TL;DR: This Sheet Pan Teriyaki Chicken and Pineapple Fried Rice is a sweet, savory, and simple meal prep recipe that makes four balanced meals in under an hour. I love this one because the chicken and fried rice cook together on one sheet pan, which means less cleanup and less decision fatigue during a busy week.
When I want something that feels like takeout but still fits into a realistic meal prep routine, this is the kind of recipe I come back to. You get tender teriyaki chicken, pineapple fried rice, veggies, ham, ginger, garlic, and sesame oil all in one meal.
This recipe is especially helpful when you want a fast dinner meal prep option that doesn't require juggling multiple pans. It also fits perfectly into a weekly prep routine alongside other Sheet Pan Meals and Lunch Meal Prep Recipes.
Summarize this Recipe or Get Macros
Why You'll Love This Recipe
- One-pan cooking: The chicken and pineapple fried rice bake together on a single sheet pan.
- Great for meal prep: You get four ready-to-go meals in less than 50 minutes.
- Sweet and savory flavor: Pineapple, teriyaki sauce, ham, ginger, and garlic make this feel satisfying without relying on takeout.
- Easy cleanup: Foil helps keep the pan clean and makes this recipe weeknight-friendly.
- Simple ingredients: Everything is easy to find at most grocery stores.
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice Ingredients:
- 2 lbs. Chicken Breasts (boneless, skinless; pounded until ~½" -1" thick)
- 2 C. Cooked Brown Rice (preferably day old rice)
- 1 C. Gluten-free Teriyaki Sauce (divide in half)
- ¼ C. Fresh Pineapple Chunks (or canned)
- ¼ C. Diced Ham (uncured)
- ¼ C. Diced Red Onion
- 3 tsp. Sesame Oil
- ½ tsp. Ground Ginger
- 1 Grated Garlic Clove
- ½ C. Frozen Diced Veggie Mix (such as peas, carrots, corn, green beans)
- Optional: 1 tsp. Black Sesame Seeds; 4 C. Mixed Greens
How To Make Sheet Pan Teriyaki Chicken And Pineapple Fried Rice
Step 1: Preheat The Oven
Preheat your oven to 400°F. I like starting with a hot oven so the chicken cooks evenly and the rice mixture gets a little texture around the edges.
Step 2: Make A Foil "Baking Dish"
Using foil, create a baking dish shape by folding the edges over a few times to create sturdy walls. Pinch the corners together to help create a decent seal.
Place this foil dish onto one half of a baking sheet. You can also line the entire sheet pan with foil first for even easier cleanup later.
Step 3: Add The Chicken
Place the pounded chicken breasts inside the foil dish. Pour ½ cup teriyaki sauce over the chicken.
Bake for 15 minutes.
Step 4: Mix The Pineapple Fried Rice
While the chicken bakes, add the cooked brown rice, sesame oil, frozen veggies, red onion, pineapple, ham, ginger, and garlic to a medium bowl.
Mix until everything is well combined. This is where day-old rice works best because it is a little drier and holds up better in the oven.
Step 5: Add The Rice To The Sheet Pan
After the chicken has baked for 15 minutes, carefully remove the sheet pan from the oven.
Spread the rice mixture onto the empty half of the baking sheet. Return the pan to the oven and bake for another 10 to 15 minutes, or until the chicken reaches an internal temperature of 165°F.
Step 6: Finish And Portion
Remove the sheet pan from the oven. Pour the remaining ½ cup teriyaki sauce over the chicken.
Slice or portion the chicken and divide it into meal prep containers with the pineapple fried rice. I like serving this over mixed greens and finishing with sesame seeds for a little crunch.
How To Store This Meal Prep
The best way to store this meal prep is in airtight containers with the chicken and rice separated when possible. A two-compartment meal prep container works well because it keeps the teriyaki chicken from making the rice too soft.
Store in the refrigerator for up to 4 days.
