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Sweet and Sour Chicken Tray Bake, gluten-free

Try this tasty Sweet and Sour Chicken Tray Bake with pineapple – it's super yummy and super easy! You won't spend much time in the kitchen, but the results are seriously delicious. The sweet and sour sauce is just right, covering the juicy chicken and crispy veggies perfectly. Plus, it's gluten-free and dairy-free. Eat it on its own or with some steamed rice, sprinkle on sesame seeds, and you're all set. And guess what? This meal is quick and easy to make, so you can enjoy a delicious, fun, and healthy dinner any night of the week and it's a perfect option for meal prepping. Let's begin!

Sweet and Sour Chicken Tray Bake, gluten-free
Sweet and Sour Chicken Tray Bake, gluten-free

This Asian-Inspired Tray Bake is one of my personal favourites. It's slightly sticky, slightly sweet and slightly sour, and just a little bit of everything all in one.

The Challenge!

Finding gluten-free options for sweet and sour chicken at restaurants can be quite a challenge, so I decided to create a solution for us to savor. Not only does this homemade version provide a gluten-free alternative, but it's also a healthier and more flavorful option compared to takeout. By opting for baking instead of frying, the unique flavors of the dish really shine through.

While it might not stick to tradition, this sweet and sour chicken is undeniably delicious, making it a fantastic choice for families, health-conscious individuals, and those in need of a quick dinner fix. Its unconventional approach doesn't compromise on taste, but it still tastes delicious and has something for everyone to enjoy.

Watch How to Make It

Why you'll love this Sweet and Sour Chicken Tray Bake

Quick and Easy: With just 10 minutes of prep and 20 minutes of cooking time, it's a hassle-free recipe perfect for those busy days.

Gluten-Free: A great option for those seeking gluten-free meals, ensuring everyone can enjoy a delicious dinner without worries.

Healthy Twist: Baking instead of frying not only makes it a healthier choice but also allows the flavors to stand out, creating a tasty and wholesome meal.

Deliciously Balanced Sauce: The sweet and sour sauce, crafted with pineapple juice, Tamari soy sauce, apple cider vinegar, honey, and tomato paste, strikes the perfect balance of flavors.

Family-Friendly: With its crowd-pleasing taste and easy preparation, it's a fantastic option for family dinners or when you need a quick yet satisfying meal.

Sweet and Sour Chicken Tray Bake, gluten-free
Sweet and Sour Chicken Tray Bake, gluten-free

Helpful Tips

Preparation Efficiency: To streamline the cooking process, ensure all ingredients are chopped and ready before starting. This makes assembling the tray bake quicker.

Uniform Size: Dice chicken into uniform sizes to ensure even cooking. Slice the baby bok choy in half so that it does not overcook, and keep the broccoli, capsicum, and onions the same sizes to ensure even cooking. All diced pieces are approximately 4cm diced.

Distribution of Sauce: When drizzling the sauce over the chicken and vegetables, aim for 2/3 of the sauce to cover the chicken and only 1/3 to cover the vegetables. Less sauce allows the vegetables to crisp up.

Adjust Baking Time: If you prefer crispier vegetables or a more caramelized finish, you can adjust the baking time accordingly. Keep an eye on the oven to prevent overcooking.

Sweet and Sour Chicken Tray Bake, gluten-free
Sweet and Sour Chicken Tray Bake, gluten-free

Meal Prepping

This Sweet and Sour Chicken Tray Bake is a fantastic choice for meal prep for several reasons:

Efficiency: The recipe is designed for simplicity with just 10-15 minutes of prep, making it convenient to prepare in bulk for multiple meals.

Batch Cooking: You can easily scale up the quantities to prepare larger portions, ensuring you have several ready-made meals for the week.

Easy Reheating: Baked dishes often reheat well without compromising flavor or texture, making it a practical option for leftovers.

Freezer-Friendly: The components of this dish, including the sweet and sour sauce, chicken, and vegetables, are suitable for freezing. You can portion them into containers for future use, saving time on busy days.

Reduced Cleanup: Using a single tray for baking minimizes the number of dishes, making cleanup a breeze and saving valuable time during meal prep sessions.

Sweet and Sour Chicken Tray Bake, gluten-free
Sweet and Sour Chicken Tray Bake, gluten-free

What to serve with this Sweet and Sour Chicken

Other Asian-Inspired Recipes

Sweet and Sour Chicken Tray Bake, gluten-free
Sweet and Sour Chicken Tray Bake, gluten-free

Sweet and Sour Chicken Tray Bake, gluten-free


Serves 4

Prep 10

Cook 20


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 apple cider vinegar

2 heaped tablespoons of honey

1 tablespoon tomato paste

1 tablespoon arrowroot starch or corn flour


Sesame seeds

Green onions, thinly sliced


Optional to serve with:

Cauliflower Rice

Vermicelli Noodles

On it's own


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, 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 15 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.



Whilst the chicken and vegetables are baking, it is the ideal time to prepare either the:

1.     stovetop rice

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 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

Sweet and Sour Chicken Tray Bake, gluten-free
Sweet and Sour Chicken Tray Bake, gluten-free

Recipe and Photography Margaret Pahos @CreateCookShare 


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