Healthy Pineapple Chicken Stir Fry

Healthy Pineapple Chicken Stir Fry is your go-to solution for busy evenings, blending the zesty sweetness of pineapple with succulent chicken and an array of colorful, crisp vegetables. This quick, vibrant dish is packed with protein, fiber, and nutrients, all ready in under 30 minutes. Whether you’re trying to eat healthier or simply crave a fast, delicious dinner, this recipe checks every box. With a naturally gluten-free, dairy-free profile, it’s perfect for those seeking wholesome meals without compromising on taste.

Why You’ll Love This Healthy Pineapple Chicken Stir Fry

This stir fry isn’t just healthy—it’s incredibly satisfying. You’ll love the juicy bites of pineapple paired with tender chicken and crisp vegetables. The homemade sauce is a harmonious blend of sweet, salty, and tangy flavors that ties everything together beautifully. It’s also customizable to fit dietary needs and pantry staples, making it a go-to favorite. Plus, it’s meal-prep friendly and tastes even better the next day!

Ingredients

• 2 tablespoons avocado oil, divided
• 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 small red onion, chopped
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 small head broccoli, broken into small florets
• 1 (20-ounce) can pineapple chunks, juice reserved
• Sesame seeds, for garnish

For the Sauce:

• 1/4 cup pineapple juice (reserved from the can)
• 1/4 cup rice wine vinegar
• 1/3 cup soy sauce (or tamari for gluten-free)
• 1.5 teaspoons toasted sesame oil
• 2 tablespoons arrowroot powder (or cornstarch)

Step-by-Step: How to Make Healthy Pineapple Chicken Stir Fry

1. Cook the Chicken: Heat 1 tablespoon avocado oil in a large skillet over medium-high heat. Add the diced chicken and cook for 7-8 minutes, stirring occasionally, until it’s browned and fully cooked through. Transfer the chicken to a plate and set aside.
2. Cook the Vegetables: In the same skillet, add the remaining tablespoon of avocado oil. Add the red onion, red and yellow bell peppers, and broccoli florets. Cook for 7-8 minutes until the vegetables begin to soften but still have a slight crunch.
3. Make the Sauce: While the vegetables are cooking, whisk together the pineapple juice, rice vinegar, soy sauce, sesame oil, and arrowroot powder until smooth.
4. Combine Everything: Add the cooked chicken back into the skillet with the vegetables. Pour in the sauce and add the pineapple chunks. Stir to combine.
5. Thicken the Sauce: Simmer over medium heat for 5-6 minutes until the sauce thickens and coats the chicken and vegetables evenly.
6. Serve: Spoon the stir fry over rice, quinoa, or your favorite grain. Sprinkle with sesame seeds and serve hot.

Helpful Tips

• Prep Ahead: Chop all your veggies and chicken before you start cooking to streamline the process.
• High Heat is Key: Use medium-high heat to get that perfect sear on the chicken and vegetables.
• Don’t Overcook: Keep an eye on the vegetables to ensure they stay crisp-tender.
• Add Heat: If you like spice, toss in some red pepper flakes or a splash of sriracha.

Substitutions And Variations

• Protein Options: Swap chicken with tofu, shrimp, or thinly sliced beef.
• Vegetables: Use what you have—snap peas, carrots, zucchini, or green beans are all great additions.
• Sweeteners: A dash of honey or maple syrup can enhance the sauce’s sweetness if desired.
• Low-Carb Version: Try serving it over cauliflower rice for a lower-carb option.

Storage Instructions

Store any leftovers in a tightly sealed container in the refrigerator for up to 4 days. To enjoy again, simply reheat in a skillet or microwave until warmed through. This dish is also freezer-friendly; it can be frozen for up to 2 months. Thaw in the fridge overnight before reheating.

Nutritional Information

Per serving (based on 4 servings):

• Calories: ~350
• Protein: 30g
• Carbohydrates: 22g
• Sugars: 10g
• Fat: 15g
• Fiber: 3g
• Sodium: 600mg

These values are estimates and may vary based on exact ingredients used.

