Gluten-Free Sweet and Sour Chicken Recipe
Introduction
Imagine the warm, tangy aroma of pineapple and ginger mingling with the oven-fresh crunch of golden, gluten-free chicken — that first bite delivers a lively contrast: crisp exterior, tender, juicy interior, and a glossy sauce that balances bright acidity with honeyed sweetness. The bell pepper and onion add a satisfying snap and a gentle oniony sweetness, while toasted sesame seeds and scallions finish the plate with a nutty pop and fresh color.
This Gluten-Free Sweet and Sour Chicken is the kind of recipe that feels like comfort and celebration at once. It’s perfect for weeknight dinners when you want something fast and impressive, for sharing at a small gathering, or for adding a festive touch to a holiday spread without the fuss. It’s approachable enough for busy cooks but polished enough to serve to guests — and everyone, gluten-free or not, will likely ask for seconds.
Dish Snapshot
- Prep Time: 20 minutes
- Cook Time: 25–30 minutes (baking + finishing in pan)
- Total Time: 45–50 minutes
- Servings: 4 (about 1 large portion each)
- Difficulty Level: Easy–Moderate (requires basic prep and timing)
Nutritional Breakdown
Nutrition per serving (approximate; recipe yields 4 servings):
- Calories: 610 kcal
- Protein: 56 g
- Carbohydrates: 73 g
- Fat: 12 g
- Fiber: 3–4 g
- Sodium: ~1,200–1,500 mg (depends on tamari/ketchup brands and added salt)
Notes on accuracy and sources:
- These values are estimates calculated from standard food-composition databases (USDA FoodData Central) and typical brand profiles for ketchup, tamari, and honey. Individual brands and exact quantities will change totals — for a precise calculation, enter your exact ingredient labels into a nutrition calculator.
- For general dietary guidance and sodium recommendations, trusted sources include the U.S. Centers for Disease Control and Prevention (CDC) and the Mayo Clinic. If you need lower sodium, use low-sodium tamari or coconut aminos and reduce added salt.
Why You’ll Love It
- Flavor & Texture Highlights: The recipe delivers the quintessential sweet-and-sour balance — bright rice vinegar and pineapple counter the brown sugar and honey, while tamari adds umami depth. The gluten-free starch blend crisps up during baking for a crunchy exterior that gives way to succulent chicken.
- Family & Gatherings: It’s an excellent crowd-pleaser that travels well to potlucks. Make a double batch and watch it disappear.
- Ease & Speed: Minimal hands-on frying (this uses baked, crisped chicken) and a quick stovetop sauce mean dinner comes together in under an hour.
- Healthful Upgrades: Using lean chicken breast, baking instead of deep-frying, and controlling sweeteners makes this version lighter than traditional deep-fried preparations without sacrificing texture or flavor.
How to Make Gluten-Free Sweet and Sour Chicken Recipe
Ingredients (precise quantities)
Chicken & Coating
- 1.5 lbs (about 680 g) boneless, skinless chicken breasts, cut into 1-inch cubes
- Gluten-Free Flour Blend:
- 1/2 cup (60 g) Cornstarch (key for crispiness)
- 1/4 cup (30 g) Tapioca Starch (adds light chew and crisp)
- 1/4 cup (35 g) White Rice Flour (provides structure)
- 1 large egg, lightly beaten
- 1 teaspoon sea salt (or kosher salt)
- 1/2 teaspoon black pepper, freshly ground
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Oil for baking: 2–3 tablespoons (Avocado oil or light olive oil, for coating the baking sheet/rack)
Sauce & Veggies
- 1/2 cup (120 ml) pineapple juice (unsweetened, 100% juice recommended)
- 1/3 cup (80 ml) rice vinegar (plain)
- 1/4 cup (60 ml) water
- 1/4 cup (50 g) packed brown sugar (light or dark)
- 2 tablespoons honey or maple syrup (optional, adds depth — included here)
- 1/4 cup (65 g) gluten-free ketchup (check label)
- 2 tablespoons gluten-free tamari (or coconut aminos for soy-free)
- 1 teaspoon grated fresh ginger (optional)
- 1 clove garlic, minced (optional)
- 1 tablespoon cornstarch + 2 tablespoons cold water (slurry to thicken)
- 1 cup pineapple chunks (fresh or canned in juice, drained)
- 1 medium bell pepper (any color), cut into 1-inch pieces
- 1/2 medium onion (yellow or red), cut into 1-inch chunks
- Toasted sesame seeds, for garnish
- Sliced green onions (scallions), for garnish
Optional ingredients & substitutions
- Soy-free: replace tamari with coconut aminos (lower sodium).
- Vegan: substitute chicken with pressed and cubed extra-firm tofu or seitan (ensure gluten-free if required), swap egg binder for a flax “egg” (1 tbsp ground flax + 3 tbsp water) and use maple syrup instead of honey. Use a gluten-free seitan carefully if gluten-free is required (most seitan contains gluten; not a safe option for celiac).
