Low Calorie Sweet and Sour Chicken

Low Calorie Sweet and Sour Chicken

This Low Calorie Sweet and Sour Chicken is just 206 calories per cup, and has 31.3g of protein!. Now you can make your favorite Chinese food takeout at home, for a fraction of the calories.

Low Calorie Sweet and Sour Chicken

Ingredients You’ll Need:

  • Olive Oil Spray
  • 2 red bell peppers rough chopped
  • 1 green bell pepper rough chopped
  • 1 yellow onion rough chopped
  • 3 garlic cloves minced
  • 1 tablespoon fresh grated ginger
  • 1 ½ pounds boneless skinless chicken breasts
  • ¼ cup low sodium soy sauce or tamari
  • 2 tablespoons honey
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon white vinegar
  • 1 tablespoon tomato paste
  • 2 tablespoons cornstarch
  • 1 cup pineapple chunks
  • 1 tablespoon sesame seeds (optional)

Low Calorie Sweet and Sour Chicken

Low Calorie Sweet and Sour Chicken

Healthy Sweet and Sour Chicken Meal Prep and Storage

Meal Prep: You can meal prep 2 ways. You can cook the healthy recipe completely then store for later, or add the ingredients to a bag, mix and add to the freezer for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)

Low Calorie Sweet and Sour Chicken

Low Calorie Sweet and Sour Chicken

Low Calorie Sweet and Sour Chicken

Low Calorie Sweet and Sour Chicken

Lose Weight By Eating
This Low Calorie Sweet and Sour Chicken is just 206 calorie per cup, and is great alone or served over rice.
I have included meal prep tips, so if you don't need all 7 servings tonight, ad the remaining servings to meal prep containers for healthy dinners to "take to work" lunches.
Special Tip: I like to get frozen pineapple chunks to make this recipe. They are already cubed and much lower in cost than buying a whole pineapple. If you choose to get frozen pineapple chunks as well, defrost before adding to the chicken.
5 from 3 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner
Cuisine Chinese
Servings 7 servings
Calories 206 kcal


  • large pan
  • Small Bowl
  • Whisk
  • Wooden Spoon or Spatula


  • Olive Oil Spray
  • 2 red bell peppers rough chopped
  • 1 green bell pepper rough chopped
  • 1 yellow onion rough chopped
  • 3 garlic cloves minced
  • 1 tablespoon fresh grated ginger
  • 1 ½ pounds boneless skinless chicken breasts
  • ¼ cup low sodium soy sauce or tamari
  • 2 tablespoons honey
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon white vinegar
  • 1 tablespoon tomato paste
  • 2 tablespoons cornstarch
  • 1 cup pineapple chunks
  • 1 tablespoon sesame seeds (optional)


  • Heat a large pan over medium heat, and spray with olive oil.
  • Add the bell peppers, and onions and cook for 5 minutes until they start to soften. Move to a plate and set aside.
  • To the pan, add the garlic and ginger, and cook for 1 minute until fragrant.
  • Add in the chicken and cook for 8-10 minutes until cooked through.
  • Meanwhile, in a small bowl, combine the soy sauce, honey, Worcestershire, vinegar, tomato paste, and cornstarch. Whisk well until the cornstarch is dissolved.
  • Pour sauce over the chicken, toss the chicken in the sauce to coat and simmer for 2-3 minutes until the sauce thickens.
  • Add the vegetables back to the pan, along with the pineapple.
  • Toss everything together and cook for an additional 2-3 minutes until warmed through.
  • Top with sesame seeds and serve hot over rice, or alone.

Meal Prep Tips:

  • Prepare the sweet and sour chicken as directed.
  • Meanwhile lay out clean meal prep containers and add a scoop of rice to each.
  • Allow the chicken to cool completely, then add 1 cup to each meal prep container.
  • Cover and place in the fridge (will hold for 5 days) or freezer (will hold for 1 month).
  • To Reheat: Microwave for 2-3 minutes (for defrosted) or 5 minutes for frozen.


Serving: 1cupCalories: 206kcalCarbohydrates: 17.4gProtein: 31.3gFat: 2.1gSaturated Fat: 0gCholesterol: 74mgSodium: 442mgPotassium: 204mgFiber: 1.7gSugar: 11.8gCalcium: 17mgIron: 2mg
Keyword Healthy Sweet and Sour Chicken, low calorie sweet and sour chicken, Skinny Sweet and Sour Chicken, sweet and sour chicken
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Sweet and Sour Chicken

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