This Low Sodium Sweet and Sour Chicken recipe is a delicious way to recreate the Chinese take-out experience you used to get down the street. We have all more than likely heard about how much sodium is in Chinese food probably even before you were on a low sodium diet.
So it seemed many of the Chinese type meals were automatically put out of reach. Which really hurt as my favorite take-out was really, really good. So far this recipe is the easiest to recreate, not to worry though; I’ll have more in the future. This is a very easy recipe to make but does take a bit of time due to initial frying “crisping” of the chicken.
|Typical sodium amount per serving||800 – 1700+ mg|
|Sodium per serving for this recipe||78 mg|
|Calories per serving||223|
Sodium in Sweet and Sour Chicken
From researching online it seems the average sodium level from a typical sweet and sour chicken Chinese take-out is about 1,750 mg of sodium. While the average recipe contains anywhere from 800-1700 mg of sodium per serving and is just as bad. Wow, definitely no more take-out and I’m betting sweet and sour chicken is probably on the lower side of some of the dishes available.
For this low sodium sweet and sour chicken the sodium clocks in at just 78 mg per serving. It is so low you will have plenty of room to decide what starch to serve your chicken over. Traditionally this dish is served over rice or noodles, either one adding negligible amounts of sodium as long as they’re cooked without unneeded salt. I did not include either in the nutritional value as one or the other may be used.
Also if you use my Low Sodium Sweet and Sour Sauce you will only be adding 2 mg of sodium per 2 tablespoon serving to your dinner. Compared to 120 mg of store bought bottled sauce that you might typically use.
I had only made stir fry at home before but never any other type of Chinese take-out style meals. So after not having a take-out meal since starting my low sodium diet, I couldn’t be happier with how this turned out and plan to enjoy it on a regular basis.
You may like to try these dishes too!
MY NOTES LOW-SODIUM SWEET AND SOUR CHICKEN
No Wok is needed to make this recipe I generally just use a large cast iron skillet. Though if you have a pot with higher sides you will greatly reduce spatter mess on the stove.
When you don’t want to spend an hour right frying up the chicken right before dinner you can fry it up ahead of time. And then later throw it on a baking sheet and heat it up at 350°F in the oven for about 15 min. and it will still be crispy and ready to go!
When frying the chicken I try to do about half a chicken breast amount at a time. It’s just a guesstimate. This lets the pieces be separated from each other and doesn’t initially cool the oil too much letting, it crisp up quicker.
Use the largest baking sheet you can get to put the chicken on when baking. You don’t want them all piled up but spread out as much as possible so the heat can evenly reach all the chicken. And this recipe makes a lot of chicken!
As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Sweet and Sour Chicken. And please leave a comment or rating and share any tips you might have.
Low Sodium Sweet and Sour Chicken
- 4 skinless boneless chicken breast halved and cut into 1 inch cubes
- 2 ¼ cups all purpose flour
- 2 Tbsp vegetable oil
- 2 Tbsp cornstarch
- 2 tsp garlic powder
- 2 tsp onion powder
- 2 tsp ground pepper
- 1/2 tsp ground white pepper
- 1 egg beaten
- 1 ½ cups milk
- 1 quart vegetable oil for frying
- 2 green pepper chop about 3/8" pieces I like to use the red, yellow and orange ones too
- 1/2 medium onion rough chop
- See my recipe for Low Sodium Sweet and Sour Sauce here.
- Combine flour, oil, cornstarch, white pepper, garlic powder, onion powder, black pepper and beaten egg. Add 1 1/2 cups milk slowly to make a thick pancake like batter. Add chicken pieces, and stir until chicken is well coated.
- Heat oil in skillet or wok to 360 degrees F. Fry chicken pieces in hot oil about 5 minutes, turning as needed, or until lightly golden. Remove chicken, and drain on paper towels then place on baking sheet.
- When ready to serve, sprinkle the peppers, onions and cooked chicken pieces over rice or noodles on a plate. Pour sweet and sour sauce over top.
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctors or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.
24 thoughts on “Low Sodium Sweet and Sour Chicken”
Hi Bill – After recently joining the low salt club, I found this recipe delicious. I only made 1/2of the chicken since there are only two of us. We had two meals and I have a third in the freezer. The chicken was delicious and the overall feel was healthy ????. It wasn’t the quickest or cleanest recipe to make but perfect for a rainy day project and ending up with 3 dinners was worth it???? I also made your sweet and sour sauce and it did not disappoint. Thank you.
