Sweet & Sour Chicken Bowls – Easy Weekly Prep

Easy Sweet and Sour Chicken – 5 Flavor-Packed Meal Prep Portions

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Introduction

Easy Sweet and Sour Chicken – Perfect for Meal Prep! delivers the classic balance of tangy and sweet flavors in a simple, practical format. Tender bites of chicken are coated in a glossy sauce made with pineapple, bell peppers, and a vibrant blend of vinegar and natural sweetness.

This dish captures the familiar takeout-style flavor while offering a homemade approach that fits neatly into weekly meal planning. The sauce thickens beautifully, clinging to each piece of chicken without becoming heavy.

Because it reheats well and maintains texture, Easy Sweet and Sour Chicken is ideal for preparing ahead and portioning into containers for busy days.

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Ingredients Overview

Boneless, skinless chicken breast works well for meal prep due to its lean profile and firm texture. Chicken thighs can be used for slightly richer flavor and tenderness.

Cornstarch lightly coats the chicken, creating a delicate exterior that helps the sauce adhere. A small amount of oil is used for sautéing instead of deep frying, keeping preparation lighter.

Bell peppers add color and mild sweetness. Red and green peppers provide contrast and texture. Onion adds savory depth.

Pineapple chunks bring natural sweetness and a subtle tang. Fresh pineapple offers brighter flavor, while canned pineapple in juice works as a convenient alternative.

The sauce combines ketchup, rice vinegar, soy sauce, and honey or brown sugar. This mixture delivers the familiar sweet and sour profile.

A cornstarch slurry thickens the sauce to the ideal glossy consistency.

Cooked white rice or jasmine rice serves as the traditional base for meal prep portions.

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Step-by-Step Instructions

Begin by cutting the chicken into evenly sized bite-sized pieces. Pat dry with paper towels.

Place the chicken in a bowl and toss with cornstarch until lightly coated.

Heat a large skillet or wok over medium-high heat. Add a tablespoon of oil and allow it to warm.

Add the chicken in a single layer. Cook for 4 to 5 minutes, turning occasionally, until lightly golden and cooked through. Remove from the pan and set aside.

In the same skillet, add diced onion and bell peppers. Sauté for 3 to 4 minutes until slightly tender but still vibrant.

Stir in pineapple chunks and cook briefly to warm.

In a small bowl, whisk together ketchup, rice vinegar, soy sauce, and honey.

Pour the sauce into the skillet and bring to a gentle simmer.

In a separate bowl, mix 1 tablespoon cornstarch with 2 tablespoons water to create a slurry. Stir it into the sauce and cook until thickened.

Return the cooked chicken to the skillet and toss until fully coated in the sauce.

Remove from heat and allow to cool slightly before portioning.

Divide rice evenly into meal prep containers and top with sweet and sour chicken mixture.

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Tips, Variations & Substitutions

For extra crisp texture, cook chicken in batches to avoid overcrowding the pan.

To reduce sweetness, slightly decrease honey and increase rice vinegar.

Add shredded carrots or snap peas for additional vegetable volume.

For a lower-carbohydrate option, serve over cauliflower rice.

If using frozen pineapple, thaw and drain excess moisture before cooking.

Allow the dish to cool completely before sealing containers to prevent condensation.

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Serving Ideas & Occasions

Easy Sweet and Sour Chicken – Perfect for Meal Prep! works well for weekday lunches or quick dinners.

Serve alongside steamed broccoli or green beans for added balance.

For a family-style dinner, present it in a large serving bowl with rice on the side.

This dish also travels well, making it suitable for packed lunches.

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Nutritional & Health Notes

Chicken provides lean protein that supports satiety.

Bell peppers and pineapple contribute vitamin C and natural sweetness.

Using sautéing instead of deep frying keeps fat content moderate.

Adjust rice portions according to energy needs and personal preferences.

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Frequently Asked Questions

Can I make this recipe ahead of time?

Yes. It stores well in the refrigerator for up to four days when kept in airtight containers.

How do I keep the chicken from becoming dry?

Avoid overcooking during the initial sear and reheat gently to maintain moisture.

Can I freeze sweet and sour chicken?

Yes. Freeze in portioned containers for up to two months. Thaw overnight before reheating.

What type of rice works best?

Jasmine or long-grain white rice provides light texture and complements the sauce well.

Can I use bottled sweet and sour sauce?

Homemade sauce offers better flavor control, but bottled sauce may be used for convenience.

How do I reheat meal prep portions?

Reheat in the microwave in 60-second intervals, stirring between, until warmed through.

Is this recipe suitable for meal planning?

Yes. The flavors hold well over several days, making it ideal for structured weekly meals.

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