Let’s be real—takeout is a treat, especially sweet and sour chicken! But when you’re on Weight Watchers or aiming for healthier choices, ordering it can feel like a guilty pleasure.
I used to think so, too, until I realized I could make an incredible WW Baked Sweet and Sour Chicken at home. No deep fryer, no mystery sauce ingredients—just that crave-worthy taste in a low-point dish.
And just for fun—Why did the chicken cross the road? To get baked instead of fried! Okay, cheesy, but it’s true. Baked is not only healthier but also tastier in this recipe.
The Science Behind Sweet and Sour
Fun fact: there’s actually science behind our love for sweet and sour flavors! Research shows this combo lights up happy centers in our brain, making it instantly addictive. And you can still get this without the guilt because my baked version keeps all the flavor—just healthier!
Why Bake Instead of Fry?
Here’s the secret twist: baking actually keeps chicken juicier than frying! Unlike frying, which can dry it out, baking locks in those natural juices while giving you that perfect, lightly crispy texture.
The result? A dish that tastes indulgent but fits right into your WW plan.
So, if you’re ready for a takeout-style dinner that’s low in points and big on flavor, this WW Baked Sweet and Sour Chicken is your answer. It’s like takeout without the guilt—now, let’s get cooking!
Table of Contents
| Look at the Recipe (Key Highlights) |
| Ingredients for WW Baked Corn Tomato Basil Salad |
| How to Make This Healthy WW Baked Corn Tomato Basil Salad |
| Storage & Serving Suggestions |
| Tips & FAQs |
Look at the Recipe (Key Highlights)
- Takeout Taste, Home-Cooked Health: This WW Baked Sweet and Sour Chicken brings all the sweet and tangy flavors of your favorite takeout, but it’s baked and low in points!
- Easy Prep, Big Flavor: Just a quick coat, bake, and toss in sauce, and you have a flavor-packed dish ready in under 40 minutes.
- No Frying, Just Baked Perfection: Baking keeps the chicken tender and juicy with a light crispiness—no fryer needed!
- Weight Watchers Friendly: Low in points, high in satisfaction—a dish that’s delicious and guilt-free.
- Perfect for Any Night: Easy enough for busy weeknights but tasty enough to satisfy even picky eaters.
Ingredients Needed
- Tomato sauce (ketchup)
- Caster sugar
- Reduced salt soy sauce
- White wine vinegar
- Cornflour (cornstarch)
- Canned pineapple in natural juice, drained
- Olive oil
- Skinless chicken breast
- Fresh red chili
- Fresh ginger
- Garlic
- Red onion
- Red capsicum (bell pepper)
- Green capsicum (bell pepper)
- Sugar snap peas
- Cooked white rice
- Green shallots
How to Make Our WW Baked Sweet and Sour Chicken
Prepare the Sauce: In a bowl, whisk the tomato sauce, sugar, soy sauce, vinegar, cornflour, and the reserved pineapple juice until smooth. Stir in the pineapple chunks for added flavor.
Sear the Chicken and Aromatics: Sauté the chicken pieces with the garlic, ginger, and chili in a hot wok or skillet until they’re golden and nearly cooked through. Set aside.
Sauté the Vegetables: In the same skillet, cook the red onion, red and green bell peppers, until they begin to soften.
Bake the Chicken and Vegetables: Transfer the chicken, sauce, and vegetables to a baking dish. Bake at 375°F for about 15-20 minutes, until the chicken is fully cooked and the sauce thickens.
Serve: Serve warm over cooked white rice, topped with green shallots for a fresh, crunchy garnish.
Storage and Serving Suggestions
Storage Tips
- Best Fresh: This dish is at its tastiest right out of the oven, with the chicken tender and the sauce perfectly sticky.
- Leftover Friendly: Store any leftovers in an airtight container in the fridge for up to 2 days. The flavors actually deepen overnight!
- Reheating Tip: Reheat in the oven at 350°F for about 10 minutes to keep the chicken tender and the sauce thick.
Serving Tips
- Perfect with Rice or Cauliflower Rice: Serve over rice or cauliflower rice for a low-point, satisfying meal.
- Add a Veggie Side: Pair with steamed broccoli, bell peppers, or snap peas for extra color and crunch.
- A Squeeze of Freshness: Add a sprinkle of fresh green onions or a squeeze of lime juice just before serving for a final burst of flavor!
Tips & FAQs
How can I make this recipe gluten-free?
Substitute tamari or gluten-free soy sauce for regular soy sauce to keep this dish gluten-free.
Can I use fresh pineapple instead of canned?
Yes! Fresh pineapple works well and gives the dish a unique sweetness, though the canned pineapple juice adds extra tang, so consider adding a splash of unsweetened juice if available.
What if I want a milder dish?
Leave out or reduce the amount of red chili for a less spicy version, or use a milder chili like Anaheim.
How can I add extra veggies?
Try adding snow peas, zucchini, or baby corn to make this dish even more colorful and nutrient-rich.
Health Benefits of WW Baked Sweet and Sour Chicken
This Baked Sweet and Sour Chicken Recipe is a lighter take on a classic that’s typically fried and high in sugar. By baking the chicken instead, you’re reducing the amount of oil and calories, making it a perfect Low-Fat Sweet and Sour Chicken option.
Plus, using lean chicken breast helps keep it lower in fat and high in protein, making it a satisfying meal for those on a Weight Watchers or low-calorie plan.
- High Protein, Low Points: The chicken breast provides a good source of protein while staying low in points, making it a great fit for WW and other healthy eating plans.
- Less Sugar, Just as Sweet: By using a brown sugar substitute and low-sugar ketchup, you still get that deliciously sweet sauce but with fewer points and calories.
- No-Fry Cooking: Baking instead of frying is an easy way to make this WW Friendly Sweet and Sour Chicken lower in fat and calories, while still keeping the texture and flavor that make it so satisfying.
Description
A healthier twist on a takeout classic, this WW Baked Sweet and Sour Chicken has all the flavor without the guilt. Baked, not fried, and low in points!
Ingredients
Instructions
Prepare the Sauce
-
In a bowl, whisk together the tomato sauce, caster sugar, soy sauce, white wine vinegar, cornflour, and the juice from the canned pineapple until smooth. Stir in the pineapple chunks and set aside.
Sear the Chicken
-
In a hot skillet or wok with a little oil, cook the chicken with garlic, ginger, and chili until golden brown and almost cooked through. Set aside.
Sauté the Vegetables
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In the same skillet, add more oil if necessary, and cook the red onion and bell peppers until softened.
Bake the Chicken
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Preheat the oven to 375°F (190°C). Transfer the chicken, sauce mixture, vegetables, and snap peas to a baking dish. Bake for 15-20 minutes, until the chicken is cooked through and the sauce is thick.
Serve
-
Serve warm with cooked rice, garnishing with green shallots.
Servings 4
- Amount Per Serving
- Calories 310kcal
- % Daily Value *
- Total Fat 8g13%
- Sodium 620mg26%
- Total Carbohydrate 40g14%
- Dietary Fiber 4g16%
- Protein 24g48%
- Points per serving 7
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
When I first whipped up this baked sweet and sour chicken, I wasn’t sure if my family would go for it—especially my husband, who’s a die-hard fan of the takeout version! But the second it came out of the oven, the kitchen was filled with that sweet, tangy aroma, and I knew I was onto something. My kids practically raced to the table, and my husband, usually the biggest critic, couldn’t believe it was a WW-friendly dish. They loved every bite, and now it’s one of our top dinner requests. It’s so satisfying to make a healthier version everyone actually loves!
