Crispy Oven-Baked Sweet and Sour Chicken: A Takeout Favorite Made Healthier

Love sweet and sour chicken but want something lighter than deep-fried takeout? This oven-baked version gives you all the flavor you crave with a crisp texture and tangy glaze—no heavy oil required. It’s a great dinner option that’s easy to prep and perfect for busy nights or family meals.

---

Ingredients You’ll Need

• 1 lb (450g) boneless, skinless chicken breasts, cut into bite-sized pieces
• ½ cup cornstarch
• 2 large eggs, beaten
• ⅓ cup vegetable oil
• 1 cup granulated sugar
• ½ cup distilled white vinegar
• ¼ cup ketchup
• 1 tablespoon soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste

---

Step-by-Step Instructions

1. Preheat Your Oven

Set the oven to 325°F (163°C) to get it ready while you prep the rest.

2. Prep the Chicken

Season the chicken pieces with a bit of salt and pepper. Set out two shallow bowls—one with cornstarch, the other with beaten eggs. Dredge the chicken in cornstarch, then coat it in egg.

3. Brown the Chicken

In a large skillet over medium-high heat, heat the vegetable oil. Cook the coated chicken pieces for 2–3 minutes per side, just until lightly browned. You don’t need to fully cook them at this stage.

Transfer the browned pieces to a 9×13-inch baking dish.

4. Mix the Sauce

In a separate bowl, whisk together the sugar, vinegar, ketchup, soy sauce, garlic powder, and onion powder until smooth and glossy.

5. Bake It All Together

Pour the sauce over the chicken in the baking dish, making sure each piece is coated. Bake uncovered for 1 hour, stirring every 15 minutes so the sauce thickens and clings to the chicken.

6. Serve and Enjoy

Serve hot over steamed rice or pair it with your favorite vegetables. The sauce is rich and sticky—perfect for soaking into every bite.

---

Tips and Customizations

• Protein Swaps: Try using pork, shrimp, or tofu for a fun twist.
• Add Veggies: Toss in chopped bell peppers, onions, or pineapple chunks during the last 15 minutes of baking.
• Spicy Version: Add crushed red pepper flakes or a dash of sriracha to the sauce for a little heat.
• Health Tweaks: Use less sugar or swap with a natural sweetener if needed.

---

Nutritional Info (Approximate per serving)

• Calories: 500 kcal
• Protein: 35g
• Carbs: 45g
• Fat: 20g
• Sugar: 30g
• Fiber: 1g

Note: Values may vary depending on the brands and portions used.

---

Final Thoughts

This oven-baked sweet and sour chicken is everything you want from takeout—crispy, tangy, and just sweet enough—but with a homemade, healthier spin. It’s easy enough for a weeknight dinner and delicious enough for guests.

Once you try this version, your local takeout menu might start gathering dust.