Inspired by Chinese-style sweet and sour chicken, these sweet and sour pineapple chicken meatballs are a healthier, lighter version. Glazed with a sweet and tangy pineapple sauce, these meatballs are packed full of delicious flavor that's perfect for both kids and adults alike!
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📋 About the Recipe
- These healthy ground chicken meatballs are loaded with vegetables and coated in a sticky, homemade sweet and sour sauce. Unlike the traditional version, they are not deep fried, making them a healthier option with the same great flavor!
- This recipe can be made in under an hour, it's so quick and easy! With many pantry ingredients, you're sure to have most of what you need right on hand.
- With the use of ground chicken, the meatballs are baked until perfectly juicy and tender, just like my cheesy french onion chicken meatballs. They remain moist with a quick cook in the oven right before getting tossed in the sweet and sour pineapple glaze.
- This recipe is inspired by the Chinese-style chicken that often includes fresh pineapple for subtle sweet and tangy flavor. Onion and peppers are often included as well.
- Because of the rich flavor of the sauce, this is often a kid favorite, making it both family and kid friendly!
- This recipe can be served as a main dish for dinner with a side of white or brown rice. Or, it can also be served as an appetizer for an event or party. It's easy to size up or down, which makes it great for feeding a crowd!
- Looking for spicy instead of sweet? Check out my buffalo turkey meatballs instead!
🛒 Ingredients
For the Chicken Meatballs
For the Sweet and Sour Sauce
A few notes about the ingredients:
- Ground chicken - ground chicken remains juicy and tender when formed into meatballs and baked in the oven. Because of it's neutral flavor, it takes on the flavors incorporated with it, making it a great base for this flavor-packed dish.
- Breadcrumbs, egg, milk - these are the binders. They help keep the meatballs from falling apart, as well as ensuring they remain moist.
- Toasted sesame oil - sesame oil adds a great nutty flavor to the meat. Make sure to buy "toasted" sesame oil, since it'll have a more robust flavor.
- Low sodium soy sauce - soy sauce adds a great earthy or umami flavor with a subtle saltiness.
- Fresh ginger, garlic powder, salt, pepper - these really add a punch of flavor. I recommend using fresh ginger, but if you don't have it, you can use ¼ teaspoon of ginger powder instead.
- Onions, bell peppers, pineapple - each of these are great for stir frying. They also pair wonderfully with the slightly sweet and slightly acidic sauce. The fresh pineapple mirrors the juice and really brings out it's flavor in the sauce.
- Canned pineapple juice - this is the base of the sauce. It's perfectly sweet and tangy. I recommend that you use canned pineapple juice instead of fresh because the fresh won't get as nice and thick, causing the sauce to separate.
- Brown sugar - a great addition for a little extra sweetness. If you prefer slightly less sweet of a sauce, add a bit less brown sugar.
- Rice vinegar - another great addition that adds tanginess as well. All of the flavors balance each other.
- Ketchup - ketchup gives this sauce it's inherent red color (without dyes!). It brings about nostalgia, as well as adds it's own flavor to the dish.
- Corn starch, water - the corn starch and water mix together to create a slurry. This thickens the sauce to a glaze consistency.
📓 Instructions
1. Preheat your oven to 400 degrees F. Prepare a sheet pan by covering it with parchment paper or aluminum foil sprayed with nonstick spray.
2. Combine the ground chicken, breadcrumbs, egg, milk, sesame oil, soy sauce, grated ginger, garlic powder, salt, and pepper in a large mixing bowl.
3. Roll the meat mixture into 24 to 26 meatballs and place them on the sheet pan, leaving space between each one.
4. Place the pan in the oven and bake for about 10 minutes. When the time is up, remove the pan from the oven and set aside.
5. While the meatballs cook, set a large dutch oven or high sided skillet over medium heat. Add olive oil.
6. When the oil is hot, stir fry the onions and peppers. Cook for 3 to 5 minutes, then add the pineapple and cook 1 more minute.
