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
4.52 from 37 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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25 thoughts on “Baked Orange Chicken”

  • 5 stars
    This recipe was so good and incredibly easy! The macros are also on point! I’ve never made Chinese food before and my boyfriend was impressed and even said it tasted better than the real stuff

  • 5 stars
    MY FAVORITE thing to make if I’m craving Chinese or Panda Express at literally a fraction of the calories. I used an air fryer instead of baking and it turned out perfectly. Throw these bad boys over some white rice and feel just as satisfied without the “gross feeling” that real Chinese food causes after you’ve stuffed yourself full. This also reheats well!

  • 5 stars
    SO GOOD. I omitted the orange zest because I don’t like an overwhelming orange taste but this was seriously delicious. I had my boyfriend try it and he asked where I ordered it from!

  • 5 stars
    Made this for the first time. It was pretty good, I should have added a bit more spice it was just a tad sweet. We decided to add broccoli to it as well. Our very vocal three year old approved…. not of the broccoli tho.

  • 5 stars
    Made this today, pretty good although i should have added a. it more crushed red pepper or chili oil it was just a tad bit to sweet. we added broccoli to it and was a great rounded meal. our vocal 3 year old liked it to…. not the broccoli.

  • 5 stars
    Mason’s version of Orange Chicken is so good that you’ll forget that it’s a healthy version. It is fantastic, fresh, and the portion size is generous. I subbed panko breadcrumbs for the standard and thought it was good but the panko soaked up a bit more of the sauce than I would have liked, especially because the sauce is SO GOOD!

  • 5 stars
    The chicken itself is amazing. I made extra to use as chicken nuggets for my daughter. The sauce is perfectly sweet and spicy. I added more zest thinking I knew better than Mason. I was so wrong. This recipe is perfection as is! Solid work as always, Mason!

  • 5 stars
    Just as someone else mentioned in their review, I added more orange zest thinking it would need it and, as usual, Mason was right. I definitely recommend making this recipe as-is first and then tweaking in the future if you think you need to (you almost definitely won’t!)

  • 5 stars
    Amazing! I have only recently tried cooking Chinese food and this was a huge hit with my family. I did use Panko instead of regular bread crumbs but think they tend to fall off a little more than regular would. Is in my weekly dinner rotation now! Thanks!!

  • 5 stars
    This one is a little bit more work but it’s worth every second. I limit this recipe to once a month because I can’t seem to make it last in my house, it’s gone as soon as it hits the dinner table! I use coconut aminos in lieu of soy sauce, and just a dash of red pepper flakes and it has just the right amount of spice.

  • 3 stars
    I made this for my lunches one week and served it with some Jasmine rice and edamame. Super filling! I will say this was not my favorite. I’m not sure if I did something wrong in the sauce but it was just way too gingery. But I loved the chicken (might have snacked on a few pieces before putting them in the sauce). I would definitely try this again because everyone else loves it so I definitely think I did something wrong.

  • 5 stars
    This recipe was great! My whole family enjoyed it. I did not have any sugar free syrup on hand, so I omitted it. I did choose to add 1tsp of cornstarch *made into a slurry with a bit of water) to help thicken the sauce. It turned out perfect! Thanks for the awesome recipe!

  • Made this for agroup of my friends. takes so little time and is so simple and everyone loved it and asked for the recipe!

  • 5 stars
    This recipe is a top 5 EVER for me! The chicken flavor is robust and tastes as good as going out. One of the times I tried to use my air fryer instead of the oven but burned my little chicken chunks. However, I burn a lot of things so it was user error.

  • 5 stars
    I know that every time i make a recipe that Mason has created will be so good and amazing!!
    Well…. he did it again! This recipe does take some time… but it is soooo worth it!! I even have left overs and excited for the how the flavors will come out the next day!!
    Thank you Mason!!

  • I have 3 teenage boys well 4 if you count the adult! They live Trader Joe’s orange chicken but I don’t love processed food. Made this and it was a hit! We all loved it and so easy to make! Thank you!!

  • 5 stars
    I just made this last night and holy WOW. A little bit more effort needs to be put in compared to some of his other recipes, but it is SO worth it. The flavor packs a punch and is so much better for you than buying premade orange sauce that has a ton of added sugar and unnecessary calories. I made some rice to go with it and it is the perfect lunch. My only regret is that I didn’t double the recipe 🤣

  • 5 stars
    10/10! Seriously, never had my boyfriend request a meal so often! Now we struggle if we ever order takeout because it simply does not compare. Seriously guys, go the extra mile make your own and you will not regret it!

  • 5 stars
    My family has asked for this again and again. It is the ONLY good orange chicken recipe that I have found. I have used both boneless thighs and breasts and both are delicious. I love that it is low in sugar.

  • 5 stars
    This recipe has been my lunch each day this week. So yummy! I made a little extra sauce and tossed it with cauliflower rice. It gets better each day!

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