Baked sweet and sour chicken sheet pan

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This Baked Sweet and Sour Chicken Sheet Pan is an easy weeknight one-pan meal that is veggie-packed and family friendly! It is also gluten free and no mess.

Bring on the sheet pan dinner recipes, #amIright? Honestly, this girl may love to cook but I ABSOLUTELY hate to clean, so if I can get everything appearing on one simple baking sheet I’m a happy girl. And since I’m hearing from you that you’re in the same boat, I came up with this amazingly tasty baked sweet and sour chicken sheet pan dinner. OMG, it’s good.

Now, if you’re just getting started with the idea of sheet pan dinners this baked sweet and sour chicken may be just the recipe to make you join the fan club! I don’t know about you but I’m always desperately looking for ways to jazz up basic chicken breast meal prep and this is an awesome lower carb, high protein meal to do it!

Why This Recipe Works

If you say the word “sheet pan” I am pretty much guaranteed to make it because to me that immediately translates to EASY. But this baked sweet and sour chicken has far more to offer than just being easy to prep! Here are a few more reasons why we LOVE this recipe.

• Gluten Free
• High Protein
• Easy clean up
• Loaded with veggies
• Family friendly

Key Ingredients

Sweet & Sour Sauce – You need an amazing sticky sauce to make this sheet pan dinner extra tasty, especially since we all know chicken breasts are sometimes a bit bleh. I combine garlic, ginger, honey, ketchup, coconut sugar, rice vinegar, and tamari to get an addictive sweet, sour, and zippy sauce that gets extra sticky when baked in a hot oven.

Veggies – for this baked sweet and sour chicken we opted for carrots, bell peppers and cabbage. But honestly, any colourful crunchy veg will work!

How To Make This Recipe

Step 1: Place the vegetables on a large baking sheet and sprinkle with salt and pepper.

Step 2: In a bowl, mix together the garlic, ginger, honey, ketchup, coconut sugar, rice wine vinegar, and tamari. Place the chicken in a large plastic bag. Add ¼ cup of the sauce to the chicken and toss to combine.

Step 3: Place the chicken on top of the vegetables, sprinkle with a pinch each of salt and pepper, and bake for 20 minutes.

Step 4: Put the rest of the sauce into a saucepan over medium low heat. Combine the water and cornstarch and add it to the sauce. Bring the sauce to a slight boil, then reduce the temperature to a medium low and simmer until it thickens, about 3-4 minutes.

Step 5: Drizzle the chicken and vegetables with the rest of the sauce and bake for an additional 20 minutes, or until the chicken reaches 165 F.

Expert Tips

While this recipe is meant to be super easy and no fuss, I know what you’re thinking – sticky things are messy!! True, my friend, very true. But wouldn’t you rather just pop ONE sticky sheet pan and a small saucepot in the dishwasher instead of cleaning another pan for veggies on the side? Here’s my insider tip: rinse it off while the pan is still hot before the sugars caramelize and cake onto the pan. You’re welcome.

Also, be sure to give the chicken breasts a quick toss in the sauce before adding the rest to a pan – this will help to thicken up the sauce. Then you can drizzle the remaining sauce all over the chicken breasts and the veggies for the last leg of the cooking.

Recipe FAQs

More Recipes You Might Like

If you are a member of the sheet pan fan club, here are some more sheet pan dinners you need in your life!

• Sheet Pan Stir Fry with Shrimp & Veggies
• Greek Sheet Pan Chicken (Easy Family Friendly Recipe)
• Sheet Pan Balsamic Chicken with Rosemary & Grapes
• Buffalo Chicken Fingers Sheet Pan Dinner

So friends, I would love to know what some of your favourite sheet pan dinners are?

Baked Sweet and Sour Chicken Sheet Pan

This Baked Sweet and Sour Chicken Sheet Pan is an easy weeknight one-pan meal that is veggie-packed that the whole family will love!

5 from 3 votes

Print Pin Rate

Course: Dinner

Cuisine: American, Asian

Prep Time: 10 minutes minutes

Cook Time: 44 minutes minutes

Total Time: 54 minutes minutes

Servings: 4 people

Calories: 378kcal

Author: Abbey Sharp

Ingredients

Vegetables:

• ▢ 1/2 head Napa cabbage cut into chunks
• ▢ 2 Red Bell pepper thinly sliced
• ▢ 1 large carrot peeled and cut into julienne sticks
• ▢ Salt and pepper to taste

Chicken:

• ▢ 1 ¼ lb skinless boneless chicken breasts
• ▢ 3 cloves garlic minced
• ▢ 1 tbsp grated ginger
• ▢ 6 tbsp honey
• ▢ ¼ cup ketchup
• ▢ ¼ cup coconut sugar
• ▢ 2 tbsp rice wine vinegar
• ▢ 3 tbsp tamari
• ▢ 2 tbsp water
• ▢ 1 tbsp cornstarch

Garnish:

• ▢ White and black sesame seeds
• ▢ Cilantro

Instructions

• Preheat oven to 350 F.
• Place the vegetables on a large baking sheet and sprinkle with salt and pepper.
• Place the chicken in a large plastic bag.
• In a bowl, mix together the garlic, ginger, honey, ketchup, coconut sugar, rice wine vinegar, and tamari. Add ¼ cup of the sauce to the chicken and toss to combine.
• Place the chicken on top of the vegetables, sprinkle with a pinch each of salt and pepper, and bake for 20 minutes.
• Put the rest of the sauce into a saucepan over medium low heat.
• Combine the water and cornstarch and add it to the sauce. Bring the sauce to a slight boil, then reduce the temperature to a medium low and simmer until it thickens, about 3-4 minutes.
• Drizzle the chicken and vegetables with the rest of the sauce and bake for an additional 20 minutes, or until the chicken reaches 165 F.
• Serve topped with sesame seeds and cilantro, if desired.

Nutrition

Calories: 378kcal | Carbohydrates: 50g | Protein: 31g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 134mg | Sodium: 1061mg | Potassium: 890mg | Fiber: 3g | Sugar: 40g | Vitamin A: 4880IU | Vitamin C: 108.6mg | Calcium: 115mg | Iron: 2.3mg

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Have you tried this Baked sweet and sour chicken dinner? Leave me a comment below with your thoughts!

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.