If you’re looking for a vibrant, flavorful, and nourishing meal to brighten up your dinner table, this Healthy Pineapple Chicken Stir Fry Recipe is an absolute must-try. It combines juicy chicken, crisp vegetables, and sweet pineapple chunks in a tangy, savory sauce that just sings with every bite. The balance of textures and colors makes this dish as delightful on the eyes as it is on the palate, while being perfectly healthy and satisfying. Whether you’re meal prepping for the week or cooking for family and friends, this recipe will quickly become your go-to for a quick, wholesome dinner packed with nutrients and big, bold flavors.
Ingredients You’ll Need
The magic of this Healthy Pineapple Chicken Stir Fry Recipe starts with simple, fresh ingredients that each play a key role in building its incredible taste and texture. From the tenderness of the chicken to the crunch of the vegetables, and the sweetness of the pineapple, every component contributes to a harmonious and colorful dish.
- 2 tablespoons avocado oil, divided: This oil holds up well at high heat and adds a subtle, buttery flavor perfect for stir-frying.
- 1.5 lbs boneless, skinless chicken breasts, diced: Lean protein that cooks quickly and absorbs the sauce beautifully.
- 1 small red onion, diced: Adds sweetness and a slight bite for rich flavor complexity.
- 1 red bell pepper, diced: Brings vibrant color and a juicy crunch.
- 1 yellow bell pepper, diced: Offers a mild sweetness and brightens the plate.
- 1 small head broccoli, cut into small florets: Provides a delicious earthy note and crisp texture.
- 1 (20 oz) can pineapple chunks: The star ingredient for that tropical burst of sweet and tangy flavor.
- ¼ cup pineapple juice (reserved from the can): Intensifies the pineapple flavor in the sauce.
- ¼ cup rice wine vinegar: Adds a sharp, balancing acidity.
- ⅓ cup soy sauce (or tamari for gluten-free): Brings essential umami and saltiness.
- 1 ½ teaspoons sesame oil: Infuses a deep, nutty aroma to the sauce.
- 2 tablespoons arrowroot powder (or cornstarch): Thickens the sauce without heaviness.
- Sesame seeds (for garnish): Add a lovely nutty crunch on top.
- Cooked rice (for serving): The perfect base to soak up all the wonderful sauce and flavors.
How to Make Healthy Pineapple Chicken Stir Fry Recipe
Step 1: Cook the Chicken
Start by heating 1 tablespoon of avocado oil in a large pan or wok over medium-high heat. The key here is to get the pan hot enough so the chicken sears beautifully. Add your diced chicken and cook until each piece is browned and completely cooked through. This quick sear locks in the juices and ensures the chicken stays tender. Once done, remove the chicken from the pan and drain any excess liquid.
Step 2: Sauté the Vegetables
Next, add the remaining tablespoon of avocado oil to the same pan. Toss in the diced red onion, red and yellow bell peppers, and the broccoli florets. Stir-fry these vibrant veggies until they turn tender-crisp—this means they’ll be cooked but still have a nice crunch, keeping the dish lively and fresh.
Step 3: Prepare the Sauce
While the veggies are cooking, whisk together the pineapple juice you reserved from the can, rice wine vinegar, soy sauce or tamari if you prefer gluten-free, sesame oil, and arrowroot powder in a small bowl. This sauce is where the magic happens, bringing a perfect balance of sweet, tangy, salty, and nutty notes that will coat the whole stir fry wonderfully.
Step 4: Combine and Thicken
Now it’s time to bring everything back together. Add the cooked chicken pieces and pineapple chunks to the pan with the vegetables. Pour your freshly mixed sauce over everything and stir to combine. Cook the mixture just long enough until the sauce thickens and clings to every ingredient, infusing them with flavor in every bite.
Step 5: Serve and Enjoy
Your Healthy Pineapple Chicken Stir Fry Recipe is now ready to be plated! Serve it steaming hot over a bed of fluffy cooked rice and sprinkle with a generous pinch of sesame seeds for that extra touch of crunch and a lovely aesthetic finish.
How to Serve Healthy Pineapple Chicken Stir Fry Recipe
Garnishes
A simple garnish of toasted sesame seeds really elevates this Healthy Pineapple Chicken Stir Fry Recipe by adding a toasty crunch and a nutty aroma that pairs perfectly with the sauce. Feel free to add chopped green onions or a few sprigs of fresh cilantro to brighten the dish even more.
Side Dishes
This dish pairs beautifully with steamed jasmine or basmati rice, which soaks up the sauce perfectly. You could also opt for quinoa or cauliflower rice to keep things light and extra nutritious. A crisp cucumber salad or lightly pickled vegetables can add a refreshing contrast on the side.
