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• My Pineapple Chicken Recipe Is Sweet, Savory, And Sticky
• Ingredients & Substitutions
• How To Make Pineapple Chicken
• My Recipe Tips
• Pineapple Chicken Recipe card
• Serving Ideas
• Recipe Reviews

My Pineapple Chicken Recipe Is Sweet, Savory, And Sticky

Pineapple chicken is one of those healthy dinners I make when I can’t decide what I’m craving. Sweet? Savory? Tropical? All of the above it is. Here’s why I can’t get enough of this tender chicken and pineapple in sticky-sweet sauce:

• Takeout vibes, but lighter – This pineapple chicken recipe has that irresistible flavor combination that’s a mix of sweet, savory, and umami. It reminds me of takeout Asian restaurants, minus the processed stuff and deep frying.
• Sticky, saucy goodness with clean ingredients – The sweet pineapple sauce thickens into a glossy coating that clings to every piece… so good. But unlike others I’ve seen, mine is gluten-free, with only natural ingredients and no added sugar.
• Quick, one-pan dinner – It takes just 30 minutes, all in one skillet. I highly recommend it on weeknights when you want something fast that’s still a little fun!

I’ve played around with a few versions of pineapple chicken over the years, but this one’s my favorite — and it tastes even better than takeout. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my pineapple chicken recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Chicken – I’ve made this dish using both boneless chicken thighs and boneless skinless chicken breasts. Both work great — choose what you like best!
• Canned Pineapple – I recommend the kind like this with no sugar added . You’ll need both the chunks and juice, so canned is a lot more convenient here than fresh pineapple.
• Bell Pepper – I haven’t seen this in many pineapple chicken recipes, but I thought it made the perfect addition. Use any color you like.
• Aromatics – I highly recommend fresh minced garlic and grated ginger here, but you can swap in ground ginger and garlic powder if that’s all you have. If you like a little heat, toss in a pinch of red pepper flakes here too!
• For The Sauce – I use a combination of the pineapple juice from the can, coconut aminos for umami flavor (low-sodium soy sauce works as well), sugar-free honey for natural sweetness, blackstrap molasses for depth (optional, so feel free to skip it), and arrowroot powder to make the sauce thick. Arrowroot is my current favorite thickener because it’s less processed but still works very well. Depending on your preferences, you may want to substitute cornstarch (same amount as arrowroot below) or xanthan gum (just 1/4 teaspoon).
• Olive Oil , Sea Salt, & Black Pepper
• Optional Garnishes – I finished the dish with sesame seeds and green onions for a little crunch and freshness. Chopped cilantro or crushed cashews would be tasty, too.

How To Make Pineapple Chicken

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sear the chicken. Heat the olive oil in a large skillet ( I love this cast iron one for even cooking) over medium-high heat. Season the chicken with salt and pepper, then toss it in the pan and cook until almost cooked through.
2. Add the veggies. Add the peppers and let them soften, then stir in the garlic and ginger. Once everything smells amazing, scoop the chicken and veggies out of the pan and cover to keep warm.

1. Make the sauce. Drain the juice from the can of pineapple into a bowl (save the chunks!). Whisk in the coconut aminos, honey, and molasses (if using) — pictured below left. In a separate little bowl, mix a bit of that sauce with the arrowroot powder to make a quick slurry — pictured below right. Pour the sauce and slurry into the skillet, turn the heat down a bit, and whisk until it thickens.
2. Bring it all together. Add the chicken, veggies, and pineapple back to the pan. Cook the pineapple chicken for a couple more minutes, until hot and cooked through.

