Sweet and Sour Chicken Tray Bake (gluten-free)
Updated: Sep 27
This Sweet and Sour Chicken Tray Bake is an easy gluten-free dinner packed with tender chicken, pineapple and colourful vegetables, all coated in a deliciously sticky homemade sweet and sour sauce. Everything comes together on one tray in around 30 minutes, making it perfect for busy weeknights.
WHY YOU’LL LOVE THIS RECIPE
This is one of my favourite Asian-inspired tray bakes. Instead of frying the chicken, everything is oven-baked for an easier, lighter take on classic sweet and sour chicken.
The homemade sauce has that perfect balance of sweet, tangy and savoury, while pineapple, capsicum, broccoli and bok choy make it a complete family-friendly meal.
It’s also naturally gluten-free and dairy-free.
Watch How to Make It
HELPFUL TIPS
Cut everything evenly: Keep the chicken and vegetables similar in size so they cook evenly.
Don't overcrowd the vegetables: Give them some space on the tray so they roast rather than steam.
Add more sauce to the chicken: Aim for approximately two-thirds of the sauce over the chicken and one-third over the vegetables. This helps the vegetables caramelise.
Meal prep: Store leftovers in an airtight container in the refrigerator and reheat thoroughly before serving.
WHAT TO SERVE WITH SWEET AND SOUR CHICKEN
Other Asian-Inspired Gluten Free Recipes
Sweet and Sour Chicken Tray Bake, gluten-free
Serves 4 | Prep 10 | Cook 25
INGREDIENTS
Chicken and Vegetables:
4 large (6 small) chicken thigh fillets, diced into 4cm cubed
1 large brown onion, diced into large chunks
1 red capsicum, diced into large chunks
1 broccoli, cut into florets
4 baby Bok choy, sliced in half
430g can pineapple chunks in juice, drained (juice kept for sauce)
2 tablespoons olive oil
1 teaspoon sea salt
½ teaspoon pepper
Sweet and Sour Sauce:
160ml (2/3 cup) pineapple juice from canned pineapple
2 tablespoons Tamari Soy Sauce
2 tablespoons light olive oil
2 tablespoons apple cider vinegar
2 heaped tablespoons of honey
1 tablespoon tomato paste
1 tablespoon arrowroot starch or corn flour
Garnish:
Sesame seeds
Green onions, thinly sliced
INSTRUCTIONS
1. Prepare the sauce: In a small pot add the pineapple juice and apple cider vinegar along with the arrowroot or corn flour. Whisk to make a slurry and once combined add all the remaining ingredients, including Tamari, olive oil, tomato paste, and honey. Place onto high heat and bring to a boil. Once it starts to thicken, remove from the heat and set aside.
2. Preheat the oven: Preheat the oven to 220°C fan forced / 240°C conventional oven / 374°F and line a large tray with baking paper.
3. Prepare the chicken: Spread the diced chicken onto one side of the baking tray, drizzle over a tablespoon of olive oil, and season with salt and pepper. Place into the oven for 5 minutes and in the meantime dice and slice the vegetables.
4. Prepare the vegetables: Slice and dice all the vegetables and add them to the tray with the chicken. Drizzle a tablespoon of olive oil over the vegetables and season with sea salt and pepper. Pour the sweet and sour sauce over the chicken and vegetables, and gently toss to combine.
5. Bake: Place the tray back into the oven and bake for a further 20 minutes or until the chicken is cooked and the vegetables begin to colour.
6. Serve: Once cooked, divide between bowls and top with sesame seeds and/or green onions. Serve on its own or with your favourite side.
OPTIONAL
Whilst the chicken and vegetables are baking, it is the ideal time to prepare either the:
2. quinoa
3. cauliflower rice
4. rice vermicelli noodles.
To cook the rice vermicelli noodles, place them in a bowl of boiling water, and cover for 5 minutes. Then drain and drizzle with a geneeous ampoount of sesame oil. They’re ready to serve alongside the Sweet and Sour Tray Bake.
Have you tried this recipe?
Please leave me a rating and comment below, or share it with me at @CreateCookShare on
Recipe and Photography Margaret Pahos @CreateCookShare
Comments