Pineapple Chicken and Rice Bowls (Sweet Savory High-Protein Meal Prep)

Pineapple chicken and rice bowls are one of those rare recipes that balance meal-prep practicality, bold flavor, and strong nutrition in a single dish. The combination of juicy chicken, caramelized pineapple, and fluffy rice delivers sweet, savory, and tangy notes without feeling heavy or complicated.

This version is designed as a high-protein, make-ahead friendly bowl that works for weeknight dinners, fitness-focused meal prep, or family lunches. The sauce is thick, glossy, and well-balanced, coating every bite instead of pooling at the bottom of the bowl.

Recipe Card: Pineapple Chicken and Rice Bowls

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 bowls

Estimated Nutrition (per serving):
Calories ~630 | Protein ~55g | Carbs ~65g | Fat ~15g

Ingredients

For the Rice

• 1½ cups uncooked white rice, rinsed
• 2½ cups chicken broth

For the Chicken and Vegetables

• 1½ lbs chicken breast, cut into large chunks
• 2 medium bell peppers, cut into chunks
• 1 medium red onion, cut into chunks
• 3 garlic cloves, minced
• 1 cup pineapple chunks
• Olive oil for cooking
• Salt and black pepper

For the Pineapple Sauce

• ¼ cup pineapple juice
• ¼ cup low-sodium soy sauce
• 1 tablespoon honey
• 1 tablespoon cornstarch
• 1 tablespoon tomato paste
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon red chili flakes

Instructions

1. Combine rice and chicken broth in a rice cooker or covered pot.
   Cook until the rice is tender and fluffy, then keep warm.
2. Toss bell peppers and red onion with a little olive oil, salt, and pepper.
   Set aside to cook later.
3. In a separate bowl, season the chicken with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.
   Mix until evenly coated.
4. Whisk pineapple juice, soy sauce, honey, cornstarch, tomato paste, and chili flakes until smooth.
   Set the sauce aside so it is ready to use.
5. Heat a wide pan over medium-high heat and sear the chicken in batches.
   Cook until lightly golden and just cooked through, then remove from the pan.
6. Add the peppers and onion to the same pan and sauté until tender-crisp.
   Stir in the garlic and cook briefly until fragrant.
7. Push vegetables aside and cook the tomato paste directly on the pan surface.
   This step deepens the flavor before everything is combined.
8. Add pineapple chunks and the cooked chicken back into the pan.
   Stir gently to combine.
9. Pour in the prepared sauce and stir until it begins to simmer.
   Reduce heat and cook until the sauce thickens and coats everything evenly.
10. Turn off the heat and assemble bowls with rice topped by pineapple chicken.

Why Pineapple and Chicken Work So Well Together

Pineapple brings natural sweetness and acidity that cuts through the richness of chicken. This contrast keeps the dish bright rather than heavy.

When pineapple cooks, its sugars caramelize slightly while still holding shape. That texture creates small bursts of flavor throughout the bowl.

The sauce leans savory with soy sauce and tomato paste, which keeps the sweetness in check. This balance prevents the dish from tasting sugary or one-dimensional.

How to Get Juicy Chicken Without Overcooking

Cutting the chicken into large chunks is a deliberate choice. Bigger pieces retain moisture better during high-heat cooking.

Cooking the chicken in batches avoids overcrowding the pan. This allows proper searing instead of steaming.

Removing the chicken before finishing the sauce prevents overcooking. The chicken finishes gently as it reheats in the thickened sauce.

Building a Sauce That Coats, Not Floods

Cornstarch plays a key role in achieving the right texture. It thickens the sauce so it clings to the chicken and vegetables.

Tomato paste adds umami and depth rather than obvious tomato flavor. Cooking it briefly removes raw acidity and rounds out the sauce.

Honey smooths the edges of the soy sauce and chili flakes. The result is a sauce that tastes balanced, not sharp.

Rice Choices and Smart Substitutions

White rice provides a neutral base that absorbs sauce well. Its soft texture contrasts nicely with crisp vegetables and tender chicken.

For higher fiber, jasmine or basmati rice both work well. Brown rice can also be used but requires a longer cooking time and extra liquid.

If meal prep variety matters, the chicken mixture also works over quinoa or cauliflower rice. The sauce is bold enough to carry lighter bases.

Meal Prep and Storage Tips

These bowls were designed with meal prep in mind. Everything holds texture and flavor for several days.

Store rice and chicken together or separately depending on preference. Keeping them separate maintains rice texture longer.

Reheat gently in the microwave with a splash of water if needed. This helps loosen the sauce without drying out the chicken.

