If you’ve been around here for a while, you’ve probably noticed that I have been OBSESSED with air fryer bowls recently. This hawaiian chicken bowl is the latest addition to the collection.
It’s everything you love about hawaiian chicken. Warm cooked pineapple, chicken thighs glazed in a pineapple soy marinade, bell peppers and red onion, and that sticky delicious sauce.
All served over rice with some fresh thinly sliced cucumber and green onions. And of course, toasted sesame seeds.
All made in 25 minutes with minimal dishes and minimal fuss.
And if you don’t have an air fryer, I’ve given instructions for how you can do this on the stovetop and in the oven too. A really simple recipe that packs a punch in the flavor department and fits right into any healthy dinner rotation.
Each bowl has 544 calories and 51 grams of protein.
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Why You’ll Love It
- Minimal fuss and minimal dishes. This dish comes together with just one bowl to marinate the chicken in and just one pan, baking sheet, or air fryer basket.
- High-protein. 51 grams of protein from the chicken thighs, so it’s guaranteed to keep you full for hours and support your nutritional goals.
- Minimal ingredients. Designed for maximum flavor without a long grocery list, this recipe uses a couple of pantry staples and only a few fresh ones.
- Super customizable. Whether you like to use your air fryer, the stovetop, or the oven, I’ve provided instructions for all three cooking methods.
Want more like this? Try my Healthy Teriyaki Chicken Bowl. It’s such a simple recipe but packed with flavor.
Key Ingredients
This recipe is designed to use as few ingredients as possible while delivering big on flavor.
- Chicken thighs: Chicken thighs are my favorite here because they stay juicy and soak up all the marinade, but of course cubed chicken breast works too.
- Fresh pineapple: I like to cut it into chunks and then use the juice that runs off in the marinade. If you don’t have enough juice, you can also just mash up a couple cubes with a fork, or if you prefer canned, that works as well.
- Soy sauce, ketchup, and honey: This is the huli huli backbone: a little salty, a little sweet, and a little tangy. It reduces into a glaze for the chicken, pineapple, and veggies.
- Jasmine rice: I like to use microwave or frozen here, but you can of course also make your rice fresh, or swap in cauli rice or a salad base.
- Cucumber, green onions, and sesame seeds: All for garnish and a little freshness.
If you want to add more easy chicken recipes into your rotation, my Air Fryer Pesto Chicken with Crispy Potatoes is a must-try!
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How to Make It
This hawaiian chicken bowl is super easy to make, and I’ve provided three different cooking methods so you can use what you have.
Make your marinade
Combine a few mashed pineapple chunks or pineapple juice, soy sauce, ketchup, brown sugar, sesame oil, garlic powder, and ground ginger in a large bowl.
Marinate
Add your cubed chicken, pineapple, peppers, and onion, and let them marinate for a couple of minutes.
Cook
Throw everything into the air fryer basket, into a pan on the stove, or onto a sheet tray to bake in the oven and cook until the chicken is cooked through and the sauce is thickened and sticky.
Assemble your bowls
Start with the rice, then add your chicken and veggies, and top with cucumber, green onions, and sesame seeds.
My Air Fryer Salmon Bowls with Bang Bang Sauce is one of my favorite recipes on the site. Same easy format, with totally different flavors.
Swaps & Substitutions
This recipe is super customizable so feel free to use what you have.
Victoria’s Tips
Here are a couple small things that make all the difference in this hawaiian chicken bowl.
- Cut everything into even 1-inch pieces. Cube your chicken, pineapple, peppers, and onion all in the same 1-inch chunks so that they cook evenly.
- Don’t over-marinate. Pineapple has a special enzyme called bromelain, which actually breaks down the protein in chicken, so if you marinate for too long, it will get mushy. 30 minutes is the max.
- Cook down the glaze. If you’re feeling fancy, I recommend separating the extra marinade and cooking it down in a small saucepan while your chicken and veggies cook, then tossing everything together for an extra sticky finish.
