Easy Sweet and Sour Sauce with Grilled Pork and Spaghetti Squash (GF, Super Simple + Lightened up}

This easy sweet and sour sauce is paired with grilled pork, pineapple, red pepper and spaghetti squash for a lighter version of the classic. It’s quick, easy and perfect for a weeknight!

Grilled Sweet and Sour Pork with Spaghetti Squash - A healthy twist on a classic. You won't miss the fried version! | Foodfaithfitness.com | #recipe #spaghettisquash #pork

Remember that time where you went to an Asian buffet, and your eyeballs decided that you should eat WAY more than your stomach can handle, so you ate ALL the chicken fried rice, sweet and sour pork and sesame chicken….and you felt so full of energy,  and your skinny jeans fit PERFECTLY afterwards?

Me neither. Because it didn’t happen.

In fact, the last time that the hubskerdoodle and I went face-first into a Styrofoam box of fried rice, we spent the rest of the evening crying in discomfort and lying on the couch like couched whales.

Grilled Sweet and Sour Pork with Spaghetti Squash - A healthy twist on a classic. You won't miss the fried version! | Foodfaithfitness.com | #recipe #spaghettisquash #pork

It was also our anniversary that day. Clearly, it was full of romance.

Sidenote: The hubs told me to tell you that he was not crying. Only I cried. He doesn’t cry because he is a man and stuff.

Now, I am not one to tell you to never go to “Happy China Buffet” down the street. Heck, I LOVE me some sweet and sour pork.  Sometimes I even go walk around the food court, slowing down at Panda Express and hoping that they wave a little toothpick of yumminess in my face.

Grilled Sweet and Sour Pork with Spaghetti Squash - A healthy twist on a classic. You won't miss the fried version! | Foodfaithfitness.com | #recipe #spaghettisquash #pork

I have even debated bringing a stick on mustache, so I could walk around TWICE in one day.  Fo’ realz.

Do you think they would buy it?

HOW-EV-ER, I’m just telling you that “Happy China Buffet” is a liar.  The name should really be “Sad Day for Tummy China Buffet” if it is REALLY being honest.

So, for those days when you get THE craving, but aren’t willing to give the rest of your day over to feeling like you are about to have a take-out baby, I have solved your dilemma.

Grilled Sweet and Sour Pork with Spaghetti Squash - A healthy twist on a classic. You won't miss the fried version! | Foodfaithfitness.com | #recipe #spaghettisquash #pork

In the wise words of my momma: Pick your battles.

Yes, this was her advice on marriage BUT it works for this recipe too.

Marriage, sweet and sour pork. Same thing.

Anyway. What I mean is this:  To me, it’s all about the sauce, so I made a classic, thick, sweet and sour sauce.

BUT, the chicken? Ain’t no thang!

And by that I mean, it’s not deep fried or breaded; it’s grilled. You knew what I meant though, right?

Grilled Sweet and Sour Pork with Spaghetti Squash - A healthy twist on a classic. You won't miss the fried version! | Foodfaithfitness.com | #recipe #spaghettisquash #pork

I also stuck it over some spaghetti squash instead of fried rice, to keep it even lighter. Plus, squash is just tasty.  Squash for President I always say.

Except, that’s the first time I’ve said that.

I’m trying to think of something funny and witty to say to end this post so that you will be all “MUST PUT PORK IN MOUF NOW” Buttt, I got nothin’.

So, why don’t you head over the Julies Eats and Treats to grab the Grilled Sweet and Sour Pulled Pork Recipe?

Also: I’m looking for friends to join the “We wear fake mustaches to steal Panda Express Samples” Club.

Grilled Sweet and Sour Pork with Spaghetti Squash - A healthy twist on a classic. You won't miss the fried version! | Foodfaithfitness.com | #recipe #spaghettisquash #pork

You in?

