Skillet Sweet and Sour Chicken (Whole30)

Prep: 15 min.Cook: 20 min.Total: 35 min.
Servings: Serves 5


  • 1 (14-ounce) can pineapple chunks in 100% juice; drained and 1/2 cup juice reserved
  • ⅓ cup ketchup (use unsweetened for Whole30)
  • 3 tablespoons rice vinegar or apple cider vinegar
  • 2 tablespoons coconut aminos
  • ½ teaspoon garlic powder
  • ½ teaspoon ground dried ginger
  • 1 tablespoon cornstarch (or 1½ tablespoon arrowroot starch for Whole30)
  • 1 lb. boneless, skinless chicken breast, cut into ¾-inch pieces
  • ½ teaspoon fine salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon avocado oil or olive oil, divided 
  • 2 medium bell peppers, any color, cut into ¾-inch pieces (2 cups)
  • 1 medium yellow onion, cut into ¾-inch pieces (1 cup)
  • 2 medium carrots, peeled and thinly sliced (1 cup)
  • Optional for garnish: 2 green onions, thinly sliced 
  • Optional for garnish: Sesame seeds

For serving: Cooked rice or cauliflower rice.


  1. In a small bowl, combine reserved pineapple juice with the ketchup, vinegar, coconut aminos, garlic and ginger. Whisk to combine. Slowly whisk in the cornstarch until no lumps remain. Set aside. 
  2. In a medium bowl, combine the chicken with the salt and pepper. Toss well to coat.
  3. Place a large skillet over medium-high heat. When hot, add 1 teaspoon of oil and reduce the heat slightly. Add the chicken and cook for 2-3 minutes without stirring. Flip chicken pieces when they release easily from the pan and are lightly browned. Continue cooking until chicken is almost cooked through. Transfer chicken to a plate and return the pan to medium-high heat.
  4. Add the remaining 2 teaspoons of oil to the same skillet (no need to wipe it out first) and swirl to coat the bottom. Add the onions and carrots and cook, stirring often, for 4 minutes. Add the bell peppers to the skillet and cook, stirring often, until the vegetables are crisp tender, about 4-5 minutes more.
  5. Add the cooked chicken and pineapple chunks to the skillet. Stir the sweet and sour sauce, then add it to the skillet. Cook, stirring frequently, until the sauce thickens and the vegetables are tender. 
  6. Remove the skillet from the heat, sprinkle with sliced green onions and/or sesame seeds, if desired.
  7. Store leftovers in an airtight container in the refrigerator for up to 4 days.

Nutrition Information

  • Serving Size: 1 cup (does not include cauliflower rice)
  • Calories: 297
  • Fat: 9g
  • Sodium: 418g
  • Carbohydrate: 31g
  • (Fiber: 5g
  • Sugar: 22g)
  • Protein: 29g


© The Real Food Dietitians
Recipe By: Jessica Beacom