Name: Weight Watchers Slow Cooker Sweet u0026amp; Sour Chicken – A Guilt-Free Takeout Fakeout
Prep time: 15 min
Cook time: 5 h 15 min
Total time: 5 h 30 min
Ingredients: 1.5 lbs boneless, skinless chicken thighs; 1 red bell pepper, chopped; 1 green bell pepper, chopped; 1 small onion, sliced; 1 cup pineapple chunks; 1/2 cup pineapple juice; 1/4 cup rice vinegar; 3 tbsp reduced-sodium soy sauce; 2 tbsp ketchup; 1 tbsp cornstarch; 2 cloves garlic, minced; 1 tsp fresh ginger; 1/2 tsp red pepper flakes; 2 green onions, sliced

Ever crave takeout but dread the calorie bomb? Enter this Weight Watchers Slow Cooker Sweet & Sour Chicken—a tangy, tender, and totally figure-friendly twist on the classic. Your crockpot does all the heavy lifting while you bask in the glory of a meal that’s both delicious and points-conscious.

Why This Recipe Works

Set-it-and-forget-it magic: The slow cooker transforms basic chicken thighs into juicy, flavor-packed bites without babysitting.
Smart swaps: Pineapple juice and rice vinegar bring natural sweetness and tang without drowning the dish in sugar.
WW-friendly: With lean protein and controlled portions, this recipe keeps your points in check while satisfying cravings.
Meal prep hero: Doubles easily for leftovers that taste even better the next day.
Versatile AF: Serve over cauliflower rice, quinoa, or zucchini noodles to mix it up.

Ingredients

1.5 lbs boneless, skinless chicken thighs, trimmed of excess fat
1 red bell pepper, cut into 1-inch chunks
1 green bell pepper, cut into 1-inch chunks
1 small onion, sliced into half-moons
1 cup pineapple chunks (canned in juice, drained)
1/2 cup pineapple juice (reserved from can)
1/4 cup rice vinegar
3 tbsp reduced-sodium soy sauce
2 tbsp ketchup
1 tbsp cornstarch
2 cloves garlic, minced
1 tsp grated fresh ginger
1/2 tsp crushed red pepper flakes (optional)
2 green onions, sliced (for garnish)

Equipment Needed

6-quart slow cooker
Measuring cups and spoons
Mixing bowl
Whisk
Cutting board + chef’s knife

Instructions

Step 1: Prep the Chicken and Veggies

Pat the chicken thighs dry with paper towels—this helps the sauce cling better later. Trim any rogue fat patches (we’re keeping it lean, folks). Chop the bell peppers and onion into hearty, bite-sized pieces that won’t disintegrate into sad mush during the long cook. Pro tip: Uniform cuts = even cooking. Toss the chicken and veggies into the slow cooker like you’re building a flavor lasagna—veggies first, then chicken on top.

Step 2: Whisk Up the Sauce

In a bowl, combine pineapple juice, rice vinegar, soy sauce, ketchup, cornstarch, garlic, ginger, and red pepper flakes (if you like a kick). Whisk until the cornstarch dissolves—no one wants lumpy sauce. Pour this liquid gold over the chicken, aiming for even coverage. Pro tip: Cornstarch is your stealth thickener here; it’ll give the sauce that glossy, clingy texture without heavy calories.

Step 3: Slow Cook to Perfection

Cover and cook on LOW for 5–6 hours or HIGH for 3–4 hours. Chicken should shred easily with a fork but still hold its shape. Don’t peek—every lift of the lid adds 15 minutes to the cook time. About 30 minutes before serving, stir in the pineapple chunks to warm through without turning them to mush.

Step 4: Thicken the Sauce (If Needed)

If the sauce looks too thin, mix 1 tsp cornstarch with 1 tbsp cold water, stir it in, and cook uncovered on HIGH for 10–15 minutes. Pro tip: This is your chance to adjust tanginess—add a splash more vinegar if you’re team pucker.

Step 5: Serve and Garnish

Scoop the chicken and veggies over your chosen base (cauli rice for zero-point heroes). Garnish with green onions for a fresh crunch. Leftovers? They’ll keep for 3 days in the fridge—if they last that long.

Tips and Tricks

Chicken thighs > breasts: Thighs stay juicy during long cooks; breasts can dry out. If you must use breasts, reduce cook time by 1 hour.
Fresh pineapple hack: Swap canned for fresh pineapple, but add it in the last 30 minutes—its enzymes can break down the chicken too much.
Veggie texture: Like crunchier peppers? Add them halfway through cooking.
Sauce control: For a thicker sauce, remove the chicken at the end, crank the slow cooker to HIGH, and reduce the sauce uncovered.
Freezer-friendly: Freeze portions without garnishes for up to 3 months. Reheat with a splash of water to loosen the sauce.

Recipe Variations

Spicy Kick: Add 1 tbsp sriracha or a diced jalapeño to the sauce.
Vegetarian Twist: Swap chicken for extra-firm tofu (press it first!) or chickpeas.
Low-Carb: Skip the pineapple and use sugar-free ketchup + a dash of liquid stevia.
Extra Veg: Toss in snap peas or broccoli florets last minute.
Sticky Wings: Use drumettes instead of thighs and broil for 5 minutes post-cook for crispiness.

Frequently Asked Questions

Can I use frozen chicken?
Yes, but thaw it first. Frozen chicken lowers the cooker’s temp, risking uneven cooking and food safety issues. If you’re in a pinch, add 1–2 hours to the cook time and check the internal temp (165°F).

How do I track the WW points?
Points vary based on your plan, but using boneless skinless thighs, this recipe clocks in around 4–5 points per serving (1.5 cups). Always cross-check with your app for accuracy.

Can I make this in an Instant Pot?
Absolutely! Use the sauté function to brown the chicken first, then pressure cook on HIGH for 8 minutes with a quick release. Stir in pineapple after.

Summary

This Weight Watchers Slow Cooker Sweet & Sour Chicken delivers all the sticky-sweet satisfaction of takeout without the guilt. Minimal prep, maximum flavor, and leftovers that’ll have you doing a happy dance.