What is Oven-Roasted Sweet and Sour Chicken Sheet Pan made of?

The main ingredients are Avocado Oil, Brown Sugar, Carrot, Chicken Breast, Chili Sauce. The full list of 17 is above.

How long does it take to make Oven-Roasted Sweet and Sour Chicken Sheet Pan?

About 55 mins in total: 30 mins to prepare and 25 mins to cook.

How many calories are in one serving?

One serving provides about 681.38 kcal. The full nutrition breakdown is above.

Is Oven-Roasted Sweet and Sour Chicken Sheet Pan easy to make?

This recipe is rated easy, with 17 ingredients and 7 steps.

Is Oven-Roasted Sweet and Sour Chicken Sheet Pan healthy?

Oven-Roasted Sweet and Sour Chicken Sheet Pan has an easyChef Pro health score of 52/100. Per serving, it provides 681.38 calories and 46.84 g of protein, or 94% of the Daily Value. It is a good source of dietary fiber, potassium and vitamin C. Worth noting per serving: sodium at 1000.97 mg (44% of the Daily Value), saturated fat at 2.05 g (10% of the Daily Value) and added sugars at 6.16 g (12% of the Daily Value). It contains Soy, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.

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Oven-Roasted Sweet and Sour Chicken Sheet Pan

Name: Oven-Roasted Sweet and Sour Chicken Sheet Pan
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 4 servings
Cuisine: Chinese, Hawaiian
Ingredients: 3 tbsp Avocado Oil; 0.5 cup Brown Sugar; 1 whole Carrot; 1.5 lb Chicken Breast; 1 tbsp Chili Sauce; 2 tbsp Cornstarch; 1 tbsp Ginger-Garlic Paste; 1 whole Green Bell Pepper; 3 tbsp Ketchup; 16 oz Pineapple Chunks; 1 whole Red Bell Pepper; 0.5 whole Red Onion; 0.33 cup Rice Vinegar; 1 dash Salt & Pepper; 3 tbsp Soy Sauce; 1 cup Water; 0.13 tsp White Pepper

Dinner 🍽️Lunch 🥪 Chinese 🇨🇳Hawaiian High-Protein 💪Halal 🕌

This dish balances bright tang with a gentle sweetness, featuring juicy chicken, peppers, and pineapple glazed in a glossy sweet-and-sour sauce. Oven-Roasted Sweet and Sour Chicken Sheet Pan delivers tender bites with caramelized edges and a lively, takeout-style flavor. Serve it hot over steamed rice for a colorful weeknight dinner or a casual weekend meal.

Prep30 mins
Cook25 mins
Serves4
DifficultyEasy

easyChef Pro health score

Calculated from USDA-referenced nutrient data for the ingredients in Oven-Roasted Sweet and Sour Chicken Sheet Pan, not estimated by an AI model. The same recipe returns the same score every time.

52 Health Score

Glycemic ImpactPoor: 38 / 100; Carb quality, not quantity. Higher is better.
Nutritional DensityPoor: 39 / 100; Nutrients per calorie. Higher is better.
Energy DensityGood: 90 / 100; Calories by weight. Higher means more food for fewer calories.
NOVA Processed Culinary Ingredients: 2 / 4; Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.

How it scores for each health goal

The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.

52
Heart Health: 36
Metabolic: 58
Digestive: 41
Inflammatory: 60
Performance: 54
General Wellness

1

Preheat the oven to 425 degrees F (220 degrees C).
2

Drain the pineapple tidbits and pour the juice into a 1-cup liquid measuring cup. Place the drained pineapple in a large mixing bowl and set aside.
3

Add the bell peppers, carrot, and onion to the pineapple tidbits. Pour 2 tablespoons avocado oil over them and season with salt and pepper. Stir until everything is coated with the oil and seasoning, then spread in a single layer on a sheet pan. Put the chicken into the same bowl, drizzle with the remaining 1 tablespoon oil, and season with salt and pepper. Toss to coat, then nestle the chicken pieces on the sheet pan between the pineapple and vegetables.
4

Bake in the preheated oven until the vegetables are tender and the chicken is cooked through, about 25 minutes.
5

Meanwhile, add enough water to the reserved pineapple juice to make 1 cup of liquid. Transfer 3 tablespoons of this liquid to a small bowl and add the cornstarch. Stir with a fork or whisk until smooth.
6

Pour the remaining liquid into a saucepan with the brown sugar, rice vinegar, ketchup, soy sauce, chile-garlic sauce, ginger-garlic paste, and white pepper. Bring to a boil over medium-high heat, stirring occasionally. Slowly add the cornstarch mixture while whisking briskly. Return to a boil and cook, whisking constantly, until thickened, about 1 minute.
7

Drizzle the chicken, pineapple, and vegetables with the sauce to serve.

About This Recipe

Oven Roasted Sweet and Sour Chicken Sheet Pan is made with 17 ingredients and serves 4. It takes about 55 mins and is rated easy. Key ingredients include Avocado Oil, Brown Sugar, Carrot, and Chicken Breast. Each serving provides about 681.38 kcal, and is a good source of protein.

Recipe Questions

What is Oven-Roasted Sweet and Sour Chicken Sheet Pan made of?: The main ingredients are Avocado Oil, Brown Sugar, Carrot, Chicken Breast, Chili Sauce. The full list of 17 is above.
How long does it take to make Oven-Roasted Sweet and Sour Chicken Sheet Pan?: About 55 mins in total: 30 mins to prepare and 25 mins to cook.
How many calories are in one serving?: One serving provides about 681.38 kcal. The full nutrition breakdown is above.
Is Oven-Roasted Sweet and Sour Chicken Sheet Pan easy to make?: This recipe is rated easy, with 17 ingredients and 7 steps.
Is Oven-Roasted Sweet and Sour Chicken Sheet Pan healthy?: Oven-Roasted Sweet and Sour Chicken Sheet Pan has an easyChef Pro health score of 52/100. Per serving, it provides 681.38 calories and 46.84 g of protein, or 94% of the Daily Value. It is a good source of dietary fiber, potassium and vitamin C. Worth noting per serving: sodium at 1000.97 mg (44% of the Daily Value), saturated fat at 2.05 g (10% of the Daily Value) and added sugars at 6.16 g (12% of the Daily Value). It contains Soy, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.

How easyChef Pro scores recipes and products

easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.

The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.

Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.

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