TL;DR: This Hawaiian Chicken Teriyaki Skewer Meal Prep is sweet, savory, high-protein, and easy to prep ahead for busy weekdays. I like pairing juicy teriyaki chicken skewers with rice, pineapple, and vegetables for a balanced lunch that reheats well and keeps meal prep simple.
When I want a meal prep recipe that feels a little more fun than the usual chicken-and-rice combo, this is one I come back to. These Hawaiian chicken teriyaki skewers bring together tender chicken, a sticky teriyaki-style glaze, sweet pineapple, and colorful veggies in a way that tastes fresh but still works perfectly for make-ahead lunches.
This recipe is great for anyone who wants a balanced option for lunch or dinner without spending the whole afternoon in the kitchen. It fits right into a weekly routine, especially if you're building out a few high protein recipes or need more lunch meal prep recipes that actually taste good by day three.
Why You'll Love This Recipe
- It's packed with flavor: Sweet pineapple, savory teriyaki sauce, and grilled chicken make this meal prep feel anything but boring.
- It's meal prep friendly: The chicken, rice, and veggies store well together and reheat easily.
- It's high in protein: Chicken breast keeps this recipe lean, filling, and great for balanced meals.
- It's flexible: You can grill it, bake it, or cook the skewers on a grill pan.
- It feels like takeout, but lighter: I get the sweet-and-savory flavor I want while still keeping control of the ingredients.
Summarize this Recipe or Get Macros
Ingredients
For The Chicken Skewers
- 1 ½ pounds boneless, skinless chicken breast, cut into 1-inch pieces
- 1 ½ cups fresh pineapple chunks
- 1 red bell pepper, cut into chunks
- 1 green bell pepper, cut into chunks
- 1 small red onion, cut into chunks
- 1 tablespoon olive oil
- Salt and black pepper, to taste
- Wooden or metal skewers
For The Teriyaki Sauce
- ½ cup low-sodium soy sauce or coconut aminos
- ¼ cup pineapple juice
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh grated ginger
- 1 tablespoon cornstarch
- 2 tablespoons water
For Serving
- Sliced green onion, optional
- 2 cups cooked jasmine rice, brown rice, or cauliflower rice
- 1 cup steamed broccoli or snap peas
- Sesame seeds, optional
How To Make Hawaiian Chicken Teriyaki Skewer Meal Prep
Step 1: Soak The Skewers
If you're using wooden skewers, soak them in water for at least 20 to 30 minutes before cooking. This helps prevent them from burning, especially if you're grilling.
Metal skewers work too and make prep even easier if you use them often.
Step 2: Make The Teriyaki Sauce
In a small saucepan, combine soy sauce, pineapple juice, honey, rice vinegar, sesame oil, garlic, and ginger.
Bring the mixture to a gentle simmer over medium heat. In a small bowl, whisk together the cornstarch and water, then stir it into the sauce.
Let the sauce simmer for 2 to 3 minutes, or until it thickens slightly. Remove it from the heat and set aside.
I like making the sauce first so it has a few minutes to cool before brushing it over the chicken.
Step 3: Prep The Chicken And Vegetables
Cut the chicken into evenly sized pieces so everything cooks at the same pace. Add the chicken to a bowl with olive oil, salt, pepper, and a few spoonfuls of teriyaki sauce.
Toss to coat, then prep the pineapple, bell peppers, and red onion.
Step 4: Assemble The Skewers
Thread the chicken, pineapple, bell peppers, and onion onto skewers, alternating ingredients as you go.
Try not to pack everything too tightly. A little space helps the heat circulate and gives you better texture.
Step 5: Cook The Skewers
You have a few good options here.
Grill Method:
Preheat the grill to medium-high heat. Cook skewers for 10 to 12 minutes, turning every few minutes, until the chicken reaches 165°F.
Oven Method:
Preheat the oven to 425°F. Place skewers on a lined baking sheet and bake for 18 to 22 minutes, flipping halfway through.
Grill Pan Method:
Heat a grill pan over medium-high heat. Cook skewers for 10 to 12 minutes, turning often, until the chicken is cooked through.
Brush the skewers with extra teriyaki sauce during the last few minutes of cooking for more flavor.
Step 6: Portion Your Meal Prep Containers
Divide cooked rice among four meal prep containers. Add steamed broccoli or snap peas, then place the chicken teriyaki skewers on top or alongside the rice.
Garnish with sesame seeds and sliced green onion if you want a little extra flavor and texture.
How To Store This Meal Prep
If you're wondering how to store this meal prep, let the chicken skewers cool completely before sealing them in containers.
Store the cooked chicken, rice, and vegetables in airtight meal prep containers in the refrigerator for up to 4 days.
For the best texture, I recommend storing extra teriyaki sauce in a small separate container. Add it after reheating so the chicken stays saucy without making the rice too soft.
Can I Freeze This?
Yes, you can freeze this, but I recommend freezing the chicken separately from the fresh pineapple if possible.
Cooked teriyaki chicken can be frozen for up to 2 months in an airtight freezer-safe container. Rice also freezes well, so you can portion chicken and rice together if you want freezer-ready meals.