Creative Ways to Present
For a fun twist, try serving your Healthy Pineapple Chicken Stir Fry Recipe inside crispy lettuce cups or over a bed of noodles instead of rice. Presenting it family-style in a large, colorful bowl invites everyone to dig in and share the joy of this delicious meal.
Make Ahead and Storage
Storing Leftovers
Once cooled, store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors actually continue to meld, making the leftovers even tastier the next day. Just keep your rice separate if you want to avoid it becoming soggy.
Freezing
This stir fry freezes well if you want to enjoy it later. Place cooled portions in freezer-safe bags or containers and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating to maintain the best texture and flavor.
Reheating
Reheat your Healthy Pineapple Chicken Stir Fry Recipe gently on the stove over medium heat, stirring occasionally until heated through. Adding a splash of water or extra pineapple juice can revive the sauce if it has thickened too much. Microwaving works too but stir halfway to ensure even heating.
FAQs
Can I use chicken thighs instead of chicken breasts?
Absolutely! Chicken thighs are juicier and more forgiving when cooking. Just dice them smaller to ensure even cooking and slightly adjust cooking time if needed.
Is this recipe gluten-free?
It can easily be made gluten-free by using tamari instead of regular soy sauce and making sure your other ingredients like rice wine vinegar are naturally gluten-free.
Can I substitute the arrowroot powder with something else?
Yes, cornstarch is a perfect substitute for arrowroot powder and works just as well to thicken the sauce.
How spicy is this dish? Can I add heat?
This Healthy Pineapple Chicken Stir Fry Recipe is mild and sweet by default, but feel free to add a pinch of crushed red pepper flakes or a splash of chili sauce if you love a bit of spice!
What other vegetables can I add?
Feel free to customize with snap peas, baby corn, carrots, or mushrooms. The stir-fry method is very forgiving and great for using up what you have in the fridge.
Final Thoughts
There’s something incredibly satisfying about a dish that’s as beautiful as it is delicious, and this Healthy Pineapple Chicken Stir Fry Recipe fits the bill perfectly. It’s fresh, colorful, full of texture, and packed with flavor—plus, it comes together quickly and easily. Next time you want a nutritious but exciting meal, dive into this recipe and enjoy the tropical twist that only pineapple can bring. I’m sure it will become a beloved staple in your kitchen, just like it is in mine!
Print
Healthy Pineapple Chicken Stir Fry Recipe
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 8 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
- Diet: Gluten Free
Description
This Healthy Pineapple Chicken Stir Fry is a vibrant and flavorful dish featuring tender chicken breasts, crisp vegetables, and sweet pineapple chunks tossed in a tangy and savory sauce. Perfectly balanced with a fresh pineapple juice-based sauce and served over rice, this stir fry is a quick, nutritious, and satisfying meal suitable for a wholesome weeknight dinner.
Ingredients
Main Ingredients
- 2 tablespoons avocado oil, divided
- 1.5 lbs boneless, skinless chicken breasts, diced
- 1 small red onion, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small head broccoli, cut into small florets
- 1 (20 oz) can pineapple chunks
Sauce
- ¼ cup pineapple juice (reserved from the can)
- ¼ cup rice wine vinegar
- ⅓ cup soy sauce (or tamari for gluten-free)
- 1 ½ teaspoons sesame oil
- 2 tablespoons arrowroot powder (or cornstarch)
Garnish and Serving
- Sesame seeds
- Cooked rice, for serving
Instructions
- Cook the chicken: Heat 1 tablespoon avocado oil in a large pan or wok over medium-high heat. Add diced chicken and cook until browned and cooked through. Remove chicken from the pan and drain any excess liquid to keep the stir fry from becoming watery.
- Sauté the vegetables: Add the remaining tablespoon of avocado oil to the pan. Toss in the diced red onion, red and yellow bell peppers, and broccoli florets. Cook them until they reach a tender-crisp texture, preserving their color and crunch.
- Prepare the sauce: While the vegetables cook, whisk together the reserved pineapple juice, rice wine vinegar, soy sauce or tamari, sesame oil, and arrowroot powder (or cornstarch) in a bowl until smooth and well combined.
- Combine all components: Add the cooked chicken and pineapple chunks back into the pan with the vegetables. Pour the prepared sauce over everything and stir thoroughly to combine. Continue to cook until the sauce thickens and coats the ingredients evenly.
- Serve: Dish the stir fry over cooked rice and sprinkle with sesame seeds as a garnish. Enjoy immediately while warm for the best flavor and texture.
Notes
- You can substitute chicken breasts with chicken thighs for a juicier option.
- For a gluten-free version, use tamari instead of soy sauce and ensure the rice wine vinegar is gluten-free.
- Arrowroot powder or cornstarch acts as a thickening agent; adjust quantity to your preferred sauce consistency.
- Add other vegetables like snap peas or carrots for more variety and nutrition.
- Leftovers keep well refrigerated for up to 3 days; reheat gently to maintain texture.
