Name: Healthy Sweet and Sour Chicken
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1½ lbs chicken breast (cut into bite-sized cubes (680 g)); 1 large egg; 3 tablespoons cornstarch (24 g); Salt and pepper to taste; ½ cup white vinegar (120 ml); ½ cup sugar-free ketchup (120 ml); 2 tablespoons soy sauce (30 ml); 1 tablespoon cornstarch (8 g); 3 packets Splenda (or sweetener of choice); ½ teaspoon garlic powder; ¼ teaspoon ground cumin; Salt and pepper to taste; 1 medium white onion (cut into cubes); 1 red bell pepper (cut into cubes); 1 teaspoon olive oil

Jump to Recipe

This Healthy Sweet and Sour Chicken delivers all the takeout flavors you love—without the deep frying or sugary sauce. Lightly coated chicken is oven-baked and tossed in a homemade sweet and sour sauce made with sugar-free ketchup, vinegar, and a touch of sweetener.

It’s quick, satisfying, and totally Weight Watchers-friendly at just 2 Points per serving. Want more delicious, low-point meals? Don’t miss our other Weight Watchers dinner recipes!

Healthy sweet and sour chicken bites on a plate with sesame seed garnish, rice, and chopsticks on the side.

Why try healthy sweet and sour chicken?

Baked, not fried. The chicken gets the simplest coating there is, one egg and a few tablespoons of cornstarch, then goes into a hot oven until golden. No batter, no frying oil, and it still comes out with crisp edges.
A sweet and sour sauce with no added sugar. Sugar-free ketchup, white vinegar and a few sweetener packets do the job, so there is no brown sugar and no pineapple juice, and the sauce still turns out glossy and clingy.
2 Points a serving, 35 minutes start to finish. Everything else happens while the chicken bakes: the sauce gets whisked, the peppers and onion get a quick sauté, and it all comes together in one skillet at the end.
Nothing you need a special trip for. Chicken breast, an egg, cornstarch, a bell pepper, an onion and a handful of bottles you probably already have in the pantry.

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 4

Serving Size: 1 cup (about 300 g)

2 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)

Ingredients

For the Chicken:

1½ lbs chicken breast, cut into bite-sized cubes (680 g)
1 large egg
3 tablespoons cornstarch (24 g)
Salt and pepper to taste

For the Sweet and Sour Sauce:

½ cup white vinegar (120 ml)
½ cup sugar-free ketchup (120 ml)
2 tablespoons soy sauce (30 ml)
1 tablespoon cornstarch (8 g)
3 packets Splenda (or sweetener of choice)
½ teaspoon garlic powder
¼ teaspoon ground cumin
Salt and pepper to taste

For the Vegetables:

1 medium white onion, cut into cubes
1 red bell pepper, cut into cubes
1 teaspoon olive oil

Instructions

Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper. Pat the chicken cubes completely dry with paper towels to remove all moisture, then place them in a large bowl. Add the egg, 3 tablespoons of cornstarch, salt, and pepper to the chicken, mixing thoroughly with your hands or a spoon until every piece is evenly coated with the mixture.
Arrange the coated chicken pieces in a single layer on the prepared baking sheet, making sure they don’t touch each other. Bake for 18-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
While the chicken bakes, prepare the sweet and sour sauce by whisking together the vinegar, sugar-free ketchup, soy sauce, 1 tablespoon of cornstarch, Splenda packets, garlic powder, cumin, salt, and pepper in a medium bowl until completely smooth with no lumps.
Heat the olive oil in a large skillet or wok over medium-high heat. Add the diced onion and red bell pepper, sautéing for 4-5 minutes until the vegetables are slightly softened and have some golden edges.
Pour the prepared sauce mixture into the skillet with the vegetables and cook, stirring constantly, for 2-3 minutes until the sauce thickens and becomes glossy. The sauce should coat the back of a spoon when ready.
Add the baked chicken pieces to the skillet with the thickened sauce and vegetables, tossing gently to ensure every piece is well coated with the sweet and sour sauce. Cook for an additional 1-2 minutes just to heat everything through, then serve immediately.

Sauce ingredients mixed in a small bowl.

Chicken with flour and eggs in a small bowl.

Chicken bites breaded and laid out in a baking dish.

Vegetables and cooked chicken in a pot with sweet and sour sauce.

Tips and Tricks for Making Healthy Sweet and Sour Chicken

Here are some tricks and tips for making Healthy Sweet and Sour Chicken, so it turns out almost exactly like the one from your favorite Chinese restaurant.

Dry the chicken well before breading it. Use paper towels to remove all the moisture; this way, the breading adheres better and gets crispier.
Cut all the chicken cubes the same size, preferably bite-sized. This ensures they cook evenly.
Add the Splenda little by little. If the sauce turns out too acidic, add a pinch more Splenda. If it’s too sweet, an extra splash of vinegar balances it perfectly.
Serve immediately. This recipe is about cooking and serving right away. If you let it sit, the chicken loses its crispy texture. In case you want to prepare ahead of time, store the sauce and baked chicken separately, and combine them only when serving.

Working your way through the takeout menu? Our Healthy General Tso’s Chicken skips the coating altogether and is on the table in 20 minutes, and our Weight Watchers orange chicken also bakes its chicken instead of frying it, then tosses it in a fresh orange sauce. A few more to try:

Instant Pot Honey Garlic Chicken

Cauliflower fried rice with bacon

Bourbon chicken

Healthy Sweet and Sour Chicken

Why try healthy sweet and sour chicken?

Ingredients

Instructions

Tips and Tricks for Making Healthy Sweet and Sour Chicken