Each bite is full of sweet and tangy tropical pineapple flavors, soy sauce, and garlic. This recipe is high in protein, and with a couple of tweaks, it can easily be gluten-free. Moreover, it’s low-calorie!

My family loves Lilo and Stitch. We were watching it one of these days and decided that it would be fun to do a Hawaiian-themed dinner.

I had no idea what I was going to make. And to be honest, I didn’t have a lot of time to spend hours in the kitchen cooking.

That’s when I came up with this recipe. It brings a tropical feeling right to your dinner table. You get perfectly tender chicken coated in a thick, sticky, sweet-and-sour glaze that’s just irresistible.

This is one of those meals that the crockpot does all the heavy lifting for you. You will need to do a couple of things before adding everything, but it’s a recipe where you won’t spend hours cooking.

Once you get the chicken seared and the sauce blended, your slow cooker handles the rest.

And, at just 420 calories per serving and 27 grams of protein, it’s a complete meal that will keep everyone satisfied.

Ingredients and Substitutes

CHICKEN

Chicken breasts, cut into 1-inch cubes (1 lb) – Use shrimp or pork to add some variety or tofu cubes for a plant-based option.

Cornstarch (¼ cup) – Swap with arrowroot powder or potato starch.

Salt (¾ tsp)

Black pepper (¼ tsp)

Olive oil (2 tbsp) – Substitute with avocado oil, grapeseed oil, or canola oil.

SAUCE

Pineapple chunks in juice (15 oz can) – Replace with fresh pineapple or frozen chunks.

Ketchup, low sugar (¼ cup) – You can also use regular ketchup (but it might turn a bit sweet) or use tomato paste with a touch of honey or maple syrup.

Coconut sugar (3 tbsp) – Brown sugar, maple syrup, or honey are great alternatives.

Soy sauce (3 tbsp) – Use tamari if you want to create a gluten-free meal, or coconut aminos for a lower-sodium option.

Rice vinegar (1 tbsp) – Swap with apple cider vinegar or white vinegar.

Juice of 1 lime – Lemon juice also works.

Garlic, minced (2 cloves) – Substitute with garlic powder (1/4 teaspoon) or garlic paste.

Sriracha sauce (1 tsp) – Replace with chili garlic sauce, hot sauce, or red pepper flakes.

VEGETABLES

Bell peppers, cut into bite-sized pieces (2) – Zucchini, broccoli, or snap peas are good alternatives.

Red onion, cut into bite-sized pieces (1) – Use yellow onion, shallot, or leeks.

How to Make Crockpot Hawaiian Chicken

Step 1. Grab a large bowl and add the chicken cubes, cornstarch, ½ teaspoon of salt, and black pepper.

Step 2. Toss all the ingredients to coat the chicken. Then, heat the oil in a skillet over medium-high heat and sear the chicken for 2-3 minutes until it’s lightly golden.

Remove it and place it in the crockpot.

Step 3. In a blender, add ¾ cup of the pineapple chunks, 1/3 cup of pineapple juice, ketchup, sugar, soy sauce, vinegar, lime juice, garlic, Sriracha, and the rest of the salt. Pulse until it’s smooth.

Step 4. Pour the sauce over the chicken in the crockpot and give it a stir.

Step 5. Add the bell peppers and onion on top, but don’t stir.

Step 6. Cover and cook on low for 4-5 hours or on high for 2-3 hours, or until the chicken is cooked through and tender.

Step 7.When it cooks, add the rest of the pineapple chunks. Serve it over rice and garnish with green onions.

How I Would Modify This Recipe

• Make it extra spicy: Try doubling the Sriracha sauce or adding some red pepper flakes. You can also add some jalapeno slices.
• Add more veggies: Toss in some broccoli florets or snap peas during the last thirty minutes of cooking.
• Lower the carbs: Swap the coconut sugar for a sugar-free alternative like monk fruit sweetener and serve it over zucchini noodles or cauliflower rice.

My Storage Tips

Place any leftovers in an airtight container and keep them in the fridge for up to 4-5 days. When you want to have it again, place it in the microwave for 1-2 minutes or gently warm it up on the stove.

If the sauce becomes too thick, try adding a splash or water or chicken broth.