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Meal prepping can be a challenge when you want healthy meals that are actually exciting to eat. This Hawaiian Chicken Meal Prep Bowl solves that problem with a packed mix of barbecue chicken, sweet pineapple, crisp bell peppers, red onion, and fresh zucchini noodles. It is my go-to for both busy weeks and when I just want something bright and flavorful in the fridge. Whether you are prepping lunches for the office or need a satisfying dinner ready to grab, these bowls deliver every time.
I first made these before heading to Hawaii as a way to stay on track with healthy eating and they became such a hit in our house that we still make them year round. These bowls are always the first thing gone by midweek.
Ingredients
- boneless skinless chicken breasts: choose ones that look plump and pale pink for freshest flavor
- barbecue sauce: pick your favorite for maximum flavor or try one with less sugar for a lighter option
- red bell peppers: look for shiny skin and no soft spots for brightness and crunch
- fresh pineapple: buy one that smells sweet at the base and has a bit of give for best juiciness
- red onion: fresh crisp onions really lift everything with a hint of sharpness
- zucchini noodles: spiralize yourself for firm texture or buy fresh packs for a quick shortcut
- asparagus as an optional swap: pick stalks that are bright green and not woody for the best result
- salt and pepper: add to taste for full roundness
- olive oil only needed if you use asparagus: gives a mellow richness to roast veggies
Step-by-Step Instructions
- Prepare the Chicken:
- Cut your chicken breasts into even one inch pieces so that all the pieces cook at the same pace. Pat dry with paper towels to remove extra moisture then season each piece with salt and pepper for better searing. Let them come to room temperature for five minutes so they cook more evenly.
- Cook the Chicken:
- Heat a large skillet over medium high heat. Add a little cooking spray and place chicken pieces in a single layer. Do not overcrowd or they will steam not brown. Cook for about ten minutes turning occasionally until no pink remains in the center. The chicken should be golden and just beginning to caramelize on the edges.
- Add Barbecue Sauce and Peppers:
- Once the chicken is cooked through pour in your barbecue sauce and add the diced red bell peppers. Stir everything together and cook for an additional three to five minutes. The peppers should stay a little crisp for freshness but everything should be coated in sauce. Remove from heat.
- Divide into Bowls:
- Set out six glass containers for easy portioning. Use a slotted spoon to evenly divide the barbecue chicken and pepper mixture between each bowl. Add the diced pineapple to each along with a pinch of fresh red onion for brightness.
- Prepare the Zucchini Noodles or Asparagus:
- If using zucchini noodles add them raw right to each bowl as they will gently steam when reheated. If you prefer asparagus toss with olive oil salt and pepper and roast at three hundred fifty degrees Fahrenheit for ten to fifteen minutes until just tender then let cool before adding to your bowls.
- Seal and Store:
- Secure lids onto each bowl and place in the fridge. These will stay fresh up to four days. When ready to serve remove the lid and microwave in forty second bursts until heated all the way through.
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I absolutely love the burst of juicy pineapple in every bite. My kids beg for these as soon as they see the meal prep containers lined up in the fridge. Sharing these bowls with my family always brings a little vacation feeling to our week.
Storing Your Bowls
Keep your meal prep bowls sealed tightly in the fridge. They hold up beautifully for up to four days with no soggy veggies. If you want to freeze extra portions only freeze the chicken and peppers then add fresh pineapple and zucchini noodles after defrosting for the best texture.
Ingredient Swaps
You are not stuck with zucchini noodles if you prefer classic grains. Try brown rice quinoa or even cauliflower rice as the base. If pineapple is not your thing try mango or even mandarin orange segments for a pop of sweet fruit. Swap bell peppers with snap peas or broccoli for more crunch.
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Perfect Serving Pairings
These meal prep bowls are delicious as is but you can turn them into a complete dinner by adding a scoop of steamed rice or chopped cilantro on top. I sometimes drizzle with extra barbecue sauce or a little sriracha for kick.
A Little History on Hawaiian Flavors
Hawaiian cuisine is known for its blend of sweet savory and fresh flavors. Pineapple and barbecue often come together in local plates and this recipe brings those island vibes to a weeknight meal even if you are far from the ocean.
Frequently Asked Questions
- → Can I substitute asparagus for zucchini noodles?
Yes, asparagus works beautifully in place of zucchini noodles. Roast with olive oil, salt, and pepper, then add to the bowls before storing.
- → How long do these bowls stay fresh?
When sealed tightly and refrigerated, the bowls remain fresh for up to four days, maintaining both flavor and texture.
- → Should I cook the zucchini noodles before adding?
Add zucchini noodles raw—they will soften perfectly when you reheat the meal, retaining a slight crunch.
- → What kind of barbecue sauce is best?
Choose your favorite barbecue sauce to suit your taste. Both smoky and sweet varieties pair well with the pineapple and veggies.
- → Are these bowls suitable for meal prep?
Absolutely, these bowls are created for meal prepping, making it easy to have flavorful, balanced meals ready in advance.