5.0 from 4 reviews
Easy Sweet and Sour Sauce with Grilled Pork and Spaghetti Squash (GF, Super Simple + Lightened up}
Prep time
Cook time
Total time
Serves: 4
  • 1 Cup Pineapple juice
  • 1 1/2 Tbsp Soy sauce
  • 3 Tbsp Rice Vinegar
  • 1 Tbsp Reduced-sugar Ketchup
  • 1/4 Cup + 3 Tbsp Brown sugar, packed
  • 1/4 Cup + 2 Tbsp water
  • 1 Tbsp + 1 tsp Cornstarch *
  • 4 Pork chops (I use a lean center cut)
  • 1 Large spaghetti squash
  • 1 Large red bell pepper, cut into large chunks
  • 1 1/2 Cups Pineapple chunks, drained
  • Green onion, sliced (for garnish)
  1. In a large bowl, whisk together the pineapple juice, soy sauce, rice vinegar, ketchup and brown sugar until well mixed and the sugar is dissolved. Place the pork chops into the bowl, cover and refrigerate for at least 3 hours.
  2. To roast the squash:
  3. Preheat your oven to 400 degrees and spray a baking sheet with cooking spray.
  4. Cut the squash in half and scoop out all the seeds. Place the squash cut side down on the prepared tray and bake until it is fork tender, about 30-40 minutes. Let cool.
  5. To prepare:
  6. Preheat you grill to medium/high heat and place the pork chops, pineapple and red pepper chunks on it. Cook until the meat is no longer pink inside, but be sure to not cook it to long or it will be very dry. It takes about 2-4 minutes per side**. Transfer the pork, pineapple and pepper to a plate, cover and keep warm until the sauce is ready.
  7. To make the sauce:
  8. Pour the pineapple juice mixture that the meat was marinating in into a large sauce pan and add the water and cornstarch. Whisk quickly so that the cornstarch dissolves without getting lumpy.
  9. Turn the heat to high and bring the sauce to a boil, letting it boil until it begins to thicken (about 1 minute) stirring constantly.
  10. Turn the heat down to medium and cook, stirring frequently, until the sauce thickens - about 5-7 minutes more. Please note that it thickens up quite a bit, so don't cook it too long or you will have jello once it cools!
  11. To serve:
  12. Scrape the spaghetti squash out of it's shell with a fork and divide among plates. Top with pork, pineapple, pepper, sauce and garnish with sliced green onions.
  13. DEVOUR
*The sauce is not quite as thick and gummy as take-out restaurants (I like it better a little thinner.) If you want it really thick, add 1 tsp cornstarch
**the pineapple may take less time to cook,so just watch to make sure that it doesn't burn!

 Want more spaghetti squash?

Spaghetti Squash Primavera

Spaghetti Squash Primavera


Chicken “Noodle” Casserole

BBQ Chicken Spaghetti Squash Casserole

BBQ Chicken Spaghetti Squash Casserole

Squash-y ideas from around the web:

Paleo Spaghetti Squash Hawaiian Pizza Pie – Smile Sandwich

Spaghetti Squash Tostadas - Taste and Tell

Tex-Mex Spaghetti Squash Boats - Ifoodreal

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  1. says

    I love the simplicity of this dish! I love me some Chinese take-out every now and then and don’t even get me started on this buffet type place near my office that has the best take-out entrees! I may need to make your dish at home to curb these cravings and be more health-conscious!

    • Taylor Kiser says

      Oh gosh, I LOVE buffet type Chinese places. I’m actually going to one for lunch, in my stretchy pants of course ;)
      Thanks so much Julie!

  2. says

    Oooh, man. S&SS is pretty much my ultimate weakness. Dump it on some meat with a big ‘ol helping of spaghetti squash and I’m in Chinese-food heaven. I am TOTALLY loving how you topped the meat on spaghetti squash rather than regular rice—-spaghetti squash is my FAV thing in the universe. :D This dinner totally makes Monday a little easier. ;)

    • Taylor Kiser says

      It’s mine too! I lurve it!! – the sweet and sour and spaghetti squash. We’re total food twins ;) Thanks Sarah!

  3. says

    yum! I can’t wait to try your sauce recipe!! The crazy thing… I actually live in China and there really isn’t such a dish as sweet and sour anything… i think that’s an Americanized Chinese dish ;o) Anyway, I still love it and can’t wait to try! pinned!

