A firm favourite when it comes to a takeaway, but why ruin your progress with a calorie-laden version when you can make your own? This healthy sweet and sour chicken recipe is high in protein and low in fat, a great alternative for those watching their macros.

This healthy sweet and sour chicken recipe can be made using our succulent chicken breast, adding flavour and protein to create a healthy twist on a takeaway classic.


This healthy sweet and sour chicken comes from WeAreFitmob’s Mitch and Danielle, who create nutritional recipe guides that help their clients meet their health and fitness goals.

Healthy Sweet & Sour Chicken

Difficulty: Beginner Prep Time 10 min Cook Time 30 min Total Time 40 mins Servings: 1 Calories: 468 Best Season: Suitable throughout the year



  1. Coat chicken with egg white, salt, pepper and corn-starch and set aside for a minimum of 15 mins.

  2. Rinse the rice in water and drain. Repeat this process 2 more times, until the water runs clear. Add the rice and 1 1⁄4 water to a non-stick saucepan with a lid and bring the water to boil. Reduce the heat to low and cover with a lid letting the rice simmer for approximately 10 minutes or until all the water has been absorbed. Turn off the heat, and leave the saucepan covered for about 10 to 15 minutes. Uncovering the saucepan, gently fluff the rice with a fork.

  3. To make the sweet and sour sauce, mix the pineapple juice, vinegar, ketchup and soy sauce together in a bowl and set aside.

  4. Preheat a large frying pan or wok to high heat, pour in the 1 tsp of cooking oil and swirl. Add the chicken once heated and spread the chicken out. Let the chicken fry, untouched for 1 min until the bottoms are browned, flip and repeat. The chicken should still be pinkish in the middle. Remove the chicken from the pan but leave the oil in the pan.

  5. Chop and add both bell pepper chunks to the pan on medium heat, then add ginger, garlic, onion and five spice. Fry for a minute before adding tomato puree and cook for a further minute.

  6. Add the sweet and sour sauce and turn the heat to high, when the sauce is bubbling, add the chicken pieces back in.

  7. Reduce to medium-high and simmer for 1-2 mins until the chicken is cooked through. Cooking times vary depending on the thickness of the chicken and the heat of the pan. Plate and serve.


Nutritional Info:

Protein - 28g
Carbohydrate - 70g
Fat - 6g

Lower Calorie Alternative:

No marinade - cornstarch or egg white (-22 Cal)
Use only 30g of uncooked rice (114.5 Cal)

Quality Produce

If you fancy trying this healthy sweet and sour yourself, make sure you use our succulent chicken breast, available in large 5kg making them perfect for meal prepping. 

Keywords: healthy sweet and sour chicken, sweet and sour chicken recipe, high protein sweet and sour chicken

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