My Recipe Tips

• Cut chicken pieces all the same size, no more than 1 inch. Not only do they cook quickly, it helps get the right ratio for the sauce later. If the pieces are larger, it will feel like too much sauce. Plus, bite-sized is just easier to eat.
• Don’t crowd the pan. If the chicken is too packed in, it’ll cook unevenly and won’t brown. Make sure you have it in a single layer, and cook in batches if needed.
• How to best cook the chicken in the beginning depends on the cut you choose: Chicken breasts are best slightly undercooked in the first step (160 degrees F), so that they don’t dry out when you simmer them in sauce at the end. Just let them come to 165 degrees F when simmering. Chicken thighs just get more juicy as they cook longer, so for those I recommend cooking them to 170 degrees F from the start, and it’s totally fine if the internal temperature goes higher while simmering. For both, I recommend a meat thermometer like this to get the perfect temperature and juicy results.
• Taste the sauce before making the slurry. It will taste pretty concentrated, but you can still tell if you need to adjust — and it’s easier to adjust before everything is mixed together. The flavor can vary depending on the brand of coconut aminos you have and your preference. You can add more salt or a little splash of vinegar if the sauce tastes too sweet, or a little more honey if it’s too salty.
• Check your sauce thickness before adding the chicken and pineapple back to the pan. It won’t thicken much more from that point, and trying to reduce it with the pineapple chicken in there can make the meat dry. Instead, I recommend simmering the sauce by itself until it reaches the thickness you like — how long this takes can vary depending on your pan, your stove, and how thick you want it. Just keep in mind it does get a little thicker when it cools from hot to warm.

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 lb Boneless skinless chicken thighs (cut into 1-inch chunks; or boneless skinless chicken breasts) ▢
• 1 tsp Sea salt ▢
• ½ tsp Black pepper ▢
• 2 tbsp Olive oil ▢
• 1 medium Red bell pepper (diced) ▢
• 4 cloves Garlic (minced) ▢
• 1 tbsp Fresh ginger (grated) ▢
• 1 12-oz can Pineapple chunks (both chunks and juice) ▢
• 1/4 cup Coconut aminos (or low-sodium soy sauce) ▢
• 1/4 cup Honey (I use Wholesome Yum Zero Sugar Honey ) ▢
• 1 tbsp Blackstrap molasses (optional) ▢
• 1 tbsp Arrowroot powder (or cornstarch) ▢
• 1/2 tbsp Sesame seeds (optional, for garnish) ▢
• 1/4 cup Green onions (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, season the chicken thighs with the sea salt and black pepper.
2. In a large cast iron skillet , heat the olive oil over medium high heat. Add the chicken to the pan and cook for 8-10 minutes . It’s best to have the chicken fully cooked at this step if using dark meat (chicken thighs), or slightly undercooked if using chicken breast.
3. Add the red peppers and cook for 3-4 minutes , until tender.
4. Add the garlic and ginger, and cook for 30 seconds , until fragrant. Remove the chicken mixture from the skillet, turn off the heat, and cover to keep warm.
5. Drain the pineapple juice from the can into a small bowl. (Save the pineapple chunks for later.) Add the coconut aminos, honey, and blackstrap molasses (if using) to the bowl with the juice. Whisk to combine.
6. Spoon 2 tablespoons of the juice mixture into a separate bowl. Add the arrowroot powder and whisk to create a slurry.
7. Turn on the heat to medium. Add the pineapple juice mixture and slurry to the skillet. Cook for 3-4 minutes , whisking often, until it begins to thicken.
8. Add the chicken mixture and pineapple chunks back to the skillet and stir to coat in the sauce. Simmer for 1-2 minutes , until the chicken is fully cooked and hot.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup, or 1/6 of the entire recipe

• Tips: Check out my recipe tips above to help you cook your chicken evenly, get that perfect sear, and nail that sweet and tangy sauce every time!
• Storage: Store leftovers in an airtight container in the fridge for up to 4-5 days.
• Meal prep: You can easily cook this dish ahead and portion it out over your favorite base for easy lunches. I’ve also chopped and seasoned the chicken, and mixed the sauce in advance, so feel free to do that, too.
• Reheat: Microwave or warm it in a skillet. If the sauce gets too thick, just add a splash of water.
• Freeze: This pineapple chicken freezes well for up to 3 months, together with the sauce. Thaw before reheating.
• Note on nutrition info: I calculated it using Wholesome Yum Zero Sugar Honey and didn’t include optional ingredients (like molasses or garnishes). If you use regular honey or add extras, the calories and sugar will be higher.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pineapple Chicken

