Sheet Pan Sweet and Sour Chicken
This Sheet Pan Sweet and Sour Chicken delivers 28g protein and 595 calories per serving, offering solid macros for a training day refeed. Batch-preps 6 servings quickly on the stovetop, providing multiple servings of a carb-forward meal that fuels glycogen repletion. Useful for post-workout feeding without constant reheating.
Ingredients
- •Yellow Onion
- •Bell Pepper
- •Bell Pepper
- •Pineapple, Canned, In Juice, Drained(567g)
- •Chicken Breast, Boneless Skinless(567g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Vegetable oil(30g)
- •Garlic powder(1g)
- •Ginger, Fresh Root(3g)
- •Salt and Pepper to taste ($0.05)
- •Ketchup(60g)
- •Brown sugar(60g)
- •Vinegar, Rice(80g)
- •Soy Sauce, Low Sodium(23g)
- •Cornstarch(23g)
- •Green Onion (Scallion)
- •Rice, White, Long-Grain(1440g)
Instructions
- 1Preheat the oven to 400ºF. Cut the onion, bell peppers, and chicken breasts into one-inch pieces. Drain the pineapple well, reserving the juice for the sauce. Place the onion, bell pepper, chicken, and pineapple chunks on a large sheet pan in a single layer. Use two sheets, if needed, to prevent the chicken and vegetables from piling on top of each other. They need a little room to brown correctly.
- 2Drizzle the cooking oil over the ingredients on the sheet pan, followed by the garlic powder, ground ginger, and a pinch or two of salt and pepper. Toss the chicken, bell peppers, onions, and pineapple until they are evenly coated in oil and spices.
- 3Bake the chicken and vegetables in the oven for about 40 minutes, or until they are slightly browned on the edges. Stir half way through the baking time to redistribute the heat and allow excess moisture to evaporate.
- 4While the chicken and vegetables are baking, prepare the sauce. In a small sauce pot whisk together the reserved pineapple juice (about 1 cup), ketchup, brown sugar, vinegar, soy sauce, and cornstarch until the cornstarch is fully dissolved. Heat the mixture over medium flame, stirring often, until it begins to simmer. When it begins to simmer the cornstarch will begin to gel and thicken the sauce. Once the sauce has thickened to a glaze, remove it from the heat and set it aside until ready to use.
- 5When the chicken and vegetables have finished baking, remove them from the oven and pour the prepared sauce over top. Stir until everything is coated in sauce.
- 6Serve the sweet and sour chicken over cooked rice with sliced green onions sprinkled over top.
Nutrition — Per Serving
595
calories
28g
protein
8g
fat
- Carbohydrates
- 100g
- Saturated fat
- 1.4g
- Sodium
- 276 mg
- Dietary fiber
- 2.1g
6 servings per batch · ~476g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Sweet and Sour Chicken have per serving?
Each serving contains 28g of protein and 595 calories with 8g fat and 100g carbs. The carbohydrate load is notably high, making this a carb-priority meal suited for post-workout nutrition or high-carb training days.
How long does Sheet Pan Sweet and Sour Chicken take to prep?
Quick prep on the stovetop that yields 6 servings from a single batch means efficient meal prep for your week. One cook session gives you six ready-to-go meals with minimal per-serving prep time.
Is Sheet Pan Sweet and Sour Chicken good for muscle gain?
At 100g carbs per serving, this recipe is built for muscle gain phases where carbohydrate availability supports workout performance and recovery. The 28g protein per serving is moderate, so pair it with a higher-protein side or snack to maximize daily protein intake.
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