Sheet Pan Sticky Sweet and Sour Chicken – Easy, Flavorful, and Family-Friendly

This Sheet Pan Sticky Sweet and Sour Chicken is a fuss-free dinner that’s bursting with flavor. Juicy chicken pieces are baked with colorful vegetables and tossed in a tangy-sweet sauce that caramelizes perfectly in the oven. With everything cooked on one pan, it’s an easy, flavorful meal that’s perfect for busy weeknights.

Why You’ll Love This Recipe

Sticky & Tangy – A homemade sweet and sour sauce that clings to every bite.
One-Pan Wonder – Minimal cleanup with everything cooked together.
Colorful & Nutritious – Loaded with veggies like peppers and onions.
Quick & Easy – Just toss, bake, and enjoy.

Ingredients

• 1 ½ lbs boneless, skinless chicken breast or thighs, cut into bite-sized pieces
• 2 bell peppers (red and yellow), chopped into chunks
• 1 medium red onion, chopped into chunks
• 1 cup pineapple chunks (fresh or canned, drained)
• 2 tbsp olive oil
• Salt and pepper, to taste

For the Sweet and Sour Sauce:

• ½ cup ketchup
• ⅓ cup rice vinegar (or apple cider vinegar)
• ⅓ cup brown sugar
• 2 tbsp soy sauce
• 1 tbsp cornstarch + 2 tbsp water (slurry)

Instructions

1. Preheat Oven
   Heat oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it.
2. Prepare Chicken and Vegetables
   Place chicken, bell peppers, onion, and pineapple on the sheet pan. Drizzle with olive oil, season with salt and pepper, and toss to coat evenly. Spread in a single layer.
3. Bake
   Bake for 20–22 minutes, stirring halfway through, until chicken is cooked through and vegetables are tender.
4. Make the Sauce
   While the chicken bakes, whisk together ketchup, vinegar, brown sugar, and soy sauce in a small saucepan over medium heat. Bring to a simmer. Stir in the cornstarch slurry and cook until thickened, about 2–3 minutes.
5. Combine
   Remove sheet pan from oven and pour the sauce over the chicken and vegetables. Toss until everything is coated and sticky.
6. Serve
   Garnish with sesame seeds or chopped green onions if desired. Serve hot over rice or noodles.

Nutritional Information

Calories: ~380
Protein: 28g
Fat: 9g
Carbohydrates: 45g
Sugar: 28g
Fiber: 3g

Tips for Success

• Use Fresh Pineapple – It caramelizes beautifully, but canned works too.
• Add More Veggies – Broccoli, snap peas, or zucchini make great additions.
• For Extra Crisp – Broil the sheet pan for 2–3 minutes after adding the sauce.

Why This Recipe Works

Baking everything together on one sheet pan keeps the process simple and convenient. The sweet and sour sauce is quick to make and thickens into a glossy, sticky coating that elevates the chicken and veggies.

This Sheet Pan Sticky Sweet and Sour Chicken is the ultimate weeknight dinner — quick, colorful, and full of flavor. With minimal effort and cleanup, it’s a dish the whole family will love.