If you’re craving a dish that bursts with vibrant colors, bold flavors, and a perfect balance between sweet and savory, you have to try this Healthy Pineapple Chicken Stir Fry Recipe. It brings together tender chicken, crisp vegetables, and juicy pineapple chunks tossed in a tangy, glossy sauce that will have your taste buds dancing. Whether you’re cooking for a weeknight dinner or meal prepping for the days ahead, this recipe makes healthy eating feel like a delightful treat every time.
Ingredients You’ll Need
The beauty of this Healthy Pineapple Chicken Stir Fry Recipe lies in its simple yet essential ingredients. Each component plays a key role, from the juicy pineapple that adds a refreshing sweetness to the mix, to the crisp broccoli and colorful bell peppers that provide satisfying textures and plenty of nutrients.
- Avocado oil (2 tablespoons, divided): A healthy fat that withstands high heat, perfect for stir-frying without losing its nutritional benefits.
- Boneless, skinless chicken breasts (1.5 lbs, diced): The lean protein base of the dish, ensuring a filling and wholesome meal.
- Small red onion (1, diced): Adds mild sweetness and a bit of crunch when cooked just right.
- Red bell pepper (1, diced): Brings bright color and a subtly sweet flavor that complements the pineapple.
- Yellow bell pepper (1, diced): Provides cheerful sunny hues along with crisp tenderness.
- Small head of broccoli (cut into small florets): Adds a fresh, green crunch plus a ton of vitamins.
- Pineapple chunks (1 can, 20 oz): The star ingredient supplying juicy bursts of tropical sweetness throughout the dish.
- Pineapple juice (¼ cup, reserved from the can): Used in the sauce to amplify the fruity tanginess.
- Rice wine vinegar (¼ cup): Provides a subtle acidity that balances the sweet elements perfectly.
- Soy sauce or tamari (â…“ cup): Delivers the umami kick, with tamari as a gluten-free alternative.
- Sesame oil (1 ½ teaspoons): Adds a toasty aroma and nutty depth to the sauce.
- Arrowroot powder or cornstarch (2 tablespoons): Acts as a natural thickener for that luscious sauce coating every bite.
- Sesame seeds (for garnish): A finishing touch that adds nuttiness and texture.
- Cooked rice (for serving): Ideal to soak up the flavorful sauce and round out the meal.
How to Make Healthy Pineapple Chicken Stir Fry Recipe
Step 1: Cook the Chicken
Begin by heating 1 tablespoon of avocado oil in a large pan or wok over medium-high heat. Add the diced chicken breasts and cook them until they’re beautifully browned on the outside and completely cooked through. This step seals in the juices, making the chicken tender and flavorful. Once cooked, remove the chicken from the pan and drain any excess liquid to keep your stir-fry perfectly balanced.
Step 2: Stir-Fry 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 broccoli florets. Stir-fry these colorful veggies until they become tender-crisp, preserving that satisfying crunch and vibrant color which makes this Healthy Pineapple Chicken Stir Fry Recipe so visually appealing and nutritious.
Step 3: Prepare the Sauce
While your vegetables are cooking, whisk together the reserved pineapple juice, rice wine vinegar, soy sauce (or tamari), sesame oil, and arrowroot powder in a small bowl. This sauce perfectly blends sweet, tangy, and savory notes and will thicken beautifully to coat every ingredient with a glossy finish.
Step 4: Combine Everything
Add the cooked chicken back into the pan along with the pineapple chunks. Pour in the prepared sauce and stir everything together so each bite delivers a balance of tender meat, crisp veggies, and juicy pineapple, all enveloped in that delicious sauce. Cook for a few minutes until the sauce thickens to your liking.
Step 5: Serve and Garnish
Finally, serve your Healthy Pineapple Chicken Stir Fry Recipe hot over a bed of fluffy cooked rice. Sprinkle sesame seeds on top for an irresistible final flair of crunch and nuttiness that ties the whole dish together.
How to Serve Healthy Pineapple Chicken Stir Fry Recipe
Garnishes
Sprinkling toasted sesame seeds tops off the stir fry with a lovely crunch and a hint of roasted, nutty flavor. If you want to add a fresh pop, chopped green onions or a light drizzle of sriracha give it an exciting twist without overpowering the balance.
