Pineapple Teriyaki Chicken (Lightened-Up) – Sweet, Savory, and Weeknight Easy

Tender chicken, juicy pineapple, and a glossy teriyaki glaze—this lightened-up version keeps all the flavor without weighing you down. It’s quick, fresh, and perfect for busy weeknights. The sauce is naturally sweetened and not too salty, and you’ll cook everything in one pan.

Serve it over rice, cauliflower rice, or lettuce cups for an easy meal that tastes like takeout but feels better.

Pineapple Teriyaki Chicken (Lightened-Up) - Sweet, Savory, and Weeknight Easy

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.25 to 1.5 lbs boneless, skinless chicken breast (or chicken thighs), cut into 1-inch pieces
• 1 tablespoon avocado or olive oil
• 1 cup fresh pineapple chunks (or well-drained canned, juice reserved)
• 1 small red bell pepper, sliced
• 3 green onions, sliced (white and green parts separated)
• 2 teaspoons fresh ginger, grated (or 1/2 teaspoon ground ginger)
• 2 cloves garlic, minced
• Sesame seeds, for garnish (optional)
• 1/2 cup pineapple juice (from the can or fresh)
• 1/3 cup low-sodium soy sauce (or tamari/coconut aminos)
• 1–1.5 tablespoons honey (start with 1, add more to taste)
• 2 teaspoons rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon cornstarch mixed with 1 tablespoon cold water (slurry)
• Pinch of red pepper flakes (optional)

Method

 

1. Make the sauce: In a bowl, whisk pineapple juice, soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes. Taste and adjust sweetness or saltiness. Set aside. Stir together cornstarch and water in a separate small bowl.
2. Prep the chicken: Pat chicken dry and season lightly with salt and pepper. Dry chicken browns better and stays juicier.
3. Sear in batches: Heat oil in a large skillet over medium-high. Add half the chicken in a single layer. Sear 2–3 minutes per side until browned and mostly cooked. Transfer to a plate and repeat with remaining chicken.
4. Sauté aromatics: Reduce heat to medium. Add a splash of oil if needed. Cook white parts of green onion, garlic, and ginger for 30–45 seconds until fragrant.
5. Add peppers and pineapple: Stir in bell pepper and pineapple. Cook 2–3 minutes to soften slightly and caramelize edges.
6. Simmer with sauce: Return chicken to the pan. Pour in the sauce and bring to a gentle simmer for 1–2 minutes.
7. Thicken: Stir the cornstarch slurry, then slowly pour it into the pan while stirring. Simmer another 1–2 minutes until the sauce turns glossy and clings to the chicken.
8. Finish: Turn off heat. Stir in green onion tops. Taste and adjust with a squeeze of lime, extra honey, or a splash of soy if needed.
9. Serve: Spoon over rice or cauliflower rice. Garnish with sesame seeds and extra green onions.

What Makes This Recipe So Good

• Lighter sauce, big flavor: We use pineapple juice, low-sodium soy sauce, and a touch of honey instead of heavy sugar.
• Lean protein: Chicken breast or chicken thighs both work—choose what you like. The method keeps it juicy.
• One-pan convenience: Minimal cleanup and fast cooking time. Great for weeknights.
• Customizable: Add veggies, swap proteins, or adjust sweetness to your taste.
• Meal-prep friendly: Stores and reheats well, and the flavors get even better the next day.

Ingredients

• 1.25 to 1.5 lbs boneless, skinless chicken breast (or chicken thighs), cut into 1-inch pieces
• 1 tablespoon avocado or olive oil
• 1 cup fresh pineapple chunks (or well-drained canned, juice reserved)
• 1 small red bell pepper, sliced
• 3 green onions, sliced (white and green parts separated)
• 2 teaspoons fresh ginger, grated (or 1/2 teaspoon ground ginger)
• 2 cloves garlic, minced
• Sesame seeds, for garnish (optional)

Light Teriyaki Sauce:

• 1/2 cup pineapple juice (from the can or fresh)
• 1/3 cup low-sodium soy sauce (or tamari/coconut aminos)
• 1–1.5 tablespoons honey (start with 1, add more to taste)
• 2 teaspoons rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon cornstarch mixed with 1 tablespoon cold water (slurry)
• Pinch of red pepper flakes (optional)

To serve (optional): Cooked brown rice, jasmine rice, quinoa, or cauliflower rice; lime wedges.

How to Make It

1. Make the sauce: In a bowl, whisk pineapple juice, soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes.

   Taste and adjust sweetness or saltiness. Set aside. Stir together cornstarch and water in a separate small bowl.

