Healthy Sweet & Sour Sauce (2024)

Published: · Modified: by Melanie McDonald · This post contains affiliate links · As an Amazon Associate I earn from qualifying purchases. · 20 Comments

5 from 31 votes


Ditch the takeout or jar & make this Healthy Sweet and Sour Sauceinstead. Made in your blender in minutes it'sthe perfect balance of sweet, sour & fruity!

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Sometimes all you need is a good sauce to get you through the week, whether for drizzling on your rice bowl meals, coating your noodles, or dunking your tofu. Even the most boring mealcan be transformed into something amazing with a drizzle of full-flavored, tangy sauce.

Enter my sweet, sour, and tangy Healthy Sweet and Sour Sauce! Compared to most recipes it doesn't contain much added sugar. Most of the sweetness comes from fresh pineapple with just a little bit of added sugar for the perfect sweet-and-sour balance.

It's so fruity and delicious and as a bonus, you get aserving of fruit while slurping your big ol' bowl of noodles or rice for dinner!

How To Make Healthy Sweet & Sour Sauce

Healthy Sweet and Sour Sauce is so easy to make! If you have made my Garlic Pineapple Sauce or Vegan Stir Fry Sauce then you will be familiar with my lazy sauce-making method:

  • Gather all of your ingredients and throw them in a blender.
  • Blend until smooth.
  • Pour into a pan and warm through before using as desired.

That's it.Lazy sauce-making masterclass done!

Healthy Sweet & Sour Sauce (2)

Serving Suggestions

This sauce is incredibly versatile. It goes well with rice, noodles, grains like quinoa and millet, vegetables, tofu, vegan chicken, and tempeh. Use it as a stir-fry sauce, drizzle it on rice or noodle bowls, serve with grilled food, spread in wraps and sandwiches, or use it as a dipping sauce. Did you know that most store-bought vegetable spring rolls are accidentally vegan? This sauce is perfect with them!

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Healthy Sweet & Sour Sauce (3)

Healthy Sweet & Sour Sauce

Author: Melanie McDonald

5 from 31 votes

Ditch the takeout or jar & make this Healthy Sweet and Sour Sauceinstead. Made in your blender in minutes it'sthe perfect balance of sweet, sour & fruity!


PREP: 5 minutes minutes

COOK TIME: 10 minutes minutes

Total 15 minutes minutes

Serves 6 servings (makes 1½ cups/ 360ml)


  • ¼ of a large (about 1 heaping cup or 260 grams) pineapple , fresh will make the best sauce. See notes if using canned.
  • ⅓ cup (85 ml) tomato ketchup
  • 3 tablespoons (45 ml) rice vinegar
  • 3 tablespoons white or cane sugar
  • 3 tablespoons (45 ml) water , or juice from the can if you used canned pineapple
  • 1 tablespoon soy sauce or Tamari
  • 2 teaspoons arrowroot or cornstarch
  • 1 clove garlic



  • Put all ingredients into a blender and blend until completely smooth. It will look really foamy and insipid but the foam disappears when heated and the color brightens up a lot so dont worry.

  • Pour the sauce into a pan and warm over medium heat, stirring constantly until hot and thickened to your liking.


If using canned pineapple you might need to adjust the amount of sugar. If the canned pineapple is sweetened you might need less sugar and if it's not sweetened you may need to add a little bit more. I recommend making as written and then adding more sugar to taste if needed.

Store leftover sauce in the fridge for up to 5 days or the freezer for up to 3 months.


Serving: 90mls | Calories: 68kcal | Carbohydrates: 17g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.01g | Sodium: 299mg | Potassium: 96mg | Fiber: 1g | Sugar: 13g | Vitamin A: 99IU | Vitamin C: 21mg | Calcium: 11mg | Iron: 0.3mg

Did you make this recipe?Rate it & leave feedback in the comments section below. I love seeing your remakes too. Tag @avirtualvegan on Instagram! 🌟

More Vegan Sauces

  • Peanut Sauce
  • Green Sauce
  • Vegan Marinara Sauce
  • Cashew Cheese Sauce

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  1. Angeline Dupont says

    Thank you for this recipe. My daughter and I have been wanting to make some Orange panda copycats cream cheese rangoons and sweet and sour. To save a trip out on this miserable rainy day, could I sub splenda for the sugar? Also, can regular white vinegar be used in place of the rice vinegar? Or I also have red vinegar or lemon juice on hand as well. Thanks again!


    • Melanie McDonald says

      Splenda should be fine. White vinegar might be a bit harsh. I'd reduce it by half, taste, and add more for tang as necessary. If you have apple cider vinegar that can be used at the same amount as rice vinegar.


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