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 pound chicken breast, diced; 1 cup pineapple chunks (fresh or canned); 1 red bell pepper, diced; 1 green bell pepper, diced; 1/4 cup soy sauce; 1 tablespoon olive oil; 1 tablespoon ginger, minced; 2 cloves garlic, minced; Salt and pepper to taste; Fresh cilantro for garnish

Highlighted under: Easy Quick Meals Inspiration

When I first made this Pineapple Chicken Rice Meal Prep, I knew I had stumbled upon something special. The combination of sweet pineapple and savory chicken not only tantalized my taste buds but also promised meal prep efficiency for the week ahead. With just a handful of ingredients and minimal cooking time, creating balanced and flavorful meals became easier than ever. I loved how the tropical notes of the pineapple paired beautifully with the tender chicken, making each bite a delight without feeling heavy or overly rich.

Created by

Grace Walker

Last updated on 2026-02-10T16:51:36.546Z

Creating this dish was a fun adventure in my kitchen. I remember pulling out fresh ingredients and feeling inspired as I chopped the colorful bell peppers and sweet pineapple. My secret tip? Letting the chicken marinate briefly in soy sauce and pineapple juice before cooking helps to intensify the flavors and keep the meat tender. After cooking, I mixed everything with jasmine rice, which soaked up the tangy juices perfectly.

Each meal prep container filled me with satisfaction. It’s amazing how a simple combination can feel gourmet. With a sprinkle of cilantro on top, this dish not only looks bright and inviting but brings a taste of the tropics to my lunch breaks. Sharing this recipe with friends was the cherry on top of the experience!

Why You'll Love This Recipe
Delicious blend of sweet and savory flavors
Quick and easy to prepare, perfect for meal prep
A healthy dish that satisfies without feeling guilty

Unlocking Flavor with Marination

Marinating the chicken is a crucial step in this recipe, deepening the flavor profile significantly. The combination of soy sauce, olive oil, minced ginger, and garlic infuses the chicken with an umami kick that pairs perfectly with the sweetness of the pineapple. Allowing the chicken to marinate for 10 minutes is ideal; this time is just enough for the chicken to absorb the flavors without becoming overly salty. If you have more time, letting it sit for 30 minutes to an hour in the refrigerator can intensify the taste further.

To enhance your marination, consider adding a splash of pineapple juice or a sprinkle of crushed red pepper flakes for a subtle heat. This can elevate the dish and create a unique balance between sweet and spicy. Just be mindful of the saltiness if you incorporate additional marinades; you may want to reduce the soy sauce slightly.

Perfecting Texture and Serving Ideas

Cooking the chicken until it's browned and fully cooked ensures a delightful texture that complements the tender vegetables and juicy pineapple. Look for a light golden color on the chicken pieces as an indicator of doneness, which typically takes 7 to 10 minutes over medium heat. Make sure not to overcrowd the skillet; this prevents steaming and allows for even browning. If you're cooking in batches, keep the first batch warm in the oven at a low temperature while finishing the rest.

Once assembled in meal prep containers, this dish can be enjoyed in various ways. For added crunch, serve it with chopped peanuts or cashews on the top or on the side. Pairing this meal with a tangy salad or fresh spring rolls can create a delightful balance. Additionally, it reheats beautifully; just pop it in the microwave on medium power to maintain the integrity of the flavors and textures.

Ingredients

Gather everything you need for this delicious meal prep:

Ingredients

2 cups cooked jasmine rice
1 pound chicken breast, diced
1 cup pineapple chunks (fresh or canned)
1 red bell pepper, diced
1 green bell pepper, diced
1/4 cup soy sauce
1 tablespoon olive oil
1 tablespoon ginger, minced
2 cloves garlic, minced
Salt and pepper to taste
Fresh cilantro for garnish

Ensure your ingredients are prepped and ready for a seamless cooking experience!

Instructions

Follow these steps to create your Pineapple Chicken Rice Meal Prep:

Marinate Chicken

In a bowl, combine diced chicken, soy sauce, olive oil, ginger, and garlic. Mix well and let marinate for about 10 minutes.

Cook Chicken

Heat a large skillet over medium heat. Add the marinated chicken and cook until browned and cooked through, about 7–10 minutes. Set aside.

Sauté Vegetables

In the same skillet, add red and green bell peppers. Sauté for 3–5 minutes until just tender.

Combine Ingredients

Add the cooked chicken and pineapple chunks to the skillet with the vegetables. Stir to combine and heat through for another 2–3 minutes.

Prepare the Meal Prep Containers

Divide the cooked jasmine rice into meal prep containers and top with the pineapple chicken mixture. Garnish with fresh cilantro.

Store in the refrigerator for up to 4 days. Enjoy your meals throughout the week!

Pro Tips

Feel free to substitute the chicken with tofu or shrimp for a different protein option. You can also add more vegetables according to your preference!

Ingredient Substitutions

If you find yourself without chicken breast, feel free to substitute with chicken thighs for a juicier result or even tofu for a plant-based version. Tofu should be pressed to remove excess moisture before marination. You can also switch the jasmine rice with brown rice or quinoa for a whole-grain option, but be aware of varying cooking times, as brown rice typically takes longer to cook.

For a sweeter touch, mango or papaya chunks can replace pineapple. Just ensure they are firm enough to hold up during cooking. If soy sauce isn't an option, tamari or coconut aminos can serve as gluten-free alternatives, while liquid aminos work as a low-sodium substitute.

Make-Ahead and Storage Tips

This Pineapple Chicken Rice Meal Prep is designed for efficiency, allowing you to prepare multiple servings at once. It can be refrigerated in airtight containers for up to four days without compromising flavor. For longer storage, consider freezing the chicken and veggie mixture separately from the rice. When frozen, it stays fresh for about three months. Thaw overnight in the fridge before reheating, and add a splash of water or broth to revive the moisture during reheating.

To prevent the rice from drying out during storage, make sure it is completely cooled before sealing it in containers. You can also drizzle a bit of olive oil over the rice to help keep it moist. When you’re ready to eat, give everything a good stir; mixing helps enhance the flavors after a few days in the fridge.

Questions About Recipes

→ Can I use brown rice instead of jasmine rice?

Yes, brown rice is a great alternative, but keep in mind it may take longer to cook.

→ Can this recipe be frozen?

Absolutely! Just make sure to let it cool completely before packing it into freezer-safe containers.

→ How long can I store the meal prep in the fridge?

You can store it in the refrigerator for up to 4 days for the best flavor and freshness.

→ Can I use canned pineapple?

Yes, canned pineapple works well! Just drain the juice before adding it to the skillet.