Pineapple Chicken Rice Meal Prep

Name: Pineapple Chicken Rice Meal Prep
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups cooked jasmine rice; 1 lb chicken breast, cut into bite-sized pieces; 1 cup pineapple chunks (fresh or canned); 1 bell pepper, diced; 1/2 cup sweet soy sauce; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon ginger, minced; Salt and pepper to taste; Green onions for garnish

Highlighted under: Fresh & Fit Meals

I’ve been looking for a meal prep recipe that combines bright flavors with wholesome ingredients, and this Pineapple Chicken Rice Meal Prep hit the spot. The sweetness of pineapple counterbalances the savory chicken, making every bite exciting. Plus, I love that it’s easy to prepare in advance, ensuring I have delicious lunches ready to go throughout the week. This dish is not only tasty but also packed with nutrients, making it a perfect choice for anyone wanting to maintain a healthy lifestyle.

Created by

Delilah Spencer

Last updated on 2026-02-10T16:13:35.690Z

While experimenting in the kitchen last weekend, I stumbled upon the idea of combining pineapple with chicken. I wasn't sure how it would turn out, but the outcome was absolutely delicious! The pineapple not only adds flavor but also keeps the chicken juicy and tender. I recommend using fresh pineapple for the best taste!

Meal prepping has never been easier or more satisfying. I love how this dish allows for versatility; you can easily swap out the chicken for tofu or shrimp depending on your preference. It's perfect for lunch or dinner, and the bright colors make my meal prep containers look appealing!

Why You Will Love This Recipe
Sweet and savory combination that tantalizes the taste buds
Easy to prepare in advance for a busy week
Balanced with protein and healthy carbs for a nutritious meal

The Importance of Proper Cooking Techniques

Cooking the chicken properly is key to this dish's success. Start by heating the olive oil until it's shimmering, but not smoking—this ensures a nice sear, which locks in moisture and flavor. Stir occasionally to avoid burning. If the chicken starts to brown too quickly, reduce the heat slightly. Look for a golden brown color and make sure the internal temperature reaches at least 165°F, which guarantees that it's fully cooked without being dry.

When adding the pineapple and bell pepper, it's essential to let these ingredients cook just until tender. This usually takes about 5-7 minutes. The goal is to maintain a bit of crunch in the vegetables while allowing the pineapple to release its juices, resulting in a wonderfully balanced sauce. Watch for visual cues—once the peppers are bright and glossy, it’s time to add the sweet soy sauce.

Ingredient Substitutions and Adjustments

If you’re looking for a way to enhance the flavor profile, consider using a different protein such as shrimp or tofu, which can soak up the sweet soy sauce beautifully. Adjust cooking times accordingly—shrimp typically only needs about 3-4 minutes until pink, while tofu should be pressed to remove excess moisture for better texture. Additionally, for a spice kick, you can add sliced jalapeños or crushed red pepper flakes during the chicken cooking stage.

For dietary restrictions, you can easily swap jasmine rice with brown rice for a nuttier flavor and added fiber. Just keep in mind that brown rice may require additional cooking time, so prepare extra if meal prepping. If you're watching your sugar intake, try a low-sugar soy sauce or coconut aminos instead. This will still give you that umami flavor without the extra sweetness.

Ingredients

Gather these ingredients to create a delicious Pineapple Chicken Rice Meal Prep!

Ingredients

2 cups cooked jasmine rice
1 lb chicken breast, cut into bite-sized pieces
1 cup pineapple chunks (fresh or canned)
1 bell pepper, diced
1/2 cup sweet soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon ginger, minced
Salt and pepper to taste
Green onions for garnish

Make sure to adjust the ingredient quantities depending on the number of servings you need!

Instructions

Follow these steps to prepare your meal prep bowls!

Cook the Chicken

Heat olive oil in a large skillet over medium heat. Add chicken pieces, season with salt, pepper, garlic powder, and minced ginger. Cook for about 6-8 minutes until the chicken is golden brown and cooked through.

Add Pineapple and Pepper

Stir in the pineapple chunks and diced bell pepper. Pour in the sweet soy sauce and mix well. Let it cook for another 5-7 minutes until the vegetables are tender and the sauce is slightly thickened.

Assemble the Meal Prep

In four meal prep containers, divide the cooked jasmine rice evenly. Top with the pineapple chicken mixture. Garnish with sliced green onions before sealing the containers.

Enjoy your delicious and nutritious Pineapple Chicken Rice Meal Prep throughout the week!

Pro Tips

Using fresh pineapple will enhance the sweetness and freshness of the dish. Feel free to experiment with other vegetables, such as snap peas or broccoli, to add even more color and nutrients.

Storage and Reheating Tips

To maximize freshness and flavor throughout the week, store your Pineapple Chicken Rice Meal Prep in airtight containers. This will keep your chicken and veggies from drying out. I recommend keeping the rice separate from the sauce when storing; simply combine them right before eating to prevent sogginess. The meal lasts up to 4 days in the refrigerator, making it a practical option for busy lunches.

When reheating, the microwave is typically the easiest method. Heat in 1-minute intervals, stirring in between, until it's warmed through. If you have a stovetop available, consider reheating in a skillet over medium heat with a splash of water to create steam. This prevents the meal from drying out and helps maintain the vibrant flavors. Check the temperature reaches 165°F before serving.

Servings and Variations

This recipe is designed for four hearty servings, but it’s easy to scale up or down based on your needs. If you’re meal prepping for a larger family or events, doubling the ingredients is straightforward. Just ensure you have a sufficiently large skillet or pot to accommodate all the chicken and vegetables at once, allowing for even cooking.

For a gourmet twist, consider creating a tropical variation by adding ingredients like shredded coconut or macadamia nuts for crunch. You can also serve the meal over a bed of greens for a fresh take. Adding avocado slices adds creaminess that beautifully balances the tropical flavors in this dish.

Questions About Recipes

→ Can I use brown rice instead of jasmine rice?

Yes, brown rice can be used for a healthier option, but you may need to adjust the cooking time.

→ How long can I store these in the fridge?

The meal prep containers can be stored in the fridge for up to 4 days.

→ Can I freeze this meal prep?

Yes, you can freeze the Pineapple Chicken Rice for up to 3 months. Just thaw it completely before reheating.

→ Is this recipe spicy?

No, this recipe is not spicy. However, you can add chili flakes or sauce if you like some heat.