Healthy Non-Fried Orange Chicken Recipe

Craving the sweet, tangy goodness of orange chicken—but trying to keep things healthy? Skip the deep fryer and sugar-loaded sauces. This non-fried orange chicken recipe is baked or pan-seared, uses real orange juice, and swaps out refined sugar for natural sweeteners.

It’s everything you love about the classic dish, made lighter for clean eating, weight loss, or blood sugar control.

🥢 Why You’ll Love This Recipe

• No deep frying

• Lower in sugar & sodium

• Real orange flavor

• High in protein

• Family-friendly and meal-prep approved

🍗 Ingredients

For the chicken:

• 1.5 lbs boneless, skinless chicken breast or thighs, cut into bite-sized pieces

• 2 tbsp cornstarch or arrowroot powder

• 1 tbsp olive oil or avocado oil

• Salt & pepper to taste

For the sauce:

• 1/2 cup freshly squeezed orange juice (about 2 oranges)

• Zest of 1 orange

• 2 tbsp low-sodium soy sauce or coconut aminos

• 1 tbsp rice vinegar

• 1 tbsp honey or maple syrup (or monk fruit for sugar-free)

• 1 garlic clove, minced

• 1/2 tsp fresh grated ginger

• 1 tsp cornstarch (to thicken)

• Optional: pinch of red pepper flakes

🍳 Instructions

1. Cook the Chicken

You have two healthy options here:

A. Pan-Seared (Quick):

• Toss chicken pieces in cornstarch, salt, and pepper.

• Heat oil in a nonstick skillet over medium heat.

• Cook chicken in batches for 3–5 minutes per side until golden and cooked through. Set aside.

B. Baked (No oil):

• Preheat oven to 400°F (200°C).

• Place cornstarch-coated chicken on a parchment-lined baking sheet.

• Bake for 20 minutes, flipping halfway.

2. Make the Sauce

• In a saucepan, combine orange juice, zest, soy sauce, vinegar, sweetener, garlic, ginger, and red pepper flakes.

• Simmer for 3–5 minutes.

• In a small bowl, mix 1 tsp cornstarch with 1 tbsp water and stir into the sauce to thicken.

• Simmer 2 more minutes until glossy.

3. Toss & Serve

• Add cooked chicken to the sauce and toss until evenly coated.

• Serve over cauliflower rice, brown rice, or steamed broccoli.

🥬 Optional Add-ins

• Steamed snow peas or bell peppers for extra fiber

• Toasted sesame seeds

• Chopped green onions

🛒 Amazon Picks for Healthy Cooking

• Organic Coconut Aminos – soy-free, lower sodium alternative

• Arrowroot Powder – gluten-free thickener

• Nonstick Ceramic Skillet – fry without the oil

• Fresh Juice Citrus Squeezer – makes juicing oranges a breeze

🧡 Final Thoughts

This healthy orange chicken proves you don’t need takeout to satisfy your cravings. It’s quick, nourishing, and customizable—whether you’re managing weight, blood sugar, or just trying to eat cleaner. Serve it up with veggies and whole grains for a balanced, guilt-free meal.

Want a printable recipe card or macro breakdown? Just say the word!