It can be bit messy. haha I like making meals that having left overs sometimes you just get tired of cooking. A meal “ready to go” is a nice option and can make the mess worth it.
Hey Bill! Give us an guestimate on how long the chicken should be in the oven. 15 minutes? They are little pieces.
Hi Karen, Bake at 325F for 45-50 minutes. Give a stir about every 15 minutes. I will be re writing this recipe in the next few days to make much more clear.
It says cooking time one hour, but it’s 5 minutes in the fry pan – where does the other 55 minutes come from? Is there additional cooking time once it’s on the baking sheet? Thanks.
Hi Jennifer, There is baking time. I am currently rewriting recipe to correct this.
Haven’t tried your recipe but last time I made a chicken dish that needed Frying I made a mess of it. Have you ever tried air frying?
Hey Pat, Weird, I actually just made this tonight. Will be making some recipe adjustments. Now it will be a quick fry and then baked and it came out very nicely. I have not experimented with this recipe in the air fryer yet. As of right now, I am not to happy with the air fryer “performance” other then for reheating. But then, it is still newish to me. I am trying to watch my fat content lately more myself. But, some of my recipes may not be for all people. Even then any of my fried recipes are not something I really eat very often. Bill
We were really impressed with this recipe! Absolutely delicious! I did add some red pepper flakes to the sauce and that gave it a nice kick. The chicken, battered and fried, were like yummy little dumplings. With the leftovers I just mixed everything except the rice together, sauce, chicken, peppers and onions, and we had it again the next night and it was still just as good! I’m so glad you recommended leaving the peppers and onion raw! It added the perfect crunch.
Another winner from Bill!
Thank you so much Tashon! Bill
I would like the recipe for the sauce to the sweet and sour chicken please. The red sauce. Thank you!
Hi Christie you can find it here… https://tastyhealthyheartrecipes.com/a-la-cart/sauces-dips-spices/best-low-sodium-sweet-and-sour-sauce/
Should probably check your sodium calculations. Being that Self Rising Flour has apx. 360mg of sodium in just 1/4 cup. Please have been sharing this on DB groups for low sodium and thinking it’s ok. – Can I ask why it needs to be self-rising flour for this, could plain flour be substituted?
Hi Jacqueline, I have corrected the recipe. Sometimes when inputting ingredients in the recipe app it will autofill, very annoying. And it got by my final editing. Yes, plain all purpose flour may be used.
I made this tonight for dinner and the family liked it. The only things I did different were, used a deep fryer, regular all purpose flour and added chunks of pineapple into the sauce.
I thought it was pretty darn good. Next time I make it I’m going to add some red pepper flakes or bourbon to the sauce, just to cut the super sweetness.
Keep the great recipes coming. Thank you.
How do you think freezing the battered chicken for another time work?
I am cooking for my sister whose health depends on a low sodium diet. Finding your website saved me so much research and recipe testing. Besides being tasty recipes, it is such a good variety of recipes. Since she lives in another city, I’m preparing them and freezing them for her. I hope the dishes I selected (thanks to you) will freeze well. For the first go around, I prepared the American Goulash, the creamy garlic chicken that I paired with frozen green beans and noodles. For variety, I also fixed the Sweet sour chicken which I substituted pork for the chicken.
Please continue to publish your recipes as I find them fantastic and I’m sure my sister will too. Of course, I prepared them for my husband and me to test. Yummy. Thank you
Thanks so much Pam!
Hi, Bill. Looking for good low sodium recipes for my parents. This looks delicious, but I do have a question. Do you not cook the peppers and onions?
You may saute them if you like. I like them crispy fresh in this recipe. Especially with the sweet and sour sauce.
Awesome dish!! Well worth the extra effort and time it took to prepare. Recipe is definitely a keeper. Would serve to guests! Thanks for sharing!
Thank you Beverly.
Both my husband & I enjoyed this. We have tried a number of your recipes & they are very tasty!
Hello my roommate is on a sodium RESTRICTION diet is there a way I could do this chicken baked instead of fried?
Hi Carl, I have not tried that so I am not sure how well it would turn out to really offer an opinion. I have a baked chicken that I know turned out and was really good. https://tastyhealthyheartrecipes.com/main-dishes/entrees/low-sodium-breaded-oven-baked-chicken-thighs/ So it should be able to be done. Maybe you could combine that recipe with the sweet and sour sauce.https://tastyhealthyheartrecipes.com/a-la-cart/sauces-dips-spices/best-low-sodium-sweet-and-sour-sauce/ I will have to give your idea a shot some day soon.