- Lower sugar: reduce brown sugar by 1–2 tablespoons and increase vinegar slightly for brightness; use a sugar substitute designed for cooking (test to taste).
Phase 1: Preparing and Baking the Chicken
- Preheat oven to 425°F (220°C). Line a rimmed baking sheet with foil and set a wire rack on top. Lightly oil the rack with 1–2 teaspoons oil and brush the baking sheet with remaining oil so drips don’t stick.
- Pat the chicken pieces dry with paper towels. This helps the coating adhere and promotes crispness.
- In a shallow bowl or wide plate, whisk together cornstarch, tapioca starch, rice flour, salt, black pepper, garlic powder, and onion powder. In another bowl, beat the egg.
- One piece at a time: dip chicken into the egg, letting excess drip off, then dredge in the flour-starch mixture, pressing gently to coat. Place coated pieces on the wire rack spaced so air can circulate.
- Bake for 15–18 minutes, flipping once halfway through, until the exterior is golden and firm and chicken reaches an internal temperature of 165°F (74°C). If you prefer extra browning, broil 1–2 minutes at the end — watch carefully to avoid burning.
Phase 2: Making the Sauce and Finishing the Dish
- While the chicken bakes, combine pineapple juice, rice vinegar, water, brown sugar, honey, gluten-free ketchup, tamari, grated ginger, and minced garlic in a medium saucepan. Whisk to dissolve sugar. Bring to a gentle simmer over medium heat.
- Once simmering, add pineapple chunks and reduce heat to low. Taste and adjust: if too sweet, add a splash more rice vinegar; if too sharp, add a teaspoon of honey.
- Mix 1 tablespoon cornstarch with 2 tablespoons cold water to make a slurry. Slowly whisk the slurry into the simmering sauce; simmer until the sauce thickens and becomes glossy (about 1–2 minutes). Remove from heat.
- Transfer baked chicken to a large skillet or wok over medium heat (or use the same pan you made the sauce in if it’s large). Pour the sauce over the chicken and toss gently to coat. Add bell pepper and onion chunks and cook 2–3 minutes until crisp-tender (they should still have some snap).
- Serve immediately, garnishing with toasted sesame seeds and sliced green onions.
Practical tips
- Don’t overcrowd the rack while baking — leave space so hot air crisps the coating.
- Pat chicken dry before coating to ensure adhesion and crispness.
- Use an instant-read thermometer to confirm internal temperature (165°F / 74°C) — doneness is the best safety check.
- If the sauce gets too thick, stir in a tablespoon or two of water or pineapple juice until desired consistency is reached.
Best Pairings
- Classic Serve: Steamed jasmine or short-grain rice (gluten-free) to soak up the sauce.
- Lower-carb: Serve over cauliflower rice or shredded cabbage for a lighter bowl.
- Greens: A simple steamed broccoli or sautéed bok choy brightens the plate and adds texture.
- Sides & Drinks: Crisp cucumber salad with rice vinegar dressing or pickled radish; pair with jasmine tea or a light lager.
- For a snack-style approach: Serve bite-sized chicken pieces on skewers with extra sauce on the side for dipping.
Storing Leftovers
- Room temperature: Do not leave perishable cooked food at room temperature for more than 2 hours (1 hour if >90°F/32°C).
- Refrigerator: Store in an airtight container for up to 3–4 days. Keep sauce separate from rice when possible to preserve texture, or reheat gently together.
- Freezer: Freeze cooked chicken and sauce in a sealed, freezer-safe container for up to 2–3 months. Thaw overnight in the refrigerator before reheating. Reheat gently on the stove over low-medium heat to avoid drying the chicken; add a splash of water or pineapple juice if needed.
Chef’s Advice
- Best starch balance: The cornstarch + tapioca + rice flour combo gives a light, crisp shell that holds up in the sauce. Don’t skip the rice flour; it adds structure.
- Crispy vs. Tender: Baking on a wire rack lets hot air circulate; a rimmed sheet without a rack yields less crispness. If you prefer pan-frying for extra crunch, use a high-heat oil and work in batches.
- Tamari choice: Tamari varies widely in saltiness — choose low-sodium tamari or coconut aminos to control sodium and adjust to taste.
- Sauce texture: Add the cornstarch slurry gradually and simmer briefly — cornstarch thickens quickly and will thin when combined with the chicken juices.
- Make-ahead: Bake chicken ahead, cool, and refrigerate. Reheat and finish with sauce just before serving for best texture.
Creative Twists
- Tropical Pineapple & Mango: Add diced mango to the sauce at the same time as pineapple chunks for an extra fruity layer.
