Skinny Sweet & Sour Chicken – Gluten Free

Lets be honest here. We ALL get tired of chicken. It’s bland, it’s dry and has no appeal to it.  So, we’ve given a traditional Chinese dish a total MAKE-OVER! This Sweet & Sour Chicken is guaranteed to please your pallet with it’s bold and tangy flavors. No guilt here folks because we are using quality ingredients.  It’s gluten free, low in fat and pairs nicely with a veggie stir-fry or brown rice! Making it PERFECT for a workout day!




Serving Size: ~ 4 oz. Chicken (with sauce only)
  • Protein - 21.5 g
  • Carbs - 16 g
  • Fat - 3 g


  • 1.5 lbs (3 to 4) all natural boneless chicken tenders, diced into 1" to 1.5" pieces
  • 4 tbsp + 1 tbsp arrowroot starch - may sub for tapioca starch or gluten free corn starch
  • *veggies of choice: bell peppers, onions, broccoli, etc.
  • 1 tbsp olive oil or grapeseed oil
  • 2 tbsp Braggs Liquid Aminos - found at Whole Foods or Publix
  • 4 tbsp Swerve Sugar Substitute (Granular) - can swap for Light Brown Sugar but sugar/carb macros will increase slightly
  • 4 tbsp Wholesome Organic Light Brown Sugar - can swap for Swerve and macros will decrease slightly
  • 1/2 cup apple cider vinegar
  • 1/4 cup organic ketchup
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • pinch of salt

Cooking Utensils

  • cutting Board
  • small bowl
  • medium sauce pan
  • large saute pan
  • whisk
  • large ziploc bag or airtight container



  1. First add chicken pieces to a ziploc bag, then add 4 tbsp arrowroot/tapioca/corn starch. Seal bag GOOD and shake until all chicken pieces have been coated. Set aside.
  2. Prepare the sauce: combine sugar, apple cider vinegar, braggs, garlic powder, onion powder, salt & ketchup to a medium sauce pan. On low/medium heat, stir and bring to a boil. In a small bowl whisk together 1 tbsp arrowroot/tapioca/corn starch + 2 tbsp cold water until smooth. Then add this to the boiling sauce pan and stir until it has thickened. Reduce to low heat or simmer.
  3. Turn the large saute pan to medium heat and add oil.  Then add the coated chicken. Saute over medium heat for 5-6 minutes. *At this point you would add your veggies of choice*. Continue to saute coated chicken (another 6-7 min) over medium heat until is browned and completely cooked through.
  4. Add sauce to chicken then stir to coat well! Serve over brown rice or with your favorite veggies!

Additional Information

Approximately 175 calories

(~1 fist protein, 1/2 fist carbs, 1 thumb fat)

*Calories will vary depending on brands of ingredients and if you make any substitutions.

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