A sweet, sticky, high-protein stir-fry that brings pineapple sunshine to your plate. Juicy chicken, caramelised rings, and a glossy soy-honey sauce that clings like a good rom-com ending. Serves four, cooks fast, and tastes like you’ve booked a cheeky mini-break to Honolulu.
I made Hawaiian Chicken because my Scottish summer lasted six minutes and I needed sun from a saucepan.
This recipe is the edible equivalent of a beach playlist, but with more protein and fewer sand incidents.
We’re talking tender chicken tossed with peppers, onion, and gloriously charred pineapple for the big tropical ta-da.
I tested ring-on versus chopped pineapple and ring-on wins for drama and caramelisation.
The sauce is a quick whisk of soy, tomato purée, pineapple juice, honey, rice vinegar, sesame oil, and a pinch of chilli.
It thickens in a flash and clings to everything in a delicious, emotionally healthy way.
I sear the chicken first for colour, sauté the veg for a bit of bite, then caramelise the pineapple till golden and smug.
It’s speedy, it’s saucy, and it’s properly high in protein thanks to a generous 600g of chicken breast.
What is Hawaiian Chicken
Hawaiian Chicken is a sweet-savory stir-fry featuring chicken, peppers, onion, and pineapple with a glossy soy-based sauce. It’s not a strict traditional dish from Hawaii, but a playful, crowd-pleasing, island-inspired weeknight wonder.
It's much more popular across the pond in the US of A.
The key moves are quick searing, caramelising pineapple, and reducing a honey-spiked sauce until sticky. Serve it over rice or enjoy it as is when you’re counting carbs and chasing protein gains.
The vibe is sunshine-in-a-pan and the method is friendly for even timid cooks.
Key Ingredients
Chicken Breast. Lean, mean, protein machine, bringing the gains and the chew that keeps every bite satisfying.
Pineapple Rings. Sweet, tangy, and ready to caramelise into golden halos that make the chicken feel blessed.
Red And Yellow Peppers. Bright crunch, colourful confetti, and the chew that keeps it from becoming baby food.
Red Onion. A little bite, a little sweetness, and a lot of “ooh what’s that aroma” as it hits the pan.
Garlic. Because we are not amateurs and blandness is illegal in this kitchen.
Light Soy Sauce. Salty backbone that makes everything else sing like a barbershop quartet on the beach.
Tomato Purée. Adds body and a gentle tang that helps the sauce cling and shine under the kitchen lights.
Pineapple Juice. Doubles down on the tropical theme and brings natural sweetness to the party.
Honey. The glossy glue that turns a nice pan sauce into a proper lacquer.
Rice Vinegar. A crisp little zing that cuts through sweetness so your palate doesn’t clock off early.
Sesame Oil. Just a whisper for nutty depth that says “I care about flavour nuance, actually.”
Chilli. A tiny tickle to keep the sweetness honest and your taste buds awake.
4 pineapple rings (about 150g, fresh or tinned in juice, drained)
1 red pepper, diced
1 yellow pepper, diced
1 small red onion, sliced
2 garlic cloves, minced
1 tbsp olive oil
For the sauce:
3 tbsp light soy sauce
2 tbsp tomato puree
2 tbsp pineapple juice
1 tbsp honey
1 tbsp rice vinegar
1 tsp sesame oil
1/2 tsp chilli
Pinch of salt and pepper
Instructions
In a bowl, whisk together soy sauce, tomato puree, pineapple juice, honey, vinegar, sesame oil, chilli flakes, salt, and pepper. Set aside.
Heat olive oil in a large frying pan over medium-high heat. Add chicken pieces and stir-fry for 5–6 minutes until golden and cooked through. Remove and set aside.
In the same pan, add onion and peppers. Cook for 3 minutes until slightly softened. Add garlic and cook for another 30 seconds. Remove and set aside.
Place the pineapple rings in the pan. Cook for 2 minutes per side until golden and caramelised. You can either cut up pineapple or keep whole.
Return chicken and veggies to the pan. Pour in the sauce and stir well, coating everything evenly. Cook for 2–3 minutes until the sauce thickens and clings to the chicken and vegetables.
Serve hot. If you’ve left the pineapple rings whole, place one on top of each serving. Garnish with fresh coriander or spring onions if desired.
Author:Scott Baptie
Prep Time:10 mins
Cook Time:18 mins
Nutrition
Serving Size:1
Calories:354
Fat:10g
Carbohydrates:19g
Protein:47g
Keeping Hawaiian Chicken Fresh For Later
To Store
Cool Hawaiian Chicken completely, then pop into airtight containers and refrigerate for up to 3 days. Keep the pineapple pieces with the chicken and sauce so they don’t dry out.
To Reheat
Microwave in 60-second bursts, stirring between, until piping hot. Or reheat gently in a non-stick pan with a splash of water until the sauce loosens and everything steams.
To Freeze
Freeze portions flat in zip bags or tubs for up to 2 months. Defrost overnight in the fridge, then reheat as above and finish with fresh spring onions if you’re feeling fancy.
FAQs
Can I make Hawaiian Chicken without pineapple?
Yes, but then it’s just sunny chicken with trust issues, so swap in mango or peach for similar vibes.
Is Hawaiian Chicken high in protein?
Absolutely, Hawaiian Chicken leans on 600g of chicken breast for serious protein that keeps you full.
Can I use chicken thighs for Hawaiian Chicken?
Yes, thighs bring extra juiciness; just cook a minute or two longer and skim any extra fat before saucing.
How can I make Hawaiian Chicken spicier?
Add more chilli, a sliced fresh red chilli, or a dash of sriracha to the sauce, and thank me later.
What should I serve with Hawaiian Chicken?
Steamed rice, coconut rice, or cauliflower rice if you’re being virtuous, and a sprinkle of coriander or spring onion.
If You Liked This Hawaiian Chicken, Try These
Honey Chilli Chicken.If sweet heat makes your taste buds do the cha-cha, Honey Chilli Chicken is your next fling. It’s sticky, fiery, and unapologetically moreish, coating lean chicken in a glaze that’s equal parts honeyed hug and chilli kick. Perfect for weeknights when you want something quick but not boring. It packs protein, it packs punch, and it leaves your local takeaway quaking in its little paper cartons.
Manchurian Chicken.Bold, saucy, and a little bit dramatic — Manchurian Chicken is the star of the Indo-Chinese kitchen mash-up. Tender chicken chunks are fried till golden then tossed in a tangy soy-based sauce with plenty of garlic and ginger swagger. It’s warming, comforting, and carries just enough spice to keep you on your toes. Serve with rice or noodles and bask in the glow of your own culinary greatness.
Sweet Chilli Salmon.When you fancy seafood with a sassy side, Sweet Chilli Salmon struts onto the plate. Flaky, omega-3-rich salmon fillets are roasted till tender and lacquered in a sticky sweet chilli glaze. It’s light yet indulgent, full of protein, and ready faster than you can find your Deliveroo password. Pair with rice, noodles, or a crisp salad, and you’ve got sunshine food in under 20 minutes.
Leave Me A Comment Below
As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!
Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.
I'm a Nutritionist and Sunday Times Bestselling recipe book author who makes high-protein recipes for busy families, fitness enthusiasts or people just trying to eat healthier!
I bought the high protein handbook 6 and it has been a great slow cooker recipe book that the whole family has enjoyed. The recipes always come out well with a good consistency for the sauce and taste delicious. I have now purchased the remaining books and can’t wait to try new recipes! Thanks
Scott
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