Love take-out food, but not all the calories and fat? This delicious, healthy Sheet Pan Sweet and Sour Shrimp recipe is fantastic for satisfying that craving! Crisp, delicious vegetables paired with tender shrimp in a light ginger sauce also makes for a healthy meal-prep idea!
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Healthy Sheet Pan Sweet and Sour Shrimp
As a family we go out to a restaurant once a week, typically after church. There are several restaurants in our area, and one of our favorites, Asian Garden, is typically at the top of our list. I personally love their Sweet and Sour Shrimp, but I know it’s not the healthiest dish on the menu.
Most restaurant sweet and sour shrimp recipes typically included a heavy sweet and sour sauce that’s loaded with sugar. The shrimp (or chicken) is typically deep-fat fried and when paired with the white rice, it comes out to be a very calorie-heavy meal. It’s not uncommon for a typical Sweet and Sour take out dish to contain over 1000 calories!
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I developed this sweet and sour shrimp recipe because I was tired of passing over one of my favorite Asian dishes. I made this sweet and sour recipe to be much more healthy by adding more vegetables, adding more pineapple (yummmm!!) and instead of frying the shrimp, everything is baked on a sheet pan.
This cooking method not only makes this Sweet and Sour Shrimp recipe much healthier, it’s also much less time consuming. It’s the perfect weeknight dinner idea, and a fantastic meal prep option for anyone that wants a healthy lunch option!
Here’s how I made this simple, delicious Sheet Pan Sweet and Sour Shrimp recipe:
What do I need to make sweet and sour shrimp?
You’ll need carrots (sliced), red bell pepper, (sliced), broccoli (cut into florets), fresh pineapple (sliced into small-ish pieces), and snow peas – these can be left whole.
I typically buy frozen shrimp in the freezer section at my grocery store. This is usually the most economical. For this recipe you’ll need raw, peeled shrimp with the tails removed.
I would not recommend pre-cooked shrimp. When it is cooked along with the vegetables it will become rather tough and chewy. Raw shrimp, when cooked along with the vegetables, will be much more tender.
How do I make sweet and sour sauce?
The sauce for this delicious sweet and sour shrimp recipe is very flavorful and delicious! It’s also much lighter than the over-heavy, calorie laden sweet and sour sauce that you’ll typically find at a restaurant. Here’s what my sauce includes:
- Soy Sauce
- Hoisin Sauce
- Orange Juice
- Fresh ginger
- Crushed red pepper flakes
You’ll notice that there is very little refined sugar in this sauce (Hoisin sauce does contain refined sugar). The sweetness comes from the honey which is a natural sweetener.
Simply whisk the sauce together and pour over the vegetables, pineapple and shrimp. Toss together to coat. You can either do this is a mixing bowl, or directly on your sheet pan. (Doing it directly on your sheet pan means one less dirty dish that you’ll have to wash later!)
Place all ingredients on sheet pan and bake
Once you’ve coated the vegetables, pineapple and shrimp with the sauce, place everything on a sheet pan in a nice even layer, and bake for 12-15 minutes. Yep, that’s all you need!!
Add some pepper, and enjoy!
Once this delicious Sweet and Sour Shrimp comes out of the oven, add a little pepper, if you like, and enjoy right away.
To keep this dish on the healthier side, I like to serve with cauliflower rice instead of regular rice. This helps eliminate some processed carbs and calories.
If you love this baked shrimp recipe, be sure to check out my post on How to Cook Crab Legs in the Oven!
Do you love shrimp? Be sure to check out our other popular shrimp recipes:
- Sheet Pan Lemon Pepper Shrimp and Vegetables
- Air Fryer Coconut Shrimp
- Healthy Shrimp Tacos
- Shrimp Stir Fry with Noodles
- Shrimp Rossini Pasta
- Sheet Pan Shrimp Fajitas
- Spaghetti Squash Shrimp Pomodoro
This Sweet and Sour Shrimp recipe is a fantastic meal prep idea!
