Sweet n’ Sour Chicken and Cauliflower

Looking for something quick, but also tasty? If you’re a fan of Chinese take-out, then this is for you. I love to make this dish when we are short on time or we are too tired to make a fancy meal. By we, I really mean me. Sarah relaxes at the kitchen bar with Presley on her lap after a long and hard day of work and decompresses while I cook. Although, sitting at the kitchen bar makes her my taste tester and depending on the day I’m having, that could be really good or really bad! (She’s still living, if that says anything.)

Well, this is definitely not your typical “Sweet n’ Sour” sauce you get with Chinese take-out. I actually enjoy this tangy sauce much better than the restaurants. If I’m making this meal for the two of us, I always have to double the sauce because the boss lady likes her chicken and cauliflower swimming in it.

You’ll find yourself making this sauce to compliment other meals as well. If I’m feeling a little frisky, I’ll add some crushed red pepper flakes to the sauce (to taste.) No matter if I’m making the sauce for this recipe, or if I’m making this sauce to enjoy with some chicken or corn nuggets, over some grilled fruit, or my Grilled Apricot Caprese Salad, there is never any left over. (And I always catch someone licking the bowl and spoon clean.)

Friendly Reminder: Don’t forget to garnish the plate with green onions (scallions.) I feel like they really make a difference on the plate and on your taste buds.

Let me know if you have any questions! Enjoy!

Sweet n’ Sour Chicken and Cauliflower
Prep Time: 10 min | Cook Time: 25 min | Servings: 4 servings | Difficulty: Easy

Sweet n’ Sour Chicken n’ Cauliflower


The Chicken & Cauliflower
3 cups Boneless Skinless Chicken Breast, diced into 1 inch pieces
1 head Cauliflower, cut into florets
1/4 cup of Olive Oil
4 heaping Tbsps of Corn Starch

The Sauce 
1/2 cup Sugar
1/4 cup Lite Brown Sugar
1/4 cup Apple Cider Vinegar
1/4 cup Ketchup
2 1/2 Tbsp Soy Sauce
2 Tbsp Honey
1 Tsp Garlic Powder
1/2 Tsp Chili Powder
1/2 Tsp of Salt
1 Tbsp Corn Starch plus 2 tbsp Water
Green Onion, sliced for garnishing

Rice of choice, cooked.


1. Preheat oven to 425°
2. In a zip lock bag add diced chicken and cauliflower.
3. Add the 1/4 cup of Olive Oil. Zip and shake to coat.
4. Add the 4 heaping tbsps of corn starch. Zip and shake to coat.
5. Spread mixture on a large, greased baking sheet and bake for 10 minutes. Remove from the oven and toss mixture around and bake another 10 minutes.
6. In a medium sauce pan, over medium high heat, add the Sugars, Apple Cider Vinegar, Ketchup, Soy Sauce, Honey, Garlic Powder, Chili Powder, and Salt. Whisk together. Bring to a boil. Boil for 2-3 minutes.
7. Combine Corn starch and water and add to sauce. Reduce to a simmer and whisk occasionally.
8. In a large bowl, combine the chicken, cauliflower, and sauce.
9. Plate the rice and place chicken and cauliflower over the rice. Garnish with sliced green onion.

Written by

I am the oldest, funniest, and best looking of the three pieces of fruit to come from our parents loins. Hmmm… if I was a piece of fruit, I think I’d be a peach. Fuzzy on the outside, a little soft, a little juicy, and a big ol’ heart in center. I believe I was 17 years old. The year was 2003 (holy crap, that was 15 years ago?) when I decided to make the change and become a vegetarian. Born and raised in Northeast Pennsylvania, being a vegetarian was not all that common. And, because it wasn’t all that common, I had to figure out the vegetarian lifestyle all on my own. I quickly discovered how much more energy I had and how much better I felt. A few years later I met the macaroni to my cheese, the basil to my pesto, someone that really made my dough rise, the love of my life, Sarah. Many of you already know the story of our first date and are still wondering why she said yes to a second. For those that don’t know the story, I don’t know if you’re lucky or if you missed out. While only being together for 6 months, we decided to move in together. Actually, Sarah the Stalker found an apartment in Jim Thorpe, PA – where I lived. She had lived just 20 minutes away in one of the next towns over and couldn’t bare to be that far away from this piece of Porter House steak. Can you blame her? So, she bought me a tooth brush for her place and gave me a key, at which point it became our place. Here is where I rediscovered how much I loved to cook – by making our nightly dinners. Also, I may or may not have had a small obsession with Rachael Ray. Fast forward to 2016, and my now wife Sarah and I are moving to the Carne Asada capital of the world, Tucson, AZ. No more cold and no more snow! Tucson is a charming little city with a small town feel in Southern Arizona, about a stone’s throw away from Mexico. There is a lot of Mexican influence here from the street names, the adobe style homes, and the FOOD. The food is incredible here. There’s an old wives’ tale here about the salsa in Tucson. How hot the salsa is depends on how angry the lady in the kitchen making it is at her husband. We have had some mild salsas and we have had some salsas that made you feel like you sold your backside to el diablo. I’ve always had an interest in food, ever since I was a little kid. I have great memories of being in the kitchen with my grandparents and mom that inspire me to continue to cook for people and write recipes. Last June, with the support of my wife, I quit my career of 13 years in banking to focus on writing a cookbook. My cookbook will incorporate dishes I ate growing up, recipes I created, and a modern twist on some classics. My focus is not going to be strictly vegetarian recipes. I have plenty of recipes that include meat. My days start with a large cup of coffee and a walk on the treadmill or a hike through Saguaro National Park. It continues in the kitchen either testing a recipe, writing one, or working on my new website! The cookbook is taking longer than I anticipated, so I decided to start sharing my recipes online and to start to gather a following. Please feel free to reach out if you have any questions and don’t forget to subscribe to never miss a recipe!


  1. I make sweet and sour chicken all of the time but never once thought to make it with cauliflower rice. That is a great idea!! I just posted a blog post with my own sweet and sour recipe and I think I will add the cauliflower rice this time!! 🙂


    1. I love it with cauliflower! I leave the cauliflower in florets and coat it in the sauce. It is so good. Sorry for the delay in responding. I am still learning how to use WordPress and where to find comments, etc. Thanks for leaving one! 🙂


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