7. Remove the vegetables from the skillet and set them aside. Turn the stove to medium-low heat and add the sauce ingredients besides the corn starch and water.
8. Bring the sauce to a boil. Combine corn starch and water in a small bowl. Then add the mixture to the sauce.
9. Simmer the sauce until it starts to thicken, about 5 minutes. Whisk every so often so the bottom doesn't burn.
10. Once the sauce is thick enough to coat the back of a spoon, add in the stir fried vegetables and stir to coat them in the sauce.
11. Add the chicken meatballs to skillet and gently stir them to coat in the sauce as well. Be careful not to break up the meatballs.
12. Remove the skillet from the heat and serve sweet and sour chicken meatballs over white or brown rice.
⁉️ Substitutions and Alterations
Instead of ground chicken: you can also use ground turkey for a similar texture and taste. Ground beef is not recommended for this recipe since it is much denser and greasier.
Instead of breadcrumbs: if you don't have breadcrumbs, you can finely crush unseasoned crackers or plain cereal to use as a binder for these meatballs.
Instead of onions and bell peppers: you can stir fry any of your favorite vegetables, though onions and bell peppers are most common. Vegetables such as broccoli, cauliflower, carrots, green beans, and mushrooms are all great options.
❄️ How to Store
To store: Allow the sweet and sour chicken meatballs to cool completely before scooping them into an airtight container and placing them in the refrigerator. Store chicken meatballs in the fridge up to 4 days.
To freeze: Allow the meatballs to cool completely before placing them in a freezer-safe airtight container, along with all of the extra sauce. This will keep them moist and tender when reheating. Freeze meatballs up to 4 months for best quality.
To reheat: Place the meatballs in the refrigerator and allow them to defrost overnight. When ready to eat, scoop meatballs and sauce into a large skillet over medium heat. Stir meatballs constantly so they don't stick or burn and heat them until they're just warmed through in the middle.
🔍 FAQs
Yes, if you would like to pan fry the chicken meatballs, instead of baking them, simply add a tablespoon of toasted sesame or olive oil in the bottom of a large dutch oven or skillet. Heat over medium heat.
Roll the ground chicken mixture into balls and gently place them in the hot oil. Allow them to get golden brown before turning them and browning on the other side.
Remove the meatballs from the skillet and follow the rest of the recipe instructions, starting with stir frying the vegetables.
Meatballs fall apart for a few different reasons. You must have the proper ratio of fats, breadcrumbs, eggs, and liquids to prevent the meat from drying out or falling apart.
This recipe incorporates all 4 components in some way or another, so that the balls are perfectly moist and juicy, without crumbling.
If you make a substitution, try to substitute with something of similar nature or texture. For example, if you don’t have breadcrumbs, you can use crushed crackers instead.
This recipe makes about 24 to 26 meatballs total from a pound of ground chicken. In general, a serving size may include about 4 to 6 meatballs per person.
💭 One More Tip
Serve any extra sweet and sour sauce spooned over white or brown rice, roasted or grilled veggies, or other meats, like grilled chicken or shrimp.
🍴 Related Recipes
Share your cooking with me! If you make this recipe, I'd love to know! Tag @yourhomemadehealthy on Instagram or leave a comment with a rating and some feedback at the bottom of this page!
Healthy Sweet and Sour Pineapple Chicken Meatballs
Equipment
- dutch oven or large skillet
Ingredients
For the Chicken Meatballs
- 1 lb ground chicken
- ½ cup breadcrumbs
- 1 large egg
- 2 tablespoon milk or milk alternative
- 2 teaspoon toasted sesame oil
- 1 teaspoon low sodium soy sauce
- ½ teaspoon freshly grated ginger
- ½ teaspoon garlic powder
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 tablespoon olive oil
- 1 yellow onion cut into chunks
- 2 bell peppers any color, cut into chunks
- 1 to 2 cups pineapple cut into chunks, preferably fresh but can also use canned
For the Sweet and Sour Sauce
- 1 cup canned pineapple juice
- ½ cup light brown sugar
- ⅓ cup rice vinegar
- 3 tablespoon ketchup
- 2 tablespoon low sodium soy sauce
- 2 tablespoon water
- 1 tablespoon cornstarch
Instructions
- Preheat your oven to 400 degrees F. Prepare a sheet pan by covering it with parchment paper or aluminum foil sprayed with nonstick spray.