The bell peppers and pineapple may soften after thawing, so keep that in mind. They'll still taste good, but the texture will be a little different.
Best Way To Reheat
The best way to reheat this meal prep depends on whether you're at home or reheating at work.
Microwave Method
Remove the skewers from the container if needed and place the chicken, rice, and vegetables on a microwave-safe plate or bowl.
Microwave for 1 ½ to 2 minutes, stirring or flipping halfway through. Add extra teriyaki sauce after reheating.
Oven Method
Place the skewers on a baking sheet and warm at 350°F for 8 to 10 minutes, or until heated through.
This method helps the chicken keep a better texture, especially if you don't want it to steam too much.
Skillet Method
Remove the chicken from the skewers and warm it in a skillet over medium heat with a splash of water or extra teriyaki sauce.
This is my favorite method when I have a few extra minutes because it brings the sauce back to life.
Nutrition Facts
Approximate nutrition per serving, based on 4 servings with jasmine rice:
- Calories: 445
- Protein: 38g
- Carbs: 52g
- Fat: 9g
- Fiber: 4g
Nutrition will vary depending on the exact teriyaki sauce ingredients, rice choice, and portion sizes.
Helpful Tips And Ingredient Swaps
- Use chicken thighs for extra juiciness: Chicken breast keeps this lean, but chicken thighs are more forgiving and stay tender after reheating.
- Swap the rice: Jasmine rice, brown rice, cauliflower rice, or quinoa all work well here.
- Make it gluten-free: Use tamari or coconut aminos instead of soy sauce.
- Add more vegetables: Zucchini, mushrooms, snap peas, or broccoli all pair well with teriyaki flavors.
- Keep the sauce separate: This helps the meal prep stay fresh longer and gives you better control when reheating.
- Use canned pineapple in a pinch: Fresh pineapple has the best texture, but canned pineapple chunks work when you need convenience.
FAQs
Can I Make Hawaiian Chicken Teriyaki Skewers Without A Grill?
Yes. I make these in the oven or on a grill pan when I don't feel like firing up the grill. The oven method is especially easy for meal prep because you can cook all the skewers at once on a sheet pan.
Can I Use Store-Bought Teriyaki Sauce?
Absolutely. Store-bought teriyaki sauce works when you need to save time. I recommend looking for one with lower sodium if you're meal prepping because the flavors can concentrate after reheating.
How Long Do Chicken Teriyaki Skewers Last In The Fridge?
They'll last up to 4 days in airtight containers. I like eating seafood earlier in the week, but chicken recipes like this hold up well for several lunches.
What Should I Serve With Hawaiian Chicken Teriyaki Skewers?
Rice and broccoli are my go-to, but you can serve these with quinoa, cauliflower rice, cabbage slaw, roasted vegetables, or edamame. The goal is to keep the meal balanced and easy to reheat.
Can I Prep The Skewers Ahead Before Cooking?
Yes. You can assemble the skewers up to 24 hours ahead and keep them covered in the refrigerator. I'd wait to brush on most of the teriyaki sauce until cooking so it doesn't burn or get too sticky too early.
Final Thoughts
This Hawaiian Chicken Teriyaki Skewer Meal Prep is the kind of recipe that makes healthy eating feel easier because it checks the boxes: protein, carbs, veggies, flavor, and simple storage.
I've found that meals like this help reduce decision fatigue during the week. You open the fridge, grab a container, reheat, and you're done. That's the real win with meal prep.
If you love this recipe, check out the Workweek Lunch Meal Planner to make healthy meal prep simple and stress-free all week long.
Ingredients
- ½ cup Coconut Aminos
- ½ cup rice wine vinegar
- ⅓ cup pineapple juice
- 3 tbs Honey
- 2 cloves garlic minced
- 2 teaspoon fresh grated ginger
- ½ teaspoon Salt
- ¼ teaspoon black pepper
- 2.5 pounds skinless chicken breast cut into bite sized pieces
- 1 green bell pepper cut into bite sized pieces
- 1 orange bell pepper cut into bite sized pieces
- avocado oil as needed for grill
Instructions
- In a medium bowl, whisk together coconut aminos, rice vinegar, pineapple juice, honey, garlic, ginger, salt, and pepper. Reserve about ⅓ cup of marinade. Combine remaining marinade with chicken, making sure chicken is well coated. Cover with plastic wrap and chill in the fridge for 30 minutes, no longer than 1 hour.*
- If using wooden skewers, soak skewers in water for at least 30 minutes.
- Preheat the grill for high heat
- Thread chicken, onion, and bell peppers onto soaked wooden skewers. Brush oil over grill grates. Place assembled chicken skewers once grill registers 400 degrees F. Brush other side of chicken skewers with oil. Cook for about 5-7 minutes on each side until chicken is cooked through and registers at least 165 degrees F on an instant read kitchen thermometer.
- Warm up reserved marinade. Brush onto cooked chicken skewers. Serve warm.
- NOTE: • Do not marinade chicken for more than 1 hour. If marinated too long, certain enzymes from the pineapple juice will over tenderize the meat. • If desired, thicken reserved marinade/sauce with xanthan gum.
Leave a Reply