Baked Orange Chicken

Baked Orange Chicken

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This baked orange chicken recipe combines crispy oven baked chicken with a simple orange sauce that’s unbelievably low calorie. Seriously, other than a touch of olive oil, the sauce has <100 calories! 

You can serve this baked orange chicken with rice, veggies, or even on its own. And it reheats really well so you could make a big batch and have lunch meal prep squared away for the week.

You'll love this healthy Chinese take-out alternative! This baked orange chicken is loaded with sweet and spicy flavors and every serving has a super filling 40g of protein with just 4 WW SmartPoints!

Baked Orange Chicken Ingredients

The baked chicken portion of the recipe is almost the same as my General Tso Chicken. The orange chicken marinade is the only difference, with the substitution of orange juice instead of soy sauce. 

For the breading, you’ll need breadcrumbs and grated parmesan. Like I mentioned in the General Tso recipe, you can swap the breadcrumbs for crushed pork rinds or gluten free breadcrumbs if you need a lower carb or gluten free substitute. 

how to make the crispy baked chicken for baked orange chicken

You can also skip the parmesan if you need a dairy free option. The chicken will be slightly less crispy after baking, but it still holds up fine in the sauce. 

The baked orange chicken sauce ingredients are pretty straightforward, and I bet you have most of the ingredients in your pantry already. If you’re new to my recipes, the Walden Farms syrup may pop out.

This is a calorie-free syrup option that I’ve used in everything from honey chipotle crockpot chicken to protein granola. Feel free to swap for other sugar free syrups, honey, or even brown sugar like I used in my General Tso recipe. 

how to make orange chicken sauce

Other than that, I’ll add that you can get away with using another vinegar if you’re missing rice vinegar. And you can use your choice of oil to start the sauce. If you like spicy orange chicken, chili oil packs a serious punch. 

Final Recipe Notes

I made the same nutrition facts mistake from the General Tso recipe and didn’t get the weight of the entire recipe. So, the recipe is divided into 4 servings.

If you’d like to find the weigh of each serving, weigh the entire cooked recipe and divide by 4 (or however many servings you’d like). You could also count the total chicken pieces and divide that way. 

And I think that’s all ya need to know. I’d love to know what you think about this baked orange chicken. You can leave a recipe review or take a photo of your creation and tag me on Instagram @mason_woodruff.

healthy baked orange chicken recipe
4.12 from 9 votes

Baked Orange Chicken

Crispy oven baked chicken tossed in a sweet and spicy orange sauce.

Course Main Course
Cuisine American, Chinese
Keyword baked chicken, orange chicken
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 340 kcal
Author Mason Woodruff


For the Baked Chicken

  • 1 1/2 lbs Boneless Skinless Chicken Breast cut into bite size pieces
  • 2 Tbsp (30g) Orange Juice
  • 1 Tbsp (15g) Rice Vinegar
  • 1 large Egg
  • 3/4 C (90g) Breadcrumbs
  • 2 Tbsp (15g) Grated Parmesan
  • 1/4 tsp Black Pepper optional

For the Orange Chicken Sauce

  • 1 Tbsp (15g) Ginger minced
  • 2-3 cloves (15g) Garlic minced
  • 1 Tbsp (15g) Olive Oil
  • 1/2 C (120g) Chicken Stock
  • 2 Tbsp (30g) Orange Juice
  • 1/4 C (60g) Walden Farms Pancake Syrup or any sugar free pancake syrup
  • 1/4 C (60g) Soy Sauce
  • 2 Tbsp (30g) Rice Vinegar
  • 1/2-1 tsp Crushed Red Pepper Flakes to spice preference
  • 1 Tbsp (15g) Orange Zest


For the Baked Chicken

  1. Preheat oven to 400F and place a wire rack on top of a baking sheet. Set aside.

  2. Zest an orange and set the zest aside for the sauce before juicing the orange into a large bowl. Add the egg, rice vinegar, and black pepper. Whisk together.

  3. Cut the chicken into bite size pieces and add to the orange juice mixture. Stir to coat the chicken.

    chicken breast pieces in egg mixture
  4. Mix the breadcrumbs and parmesan in a large bowl. Dip the chicken pieces in the breadcrumbs and add to the wire rack. If you have leftover egg mixture and breadcrumbs, you can run a few pieces back through a second time.

    baked chicken before baking
  5. Bake for 14-16 minutes or until the largest pieces reach an internal temperature of 165F.

For the Sauce

  1. Mix the chicken stock, soy sauce, pancake syrup, orange juice, and crushed red pepper together, reserving the orange zest for the end of cooking. Set aside.

    mined garlic and ginger, orange zest, and orange chicken sauce ingredients on a cutting board
  2. Heat the olive oil in a large skillet over medium-high heat before adding the ginger and garlic. Cook until fragrant, about 30-60 seconds.

    ginger and garlic cooking in olive oil
  3. Add the chicken stock mixture to the pan. Continue cooking, stirring often, until the sauce thickens. This should take 6-8 minutes or about the same time as the chicken comes out of the oven.

    orange chicken sauce before reducing
  4. When the sauce thickens, remove from the heat, add the orange zest, and stir before adding the baked chicken and stirring to coat. Top with sesame seeds, additional orange zest, green onion, and serve over rice or vegetables.

    orange chicken sauce before adding baked chicken

Recipe Notes

Each serving has 4 Smart Points.

Nutrition Facts
Baked Orange Chicken
Amount Per Serving (1 serving)
Calories 340 Calories from Fat 99
% Daily Value*
Fat 11g17%
Carbohydrates 22g7%
Protein 40g80%
* Percent Daily Values are based on a 2000 calorie diet.

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