Quick Hawaiian BBQ Chicken Bowls | High-Protein Meal Prep

These Quick Hawaiian BBQ Chicken Bowls bring the vibrant, sweet-and-savory flavors of the islands straight to your weekly meal prep rotation. Loaded with caramelized chicken bites, juicy tropical pineapple, crisp bell peppers, and fluffy jasmine rice, this balanced dish delivers high protein and bold flavor with minimal kitchen effort.

Prep Time: 15 mins

Cook Time: 15 mins

Servings: 4 meal prep bowls

Estimated Nutrition (per bowl): ~520 kcal | 42g Protein | 62g Carbs | 11g Fat

Ingredients

For the Sticky Teriyaki BBQ Chicken:

• 1.5 lbs (700g) boneless, skinless chicken breast or thighs, cut into 1-inch bite-sized cubes

• 1 tbsp olive oil or avocado oil

• 1/3 cup low-sodium soy sauce (or tamari / coconut aminos for gluten-free)

• 1/4 cup pineapple juice (from the fresh or canned pineapple)

• 3 tbsp brown sugar or pure honey

• 2 cloves garlic, finely minced

• 1 tsp fresh ginger, grated

• 1 tbsp cornstarch whisked with 2 tbsp cold water (slurry for thickening)

For the Bowl Base & Fresh Toppings:

• 3 cups cooked jasmine rice (or brown rice/quinoa for extra fiber)

• 2 cups fresh pineapple, cut into bite-sized chunks

• 1 large red bell pepper, diced

• 1/2 medium red onion, thinly shaved

• 3 green onions (scallions), thinly sliced

• 1 tbsp toasted sesame seeds (black, white, or a mix)

• Fresh cilantro leaves for garnish

Instructions

1. Cook the Rice: Prepare your jasmine rice according to package directions so it is warm, fluffy, and ready to serve when the chicken finishes cooking.

2. Make the Sauce: In a small bowl, whisk together the soy sauce, pineapple juice, brown sugar, minced garlic, and grated ginger until the sugar dissolves.

3. Sear the Chicken: Heat the oil in a large skillet or non-stick wok over medium-high heat. Add the chicken cubes in a single layer. Sear without moving for 3 to 4 minutes to develop a golden-brown crust, then flip and cook for another 2 to 3 minutes until nearly cooked through.

4. Glaze and Caramelize: Pour the prepared sauce over the hot chicken. Bring to a rapid simmer, then stir in the cornstarch slurry. Reduce the heat to medium-low and toss continuously for 2 to 3 minutes until the sauce turns thick, glossy, and clings directly to every piece of chicken. Remove from heat.

5. Assemble the Bowls: Divide the cooked jasmine rice evenly among 4 meal prep containers or serving bowls. Arrange the caramelized teriyaki chicken, fresh diced pineapple, red bell peppers, and shaved red onions in neat sections over the rice.

6. Garnish & Serve: Sprinkle generously with sliced green onions, mixed sesame seeds, and fresh cilantro leaves. Serve immediately or seal in airtight containers for the week.

Meal Prep & Storage Tips

• Refrigeration: Store tightly sealed in the fridge for up to 4 days.

• Reheating: For the best texture, reheat the rice and chicken in the microwave for 60–90 seconds while keeping the pineapple and raw veggies cold, or reheat the entire bowl together if you prefer warm peppers and pineapple.