Easy Gluten-Free Sweet and Sour Chicken: A Takeout Classic Made Safe at Home

Celiac.com 01/03/2026 - Sweet and sour chicken has its roots in Chinese cooking, where cooks paired crisp fried meats with brightly flavored sauces made from vinegar and sugar. When the dish reached Chinese restaurants in North America, it evolved into the familiar takeout classic: golden bites of chicken, glossy red sauce, and chunks of pineapple and peppers. Unfortunately, the restaurant version is often off-limits for people who need to avoid gluten, thanks to wheat-based soy sauce, battered coating, and possible cross-contact in shared fryers.

This gluten-free sweet and sour chicken recipe brings that comforting, restaurant-style flavor back to your home kitchen, without the gluten or mystery ingredients. Tender chicken is coated in a light cornstarch crust, then tossed in a tangy, homemade sauce built from pantry staples and real pineapple. Served over rice with extra vegetables, it is a crowd-pleasing main dish that feels nostalgic and special, yet is simple enough for a weeknight meal.

Ingredients

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For the chicken:

• 1½ pounds boneless, skinless chicken breast or thighs, cut into bite-sized pieces
• 2 tablespoons gluten-free tamari or gluten-free soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil (optional)
• ½ teaspoon fine sea salt
• ¼ teaspoon ground black pepper
• ⅓ cup cornstarch, plus 2 tablespoons for dusting
• 2 large eggs
• 3 to 4 tablespoons neutral oil (such as avocado or canola) for pan-frying

For the sweet and sour sauce:

• ½ cup pineapple juice (drained from the canned pineapple below or bottled)
• ⅓ cup rice vinegar
• ⅓ cup ketchup
• ⅓ cup packed brown sugar
• 2 tablespoons gluten-free tamari or gluten-free soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons cold water (for dissolving the cornstarch)

For the vegetables and pineapple:

• 1 red bell pepper, seeded and cut into bite-sized pieces
• 1 green or yellow bell pepper, seeded and cut into bite-sized pieces
• 1 small red onion, peeled and cut into wedges
• 1 cup pineapple chunks (canned in juice or fresh)
• 2 cloves garlic, minced
• 1 teaspoon freshly grated ginger (optional but recommended)

To serve:

• Cooked white or brown rice
• Sliced green onions or toasted sesame seeds for garnish (optional)

Directions

1. Marinate the chicken.
   Place the chicken pieces in a bowl. Add the gluten-free tamari, rice vinegar, sesame oil (if using), salt, and pepper. Toss well to coat. Let the chicken marinate for at least 15 minutes while you prepare the sauce and vegetables.
2. Whisk together the sauce.
   In a medium bowl or measuring cup, combine the pineapple juice, rice vinegar, ketchup, brown sugar, and gluten-free tamari. Stir until the sugar dissolves. In a separate small bowl, mix the cornstarch with the cold water until smooth. Set both mixtures aside; you will add the cornstarch slurry later to thicken the sauce.
3. Prepare the chicken coating.
   In a shallow dish, spread the ⅓ cup cornstarch. In another bowl, beat the eggs. Sprinkle the marinated chicken with the remaining 2 tablespoons of cornstarch and toss so each piece is lightly dusted. Dip each piece into the beaten egg, letting any extra drip away.
4. Pan-fry the chicken until golden.
   Heat 2 tablespoons of oil in a large nonstick skillet or wok over medium-high heat. Add the chicken in a single layer (cook in batches if needed) and pan-fry until the pieces are golden and cooked through, about 3 to 4 minutes per side. Add more oil if the pan looks dry. Transfer the cooked chicken to a plate lined with paper towels while you cook the vegetables.
5. Sauté the vegetables and pineapple.
   In the same skillet, remove any burnt bits but keep a thin layer of oil. Add the onion and bell peppers. Cook over medium-high heat for 3 to 4 minutes, stirring often, until they are slightly softened but still bright. Add the garlic, ginger, and pineapple chunks and cook for another 1 to 2 minutes until fragrant.
6. Add and thicken the sauce.
   Pour the pineapple juice mixture into the pan with the vegetables and pineapple. Bring it to a gentle simmer. Stir the cornstarch slurry one more time, then slowly pour it into the pan while stirring. Continue to cook for 1 to 2 minutes until the sauce becomes glossy and thick enough to coat a spoon.
7. Toss in the chicken.
   Return the cooked chicken to the skillet. Gently fold the pieces into the sauce and vegetables until everything is evenly coated. If the sauce is too thick, splash in an extra tablespoon of water. If it is too thin, let it simmer for another minute.
8. Taste and adjust.
   Taste the sauce and adjust the seasoning to your liking. Add a pinch of salt for more savoriness or a spoonful of brown sugar for more sweetness. A quick splash of rice vinegar will brighten the tang if needed.
9. Serve.
   Spoon the sweet and sour chicken over hot cooked rice. Garnish with sliced green onions or toasted sesame seeds if you like, and serve immediately.

Conclusion

Sweet and sour chicken has traveled a long path from its Chinese origins to its modern place on Western takeout menus, and this gluten-free version carries that history into a dish that is safe for people who must avoid gluten. By using cornstarch instead of wheat flour, gluten-free tamari instead of regular soy sauce, and a sauce built from whole ingredients, this recipe delivers the familiar balance of tangy, sweet, and savory flavors without sacrificing texture or satisfaction. Whether you are recreating a restaurant favorite at home or introducing this dish to someone for the first time, this gluten-free sweet and sour chicken can become a trusted recipe in your regular rotation.