Customization Ideas Without Changing the Core Recipe

Add snap peas or broccoli for extra crunch and color. They pair well with the pineapple sauce.

Increase chili flakes or add fresh chili paste if you prefer more heat. The sweetness balances spice naturally.

For extra richness, a drizzle of sesame oil at the end adds aroma without overpowering the dish.

Frequently Asked Questions

Can I use frozen pineapple instead of fresh?
Yes, frozen pineapple works well if thawed and drained. Excess liquid should be removed to prevent thinning the sauce.

Is this recipe suitable for meal prep?
Yes, it keeps well for up to four days in the refrigerator. The flavors often improve after resting overnight.

Can I make this without a rice cooker?
Absolutely, a covered pot on the stovetop works just as well. Use low heat and avoid lifting the lid while cooking.

How do I prevent the sauce from becoming too thick?
If it thickens too much, add a small splash of broth or water. Stir gently until the desired consistency returns.

Can this be doubled for batch cooking?
Yes, but cook the chicken in batches to maintain proper searing. Use a larger pan for even sauce distribution.

Pineapple chicken and rice bowls deliver reliable flavor, strong nutrition, and flexibility in one cohesive meal. Once added to your rotation, it quickly becomes a repeat favorite for busy weeks and structured meal plans.

Pineapple Chicken and Rice Bowls

These Pineapple Chicken and Rice Bowls are a sweet-savory, high-protein meal prep recipe made with juicy chicken, tender peppers and onions, and pineapple in a glossy tangy sauce served over fluffy rice. Easy to make in about 45 minutes and perfect for healthy lunches or weeknight dinners.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner, Main Course

Cuisine American

Servings 4 bowls

Calories 637 kcal

Ingredients

  

For the rice

• 1 ½ cups white rice uncooked, rinsed
• 2 ½ cups chicken broth

For the bowls

• 1 ½ lb chicken breast cut into large chunks
• 2 medium bell peppers any color, cut into large chunks
• 1 medium red onion cut into large chunks
• 3 cloves garlic minced
• 1 cup pineapple chunks fresh or canned, drained if canned
• 2 tsp olive oil for vegetables
• 2 tsp olive oil for chicken
• ½ tsp salt for vegetables
• ½ tsp black pepper for vegetables
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• ½ tsp salt for chicken
• ½ tsp black pepper for chicken

For the pineapple sauce

• ¼ cup pineapple juice
• ¼ cup low-sodium soy sauce
• 1 tbsp honey
• 1 tbsp cornstarch
• 1 tbsp tomato paste
• ½ tsp red chili flakes

Instructions

 

Cook the rice

• Cook the rice: Add the rinsed white rice and chicken broth to a rice cooker or a small pot with a lid. Cook until tender and fluffy, then keep warm.

Prep the components

• Season the vegetables: In a bowl, toss the bell peppers and red onion with 2 tsp olive oil, 1/2 tsp salt, and 1/2 tsp black pepper until evenly coated.
• Season the chicken: In a separate bowl, toss the chicken with 2 tsp olive oil, garlic powder, onion powder, smoked paprika, 1/2 tsp salt, and 1/2 tsp black pepper.
• Mix the sauce: In a small bowl, whisk pineapple juice, soy sauce, honey, cornstarch, tomato paste, and red chili flakes until smooth and lump-free.

Cook the pineapple chicken

• Sear the chicken: Heat a large pan over medium-high heat. Add the chicken in batches and sear 2–3 minutes until it turns white up the sides, then flip and cook about 2 minutes more. Transfer cooked chicken to a plate.
• Cook the vegetables: Add the peppers and onion to the same pan and sauté 3–4 minutes. Add minced garlic and sauté 1 minute, stirring constantly.
• Cook the tomato paste: Push veggies aside to create a well in the center. Add tomato paste and cook 1 minute, then stir into the vegetables.
• Combine and sauce: Add pineapple chunks and the cooked chicken back to the pan and stir 1 minute. Whisk the sauce again, pour it into the pan, and stir gently until it simmers.
• Thicken the sauce: Reduce heat to medium-low and stir gently until the sauce thickens and coats the chicken and vegetables, about 2–4 minutes. Remove from heat.

Assemble

• Assemble bowls: Divide rice into 4 meal prep containers or bowls, then top evenly with the pineapple chicken mixture. Cool slightly before sealing containers for storage.

Notes

• Cook the chicken in batches so it sears instead of steaming.
• Whisk the sauce again right before pouring to fully dissolve the cornstarch.
• If the sauce gets too thick, add 1–2 tbsp broth or water and stir until glossy.
• Meal prep storage: refrigerate in airtight containers for up to 4 days.