Pineapple Chicken Rice Meal Prep

Name: Pineapple Chicken Rice Meal Prep
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 cups boneless chicken breast, cubed; 1 cup pineapple juice; 1 tablespoon soy sauce; 1 tablespoon olive oil; 1 teaspoon garlic powder; Salt and pepper to taste; 2 cups jasmine rice; 3 cups water; 1 cup chopped broccoli; 1 cup bell peppers, diced; 1/2 cup green onions, sliced

Highlighted under: Easy Meal Solutions

I love creating meal prep recipes that are not only tasty but also help me stay organized throughout the week. This Pineapple Chicken Rice Meal Prep is a beautiful blend of savory chicken, vibrant pineapple, and fluffy rice, all packed into convenient containers. It’s perfect for lunch or dinner and brings a tropical twist to everyday meals. The sweetness of the pineapple really elevates the flavors, making it something I genuinely look forward to eating every day. Plus, it’s super easy to make, which is always a win in my book!

Created by

Rowan Tate

Last updated on 2026-02-14T22:25:36.501Z

When I first made this Pineapple Chicken Rice Meal Prep, it was an experiment that quickly became a favorite in our household. I decided to play with flavors and gravitate towards a sweet and savory combination. The trick is to marinate the chicken in pineapple juice, which tenderizes it while adding that tropical sweetness. I paired this with perfectly cooked rice and fresh veggies to make a complete meal that’s as visually appealing as it is delicious.

As I prepped the ingredients, I realized how versatile this dish could be. Substituting chicken with tofu or using brown rice instead of white offers a great twist for different dietary needs. I recommend serving it with a sprinkle of green onions for a fresh finish. This way, meal prep becomes not just a time-saver but an exciting way to enjoy diverse flavors throughout the week!

Why You Will Love This Recipe
A delightful balance of sweet and savory flavors
Quick and efficient meal prep for busy weeks
Versatile options for different dietary preferences

Ingredient Insights

The combination of pineapple juice and soy sauce creates a marinade that enhances the chicken's flavor while keeping it moist during cooking. Pineapple juice contains bromelain, an enzyme that tenderizes the meat, allowing it to soak up the savory notes from the soy sauce and olive oil. If you prefer a less sweet flavor profile, you can substitute half of the pineapple juice with chicken broth to achieve a more savory balance.

Opt for fresh pineapples or packed pineapple chunks for added texture in the dish. If using canned pineapple, ensure it’s packed in 100% juice or water. Adding fresh pineapple chunks near the end of cooking can offer a burst of freshness. For varied flavors, consider alternative marinades using teriyaki sauce or even a touch of sriracha for heat, perfect for those who enjoy a spicy kick.

Cooking Techniques

When cooking the rice, let it rest covered off the heat for an additional 5 minutes after the 15 minutes of cooking. This crucial step allows the rice to steam, making it fluffy and perfectly cooked. If you find your rice sticking to the pot, consider increasing your water slightly next time, or using a non-stick pot to prevent clumping.

For sautéing the chicken, it’s important to let it cook without constant stirring. Allowing it to sear for 3-4 minutes on each side will develop a beautiful golden crust, enhancing the overall flavor. Use a thermometer to check for doneness; chicken should reach an internal temperature of 165°F. This ensures your meal is both safe and delicious.

Meal Prep and Storage Tips

This dish stores well, making it ideal for meal prep. Keep the rice and chicken mixture separate from vegetables if you want to maintain their texture throughout the week. I recommend dividing each component into airtight containers; they will last up to four days in the refrigerator. For longer storage, consider freezing the chicken and rice separately—this way, they can last up to three months in a freezer-safe container.

To reheat, simply microwave each component in separate bowls for 1-2 minutes, stirring halfway through. If the rice seems dry after freezing, add a splash of water before heating to rehydrate it. You can also dress your meal with fresh lime juice or sprinkle with additional green onions right before eating, enhancing the tropical vibe.

Ingredients

For the Chicken

2 cups boneless chicken breast, cubed
1 cup pineapple juice
1 tablespoon soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
Salt and pepper to taste

For the Rice and Vegetables

2 cups jasmine rice
3 cups water
1 cup chopped broccoli
1 cup bell peppers, diced
1/2 cup green onions, sliced

Instructions

Marinate the Chicken

In a large bowl, combine the pineapple juice, soy sauce, olive oil, garlic powder, salt, and pepper. Add the cubed chicken and let it marinate for at least 20 minutes.

Cook the Rice

In a pot, bring 3 cups of water to a boil. Add the jasmine rice, cover, and reduce the heat to low. Cook for 15 minutes, then remove from heat and let it sit covered for another 5 minutes.

Sauté the Chicken

While the rice is cooking, heat a pan over medium-high heat. Add the marinated chicken and cook for about 10-12 minutes, or until fully cooked through.

Add Vegetables

In the same pan, add the chopped broccoli and diced bell peppers to the cooked chicken. Sauté for an additional 5 minutes until the vegetables are tender.

Combine and Serve

Fluff the rice with a fork and divide it into meal prep containers. Top the rice with the chicken and vegetable mixture. Garnish with sliced green onions.

Pro Tips

For added flavor, consider topping the meal with sesame seeds or serving it with a side of teriyaki sauce.

Flavor Enhancements

For a more vibrant flavor, consider adding spices such as ginger or red pepper flakes to the marinade or during the sautéing of the chicken. These additions will complement the sweetness of the pineapple and provide an exciting depth to the dish. Fresh ginger adds a lovely aroma and a hint of spiciness that works well with the overall tropical theme.

Another way to elevate the dish is to add nuts such as cashews or almonds during the last minutes of cooking. This not only provides extra texture but also a satisfying crunch that contrasts nicely with the softness of the rice and chicken.

Serving Suggestions

While the dish is satisfying on its own, you can elevate your meal further by serving it with a side of fresh salad or a tangy coleslaw to add a refreshing crunch. Consider seasonal fruits, like mango or kiwi, that pair beautifully with the tropical theme and add additional color to your meal prep containers.

For those looking for a bit more heat, a drizzle of sweet chili sauce or a sprinkle of sesame seeds can provide an exciting garnish. This adds not only flavor but also visual appeal, making it a lovely option for lunch boxes or dinner plates.

Questions About Recipes

→ Can I use brown rice instead of jasmine rice?

Yes, brown rice can be used, but it will require a longer cooking time.

→ Is this recipe suitable for meal prep?

Absolutely! It stores well in the fridge for up to 4 days.

→ Can I add other vegetables?

Definitely! Feel free to add any vegetables you like or have on hand.

→ How can I make this recipe vegetarian?

You can substitute the chicken with firm tofu marinated in the same sauce.