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.
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.