Pineapple Sweet-and-Sour Chicken Thighs
Pineapple Sweet-and-Sour Chicken Thighs balance bright, tangy notes with a gentle caramel sweetness from brown sugar and barbecue sauce. Soy, fresh ginger, and garlic add depth, while the thighs stay juicy and glossy as they cook. Serve this crowd-pleaser for a laid-back weeknight dinner or a casual weekend meal when you want bold, familiar flavors.
- Prep10 mins
- Cook40 mins
- Serves12
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pineapple Sweet-and-Sour Chicken Thighs, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 30 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 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.
- 9
- Heart Health
- 33
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 53
- Performance
- 36
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C).
- 2
Stir together pineapple juice, barbecue sauce, brown sugar, soy sauce, ginger, and garlic in a small bowl; set aside 1/2 cup for basting.
- 3
Pour the remaining marinade into a resealable plastic bag. Add chicken thighs, coat them with the marinade, press out excess air, and seal the bag.
- 4
Marinate in the refrigerator for 8 hours or overnight, turning the bag halfway through.
- 5
Remove the chicken thighs from the marinade and let the excess drip off; discard the remaining marinade.
- 6
Bake in the preheated oven, uncovered, for 25 minutes, basting often with the reserved marinade.
- 7
Flip the chicken; continue baking and basting until the thighs are no longer pink in the centers and the juices run clear, about 15 minutes more. An instant-read thermometer inserted in the centers should register at least 165 degrees F (74 degrees C).
- Calories 216.33 kcal Moderate 11%
- Protein 21.82 g Good Source 44%
- Carbohydrate 11.83 g 4%
- Total Fat 9.24 g Moderate 12%
- Saturated Fat 3.07 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 101.49 mg High 34%
- Sodium 468.66 mg High 20%
- Dietary Fiber 0.08 g Low Source 0%
- Total Sugars 7.37 g --
- Added Sugars 1.93 g Low Source 4%
- Calcium 2.14 mg Low Source 0%
- Iron 1.15 mg Low Source 6%
- Potassium 29.89 mg Low Source 1%
- Vitamin A 6.54 mcg Low Source 1%
- Vitamin C 1.85 mg Low Source 2%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
About This Recipe
Pineapple Sweet and Sour Chicken Thighs is made with 7 ingredients and serves 12. It takes about 50 mins and is rated easy. Key ingredients include Barbecue Sauce, Boneless Chicken Thigh, Brown Sugar, and Fresh Ginger. Each serving provides about 216.33 kcal, and is a good source of protein.
Recipe Questions
- What is Pineapple Sweet-and-Sour Chicken Thighs made of?
- The main ingredients are Barbecue Sauce, Boneless Chicken Thigh, Brown Sugar, Fresh Ginger, Light Soy Sauce. The full list of 7 is above.
- How long does it take to make Pineapple Sweet-and-Sour Chicken Thighs?
- About 50 mins in total: 10 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 216.33 kcal. The full nutrition breakdown is above.
- Is Pineapple Sweet-and-Sour Chicken Thighs easy to make?
- This recipe is rated easy, with 7 ingredients and 7 steps.
- Is Pineapple Sweet-and-Sour Chicken Thighs healthy?
- Pineapple Sweet-and-Sour Chicken Thighs has an easyChef Pro health score of 36/100. Per serving, it provides 216.33 calories and 21.82 g of protein, or 44% of the Daily Value. Worth noting per serving: sodium at 468.66 mg (20% of the Daily Value) and saturated fat at 3.07 g (15% of the Daily Value). It contains Garlic, 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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