This gut-friendly sweet and sour chicken is a lighter, oil-free twist on a takeout classic. It’s made with real ingredients and a tangy, perfectly balanced sauce.
I’m going to take a second to toot my own horn. After testing this Healthified Sweet and Sour Chicken, it was love at first bite. I could see the happiness on my husband’s face as well, and nothing pleases me more than making something that other people enjoy. It is also deeply satisfying to give a traditional dish a Healthified twist.
You might be surprised to hear me say this, but I’ve always loved Chinese takeout. Back in high school, it was one of my weekly go-to meals. It’s been years since I’ve actually ordered it, though, because I realized I can recreate an upgraded version at home. Not only are these homemade meals healthier, but I genuinely prefer them. They’re just as delicious and leave me feeling light, nourished, and satisfied instead of heavy and lethargic.
Take this Healthy Sweet and Sour Chicken for example. Most versions are fried in oil and coated in a sugar-laden sauce, but this one takes a lighter, water-based approach. The chicken and veggies gently simmer in broth, while the sauce comes together with coconut aminos, apple cider vinegar, tomato paste, and a touch of honey. You still get that iconic sweet and tangy flavor, just without the heaviness.
Throughout my gut-healing journey, many of my meals have been on the simpler side. Getting back to basics has actually been good for me, allowing my taste buds to reset and appreciate whole, real foods without heavy sauces or spices. But as my digestion has improved, I’ve started to get a little more adventurous in the kitchen, and this Healthy Sweet and Sour Chicken is a perfect example. Made with real-food ingredients and water-based cooking instead of oil, it’s flavorful yet light, tangy yet balanced. Proof that the secret to a truly Healthified meal is often in the sauce.
Whether you’re healing your gut, reducing your sugar intake, or simply craving a cleaner takeout-inspired dinner, this water-based Sweet and Sour Chicken will hit the spot.
Why You’ll Love This Recipe Too
Lighter take on a classic: Cooked without oil or frying, but still rich in flavor.
Gut-friendly and easy-to-digest: Uses gentle, water-based cooking and clean ingredients.
Balanced sweet-tart flavor: Thanks to pineapple, apple cider vinegar, and coconut aminos.
Versatile: Serve over rice, cauliflower rice, or even noodles.
Meal prep–friendly: Stays delicious for up to 3 days in the fridge.
Healthified Notes
Storage: Keeps up to 3 days in an airtight container; reheat gently on the stovetop.
No oil needed: Broth provides moisture and flavor while preventing sticking.
Make it vegetarian: Swap chicken for tofu or tempeh and use vegetable broth.
Low histamine tip: Use fresh pineapple (not canned) and omit vinegar if sensitive.
Healthy Sweet & Sour Chicken {Water-Based Cooking}
Equipment
- Large pot or Dutch Oven
Ingredients
For the chicken & veggies
- 1 cup chicken or vegetable broth slightly divided for cooking
- ½ small onion diced
- 1 medium or large carrot sliced
- 1 red bell pepper chopped into 1-inch pieces
- 1 green bell pepper chopped into 1-inch pieces
- 1 pound boneless skinless chicken breast or thighs, cut into bite-sized pieces
- 1 cup pineapple chunks roughly chopped (fresh, frozen or unsweetened canned)
- Sea salt to taste
- Optional garnish: sliced green onion, sesame seeds
For the sauce
- ½ cup coconut aminos
- 2 tablespoons apple cider vinegar
- 1 tablespoon tomato paste
- 1 tablespoon maple syrup or honey
- 1 teaspoon grated ginger
- 2 teaspoons arrowroot starch or tapioca flour to thicken
Instructions
- In a large pot or Dutch oven over medium high heat, pour in enough broth to cover the bottom, about ½ cup. Add the onion, carrots and bell peppers and cook for 7 to 8 minutes, stirring occasionally, until they begin to soften and brighten in color.
- Add the chicken pieces and a pinch of sea salt. Continue cooking for 7 to 10 minutes, stirring occasionally, and add a splash more broth as needed to prevent sticking. Cook until the chicken is mostly cooked through.
- Add the pineapple and give everything a good stir. Let the mixture simmer for about 5 minutes, or until the vegetables are tender and the chicken is fully cooked.
- While the chicken and veggies cook, prepare the sauce. In a small bowl, whisk together the coconut aminos, apple cider vinegar, tomato paste, and maple syrup or honey. Add the arrowroot starch and whisk again until a saucy mixture is formed. You can also process everything in a small blender until creamy.
- Pour the sauce into the skillet with the chicken and vegetable mixture (save a tablespoon or two if you want to drizzle over your bowl before eating). Stir well to coat everything evenly. Bring to a gentle simmer and allow everything to cook together for about 5 to 10 minutes, stirring frequently, until the sauce slightly thickens and everything is fragrant.
- Taste and adjust seasoning as needed. Serve warm over white rice or cauliflower rice, and garnish with green onions or sesame seeds if desired.
