Skillet Sweet and Sour Chicken (Whole30)

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


  • lbs. boneless, skinless chicken breast, cut into 1-inch chunks
  • 1 Tbsp. + 2 tsp. avocado oil (or other cooking fat of choice) 
  • 1/2 tsp. salt
  • 1/8 tsp. black pepper
  • 1½ Tbsp. arrowroot starch
  • 1 14-ounce can pineapple chunks in 100% juice; drained and 1/2 cup juice reserved
  • 2 medium bell peppers, any color, cut into small chunks
  • 1 small sweet onion, cut into small chunks
  • 2 medium carrots, peeled and very thinly sliced
  • 1/3 cup Tessemae’s Organic Ketchup
  • 1/2 cup pineapple juice (reserved from pineapple after draining) 
  • 3 Tbsp. rice vinegar or apple cider vinegar
  • 1/2 tsp. garlic powder
  • 1/2 tsp. ground dried ginger
  • 2 green onions, thinly sliced (optional) 
  • Sesame seeds for garnish (optional) 


  1. Place a large skillet over medium-high heat. While the skillet heats up, place chicken chunks in a bowl and toss with 1/2 Tbsp. arrowroot starch, salt, and pepper.
  2. When skillet is hot, add 1 Tbsp. oil and reduce heat slightly. Add 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 pan to medium-high heat.
  3. Add 2 tsp. oil to hot pan then add sweet onions and carrots. Sauté, stirring frequently, 4-5 minutes or until vegetables start to soften.
  4. Add bell peppers and continue to cook an additional 5-6 minutes, stirring frequently.
  5. While the veggies are cooking, combine ketchup, rice vinegar, garlic powder, and dried ginger. In a separate bowl, whisk 1 Tbsp. arrowroot starch into pineapple juice, then whisk this into the ketchup mixture to make the sauce.
  6. When veggies are crisp-tender, add chicken and pineapple chunks to the pan. Add sauce and cook, stirring, 1-2 minutes or until sauce thickens.
  7. Remove from heat, sprinkle with sliced green onions and sesame seeds, if using.

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

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