  4. says

    What a beautiful dish, Taylor! I love sweet and sour sauce, yet have never made it on my own before. That has definitely got to change now that I have your recipe to follow! And I love that you used spaghetti squash in place of fried rice. Such a creative idea! Pinned!

  5. says

    as much as I hate to admit this, I can’t tell ya how many times I have bought a spaghetti squash and never made it, idk why…I keep telling myself it’s a healthier version of pasta right? lol … I guess it’s about time I buy one and MAKE IT! lol ;-)

    • Taylor Kiser says

      WHAT? Michele, they are SO delicious! Even on their own :) It IS a healthier version of pasta – DO ITTTTTTTTT! Thanks lady!

    • Taylor Kiser says

      Thanks girl! I actually haven’t even bought a new lens yet, I have had zero time to research!
      I wish I could share with you!! Happy Monday!

  6. says

    Chinese buffets can get ya….and nope those jeans just don’t seem to fit right after eating! Bloat city! Love that this meal will give you the satisfaction of indulging in sweet and sour goodness, without feeling that awful bloat feeling! AND it’s another fab way of eating spaghetti squash! I haven’t made this since winter, so I better get cookin’! Thanks Taylor :D

  7. says

    Why, oh why, must Chinese take-out taste so good but make you feel so horrible and greasy afterwards? I am loving your version of sweet and sour, and what a great idea to put it all over top of spaghetti squash!

  8. says

    I cannot get enough Asian food lately! We have had fried rice at least once a week for a month, it is just so good! We are going through soy sauce at an alarming rate! I love that you threw some spaghetti squash in here. Such a fun change of pace!

  9. says

    Oh man this looks amazing!!!!!! Can’t wait to try it!! Nothing like a good sauce! I think the spaghetti squash is a great idea!! Love-all-squash! I bet it would be yummy over cauliflower rice! :) happy week, lovely!

  10. says

    I’m roasting a spaghetti squash today! Perchance I’ll use half of it for this easy peasy delicioso meal! I can never get enough of lightened up versions of Chinese takeout. Looks so healthy, colorful, and mouth-wateringly tasty!

    • Taylor Kiser says

      You would be spaghetti-squashing it today, which is why I <3 you. Me thinking saving halvsies is a greattttt idea! Thanks lady!

  11. Shashi at runninsrilankan says

    I am all for Chinese food that doesn’t have me crying on the couch ;) And wish spaghetti squash instead of fried rice – oh heck yeah! Bring on all things sweat and soury and spaghetti squashy..

    Yes – I will join you in your mustache brigade to sample all the panda express wares! BTW, here at the mall near me, when it’s extra crowded, they have no clue you “accidentally” happen to make another round – so come to Atlanta!! :)

    • Taylor Kiser says

      Haha, you’re starting to sound like me girl…and I LOVEIT! ;)
      Now THAT is one tempting offer….not having to wear mustaches and eating chinese with you! I’ll have to ponder. Thanks lady! :D

    • Taylor Kiser says

      I am just glad someone doesn’t think I am nuts! Haha thanks Consuelo, I’ve missed your comments – nice to have you back!

  12. says

    So, #1- I totally lol’d about your ‘romantic’ anniversary, sounds like something I would do! #2-Love the new nicknames you come up with for the hubby, as if ‘huberoni’ wasn’t enough, now ‘hubskerdoodle’ lol and #3-girl, this looks so delicious! Totally need to make this asap!

    • Taylor Kiser says

      1. SO glad we aren’t the only ones! 2. I think you and me are the only one that like the names…him? notsomuch ha!
      3. THANKS!! :D

    • Taylor Kiser says

      Haha! You must make it then. I know they say happy wife happy life, but I think there is something to say for happy husbands too! ;) Thanks lady!

    • Taylor Kiser says

      Haha, I am glad you enjoyed both my zany post and the recipe girl! Food babies aren’t so fun! Thanks for the pin! :D

  13. says

    I was craving something like this yesterday night but was too lazy to make anything!! Just pinned, we always have grilled veggies around, so excited to make this!

    • Taylor Kiser says

      Woo hoo! Aren’t grilled veggies THE BEST?! Thanks so much for the pin Cassie, please let me know if ya try it! :D

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