This recipe for gluten free sweet and sour chicken is better than takeout. Bite-size pieces of chicken breaded and baked in a delicious low FODMAP sweet and sour sauce. Add large pieces of bell peppers and fresh pineapple. It's a weeknight-friendly dinner that feels like takeout without the wheat or FODMAPs.
Instead of deep frying and tossing everything in mystery sauce, this recipe lightly coats the chicken, bakes it with bell peppers and pineapple, and finishes in a glossy, sweet and sour sauce that clings to every bite. If you love recipes like this, try low FODMAP chicken stir fry with a homemade stir fry sauce.
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Why You'll Love This Recipe
- Perfect Balance of Sweet and Sour
- All that is missing is the little white takeout boxes
- Sauce thickens right in the oven and coats the chicken perfectly
- Gluten Free, Low FODMAP, and Dairy Free Recipe
What You'll Need
- Chicken Breasts - Boneless, skinless chicken breasts.
- Cornstarch - Naturally gluten free, it creates the best battered chicken.
- Eggs - A part of the battering process.
- Salt and Pepper - Used to flavor the chicken.
- Avocado Oil - Use high-heat oil so it doesn't burn.
- Ketchup - My favorite is Simply Heinz without high fructose corn syrup.
- White Sugar - Brings the sweetness and the color to the sweet and sour sauce.
- Apple Cider Vinegar - This creates the sauce's sour taste.
- Gluten Free Tamari Soy Sauce - Use a gluten free soy sauce. We love the San J brand.
- Garlic Salt - This spice adds flavor. See low FODMAP notes for a safe option.
- Fresh Pineapple - Adds a great flavor to the sweet and sour chicken.
- Bell Pepper - Use any color. Green peppers are more bitter than the red, orange, or yellow options, but they will work.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Dice chicken breasts into one-inch bite-sized pieces. Try to keep them the same size so they all cook evenly.
Step 2: Pour the cornstarch, salt, and pepper into a gallon-sized zip-top bag. Add the diced chicken to the bag and coat it. The cornstarch-coated chicken gives the eggs something to stick to. It seems backwards, but it works, I promise!
Step 3: In a shallow bowl, like a pie plate, beat the two eggs with a fork until the yolks and whites combine.
Next, with tongs, remove the diced chicken and put it in the shallow bowl with the beaten eggs. Do this in batches because all of the chicken pieces will not fit into the pie plate.
Step 4: Pour oil on the Blackstone griddle or a skillet. Heat the oil over medium-high heat. The oil should ripple and be hot before adding the breaded chicken.
Place the breaded chicken directly into the oil in a single layer. Cook the chicken for 20-30 seconds or until it becomes a beautiful golden brown color.
If your oil is not hot enough, it will absorb into the breading. Turn the chicken pieces to ensure all sides turn golden brown. Do not worry about cooking the chicken, just get that nice golden brown color.
Step 5: Place the chicken into a greased baking dish. Repeat the frying process until all the pieces of chicken have been fried. Keep adding the fried pieces to the baking dish until done.
Add the diced pineapple and red pepper strips to the chicken pieces in the baking dish.
Step 6: In a medium bowl, add the sauce ingredients: sugar, vinegar, ketchup, soy sauce, and garlic salt. Whisk until the sugar mixes with the other ingredients.
Pour the sauce over the chicken, pineapple, and peppers as evenly as possible.
Bake it in a 325 degree F oven for one hour. Stir the chicken after thirty minutes.
Serve it over plain white rice or brown rice with broccoli. Sprinkle some tops of green onions over it all.
Tips and Tricks
If you love sweet and sour sauce, make a double batch. Pour one over the chicken and cook one on the stovetop. Too much sauce will make the chicken soggy. Place extra sauce in a small bowl on the side and serve it as a dipping sauce.
Picky eaters? Set aside some gluten-free breaded chicken and bake in a separate dish without sweet and sour sauce. Tell them they are chicken nuggets. Add homemade BBQ sauce or dairy-free ranch dressing for dipping options. Want to make actual gluten free chicken nuggets with ground chicken? This recipe is also great and would be delicious with this sweet-and-sour sauce!
Ingredient Swaps
- Vinegar Options - To get a sweeter, mild sauce, use rice vinegar instead of apple cider vinegar.
- Add Broccoli: Add fresh broccoli to the baking pan for a great texture.
Storing and Reheating
Store: If you are lucky enough to have leftovers, store them in an airtight container in the refrigerator for 3-4 days. The chicken pieces will lose texture the longer they sit. However, nobody usually complains about eating more sweet and sour chicken.
