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Spicy Pineapple Chicken Meal Prep

This spicy pineapple chicken recipe is a one-pan stir-fry! It‘s sweet, spicy, and umami! Beautifully delicious, high in protein, dairy-free, and so flavorful!

The chicken is tender and extra flavorful. The pineapple adds sweetness-perfect for satisfying your sweet tooth. Meanwhile, the chili sauce, jalapeno peppers, and red pepper flakes add some nice heat.

hand holding up meal prep container with pineapple chicken and rice

To make it complete, you can serve your chicken with some rice. But if you prefer to keep it light, you can serve it with cauliflower rice instead. You can use prepackaged cauliflower rice, which you can find here.

Making it is pretty easy. Just cut your cauliflower into pieces and place it in a food processor. Then process until rice-like. This food processor should do the trick.

fork full of pineapple and chicken

Ingredients You’ll Need


Soy sauce (3 tbsp)

Pineapple juice (4 tbsp)

Chilli sauce (1 tbsp)

Garlic (2 cloves, minced)

Fresh ginger (1 tsp, grated)

Red pepper flakes (1/4 tsp)


Chicken Thighs (1 lb, cubed)

Olive oil (1 tbsp)

White Onion (1/2 onion, sliced)

Jalapeño (1, sliced)

Pineapple chunks (14oz can, drained)

Salt (1/2 tsp)

Green onion (1 tbsp, sliced)

How to Make Spicy Pineapple Chicken

Step 1. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl. You get the pineapple juice from a can of pineapples. Drain the pineapples and leave the juice on the side.

Step 2. Cube chicken thighs and add them to the marinade. Cover it with a lid or plastic wrap. Keep it in the refrigerator for at least 20 minutes before cooking.

Step 3. Once we‘ve dealt with the chicken, heat the olive oil in a skillet over medium heat. Afterward, add in chopped onion and jalapeno. Let it cook for 1-2 minutes.

Step 4. In this step, add in the chicken with the marinade. Turn up the heat and then cook it for 10-15 minutes. Make sure to cook the chicken before the next step.

Step 5. For the final step, we‘re just going to add in the drained pineapple. Make sure to sprinkle some salt. Cook for another 3-5 minutes until the pineapple chunks soften up a little bit.

Step 6. Cook up some rice and divide the pineapple chicken stir-fry into 3 meal prep containers.

steps to make pineapple chicken

How Long Does Chicken Last in the Fridge?

The chicken will last in the fridge for about 3 to 5 days. Just make sure you store it in airtight food storage containers to keep it nice and fresh.

I recommend these glass food containers here because they don‘t contain toxic chemicals that will leak into your food. These BPA-free plastic containers are a good lightweight option.

three meal prep containers with rice and pineapple chicken

Other Protein Meals for You

Watch Full Instructions

spicy pineapple chicken

Spicy Pineapple Chicken Meal Prep

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It's a lovely, delicious, Asian-inspired meal prep recipe.
4.58 from 92 votes
Prep Time 10 minutes
Cook Time 20 minutes
Additional Time 20 minutes
Total Time 50 minutes
Course Meal Prep
Cuisine Asian
Servings 3 meal prep bowls
Calories 324 kcal



  • 3 tbsp soy sauce
  • 4 tbsp pineapple juice from can
  • 1 tbsp chilli sauce
  • 2 cloves garlic minced
  • 1 tsp fresh ginger grated
  • 1/4 tsp red pepper flakes


  • 1 lb chicken thighs skinless & boneless (cubed)
  • 1 tbsp olive oil
  • 1/2 white onion sliced
  • 1 jalapeño sliced
  • 14- ounce can pineapple chunks drained
  • 1/2 tsp salt
  • 1 tbsp green onion sliced


  • Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
  • Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
  • Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
  • Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
  • Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
  • For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.


Serving: 1 meal prep bowlCalories: 324kcalCarbohydrates: 29gProtein: 31gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 6.9gCholesterol: 132mgSodium: 1507mgFiber: 1.8gSugar: 23g
Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!
Recipe Rating


Sunday 17th of March 2024

Very easy and good! The only thing I added was a bit of cornstarch to thicken the liquid a bit to make it more of a sauce. I served over coconut basmati rice!

Karo @ AllNutritious

Thursday 2nd of May 2024

You cannot go wrong with a little bit of cornstarch!


Wednesday 7th of June 2023

Can you freeze the chicken and pineapple mixture? Thank you!! ☺️

Karo @ AllNutritious

Wednesday 7th of June 2023

Of course!


Sunday 16th of April 2023

What kind of chili sauce? Sweet chili sauce or Heinz chili sauce?

Karo @ AllNutritious

Tuesday 18th of April 2023

You can use either :)

Matthew Stoner

Thursday 2nd of March 2023

How much and what kind of rice do you use? Also is the rice included in the calorie count? Why is rice not in the ingredient list?

Karo @ AllNutritious

Thursday 9th of March 2023

Hello, rice is not included :) I love to use basmati rice usually