Sweet and Sour Sauce, No Added Sugar

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Most sweet and sour sauces are loaded with sugar or corn syrup. My no sugar added version is sweetened only with pineapples. Making a once sinful Chinese treat and healthy dinner option.

If there’s one thing I miss the most on a gluten free diet, it is definitely take out Chinese food. I know I’m not alone in this. There is something so satisfying about overly greasy, cheap, Americanized Chinese food. The amount of soy sauce found in Chinese restaurants, I never dare to order it any more. However, lately I’ve found myself desperately craving Sweet and Sour Chicken. While this sauce is generally gluten free, it is loaded with sugar so I decided to create my own and ditch the sugar!

Sweet and Sour Sauce


My love of sweet and sour chicken has been with me for a long time. I remember middle school field trips to the mall sharing sweet and sour chicken in the food court with my best friend Stacy. Years went on and my friendship with Stacy and our love of sweet and sour chicken only grew stronger. I remember senior year we had a half day of school in order to prepare for our senior project presentations. (Mine ironically enough focusing on the benefits of a gluten free diet way before I know I needed to be on one.)  While our class mates went over flash cards and practiced their presentations, Stacy and I were sitting in an empty Chinese restaurant eating sweet and sour chicken.  Sitting there with sweatshirts zipped all the way up to prevent dripping the delicious sauce on our presentation clothes. Maybe it wasn’t the best use of our time, but it was delicious, we still graduated, and we’re still best friends. (She even designed my logo for me!)

Sweet-and-Sour-Sauce-1 (1)

Since most sweet and sour sauces have pineapple in them I just decided to up the amount of pineapple and ditch the sugar. While I tried lots of recipes the ketchup based sweet and sour sauces are by far superior. Most ketchup recipes have high fructose corn syrup in them. Definitely not what I’m looking for. Luckily I found Danielle Walker’s ketchup recipe, sweetened only with dates! It is so easy to make, and like all of her recipes is super delicious! Once I had the ketchup made this sweet and sour sauce recipe was so easy to make! Just mix all the ingredients and boil. It’s so good I put it on everything. Of course chicken, it’s also great for spring rolls, I even like to use it with shrimp cocktail instead of cocktail sauce!

Sweet and Sour Sauce, No Added Sugar
Prep time: 
Cook time: 
Total time: 
  • ⅔ Cup Pineapple Juice (About 20oz Can Crushed Pineapple Drained)
  • ½ Cup Ketchup
  • ½ Teaspoon Ginger Powder
  • ⅓ Cup Apple Cider Vinegar
  • 1 Tablespoon Corn Starch
  • ½ Teaspoon Onion Powder
  • ¼ Cup Crushed Pineapple
  1. Combine all ingredients except crushed pineapple in small pot
  2. Bring to boil and cook for 1 minute
  3. Cool mixture completely in fridge
  4. Add crushed pineapple and enjoy!


5 thoughts on “Sweet and Sour Sauce, No Added Sugar

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    1. Cricket Post author

      No added sugar is the term for recipes that do not add artificial or additional sugars to the recipe. I used a homemade ketchup only sweetened with dates. Yes, pineapples are also sweet, but since it’s a fruit it’s not an added sugar.


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