Did you make extra sauce? Store that separately from the leftover chicken. The same goes for the rice. If you have extra rice, keep it in a separate airtight container in the refrigerator.
Reheat: Reheat the chicken and rice in the microwave until heated through. I'll be honest the texture will not be as great. Adding extra sauce helps.
Freezer: I would not recommend freezing any leftovers. The freezing and defrosting process will not be great for the breading on the chicken.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Chicken Breasts - Unseasoned, plain chicken breasts do not have any detectable FODMAPs.
- Cornstarch (corn/maize starch) - Safe at ⅔ cup or 100 grams per meal.
- Eggs - Safe at 2 whole eggs per meal.
- Avocado Oil - Safe at 1 tablespoon or 18 grams per meal.
- Ketchup - Use an option without high fructose corn syrup. Or use a certified low FODMAP option from Smoke and Sanity. Buy a bottle on Amazon. Safe at 2 tablespoons or 30 grams per meal.
- White Sugar - Safe at ¼ cup or 50 grams per meal.
- Apple Cider Vinegar - Safe at 2 tablespoons or 42 grams per meal.
- Gluten Free Soy Sauce - Safe at 2 tablespoons or 42 grams per meal.
- Low FODMAP Garlic Salt - Use a low FODMAP option. Smoke and Sanity has a great Low FODMAP certified option. Buy it from Amazon. Safe at ¼ teaspoon per meal.
- Fresh Pineapple - Safe at 1 cup or 140 grams per meal.
- Bell Pepper - Use a green pepper for less fructose. Safe at 1 cup or 75 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Cornstarch is labeled on the Monash University Food App as Flour, Corn/maize starch, which roughly translates into cornstarch. It has been tested safe at 100 grams or ⅔ cup. As always, test your own gut and modify as needed. Nothing about a low FODMAP diet is black and white.
Is soy sauce gluten free?
Some soy sauce brands contain wheat flour. It is important to find a gluten-free option, like La Choy. You can also use coconut aminos or tamarind.
Yes. Chicken thighs work well in sweet and sour chicken and stay extra juicy. Just make sure they're cooked to 165 degrees F before serving.
Yes. Pineapple adds classic sweet and sour flavor, but you can leave it out.
How To Serve Gluten Free Sweet and Sour Chicken
Serve sweet and sour chicken over plain white rice or gluten free fried rice with a side of gluten free chow mein. Another idea is steamed broccoli. I love tossing a bag of frozen broccoli florets into the microwave for an easy side dish option.
More Loveable Gluten Free Recipes
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Recipe
Gluten Free Sweet and Sour Chicken
Ingredients
- 2 pounds chicken breasts 3-4 pieces
- 1 cup cornstarch
- 2 large eggs
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ¼ cup avocado oil or any high-heat oil
Sauce Ingredients:
- ½ cup white granulated sugar
- 4 tablespoons ketchup
- ½ cup apple cider vinegar
- 1 tablespoon gluten free tamari soy sauce
- 1 teaspoon garlic salt low FODMAP if needed
Fresh Ingredients:
- ½ cup fresh pineapple chunks
- ½ cup red bell pepper
Instructions
- Preheat the oven to 325 degrees F.
- Dice chicken breasts into one-inch cubes. Try to keep them the same size so they all cook evenly.
- Pour the cornstarch, salt and pepper into a gallon-sized zip-top bag. Add the diced chicken to the bag and coat the chicken.
- In a shallow bowl, like a pie plate, beat the two eggs with a fork until the yolks and whites combine.
- Next, with tongs, remove the cornstarch-coated diced chicken and place it into the beaten eggs. Do this in batches because not all of the chicken will fit into the pie plate.
- Pour some oil on your cooking surface. Use avocado or a high-heat oil. If you have a Blackstone griddle, this is a perfect chance to use it! Otherwise, use a large skillet. Both options will work! Heat the oil over medium-high heat. The oil should ripple and be hot before adding the breaded chicken.
- Place the breaded chicken directly into the oil in a single layer. Allow the chicken to cook for 20-30 seconds. The breading will turn a beautiful golden brown color. If your oil is not hot enough, it will be absorbed into the breading. Turn the pieces of chicken so all sides get a chance to turn golden brown.
- Place the fried chicken into a baking dish. Repeat the frying process until all the pieces of chicken have been fried.
- In a medium mixing bowl, add the sauce ingredients: sugar, vinegar, ketchup, soy sauce, and garlic salt. Whisk until the sugar is mixed with the other ingredients.
- Add the diced pineapple and red pepper strips to the chicken pieces and pour the sauce over it all.
- Bake it in a preheated 325 degree F oven for one hour. Stir the chicken after thirty minutes.
- Serve it over plain white rice with broccoli.
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