- Combine the ground chicken, breadcrumbs, egg, milk, sesame oil, soy sauce, grated ginger, garlic powder, salt, and pepper in a large mixing bowl.
- Roll the meat mixture into 24 to 26 meatballs and place them on the sheet pan, leaving space between each one.
- Place the pan in the oven and bake for about 10 minutes. When the time is up, remove the pan from the oven and set aside.
- While the meatballs cook, set a large dutch oven or high sided skillet over medium heat. Add olive oil.
- When the oil is hot, stir fry the onions and peppers. Cook for 3 to 5 minutes, then add the pineapple and cook 1 more minute.
- Remove the vegetables from the skillet and set them aside. Turn the stove to medium-low heat and add the sauce ingredients besides the corn starch and water.
- Bring the sauce to a boil. Whisk together the corn starch and water in a small bowl. Then add the mixture to the sauce.
- Simmer the sauce until it starts to thicken, about 5 minutes. Whisk every so often so the bottom doesn't burn.
- Once the sauce is thick enough to coat the back of a spoon, add in the stir fried vegetables and stir to coat them in the sauce.
- Add the chicken meatballs to skillet and gently stir them to coat in the sauce as well. Be careful not to break up the meatballs.
- Remove the skillet from the heat and serve sweet and sour chicken meatballs over white or brown rice.
Storage
- To store: Allow the sweet and sour chicken meatballs to cool completely before scooping them into an airtight container and placing them in the refrigerator. Store chicken meatballs in the fridge up to 4 days.To freeze: Allow the meatballs to cool completely before placing them in a freezer-safe airtight container, along with all of the extra sauce. This will keep them moist and tender when reheating. Freeze meatballs up to 4 months for best quality.To reheat: Place the meatballs in the refrigerator and allow them to defrost overnight. When ready to eat, scoop meatballs and sauce into a large skillet over medium heat. Stir meatballs constantly so they don't stick or burn and heat them until they're just warmed through in the middle.
Notes
- Instead of ground chicken: you can also use ground turkey for a similar texture and taste. Ground beef is not recommended for this recipe since it is much denser and greasier.
- Instead of breadcrumbs: if you don't have breadcrumbs, you can finely crush unseasoned crackers or plain cereal to use as a binder for these meatballs.
- Instead of onions and bell peppers: you can stir fry any of your favorite vegetables, though onions and bell peppers are most common. Vegetables such as broccoli, cauliflower, carrots, green beans, and mushrooms are all great options.
- Make sure to use "toasted" sesame oil for the most flavor.
Nutrition
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Leslie Hobbs says
What size of canned pineapple juice or cups?
Alana Lieberman says
Hi Leslie! In the recipe ingredients, it says 1 cup canned pineapple juice. Enjoy!
Irene R says
How long can you store this pineapple sauce.
Alana Lieberman says
Hi Irene, this sauce can be stored in the refrigerator (separate from the meatballs) for up to 7 days. You can also freeze the sauce up to 6 months.
Mike L. says
I made this recipe for dinner last night. Loved the sweet and tangy combination of flavors. The addition of ginger to the meatballs added uniqueness and enhanced the dish. We served it over jasmine rice. We will definitely make this again.
Alana Lieberman says
So glad you enjoyed it. Thank you!
Stacy says
Love this recipe as an easy weeknight meal. So delicious!
Alana Lieberman says
It truly is great for those busy nights! Thank you 🙂