Do you need some easy recipes to meal prep on the weekend? I personally love meal prepping to help me make smarter choices during the week. For this recipe, I like to pair it with seasoned cauliflower rice, which you can find in the frozen food section at your grocery store.
I will add about 1 cup of cauliflower rice into the bottom of my meal prep containers, and then add 1 1/2 cups of the Sweet and Sour Shrimp. When you’re ready to reheat, place in the microwave and reheat on high for 1 1/2 – 2 minutes. Healthy meal success!!
Get the Tools: I absolutely love these glass meal prep containers. In fact, I created a post specifically on the Best Meal Prep Containers that I use and love. I listed the link to buy these containers (Amazon) in the post.
Do you love cooking with cauliflower rice? It’s a great low-carb option to traditional rice. Check out some of my recipes that are great paired with and/or include cauliflower rice:
- Chicken Burrito Bowls
- Cauliflower Shrimp Fried Rice
- Healthy Unstuffed Peppers
- Vegetable Beef Stir Fry
- Sheet Pan Cashew Chicken
- Broccoli Beef Stir Fry Recipe
If you loved this delicious Sweet & Sour Shrimp recipe, then check out some of my other similar Healthy Dinner and Meal Prep ideas:
- Healthy Cashew Chicken Recipe
- Sheet Pan Citrus Salmon and Asparagus
- Stuffed Taco Zucchini Boats
- Healthy Taco Stuffed Peppers
- Vegetable Beef Stir Fry
- Grilled Salmon Salad – the perfect meal prep salad recipe!
- Cauliflower Chicken Fried Rice
Calphalon Nonstick Bakeware, Baking Sheet, 2-Piece Set (Amazon Link) – Having a really good quality set of sheet pans is an essential tool for any kitchen. These Non-stick Sheet pans are great not just for sheet pan dinners like this recipe, but also great for baking cookies as well!
[5-Pack,30oz] Prep Naturals Glass Meal Prep Containers (Amazon Link) – I absolutely love these meal prep containers! They are one of my favorite tools for helping me plan ahead for eating healthier!
Wanna know my go-to source for frozen Shrimp? It’s Costco! Check out my post for 15 Things I Always Buy at Costco for Easy & Healthy Meals & Snacks. Be sure to also get my FREE Printable Costco Shopping Checklist by subscribing to my E-mail Newsletter here:
Here’s the recipe for my delicious, healthy Sheet Pan Sweet and Sour Shrimp:
- 1 lb. raw shrimp, peeled and tails removed
- 2 c. broccoli florets, rinsed and trimmed
- 1 1/2 c. fresh pineapple, sliced
- 1 c. carrots, sliced
- 1 c. snow peas, rinsed
- 1 c. red bell pepper, sliced
- fresh ground pepper, optional
- 2 Tbsp. soy sauce
- 1 Tbsp. honey
- 1 Tbsp. Hoisin sauce
- 1 Tbsp. orange juice
- 1 1/2 tsp. grated fresh ginger
- 1/4 tsp. crushed red pepper flakes
- Preheat oven to 400 degrees. Lightly spray a baking sheet pan with non-stick cooking spray. Set aside.
- In a small bowl, whisk together the soy sauce, honey, Hoisin sauce, orange juice, ginger and red pepper flakes. Set aside.
- To a large bowl add the raw shrimp, carrots, broccoli, peas and red bell pepper. Pour the sauce over the top of the vegetables and shrimp and toss together to coat. Pour all of the ingredients onto the prepared sheet pan, and spread out evenly on the pan.
- Bake at 400 degrees for 12-15 minutes. Remove from oven and let cool for a few minutes before serving. Top with fresh ground pepper, if desired.
This is a great Meal Prep recipe! Pair with cauliflower rice, and add to meal prep containers. Reheat for 1 1/2 - 2 minutes in the microwave for a super healthy lunch or dinner idea.
Nutrition Information:Serving Size: 1 1/2 cups
Amount Per Serving: Calories: 333Total Fat: 1gSodium: 2737mgCarbohydrates: 70gSugar: 41gProtein: 11g