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Sweet and Sour Chicken Meal Prep
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Sweet and Sour Chicken Meal Prep

This Sweet and Sour Chicken is tender and crispy with bell peppers and pineapple in an irresistible sweet and sour sauce. It's ready in just 20 minutes and makes a quick weeknight dinner that's so much better than takeout from Chinese restaurants!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Lunch
Cuisine: Chinese
Keyword: meal prep ideas, meal prep recipes chicken
Servings: 6 servings
Calories: 536kcal
Author: TipBuzz


  • 2 lb boneless skinless chicken breasts cubed
  • 1/4 cup cornstarch
  • 1 egg lightly beaten
  • 2 cups flour
  • 2 cups vegetable oil
  • 1 red bell pepper cut into 1" pieces
  • 1 green bell pepper cut into 1" pieces
  • 1 medium onion cut into 1" pieces
  • 1 cup pineapple chunks

Sweet and Sour Sauce

  • 1/4 cup vinegar
  • 1/4 cup sugar or honey
  • 1/4 cup ketchup
  • 1 tbsp soy sauce low sodium recommended
  • 1/4 cup water

Serving - optional

  • 4 cups steamed rice


  • In a medium bowl, whisk together the vinegar, sugar, ketchup, soy sauce and water. Set aside.
  • Place cornstarch in a ziplock bag. Add chicken and shake to coat evenly. 
  • In a small bowl, add the beaten egg. In another bowl, add the flour. Set aside along with a wire cooling rack.
  • Place a large skillet over medium-high heat. Add oil and heat to 350˚F until almost smoking.
  • Dip 6-8 pieces of chicken into the egg, and then the flour. Shake off excess and add to the oil.
  • Fry 2-3 minutes until golden and crispy, and remove to the rack with a slotted spoon. Repeat for the remaining chicken pieces.
  • Remove and drain oil. Set aside.
  • Add onion, bell peppers and pineapple to the pan. Sauté for about 2 minutes until slightly softened.
  • Add the reserved sauce mixture and bring to boil.
  • Add in the cooked chicken pieces and stir to coat evenly with the sauce. Serve and enjoy!


  • Note: most meal prep containers have a rectangular shape and will hold 4-5 cups of food (about a 7-10 oz or 200-300 gram portion).


Calories: 536kcal | Carbohydrates: 65g | Protein: 39g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 124mg | Sodium: 366mg | Potassium: 945mg | Fiber: 3g | Sugar: 25g | Vitamin A: 995IU | Vitamin C: 55.7mg | Calcium: 43mg | Iron: 3.5mg