One of my favorite tricks for staying consistent with meal prep is stocking my freezer with ready-to-go meals. Because let's be honest, even the best planners have weeks where life gets too busy. That's where these Freezer Friendly Hawaiian Chicken Tenders come in.
This recipe has all the flavors I love from Hawaiian-inspired dishes: sweet, tangy pineapple, savory chicken, and a hint of toasted sesame. It's fast (ready in under 30 minutes once thawed), family-friendly, and balanced with rice and broccoli. The best part? You can prep the chicken and sauce ahead, freeze it, and then cook it straight in the Instant Pot when you're ready.
Summarize this Recipe or Get Macros
Why I Love This Recipe
When I first started experimenting with freezer meals, I worried the flavor or texture might suffer. But this recipe has been a game-changer. Freezing the chicken with the sauce actually helps it marinate, so when it cooks, it's extra tender and flavorful.
Here's why I keep it in my rotation:
- Freezer-friendly: Prep once, enjoy later.
- Balanced meal: Protein, healthy carbs, and vegetables in one container.
- Quick cook time: Just 15 minutes in the Instant Pot.
- Family-friendly: Kid-approved and easy to double for bigger batches.
If you're new to freezer prep, this is a great starter recipe. And if you want a full system to streamline your weekly prep, check out the Workweek Lunch Weekly Meal Plans - you'll get new recipes and grocery lists every week.
Ingredients You'll Need
For the chicken:
- 1 lb. chicken breast tenders
- 2 cups cubed pineapple
- ⅔ cup pineapple juice
- ¼ cup coconut aminos
- 2 tablespoon toasted sesame oil
- 1 tablespoon gluten-free flour
- ½ cup chopped green onion
For Serving
- 4 cups cooked jasmine rice
- 4 cups steamed broccoli
- 1 teaspoon sea salt
How to Make Freezer Friendly Hawaiian Chicken Tenders
- Prep the marinade: Stir together pineapple juice, coconut aminos, sesame oil, and flour in a bowl.
- Assemble: Add chicken, pineapple, and green onion to a gallon-size freezer bag. Pour the sauce on top and seal. Marinate for 20 minutes in the fridge, then freeze until ready to use.
- Thaw and cook: Thaw bag in the fridge 24 hours before cooking. Pour contents into an Instant Pot, lock the lid, and set to Manual for 15 minutes.
- Release pressure: Allow the pressure to naturally release before opening the vent valve.
- Serve: Spoon pineapple chicken over jasmine rice and add steamed broccoli on the side. Sprinkle broccoli with salt before storing.
How to Store
- Fridge: Store cooked chicken, rice, and broccoli in meal prep containers for up to 4 days.
- Freezer: Freeze the marinated chicken for up to 3 months. For best results, freeze flat in a bag so it thaws evenly.
How to Reheat
- Microwave: Reheat one portion for 2-3 minutes, stirring halfway through.
- Stovetop: Warm chicken in a skillet over medium heat until hot, adding a splash of water if needed.
Substitutions and Variations
- Protein: Swap chicken tenders for chicken thighs or shrimp.
- Vegetables: Use green beans, snap peas, or zucchini instead of broccoli.
- Grain base: Replace jasmine rice with brown rice, quinoa, or cauliflower rice for a low-carb version.
- Sauce: Add a touch of sriracha or red pepper flakes for heat.
For more inspiration, check out my Instant Pot Recipes collection.
Nutrition Per Serving
- Calories: 646
- Protein: 34g
- Carbs: 101g
- Fat: 11g
- Fiber: 5g
FAQs About Hawaiian Chicken Tenders
Can I cook this without an Instant Pot?
Yes - sauté the chicken in a skillet over medium heat until cooked through, then simmer with the sauce until it thickens.
Do I have to freeze it first?
Not at all. You can marinate the chicken for 20 minutes and cook it right away if you prefer.
Can I use canned pineapple?
Yes, but I recommend pineapple canned in juice (not syrup) to keep it lighter.
What containers work best for freezing?
Use freezer-safe bags or plastic meal prep containers to portion meals.
Final Thoughts
These Freezer Friendly Hawaiian Chicken Tenders are proof that healthy eating doesn't have to be complicated. A little prep work upfront means you'll always have a flavorful, balanced meal ready to go - no drive-thru needed.
If you're ready to simplify your weekly prep, explore the Workweek Lunch Weekly Meal Plans. With done-for-you recipes and shopping lists, it's never been easier to stay consistent.
More Freezer-Friendly Meal Preps:
- Sausage Lover's Hashbrown Casserole | Freezer Friendly
- Meal Prep Breakfast Sandwich - Freezer Friendly
- Freezer Friendly Chocolate Waffles
- Asian-Inspired Brothy Beef Soup - Freezer-Friendly
- Freeze-Friendly Instant Pot Steakhouse Chili
- Freeze Friendly Sheet Pan Sweet and Sour Tempeh
Equipment
- Instant Pot
Ingredients
- 1 lb. chicken breast tenders
- 2 cups pineapple cubed
- ⅔ cup pineapple juice
- ¼ cup coconut aminos
- 2 tablespoon toasted sesame oil
- 1 tablespoon gluten-free flour
- ½ cup green onion chopped
For Serving
- 2 cups jasmine rice cooked
- 4 cups broccoli steamed
- 1 teaspoon sea salt
Instructions
- Stir together ingredients for the sauce in a small bowl. Add chicken, pineapple, and green onion to a 1-gallon zip-top bag.
- Pour sauce over ingredients and marinate for 20 minutes in the refrigerator. Transfer to the freezer and freeze until 24 hours before cooking. Thaw in the refrigerator.
- Pour pineapple chicken and sauce into the instant pot. Lock lid and close vent valve. Press Manual setting for 15 minutes.
- When the timer goes off allow pressure to naturally release before opening the vent valve and releasing the remaining pressure.
- Remove lid and spoon pineapple chicken over 1 cup of jasmine rice in 4 large compartments of teal MPOF containers. Add steamed broccoli to smaller compartments and sprinkle with salt. Refrigerate until serving.
Video
Nutrition
Samantha says
I made this & it was quick and tasty. Does the listed calorie count include the 1 cup each of rice and broccoli? Thanks.
Nick Quintero says
Hi Samantha - great question. The recipe did not include the rice and broccoli in the macros, so I just adjust the recipe and added the rice and broccoli. I have been doing 1/3 or 1/2 cup of rice myself lately, so I adjusted the recipe slightly to match what I'd recommend.