Crispy Gluten-Free Sweet and Sour Chicken Recipe

Missing takeout Chinese food because you follow a gluten-free diet? You can recreate a family-friendly Gluten-Free Sweet and Sour Chicken at home with this simple, reliable recipe.

This is a recipe I’ve adapted and used for years. It delivers the familiar American-Chinese sweet and sour flavor using straightforward gluten-free ingredients and easy techniques. It pairs beautifully with white or brown rice and makes a comforting weeknight meal the whole family will enjoy.

How to make gluten-free sweet and sour chicken

Start by cutting boneless, skinless chicken into 1.5–2 inch chunks. Toss the pieces with cornstarch, pepper, and garlic salt—using a sealed bag makes this step quick and tidy.

Brown the coated chicken briefly in hot oil so the exterior gets color but the interior remains slightly undercooked. Transfer the browned pieces to a foil-lined 9×13 baking dish for easier cleanup, then add drained pineapple chunks.

Whisk together a simple gluten-free sweet and sour sauce of sugar, ketchup, apple cider vinegar, gluten-free soy sauce (such as tamari), and garlic salt. Pour the sauce over the chicken and pineapple, then bake at 325°F for one hour, stirring every 15 minutes so the pieces cook evenly and the sauce thickens into a glossy coating.

If you prefer extra sauce, cook a second batch of the sauce in a small saucepan over medium heat until reduced and thickened (about 7 minutes), whisking constantly. Serve extra sauce on the side for drizzling.

Ingredients

1 1/2 lbs boneless skinless chicken tenders or chicken breasts
2/3 cup cornstarch
1/4 tsp pepper
1/2 tsp garlic salt (plus 1 tsp for the sauce)
1/4 cup oil (for browning)
1 can (20 oz.) pineapple chunks, drained

Sauce

3/4 cup sugar
1/4 cup ketchup
1/2 cup apple cider vinegar (reduce to about 1/3 cup if using a very strong, fresh cider)
1 Tbsp gluten-free soy sauce (tamari)
1 tsp garlic salt

Step-by-step Instructions

Trim any excess skin from the chicken and cut into 1.5–2″ chunks.
Place cornstarch, pepper, and 1/2 tsp garlic salt in a large sealed bag or bowl. Add chicken, seal, and shake until pieces are evenly coated.
Heat oil in a large nonstick skillet. Add half the chicken and brown on both sides until golden but not fully cooked. Remove to a 9×13 baking dish lined with foil. Repeat with remaining chicken.
Add the drained pineapple chunks to the baking dish with the chicken.
In a medium bowl, whisk together sugar, ketchup, apple cider vinegar, gluten-free soy sauce, and 1 tsp garlic salt. Pour the sauce over the chicken and pineapple.
Bake at 325°F for 1 hour. Every 15 minutes, stir and flip the chicken so it cooks evenly and soaks in the sauce.
Remove from oven and serve over white or brown rice.
Optional: For extra drizzling sauce, prepare a second batch, bring it to a boil in a small saucepan, then simmer over medium heat, whisking constantly until thickened (about 7 minutes). Serve alongside the chicken.

Notes and ingredient tips

Pineapple: Use pineapple in 100% juice, not heavy syrup. Drain the can before adding the fruit to the dish.
Apple cider vinegar: If you have a very strong fresh cider, reduce the vinegar to about 1/3 cup to avoid overpowering the sauce.
Soy sauce: Choose a certified gluten-free tamari or gluten-free soy sauce to keep this recipe safe for celiac or gluten-sensitive diets.
Sugar: Adjust sweetness to taste—reduce slightly if you prefer a less sweet sauce.
Cornstarch: Cornstarch is naturally gluten-free, but avoid bulk-bin cornstarch due to cross-contamination risk if you require strict gluten-free handling.

I often serve this with baked brown rice, which can be started while you prepare the chicken so both components finish around the same time. Steamed broccoli or green beans make great vegetable sides to round out the meal.

Yield and timing

Yield: about 6 servings. Prep time: approximately 20 minutes. Cook time: 1 hour. Total time: roughly 1 hour 20 minutes.

This gluten-free sweet and sour chicken is a reliable way to enjoy the flavors you miss from takeout while keeping ingredients simple and safe. If your family loves it, make it a regular rotation — it’s easy to scale and customize with peppers, onions, or other vegetables.