If you’re craving a dish that’s bursting with flavor, packed with nutritious ingredients, and comes together in no time, this Healthy Pineapple Chicken Stir Fry Recipe is exactly what you need. It’s the perfect harmony of tender chicken, vibrant vegetables, and juicy pineapple all tossed in a tangy, slightly sweet sauce that will brighten your dinner table. This recipe strikes a fantastic balance between health and indulgence, making it an ideal weeknight staple or a crowd-pleaser for a casual gathering.
Ingredients You’ll Need
The magic of this recipe lies in its simplicity. Each ingredient plays a crucial role, delivering amazing taste, texture, and color to the dish. From the crispy veggies to the succulent chicken and luscious pineapple, you’ll be amazed how these staples come together to create an unforgettable stir-fry.
- Avocado oil, 2 tablespoons: Perfect for high-heat cooking with a mild flavor that lets ingredients shine.
- Boneless, skinless chicken breasts, 1.5 lbs: Lean protein that cooks quickly and absorbs flavors beautifully.
- Small red onion, diced: Adds sweetness and a bit of crunch to complement the other textures.
- Red bell pepper, diced: Brings vibrant color and a subtle, sweet crunch.
- Yellow bell pepper, diced: Brightens the dish visually and balances the red pepper with its mellow flavor.
- Broccoli florets, small head: Adds a satisfying bite and plenty of nutrients.
- Pineapple chunks, 1 (20 oz) can: The star of the dish providing natural sweetness and juicy bursts in every mouthful.
- Pineapple juice, ¼ cup: Reserved from the can to enhance the sauce with authentic tropical flavor.
- Rice wine vinegar, ¼ cup: Offers a gentle tang to balance the sweet and savory elements.
- Soy sauce or tamari, â…“ cup: Delivers umami depth; tamari is a great gluten-free alternative.
- Sesame oil, 1 ½ teaspoons: Adds a toasty, nutty aroma that elevates the dish.
- Arrowroot powder or cornstarch, 2 tablespoons: Thickens the sauce to a perfect glaze.
- Sesame seeds, as garnish: For a lovely crunch and visual appeal.
- Cooked rice, for serving: The ideal bed to soak up all those incredible flavors.
How to Make Healthy Pineapple Chicken Stir Fry Recipe
Step 1: Cook the Chicken
Start by heating one tablespoon of avocado oil in a large pan or wok over medium-high heat. Throw in the diced chicken breasts and cook them until they develop a golden-brown crust and are fully cooked inside. This step locks in the juices and ensures each bite is tender. Once done, remove the chicken from the pan and drain any excess liquid to keep the stir-fry from getting soggy.
Step 2: Sauté the Vegetables
Add the remaining avocado oil to the same pan and toss in the diced red onion, red and yellow bell peppers, and broccoli florets. Stir-fry these vibrant veggies until they are tender yet still have a pleasant crunch. This contrast in texture is part of what makes this Healthy Pineapple Chicken Stir Fry Recipe so delightfully satisfying.
Step 3: Make the Sauce
While the vegetables are cooking, mix together the reserved pineapple juice, rice wine vinegar, soy sauce (or tamari), sesame oil, and arrowroot powder (or cornstarch) in a bowl. Whisk it well until the arrowroot powder is completely dissolved, ensuring a smooth sauce that will coat your ingredients perfectly.
Step 4: Combine and Finish Cooking
Once the veggies are just right, add the cooked chicken and pineapple chunks back into the pan. Pour the prepared sauce over everything and stir to combine. Cook everything together until the sauce thickens into a glossy glaze that clings beautifully to every piece of chicken and vegetable. The kitchen will be filled with the most inviting aromas!
How to Serve Healthy Pineapple Chicken Stir Fry Recipe
Garnishes
A sprinkle of toasted sesame seeds adds a nutty crunch and an extra layer of texture that complements the smooth sauce beautifully. You can also add a few chopped green onions or a light drizzle of sriracha if you like a little heat.
Side Dishes
This stir-fry pairs wonderfully with steamed jasmine or brown rice to soak up all that luscious sauce. For a lower-carb option, try cauliflower rice or even quinoa to add a nutty twist. A fresh cucumber salad on the side would also bring a refreshing bite and balance the flavors perfectly.
Creative Ways to Present
For a bit of fun, serve your Healthy Pineapple Chicken Stir Fry Recipe in pineapple bowls by hollowing out fresh pineapples. It not only looks stunning but boosts the tropical vibe even further. Another idea is to serve it over noodles or lettuce wraps for a fresh take on classic stir-fry presentations.
Make Ahead and Storage
Storing Leftovers
If you’re lucky enough to have leftovers (and believe me, this happens!), store them in an airtight container in the refrigerator. The flavors deepen as it rests, and it will keep well for up to three days, making it a perfect ready-to-go meal.
