Coating and Crisping: A Healthier Approach

When adapting the traditional Baked Sweet and Sour Chicken recipe for a W/W plan, the first step is to reconsider the coating for the chicken. Instead of using cornstarch, which can add unnecessary points, opt for a lighter alternative such as whole wheat flour or almond flour. These options provide a satisfying crispy texture without the extra points, ensuring your dish stays within your W/W goals.

Balancing Sweetness: Mindful Sweetener Swaps

Sweetness is essential in sweet and sour chicken, but traditional sugar can quickly increase the points. By swapping out granulated sugar for a W/W approved sweetener like stevia or monk fruit sweetener, you can maintain the sweet and tangy flavor profile while keeping the points in check. Additionally, choosing reduced-sugar ketchup helps cut down on unnecessary sugar content without sacrificing taste.

Saucy Success: Proportionate and Flavorful

Creating the sweet and sour sauce requires a delicate balance of flavors. To ensure the sauce enhances the dish without adding excessive points, be mindful of ingredient proportions. Adjust the amounts of ketchup, rice vinegar, soy sauce, and sweetener to achieve the perfect blend of tanginess and sweetness while keeping the points at a reasonable level.

Veggie Power: Adding Bulk and Nutrition

Incorporating plenty of non-starchy vegetables such as bell peppers, onions, and pineapple not only adds vibrant color and texture to the dish but also increases its nutritional value. These veggies are high in fiber and essential nutrients, making them excellent choices for bulking up the meal without significantly impacting the points.

Healthy Cooking Techniques: Lightening Up the Dish

Instead of frying the chicken, opt for healthier cooking methods like baking or air frying. These techniques require minimal oil, reducing the overall points while still achieving a crispy exterior. By making these small adjustments to the cooking process, you can enjoy a lighter version of Baked Sweet and Sour Chicken that fits perfectly into your W/W plan.

Conclusion: Enjoying Flavorful, W/W Friendly Sweet and Sour Chicken

With thoughtful ingredient swaps, mindful portion control, and healthy cooking techniques, you can create a delicious and satisfying Baked Sweet and Sour Chicken that aligns with your W/W goals. By balancing flavors, incorporating nutritious ingredients, and making smart choices, you can enjoy this classic dish without derailing your progress.

W/W Baked Sweet And Sour Chicken

Certainly! Here’s a recipe for Baked Sweet and Sour Chicken that can be adapted to fit a W/W plan. Keep in mind that the point values may vary depending on the specific ingredients and serving sizes you use, so it’s a good idea to calculate the points based on your own ingredients and portions.


For the chicken:

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • Salt and pepper, to taste
  • 1 cup cornstarch
  • 2 large eggs, beaten
  • Cooking spray

For the sweet and sour sauce:

  • 1/2 cup reduced-sugar ketchup
  • 1/4 cup rice vinegar
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup granulated sugar substitute (e.g., erythritol or Stevia)
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 1/4 cup water
  • 1 tablespoon cornstarch

For the vegetables:

  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1 small onion, cut into chunks
  • 1 cup pineapple chunks (fresh or canned in juice, drained)


  1. Preheat your oven to 400°F (200°C).
  2. Season the chicken pieces with salt and pepper.
  3. Place the cornstarch in a shallow dish and the beaten eggs in another shallow dish.
  4. Dip each piece of chicken into the cornstarch, coating it evenly, then dip it into the beaten eggs.
  5. Heat a large non-stick skillet over medium-high heat and spray it with cooking spray.
  6. Add the coated chicken pieces to the skillet and cook until they are browned and crispy, about 2-3 minutes per side. You may need to do this in batches to avoid overcrowding the pan. Remove the cooked chicken and set it aside.
  7. In a separate saucepan, combine all the sweet and sour sauce ingredients: ketchup, rice vinegar, soy sauce, sugar substitute, minced garlic, grated ginger, water, and cornstarch. Cook over medium heat, stirring constantly, until the sauce thickens, which should take about 3-4 minutes. Once it thickens, remove it from heat.
  8. In a large baking dish, combine the cooked chicken, bell peppers, onion, and pineapple chunks. Pour the sweet and sour sauce over the top and gently toss to coat everything evenly.
  9. Cover the baking dish with foil and bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through, and the vegetables are tender.
  10. Serve your Baked Sweet and Sour Chicken over steamed rice or cauliflower rice for a lower-carb option. You can garnish it with chopped green onions or sesame seeds if desired.

Remember to calculate the W/W points based on the specific products and serving sizes you use, as the point values can vary. Enjoy your delicious, healthier sweet and sour chicken!