2. Prep the chicken: Pat chicken dry and season lightly with salt and pepper.

   Dry chicken browns better and stays juicier.

3. Sear in batches: Heat oil in a large skillet over medium-high. Add half the chicken in a single layer. Sear 2–3 minutes per side until browned and mostly cooked.

   Transfer to a plate and repeat with remaining chicken.

4. Sauté aromatics: Reduce heat to medium. Add a splash of oil if needed. Cook white parts of green onion, garlic, and ginger for 30–45 seconds until fragrant.
5. Add peppers and pineapple: Stir in bell pepper and pineapple.

   Cook 2–3 minutes to soften slightly and caramelize edges.

6. Simmer with sauce: Return chicken to the pan. Pour in the sauce and bring to a gentle simmer for 1–2 minutes.
7. Thicken: Stir the cornstarch slurry, then slowly pour it into the pan while stirring. Simmer another 1–2 minutes until the sauce turns glossy and clings to the chicken.
8. Finish: Turn off heat.

   Stir in green onion tops. Taste and adjust with a squeeze of lime, extra honey, or a splash of soy if needed.

9. Serve: Spoon over rice or cauliflower rice. Garnish with sesame seeds and extra green onions.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Cool completely, then freeze up to 2 months.

  Thaw overnight in the fridge.

• Reheat: Warm gently in a skillet over medium heat with a splash of water to loosen the sauce, or microwave in short bursts, stirring between intervals.
• Meal prep tip: Keep rice separate to avoid sogginess.

Health Benefits

• Lean protein: Chicken provides protein to support muscle and help keep you full.
• Naturally sweetened: Honey and pineapple reduce the need for refined sugar without losing flavor.
• Lower sodium approach: Using low-sodium soy sauce and balancing with vinegar keeps the dish flavorful without being too salty.
• Fiber and vitamins: Pineapple and bell pepper add vitamin C, antioxidants, and fiber.
• Healthy fats: A small amount of avocado or olive oil supports nutrient absorption and satiety.

Pitfalls to Watch Out For

• Overcrowding the pan: This steams the chicken and prevents browning. Sear in batches.
• Adding slurry too early: Thicken after the sauce is simmering; otherwise it can clump or turn gummy.
• Overcooking chicken: It will finish cooking as the sauce simmers. Pull it once it’s just cooked through.
• Too salty or too sweet: Taste the sauce before thickening.

  Adjust honey and soy first, then thicken.

• Watery sauce from canned pineapple: Drain fruit well and measure pineapple juice separately.

Recipe Variations

• Veggie boost: Add broccoli florets, snap peas, carrots, or mushrooms. Stir-fry them after the aromatics.
• Different protein: Swap chicken for shrimp, tofu, or turkey. Adjust cook time as needed.
• Grilled version: Marinate chicken in half the sauce (no slurry) for 30 minutes, grill, then simmer remaining sauce with slurry to glaze.
• Gluten-free: Use tamari or coconut aminos and a certified gluten-free cornstarch.
• No cornstarch: Reduce the sauce a bit longer on the stove, or use arrowroot (add off heat to prevent sliminess).
• Spicy kick: Add more red pepper flakes or a drizzle of sriracha.

FAQ

Can I use canned pineapple?

Yes.

Use pineapple chunks packed in juice, not heavy syrup. Drain the fruit well and use the juice for the sauce.

Which cut of chicken works best?

Boneless skinless breasts are lean and cook quickly. Thighs are more forgiving and stay extra juicy.

Both work—use what you prefer.

How can I make this even lower in sugar?

Reduce the honey to 1 teaspoon and rely on pineapple juice for sweetness. You can also use a zero-calorie sweetener that measures like sugar, adjusting to taste.

Can I make it ahead?

Yes. Cook fully, cool, and refrigerate up to 4 days.

The flavors meld nicely. Reheat gently with a splash of water.

What should I serve it with?

Brown rice, jasmine rice, quinoa, or cauliflower rice are all great. Add a side of steamed broccoli or a simple cucumber salad.

Why did my sauce get too thick?

It likely reduced a bit too long or had extra cornstarch.

Whisk in a tablespoon of water at a time until it loosens to your liking.

Final Thoughts

This Pineapple Teriyaki Chicken delivers bright, sweet-savory flavor in a lighter, weeknight-friendly package. It’s flexible, fast, and satisfying without feeling heavy. Keep the pantry staples on hand and you’ll have a reliable, crowd-pleasing dinner ready anytime.