These Hawaiian Chicken Bowls are a tropical-inspired, savory-sweet meal prep recipe that is perfect for a fresh and satisfying lunch or dinner. Juicy, marinated chicken is cooked with a vibrant blend of pineapple, garlic, cumin, and honey, then served over fluffy rice and topped with a pineapple salsa made with grilled pineapple, creamy avocado, red onion, jalapeño, chopped cilantro, and a squeeze of fresh lime adds a zesty finish, making each bite a balanced mix of bright flavors and hearty comfort.

NUTRITIONAL INFORMATION / MACROS

Makes: 5 servings

Serving size: 1 bowl

Calories: 386

Macros: 40.2p / 42.8c / 6.5f (2.1fiber)

INGREDIENTS

• Boneless, skinless chicken breasts or tenders
• Can sliced pineapples in 100% juice
• Olive oil
• Honey
• Garlic,
• Cumin
• Salt
• Pepper
• Red onion
• Jalapeño
• Cilantro
• Limes
• Avocado
• Rice

Substitution Ideas

Protein (Chicken)

• Boneless chicken thighs – juicier, great for grilling
• Shrimp – fast-cooking and pairs well with pineapple
• Pork tenderloin or pork shoulder – for a more traditional island-style taste

Pineapple (18 oz can in 100% juice)

• Fresh pineapple chunks – use about 2 cups + 1/3 cup of fresh juice if possible
• Frozen pineapple – thaw and drain well
• Mango or peach – slightly different flavor but still tropical
• Pineapple tidbits or crushed pineapple – just adjust volume/texture

Olive Oil (1/4 cup)

• Avocado oil – neutral and good for grilling
• Canola or vegetable oil – budget-friendly and neutral
• Coconut oil – adds a subtle tropical flavor

Garlic (1 tbsp minced)

• Garlic powder – about 1 teaspoon
• Shallots or onion powder – for milder flavor

Cumin (1 teaspoon)

• Chili powder – adds earthiness with a touch of spice
• Smoked paprika – adds depth and smoky flavor
• Curry powder – for a more tropical fusion spin

Red Onion (1/4 small)

• White or yellow onion – slightly sharper flavor
• Shallots – more delicate
• Scallions (green onions) – milder and fresh

Jalapeño (1/4 small)

• Serrano pepper – spicier
• Red pepper flakes – use sparingly
• Skip or use bell pepper – for a non-spicy version

Cilantro (small handful)

• Parsley – more neutral
• Green onions – for a fresh, herby vibe
• Mint – refreshing tropical twist
• Omit – if you dislike cilantro’s flavor

Avocado (½ medium)

• Guacamole – pre-made if you’re short on time
• Greek yogurt or sour cream – for creaminess
• Sliced cucumber or mango – for a fresh topping

Rice (1½ cups)

• Quinoa or couscous – for a protein boost or quicker cook time
• Cauliflower rice – for low carb
• Brown rice or jasmine rice – for added texture or aroma

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MEAL PREP SUPPLIES USED

4 cup glass bowls – This 4 cups size is perfect for these Hawaiian Chicken Bowls!

Rice Cooker – I love using my rice cooker because it’s so easy to throw everything into it and have perfect rice every time!

STORING INSTRUCTIONS

Fridge:

• Store in airtight containers for up to 5 days.
• Keep components (chicken, pineapple, rice/veggies if included) separate if possible to maintain texture.

Freezer:

• Freeze chicken and pineapple mixture (with or without cooked rice) in a freezer-safe container or zip-top bag for up to 3 months.
• Avoid freezing fresh herbs like cilantro—add those fresh after reheating.

REHEATING INSTRUCTIONS

Microwave (Quick Method):

• Reheat individual portions in a microwave-safe dish.
• Add a splash of pineapple juice or water to keep moisture.
• Cover loosely and microwave on medium for 1–2 minutes, stirring halfway through.

Stovetop (Best Texture):

• Warm chicken and pineapple mixture in a skillet over medium heat for 5–7 minutes, stirring occasionally.
• Add a splash of pineapple juice or water if it looks dry.

From Frozen:

• Thaw overnight in the fridge, then follow above methods.
• Or, microwave on defrost or reheat from frozen with a lid, stirring occasionally until hot throughout.

More Meal Prep Recipes To Try

1. Bang Bang Chicken Bakes Meal Prep
2. Chicken Pesto Bakes
3. Butter Chicken Bakes