh pineapple diced

For the Sweet and Sour Sauce


  • Take the time to prep all your ingredients first before you start cooking! Cut your chicken and sprinkle both sides with salt, pepper and garlic powder. Chop your veggies. Whisk all ingredients for your sauce and set aside.
  • Preheat large, nonstick skillet over medium high heat with cooking spray and add vegetable oil. Add chicken pieces and cook until brown and thoroughly cooked.
  • Add in veggies (reserve pineapple) and cook 2-4 minutes, or longer if you like your vegetables more tender instead of crispy.
  • Pour over sauce and bring to boil to thicken. Once sauce has thickened, add in pineapple and then divide into four equal portions and serve over rice.


The more accurate macros for 1 serving (1/4th) this recipe are as follows: 293 calories, 4.5g F/53.9g C/27.9g P.
If using half the sauce, the accurate macros are: 185.4 calories, 4.5g F/26.4gC/27.9g P. 


Calories: 327kcal | Carbohydrates: 43g | Protein: 27g | Fat: 5g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 1503mg | Potassium: 624mg | Fiber: 1g | Sugar: 34g | Vitamin A: 169IU | Vitamin C: 26mg | Calcium: 28mg | Iron: 1mg
Course: Dinner
Cuisine: Asian
5 from 2 votes (2 ratings without comment)

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