Serving Ideas

This pineapple chicken is super filling over rice, or you can opt for cauliflower rice like I did above. There’s plenty of sauce to drizzle over your base, which I think is amazing. You could also go with fried rice or cauliflower fried rice .

If you want a little something on the side, let me recommend my smashed cucumber salad , Asian salad , or some simple steamed broccoli . Enjoy!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pineapple Chicken

My pineapple chicken recipe is sweet, sticky, and so easy to make in one pan. Perfect for busy weeknights or when you’re craving takeout!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pineapple-chicken/

Ingredients

• 2 lb Boneless skinless chicken thighs (cut into 1-inch chunks; or boneless skinless chicken breasts)
• 1 tsp Sea salt
• ½ tsp Black pepper
• 2 tbsp Olive oil
• 1 medium Red bell pepper (diced)
• 4 cloves Garlic (minced)
• 1 tbsp Fresh ginger (grated)
• 1 12-oz can Pineapple chunks (both chunks and juice)
• 1/4 cup Coconut aminos (or low-sodium soy sauce)
• 1/4 cup Honey (I use Wholesome Yum Zero Sugar Honey )
• 1 tbsp Blackstrap molasses (optional)
• 1 tbsp Arrowroot powder (or cornstarch)
• 1/2 tbsp Sesame seeds (optional, for garnish)
• 1/4 cup Green onions (optional, for garnish)

Instructions

1. In a large bowl, season the chicken thighs with the sea salt and black pepper.
2. In a large cast iron skillet , heat the olive oil over medium high heat. Add the chicken to the pan and cook for 8-10 minutes . It’s best to have the chicken fully cooked at this step if using dark meat (chicken thighs), or slightly undercooked if using chicken breast.
3. Add the red peppers and cook for 3-4 minutes , until tender.
4. Add the garlic and ginger, and cook for 30 seconds , until fragrant. Remove the chicken mixture from the skillet, turn off the heat, and cover to keep warm.
5. Drain the pineapple juice from the can into a small bowl. (Save the pineapple chunks for later.) Add the coconut aminos, honey, and blackstrap molasses (if using) to the bowl with the juice. Whisk to combine.
6. Spoon 2 tablespoons of the juice mixture into a separate bowl. Add the arrowroot powder and whisk to create a slurry.
7. Turn on the heat to medium. Add the pineapple juice mixture and slurry to the skillet. Cook for 3-4 minutes , whisking often, until it begins to thicken.
8. Add the chicken mixture and pineapple chunks back to the skillet and stir to coat in the sauce. Simmer for 1-2 minutes , until the chicken is fully cooked and hot.

Maya’s Recipe Notes

Serving size: 1 cup, or 1/6 of the entire recipe

• Tips: Check out my recipe tips above to help you cook your chicken evenly, get that perfect sear, and nail that sweet and tangy sauce every time!
• Storage: Store leftovers in an airtight container in the fridge for up to 4-5 days.
• Meal prep: You can easily cook this dish ahead and portion it out over your favorite base for easy lunches. I’ve also chopped and seasoned the chicken, and mixed the sauce in advance, so feel free to do that, too.
• Reheat: Microwave or warm it in a skillet. If the sauce gets too thick, just add a splash of water.
• Freeze: This pineapple chicken freezes well for up to 3 months, together with the sauce. Thaw before reheating.
• Note on nutrition info: I calculated it using Wholesome Yum Zero Sugar Honey and didn’t include optional ingredients (like molasses or garnishes). If you use regular honey or add extras, the calories and sugar will be higher.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)