Side Dishes
This stir fry shines brightest when paired with simple sides. Steamed jasmine or brown rice helps absorb the sauce and provides a comforting base. For extra veggies, a side of sautéed snap peas or a crisp cucumber salad can keep the meal fresh and balanced.
Creative Ways to Present
For a fun and inviting presentation, try serving the stir fry in hollowed-out pineapple halves. It’s a visual showstopper and adds more tropical charm to the meal. Alternatively, build a colorful bowl with rice on the bottom, then layer on the stir fry, garnishing with herbs and seeds for a beautiful contrast of textures and flavors.
Make Ahead and Storage
Storing Leftovers
This Healthy Pineapple Chicken Stir Fry Recipe stores wonderfully in an airtight container in the refrigerator for up to 3 days. The flavors meld even more overnight, making each bite just as enjoyable the next day.
Freezing
If you want to prep ahead and freeze, the stir fry freezes best without the rice. Portion out into freezer-safe containers and freeze for up to 2 months. When ready to eat, thaw overnight in the fridge for best results.
Reheating
To reheat, warm the stir fry gently in a skillet over medium heat until heated through, stirring occasionally. Adding a splash of water or pineapple juice can help loosen the sauce if it has thickened too much during storage.
FAQs
Can I use chicken thighs instead of chicken breasts?
Absolutely! Chicken thighs will add extra juiciness and richness to the dish. Just be sure to cut them into even pieces and cook thoroughly for the best results.
How can I make this dish gluten-free?
Simply swap the regular soy sauce for tamari or another gluten-free soy sauce alternative to keep the recipe gluten-free without sacrificing flavor.
Is arrowroot powder necessary for the sauce?
Arrowroot powder acts as a thickening agent to give the sauce a nice glaze, but cornstarch works just as well. If you prefer a thinner sauce, you can reduce or omit it altogether.
Can I add other vegetables to this stir fry?
Definitely! Snow peas, baby corn, or snap peas make great additions or substitutions, adding more color and crunch to keep your stir fry exciting.
What’s the best rice to serve with this stir fry?
Jasmine rice is a popular choice because of its fragrant aroma and fluffy texture, but brown rice offers more fiber and nutrients, making it a great wholesome option.
Final Thoughts
This Healthy Pineapple Chicken Stir Fry Recipe is more than just a meal—it’s a celebration of flavor and texture that energizes your weeknights with minimal effort. With its medley of fresh ingredients and tantalizing sauce, it’s bound to become one of your go-to recipes for quick, healthy, and utterly delicious dinners. Give it a try and watch how it brightens your dinner table and your mood!
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-inspired
- Diet: Gluten Free
Description
A vibrant and healthy pineapple chicken stir fry combining tender chicken breasts, colorful bell peppers, broccoli, and sweet pineapple chunks in a tangy, savory sauce, perfect for a nutritious and flavorful weeknight dinner.
Ingredients
Protein and Vegetables
- 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
- â…“ 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 of avocado oil in a large pan or wok over medium-high heat. Add the diced chicken and cook until it is browned on all sides and cooked through. Once done, remove the chicken from the pan and drain any excess liquid to keep the stir fry crisp.
- 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 the vegetables until they are tender-crisp, ensuring they retain some crunch and vibrant color.
- Prepare the Sauce: While the vegetables cook, whisk together the ¼ cup of pineapple juice (reserved from the canned pineapple), rice wine vinegar, soy sauce or tamari, sesame oil, and arrowroot powder (or cornstarch) in a bowl. This mixture will form a tangy and slightly sweet sauce with a thickened texture.
- Combine and Thicken: Return the cooked chicken to the pan with the vegetables. Add the pineapple chunks, then pour in the prepared sauce. Stir everything together to coat evenly and cook until the sauce thickens to a glossy finish, binding the flavors beautifully.
- Serve and Garnish: Serve the pineapple chicken stir fry over cooked rice for a complete meal. Sprinkle sesame seeds on top for added texture and a subtle nutty taste to finish the dish.
Notes
- You can substitute chicken breasts with chicken thighs for a juicier texture.
- For a gluten-free option, use tamari instead of soy sauce.
- Arrowroot powder is a great thickener, but cornstarch works equally well as a substitute.
- Adjust the level of pineapple juice in the sauce depending on how sweet or tangy you prefer the dish.
- Cooking vegetables until just tender-crisp preserves their nutrients and crunch.
