Pineapple Chicken Rice Meal Prep

Name: Pineapple Chicken Rice Meal Prep
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb (450g) boneless, skinless chicken thighs; 1 cup fresh pineapple, diced; 1/4 cup soy sauce; 2 tablespoons honey; 2 cloves garlic, minced; 1 tablespoon ginger, grated; 1 tablespoon olive oil; Salt and pepper to taste; 2 cups jasmine rice; 4 cups water; 1 tablespoon coconut oil; 1/2 teaspoon salt; Chopped green onions; Sesame seeds

Highlighted under: Heartfelt Meals

I love preparing this Pineapple Chicken Rice Meal Prep for those busy weekdays when I need something delicious and nutritious on hand. The combination of tender chicken, sweet pineapple, and flavorful rice offers a satisfying meal that I can enjoy any time. The best part is that I can make a big batch ahead of time, ensuring I have a healthy option ready to go when I’m short on time. This meal is a delicious blend of sweet and savory, making it a favorite in my house!

Created by

Madeline Archer

Last updated on 2026-02-10T21:37:36.185Z

When I first tried this Pineapple Chicken Rice Meal Prep, I was amazed at how the flavors melded together beautifully. The sweet and tangy pineapple elevates the chicken and rice, and I found that marinating the chicken overnight really enhances the flavor. Cooking the rice separately and then mixing it in allows each grain to stay fluffy, resulting in a hearty meal that doesn't feel heavy.

One trick I learned is to use fresh pineapple for the best flavor and texture. Canned pineapple can work in a pinch, but fresh really makes this dish sing. The vibrant colors and contrasting tastes make each meal feel like a treat that I look forward to throughout the week.

Why You'll Love This Recipe
A delightful combination of sweet pineapple and savory chicken
Meal prep friendly for easy weeknight dinners
Nutritious and satisfying, perfect for a balanced diet

Perfecting the Chicken Marinade

Marinating the chicken is crucial for infusing flavor into the dish. The combination of soy sauce, honey, garlic, and ginger creates a sweet and savory profile that balances beautifully with the pineapple. I recommend marinating the chicken for at least 30 minutes, but if time allows, letting it sit overnight will intensify the flavors even more. This step ensures every bite of chicken is not only tender but also deeply flavored, making it the star of this meal prep dish.

When preparing the marinade, make sure the pineapple is diced evenly. This way, each piece can caramelize properly when cooked and adds a lovely sweetness to the chicken. Also, consider using fresh pineapple over canned for a brighter taste and better texture. If you're pressed for time, you could use a store-bought marinade that complements pineapple, but the homemade version is significantly more flavorful and healthier.

Cooking the Rice to Perfection

Cooking jasmine rice involves a precise water-to-rice ratio to achieve that ideal fluffy texture. The ratio of 2 cups of rice to 4 cups of water is perfect for preventing the rice from becoming sticky. Be sure to bring the water to a full boil before adding the rice. Once you lower the heat to a simmer, cover it tightly; this helps trap steam and cook the rice evenly. If your rice is ever too wet, let it sit uncovered for a few minutes to allow the steam to escape.

Adding coconut oil not only enhances the flavor but also helps in achieving a glossy finish to the rice. If you're looking for variations, try swapping jasmine rice for basmati for a nuttier flavor or even quinoa for a protein boost. Just remember, for other grains, you may need to adjust the cooking times and water ratios accordingly.

Storage and Reheating Tips

This meal prep is perfect for busy weekdays, and proper storage is key to maintaining freshness. Portion the dish into airtight containers and refrigerate; it can last up to 5 days. If you want to extend its shelf life, consider freezing individual portions. Just make sure the containers are freezer-safe to prevent cracking. When you're ready to enjoy your meal, simply thaw it overnight in the refrigerator and reheat in the microwave or on the stove until heated through, about 2-3 minutes in the microwave depending on your portion size.

To keep the garnishes fresh and vibrant, add chopped green onions and sesame seeds just before serving. This not only enhances the visual appeal but also adds a delightful crunch that contrasts nicely with the tender chicken and soft rice. If you find yourself with leftover chicken and rice, try repurposing it in a stir-fry or adding it to omelets for a quick breakfast option!

Ingredients

For the Chicken

1 lb (450g) boneless, skinless chicken thighs
1 cup fresh pineapple, diced
1/4 cup soy sauce
2 tablespoons honey
2 cloves garlic, minced
1 tablespoon ginger, grated
1 tablespoon olive oil
Salt and pepper to taste

For the Rice

2 cups jasmine rice
4 cups water
1 tablespoon coconut oil
1/2 teaspoon salt

For Garnish

Chopped green onions
Sesame seeds

Instructions

Marinate the Chicken

In a bowl, combine diced pineapple, soy sauce, honey, garlic, ginger, olive oil, salt, and pepper. Add the chicken thighs and let marinate for at least 30 minutes, or overnight for maximum flavor.

Cook the Rice

In a pot, bring 4 cups of water to a boil. Add the jasmine rice, coconut oil, and salt. Lower the heat to a simmer, cover, and cook for about 18 minutes until the rice is tender and water is absorbed.

Cook the Chicken

In a large skillet over medium heat, cook the marinated chicken for 5-7 minutes on each side until fully cooked and caramelized. Remove from heat and let it rest for a few minutes before slicing.

Combine Ingredients

In a large bowl, combine the cooked rice with the sautéed chicken and any remaining marinade. Mix well to ensure everything is coated.

Serve and Garnish

Portion the Pineapple Chicken Rice into meal prep containers. Garnish with chopped green onions and sesame seeds for extra flavor. Store in the refrigerator for up to 5 days.

Pro Tips

For added flavor, consider including diced bell peppers or green beans when cooking the chicken. You can also use brown rice for a healthier alternative.

Flavorful Variations

While this recipe calls for chicken thighs, feel free to experiment with chicken breasts or even tofu for a vegetarian twist. If using tofu, press it to remove excess moisture, marinate, and cook until golden brown on all sides. This not only enhances the texture but also helps in absorbing the delicious marinade flavors, much like the chicken.

For an even brighter flavor, you can incorporate citrus like lime or orange juice into the marinade. This adds acidity that helps to tenderize the meat and cuts through the sweetness of the pineapple, creating a more balanced dish. Mix it up further by adding vegetables such as bell peppers or snap peas during the last few minutes of cooking the chicken for added nutrition and color!

Troubleshooting Tips

If you find that your chicken releases too much liquid while cooking, it might be because of the marinade. To combat this, ensure you're using a hot skillet before adding the chicken; this helps to sear and caramelize the meat quickly. Additionally, do not overcrowd the pan; cook in batches if necessary to ensure even cooking and browning.

Another common issue can arise with the rice. If it turns out mushy, you may have used too much water or overcooked it. Next time, reduce the water slightly or check it a few minutes before the recommended cooking time. However, if it becomes mushy, adding a little bit of broth the next day can help transform it into a delicious rice dish with added flavor.

Questions About Recipes

→ Can I use chicken breast instead of thighs?

Yes, chicken breast can be used, but thighs will be juicier.

→ How long can I store the meal prep?

You can store the meal prep in the refrigerator for up to 5 days.

→ Can I freeze this meal prep?

Yes, this meal can be frozen for up to 3 months. Just reheat thoroughly before serving.

→ What side dishes pair well with this meal?

Steamed vegetables or a simple salad would pair nicely with this dish.