Storage & Meal Prep
Leftovers keep in an airtight container in the fridge for up to 4 days. Just store the cucumbers and green onions separately.
If you’re making this for meal prep, you can double the chicken and veggie mixture and cook it in two batches, then package everything into individual serving-size containers.
FAQ
Totally. Just cube them to the same size and cook them for a couple minutes less, because chicken breast dries out faster than thighs.
Definitely, it works just as well. Use the drained chunks and 3 tbsp of the remaining juice in the marinade.
Almost, but one simple swap makes it totally gluten-free. Just make sure you use a gluten-free soy sauce or tamari.
This is a great one to batch for a week of lunches or dinners. Simply double or triple it, separate into individual containers, and enjoy within 4 days.
Hawaiian Chicken Bowl
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Equipment
Ingredients
Instructions
- In the same large bowl you'll marinate in, add 3 tbsp fresh pineapple juice or mash a couple of pineapple chunks if cutting fresh. Whisk in 3 tbsp soy sauce, 2 tbsp ketchup, 1 tbsp honey, 1 tsp toasted sesame oil, 1 tsp garlic powder, and 1 tsp ground ginger.
- Chop 1 lb boneless skinless chicken thighs, 1 cup fresh pineapple, 1 red bell pepper, 1 green bell pepper, and ½ small red onion into even 1 inch pieces. Add to the bowl with the marinade and toss until everything is coated. Let it sit for about 5 minutes while your air fryer, oven, or skillet heats up.
- Cook you chicken & veggiesAir fry: Transfer everything to the air fryer basket in an even layer, leaving any excess marinade behind in the bowl. Air fry at 400°F (200°C) for 12 to 14 minutes, shaking the basket halfway, until the chicken hits 165°F (74°C) and the pineapple is caramelized at the edges.Sear and glaze: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken mixture, excess marinade and all, in as close to a single layer as your pan allows. Cook for 10 to 12 minutes, stirring every few minutes, until the chicken hits 165°F (74°C) and the marinade cooks down into a sticky glaze.Roast: Spread everything on a large parchment-lined sheet pan in a single layer, leaving any excess marinade behind in the bowl. Roast at 425°F (220°C) for 15 to 18 minutes, tossing halfway, until the chicken hits 165°F (74°C). Broil the last 2 minutes if you want the pineapple caramelized at the edges.
- While the chicken cooks, heat 1 pouch microwave jasmine rice according to the package and divide it between 2 bowls.Pile the chicken, pineapple, and peppers over the rice. Top with thinly sliced cucumber, thinly sliced green onions, and toasted sesame seeds.
Nutrition
Notes
- More time? Let the chicken marinate in the fridge for up to 30 minutes before adding the veggies. Don’t go much longer than that: fresh pineapple has an enzyme (bromelain) that tenderizes the chicken fast, and past an hour or so it starts turning the texture mushy.
- Canned works too: swap the fresh pineapple for canned pineapple chunks in juice and use 3 tbsp of the juice from the can in the marinade.
- Leave the excess marinade in the bowl for the air fryer and oven. The sugars in it will burn before the chicken cooks through. On the stovetop it’s the opposite: pour it all in, and it reduces into the glaze.
- Gluten-free: swap the soy sauce for tamari.
- Chicken breast works too. Check it a couple minutes early so it doesn’t dry out.
Get Your FREE 7-Day High-Protein Meal Plan
Struggling to eat enough protein? I'll send you a full week of meals with the shopping list.
You'll also get my new meal plan every Saturday. Unsubscribe anytime.
More Recipes To Try
- 24 Easy High-Protein Bowls with 30+ Grams of Protein
- 57 Healthy High-Protein Dinner Ideas
- 17 Easy Air Fryer Dinner Ideas (High-Protein & Ready in 30)
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A new favorite I’ll be putting on rotation
Easy and delish
Very good, nice and fresh. A perfect summer dinner.
Thank you, Hege. Glad you enjoyed!
Turned out great, good flavor and easy prep. Had to cook in batches to keep single layer in air fryer.