Serving Suggestions

• Serve over jasmine rice, brown rice, or quinoa for a hearty meal.
• Add a side of steamed edamame or miso soup for an Asian-inspired dinner.
• Garnish with chopped green onions and a lime wedge for extra flavor.

Frequently Asked Questions About Healthy Pineapple Chicken Stir Fry

Can I use fresh pineapple instead of canned? Yes! Fresh pineapple works wonderfully in this recipe. Use around 2 cups of chunks and substitute the pineapple juice with fruit juice or broth.

Is this dish gluten-free? It absolutely can be. Just substitute regular soy sauce with tamari to keep it gluten-free.

Can I meal prep this stir fry? Definitely! It stores and reheats beautifully, making it perfect for quick lunches or dinners throughout the week.

What if I don’t have arrowroot powder? No problem—cornstarch makes an excellent 1:1 substitute.

Can I add more vegetables? Of course! Feel free to toss in any veggies you enjoy or want to use up. Just adjust the cooking time accordingly.

Conclusion

Thank you for joining me in the kitchen today! Creating this Healthy Pineapple Chicken Stir Fry is always a joy, and I’m thrilled to share it with you. It’s quick, full of flavor, and packed with wholesome ingredients that make healthy eating both delicious and simple. Whether you’re feeding a family or prepping for the week ahead, this stir fry is sure to become a staple. Thanks for being part of this food-loving community—happy cooking!

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Healthy Pineapple Chicken Stir Fry

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• Author: lisa
• Total Time: 30 minutes
• Yield: 4 servings 1x

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Description

This Healthy Pineapple Chicken Stir Fry is a 30-minute, gluten-free meal loaded with chicken, colorful vegetables, and a naturally sweet, tangy sauce. It’s easy to prepare, full of flavor, and perfect for busy weeknights or meal prep.

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Ingredients

Scale 1x2x3x

2 tbsp avocado oil, divided

1.5 lb boneless, skinless chicken breasts, cut into bite-sized pieces

1 small red onion, chopped

1 red bell pepper, diced

1 yellow bell pepper, diced

1 small head broccoli, chopped into florets

1 (20 oz) can pineapple chunks (juice reserved)

Sesame seeds for garnish

Sauce:

1/4 cup pineapple juice (from the can)

1/4 cup rice wine vinegar

1/3 cup soy sauce (or tamari for gluten-free)

1.5 tsp toasted sesame oil

2 tbsp arrowroot powder (or cornstarch)

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Instructions

1. Cook the Chicken: Heat 1 tablespoon avocado oil in a large skillet over medium-high heat. Add the diced chicken and cook for 7-8 minutes, stirring occasionally, until it’s browned and fully cooked through. Transfer the chicken to a plate and set aside.
2. Cook the Vegetables: In the same skillet, add the remaining tablespoon of avocado oil. Add the red onion, red and yellow bell peppers, and broccoli florets. Cook for 7-8 minutes until the vegetables begin to soften but still have a slight crunch.
3. Make the Sauce: While the vegetables are cooking, whisk together the pineapple juice, rice vinegar, soy sauce, sesame oil, and arrowroot powder until smooth.
4. Combine Everything: Add the cooked chicken back into the skillet with the vegetables. Pour in the sauce and add the pineapple chunks. Stir to combine.
5. Thicken the Sauce: Simmer over medium heat for 5-6 minutes until the sauce thickens and coats the chicken and vegetables evenly.
6. Serve: Spoon the stir fry over rice, quinoa, or your favorite grain. Sprinkle with sesame seeds and serve hot.

Notes

Use fresh pineapple if desired. Add more veggies or spice it up with chili flakes. Store in an airtight container up to 4 days or freeze for 2 months.

• Prep Time: 10 minutes
• Cook Time: 20 minutes

Nutrition

• Serving Size: 1 bowl
• Calories: 350
• Sugar: 10g
• Carbohydrates: 22g
• Protein: 30g