Freezing
This Healthy Pineapple Chicken Stir Fry Recipe freezes nicely if you want to meal prep for the week ahead. Freeze in airtight containers and thaw overnight in the refrigerator before reheating. Just know that the texture of some vegetables might soften slightly after freezing.
Reheating
Reheat gently in a skillet over medium heat to revive the sauce’s glossy texture and keep the chicken tender. Adding a splash of water or broth during reheating can help loosen the sauce if it thickens too much.
FAQs
Can I use fresh pineapple instead of canned?
Absolutely! Fresh pineapple chunks add an even brighter flavor and juiciness. Just be sure to reserve some of the juice or add a splash of water to the sauce to maintain balance.
Is this recipe gluten-free?
It can be made gluten-free easily by using tamari instead of regular soy sauce. Everything else in the recipe is naturally gluten-free.
Can I substitute the chicken for another protein?
Yes, feel free to swap chicken for shrimp, tofu, or even beef strips for a different twist on this Healthy Pineapple Chicken Stir Fry Recipe.
What if I don’t have arrowroot powder?
Cornstarch works as an excellent substitute to thicken the sauce without affecting the flavor. Just swap in equal amounts.
How spicy is this dish?
This recipe is mild by default, highlighting the natural sweetness of pineapple and the savory sauce. You can always add chili flakes or hot sauce to kick up the heat if desired.
Final Thoughts
I can’t recommend this Healthy Pineapple Chicken Stir Fry Recipe enough for anyone looking to enjoy a quick, delicious, and wholesome meal. Its colorful ingredients and perfectly balanced flavors make every bite a joy. Trust me, once you try it, it will quickly become one of your favorite go-to dishes to cook and share with family and friends!
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 combining tender chicken breast, colorful bell peppers, broccoli, and sweet pineapple chunks. Cooked quickly in a large pan or wok, the recipe features a tangy sauce made from pineapple juice, rice wine vinegar, soy sauce, and sesame oil, thickened with arrowroot powder for a gluten-free option. Perfect over a bed of steamed rice, this stir fry delivers a delicious balance of sweet, savory, and tangy notes in just 40 minutes.
Ingredients
Protein
- 1.5 lbs boneless, skinless chicken breasts, diced
Vegetables
- 1 small red onion, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small head broccoli, cut into small florets
Fruits
- 1 (20 oz) can pineapple chunks
Oils
- 2 tablespoons avocado oil, divided
- 1 ½ teaspoons sesame oil
Sauce
- ¼ cup pineapple juice (reserved from the can)
- ¼ cup rice wine vinegar
- â…“ cup soy sauce (or tamari for gluten-free)
- 2 tablespoons arrowroot powder (or cornstarch)
Garnish
- Sesame seeds
Serving
- Cooked rice, for serving
Instructions
- Cook Chicken: Heat 1 tablespoon avocado oil in a large pan or wok over medium-high heat. Add the diced chicken breasts and cook until browned and fully cooked through. Remove the chicken from the pan and drain any excess liquid to keep the stir fry from becoming soggy.
- Sauté Vegetables: Add the remaining 1 tablespoon of avocado oil to the same pan. Add the diced red onion, red and yellow bell peppers, and broccoli florets. Stir-fry the vegetables until they become tender-crisp, maintaining their vibrant colors and slight crunch.
- Make Sauce: While the vegetables are cooking, whisk together the pineapple juice reserved from the can, rice wine vinegar, soy sauce or tamari, sesame oil, and arrowroot powder or cornstarch. This mixture will serve as the flavorful sauce and thickener for the stir fry.
- Combine and Finish: Return the cooked chicken to the pan and add the pineapple chunks along with the cooked vegetables. Pour the prepared sauce over the mixture and stir well to combine. Continue cooking for a few minutes until the sauce thickens and coats the ingredients evenly.
- Serve: Spoon the finished pineapple chicken stir fry over a serving of cooked rice. Garnish generously with sesame seeds for added texture and a nutty flavor. Serve immediately while hot.
Notes
- For a gluten-free version, substitute soy sauce with tamari and use arrowroot powder as the thickener instead of cornstarch.
- Use freshly diced chicken breast for the best texture, but leftover cooked chicken can work in a pinch.
- Adding pineapple chunks gives a lovely sweetness that balances the savory sauce perfectly.
- You can substitute avocado oil with any high smoke point oil like canola or vegetable oil.
- The dish pairs wonderfully with steamed jasmine or basmati rice.
- To make it vegetarian, replace the chicken with firm tofu or tempeh and use a vegetarian soy sauce alternative.
- Don’t overcook the vegetables to keep their crunch and vibrant colors intact.
