This Sheet Pan Sweet and Sour Chicken is the perfect balance of sweet and tangy flavors combined with savory chicken and roasted vegetables. The chicken comes out tender and juicy, while the vegetables retain their crispness, adding a satisfying texture to every bite.
The beauty of this dish lies in its simplicity. With just a handful of ingredients and minimal prep time, you can create a meal that is sure to impress. The combination of sweet and sour sauce with garlic and soy sauce creates a deliciously balanced flavor profile, making this a perfect choice for a quick family dinner or a weeknight treat.
Full Recipe:
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1 pound chicken breast, cut into bite-sized cubes
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1 red bell pepper, cut into strips
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1 yellow bell pepper, cut into strips
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1/2 onion, thinly sliced
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1 tablespoon olive oil
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1/2 cup sweet and sour sauce
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2 cloves garlic, minced
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1 tablespoon soy sauce
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1 tablespoon rice vinegar
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1 teaspoon sesame oil
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Salt and pepper to taste
Directions:
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Preheat the oven to 400°F (200°C).
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Line a sheet pan with parchment paper for easy cleanup.
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In a large bowl, toss the chicken cubes with olive oil, garlic, soy sauce, rice vinegar, sesame oil, salt, and pepper until evenly coated.
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Arrange the seasoned chicken on the prepared sheet pan.
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Add the bell peppers and onion to the sheet pan, spreading them evenly around the chicken.
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Drizzle the sweet and sour sauce over the chicken and vegetables.
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Roast for 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender.
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Serve hot with rice or your favorite side dish.
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 300 kcal | Servings: 4 servings
Why Choose a Sheet Pan Meal?
When you’re pressed for time but still want to eat something home-cooked, sheet pan meals are the answer. They require minimal preparation and cleanup, making them an ideal option for anyone who dislikes spending too much time in the kitchen. All you need is a single baking sheet, which means no pots, pans, or multiple utensils to clean afterward. This saves you time, energy, and washing up, all while delivering a tasty and nutritious meal.
Sheet pan meals are also incredibly versatile. They allow you to experiment with different ingredients, adapt to various dietary preferences, and even use up whatever vegetables or proteins you have left in the fridge. For this particular recipe, you can easily swap out the chicken for another protein like shrimp or tofu, and you can mix and match the vegetables based on what’s in season or what you have available in your pantry.
The Key to Perfect Sweet and Sour Chicken
The essence of sweet and sour chicken lies in the sauce. It is the star of the dish, bringing together the bold flavors that make this recipe irresistible. The balance between the sweetness of the sauce and the acidity from the vinegar or citrus is what gives sweet and sour chicken its signature tang. In this sheet pan version, the chicken absorbs the flavors of the sauce while roasting alongside bell peppers and onions, creating a harmonious flavor profile that pairs wonderfully with the savory chicken and crunchy vegetables.
When making sweet and sour chicken, it’s important to use a sauce that is both tangy and sweet without overpowering the natural flavors of the chicken. Opting for a store-bought version can work in a pinch, but for a truly personalized taste, making your own sauce from scratch can elevate the dish even further. Whether you decide to go for a homemade or store-bought sauce, make sure it’s balanced to your taste, as this will determine the overall success of the dish.
Why Chicken is the Ideal Protein for This Dish
Chicken is one of the most versatile proteins out there, making it a great choice for sheet pan meals like this one. It’s affordable, cooks quickly, and pairs well with a wide variety of flavors. In this recipe, the chicken is diced into bite-sized pieces to ensure even cooking and maximum flavor absorption from the sweet and sour sauce. Roasting the chicken in the oven on a sheet pan allows it to develop a slightly crispy exterior while staying juicy on the inside, making each bite tender and flavorful.
If you’re looking to switch things up, you can easily substitute the chicken with other proteins such as pork, beef, shrimp, or tofu. Each protein will bring its unique flavor and texture to the dish, but chicken remains the most popular choice because of its mild flavor and quick cooking time.
Perfectly Roasted Vegetables
While the chicken is the main event, the vegetables are just as important in this dish. Roasting bell peppers and onions alongside the chicken not only adds a depth of flavor but also enhances the texture of the vegetables. The bell peppers, once roasted, become tender yet slightly caramelized, while the onions soften and take on a rich sweetness that complements the tangy sauce.
You can easily customize the vegetable mix to suit your preferences or what’s available in your pantry. Adding vegetables like zucchini, broccoli, or snap peas can add variety and texture to the dish, making it even more nutritious. The key is to cut the vegetables into even pieces so they roast at the same rate as the chicken, ensuring everything is cooked to perfection.
Meal Prep Friendly
One of the best aspects of Sheet Pan Sweet and Sour Chicken is that it’s perfect for meal prepping. The recipe can easily be doubled or tripled to create multiple servings that can be stored in the fridge for a few days. If you’re preparing meals for the week ahead, this dish can be portioned into individual containers, making it a great option for easy lunches or dinners. The chicken and vegetables reheat wonderfully in the microwave, retaining their flavors and texture.
Since it’s a one-pan meal, there’s minimal cleanup involved, and you can quickly pack the leftovers into meal prep containers without worrying about multiple dishes. Whether you enjoy it for lunch, dinner, or as a quick snack, this dish will keep you satisfied and energized throughout the day.
Serving Suggestions
While this Sheet Pan Sweet and Sour Chicken is delicious on its own, it can be paired with a variety of sides to complete the meal. Serving it with steamed rice, whether white, brown, or jasmine, is a classic choice. The fluffy rice soaks up the extra sauce, making each bite even more flavorful. You could also opt for quinoa, couscous, or noodles if you’re looking for a gluten-free alternative.
For a lighter option, consider serving the chicken and vegetables on a bed of greens like spinach, arugula, or kale. Adding a drizzle of extra sauce or a few fresh herbs on top will enhance the freshness of the dish and provide a nice contrast to the rich, savory flavors.
Conclusion
Sheet Pan Sweet and Sour Chicken is the perfect example of a simple yet flavorful dish that satisfies the whole family. With its balance of sweet and tangy flavors, tender chicken, and roasted vegetables, this meal is sure to become a weeknight favorite. The versatility of this recipe allows you to experiment with different proteins and vegetables, making it an ideal dish for meal prepping or adapting to your preferences.
By using minimal ingredients and one pan, you can create a meal that’s both delicious and convenient, perfect for those who are short on time but still want to enjoy a homemade dinner. Whether you’re cooking for yourself, your family, or a group of friends, Sheet Pan Sweet and Sour Chicken is a crowd-pleaser that’s easy to make, easy to serve, and always a hit. So, why not give it a try? You’ll be amazed at how something so simple can taste so good.