- Spicy Kick: Stir in 1–2 teaspoons Sriracha or 1/2 teaspoon crushed red pepper flakes to the sauce for heat. Adjust sweetener down slightly to maintain balance.
- Vegetarian/Vegan: Use firm tofu (pressed and cubed) coated exactly as the chicken, bake until crispy, and swap honey for maple syrup. If using tofu, increase baking time slightly to dry the exterior for better crisp.
- Orange-Soy Variation: Replace half the pineapple juice with fresh orange juice and add 1 tablespoon orange zest for a citrus-forward sauce.
- Crunch Upgrade: Toss in toasted cashews or chopped roasted peanuts at the end for more texture and nutty flavor (check for allergies).
Recipe Q&A
Q: Can I deep-fry instead of baking?
A: Yes — you can shallow- or deep-fry for extra crispiness. Use a neutral, high-smoke-point oil and fry in small batches until golden and cooked through. Drain on paper towels.
Q: My coating got soggy in the sauce. How can I keep it crisp?
A: Don’t pour too much hot sauce directly into the chicken at once. Toss quickly and serve immediately. Alternatively, serve sauce on the side so guests can dip.
Q: Can I make this gluten-free and soy-free?
A: Yes — use coconut aminos instead of tamari and ensure all condiments (ketchup, canned pineapple) are certified gluten-free.
Q: How can I reduce sugar?
A: Reduce brown sugar by 1–2 tablespoons and use less honey, then balance with a touch more rice vinegar or a squeeze of lime. Taste as you go.
Q: Can I prepare parts ahead?
A: Yes — coat and bake the chicken in advance and re-crisp in a hot oven before tossing with freshly made sauce. Sauce keeps well in the fridge for 3–4 days.
Conclusion
I hope this Gluten-Free Sweet and Sour Chicken becomes one of your weeknight heroes — bright, crunchy, and reliably comforting. If you’d like another version to compare techniques or flavor balances, take a look at this detailed recipe for Sweet and Sour Chicken {Gluten-free}, and for another home-cook tested approach try the take from Gluten-Free Sweet and Sour Chicken – Mama Knows Gluten Free.
If you make this, please share a photo and your tweaks — I love seeing your versions and hearing what worked best for your table.
Print
Gluten-Free Sweet and Sour Chicken
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free
Description
A delightful combination of crispy gluten-free chicken coated in a tangy sweet and sour sauce with vibrant vegetables.
Ingredients
- 1.5 lbs (about 680 g) boneless, skinless chicken breasts, cut into 1-inch cubes
- 1/2 cup (60 g) cornstarch
- 1/4 cup (30 g) tapioca starch
- 1/4 cup (35 g) white rice flour
- 1 large egg, lightly beaten
- 1 teaspoon sea salt (or kosher salt)
- 1/2 teaspoon black pepper, freshly ground
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 2–3 tablespoons oil for baking (avocado oil or light olive oil)
- 1/2 cup (120 ml) pineapple juice
- 1/3 cup (80 ml) rice vinegar
- 1/4 cup (60 ml) water
- 1/4 cup (50 g) packed brown sugar
- 2 tablespoons honey or maple syrup
- 1/4 cup (65 g) gluten-free ketchup
- 2 tablespoons gluten-free tamari
- 1 teaspoon grated fresh ginger (optional)
- 1 clove garlic, minced (optional)
- 1 tablespoon cornstarch + 2 tablespoons cold water (slurry to thicken)
- 1 cup pineapple chunks
- 1 medium bell pepper, cut into 1-inch pieces
- 1/2 medium onion, cut into 1-inch chunks
- Toasted sesame seeds, for garnish
- Sliced green onions (scallions), for garnish
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with foil and place a wire rack on top, lightly oiled.
- Pat chicken dry with paper towels. In a bowl, whisk together cornstarch, tapioca starch, rice flour, salt, pepper, garlic powder, and onion powder. In another bowl, beat the egg.
- Dip each chicken piece in the egg, then dredge in the flour-starch mixture, and place on the rack.
- Bake for 15–18 minutes, flipping halfway through until golden and cooked through.
- While chicken bakes, combine pineapple juice, rice vinegar, water, brown sugar, honey, ketchup, tamari, ginger, and garlic in a saucepan. Simmer to dissolve sugar.
- Add pineapple chunks to the simmering sauce. Mix cornstarch and cold water to form a slurry; whisk into the sauce and simmer until thickened.
- Transfer baked chicken to a skillet, pour sauce over, and toss gently. Add bell pepper and onion, cook for 2–3 minutes until crisp-tender.
- Serve garnished with sesame seeds and green onions.
Notes
For lower sodium, use low-sodium tamari. For vegan options, substitute chicken with tofu and honey with maple syrup.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 610
- Sugar: 14g
- Sodium: 1350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 73g
- Fiber: 4g
- Protein: 56g
- Cholesterol: 165mg