For best results:
- Let the chicken and rice cool before sealing the containers.
- Keep optional mixed greens separate until serving.
- Add sesame seeds after reheating so they keep their texture.
This recipe makes 4 servings, which makes it perfect for a Monday through Thursday lunch prep.
Helpful Tips And Ingredient Swaps
- Use day-old rice: Fresh rice can be too moist and soft. Day-old brown rice works better for oven-fried rice.
- Swap the protein: Chicken thighs can be used instead of chicken breasts. Just make sure they reach 165°F.
- Make it gluten-free: Use certified gluten-free teriyaki sauce.
- Add more veggies: Bell peppers, broccoli, snap peas, or edamame would work well.
- Use canned pineapple: Just drain it well so the rice doesn't become watery.
- Keep greens separate: If serving with mixed greens, pack them separately until you're ready to eat.
Nutrition Facts
Estimated nutrition per serving, based on 4 servings:
- Calories: 510
- Protein: 55g
- Carbs: 42g
- Fat: 12g
- Fiber: 4g
Nutrition will vary depending on the teriyaki sauce, ham, rice, and portion sizes you use. For more personalized tracking, you can use the Macro Calculator.
FAQs
Can I Use White Rice Instead Of Brown Rice?
Yes. White rice works well in this recipe, especially jasmine rice or long-grain rice. I prefer brown rice when I want a little more fiber, but white rice gives this dish a softer takeout-style texture.
Can I Make This Without Ham?
Yes. You can leave the ham out completely or replace it with turkey bacon, diced chicken sausage, or extra veggies. The ham adds savory flavor, but the recipe still works without it.
What Is The Best Teriyaki Sauce For This Recipe?
Use a sauce you already enjoy because it carries a lot of the flavor. If you need this recipe to be gluten-free, choose a gluten-free teriyaki sauce or make your own with tamari.
How Do I Know When The Chicken Is Done?
The chicken is done when it reaches an internal temperature of 165°F. I recommend using a meat thermometer so you don't have to guess. That one small tool can save you from dry chicken and undercooked chicken.
Can I Double This Recipe?
Yes, but I recommend using two sheet pans instead of overcrowding one. When the pan is too full, the rice steams instead of getting that oven-fried texture.
Final Thoughts
This Sheet Pan Teriyaki Chicken and Pineapple Fried Rice is one of those meal prep recipes that checks the boxes I care about most: simple ingredients, easy cleanup, balanced flavor, and meals that still taste good a few days later.
I've found that meal prep gets easier when the recipes do more than just feed you once. This one gives you structure for the week, keeps lunch interesting, and helps you skip the takeout decision when life gets busy.
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
- 2 pounds Chicken Breast boneless/skinless pound to 1 inch thick
- 2 cups cooked brown rice preferably day old rice (this gives a better "fried rice" texture)
- 1 cup Gluten Free Teriyaki Sauce divide in 2
- ¼ cup fresh pineapple diced
- ¼ cup ham diced
- ¼ cup red onion diced
- 1 tablespoon sesame oil
- ½ teaspoon Ground Ginger
- 1 clove garlic grated
- ½ cup diced frozen mixed veggies
Optional
- 1 teaspoon black sesame seeds
- 4 cups mixed greens
Instructions
- Preheat oven to 400℉.
- Using foil, create a baking dish-like shape by folding edges of foil over a few times to create makeshift walls and pinch corners together create a decent seal - place onto a baking sheet so that proportionally, it takes up half the baking sheet. Optional: Prior to placing foil "baking dish" onto baking sheet, line baking sheet with foil for even easier clean up later on.
- Next, place pounded chicken breasts in foil "baking dish" and cover with ½ cup teriyaki sauce. Bake for 15 minutes.
- While the chicken bakes, in a medium bowl mix rice, oil, frozen veggies, onion, pineapple, ham, ginger, and garlic until well-combined. Set aside until chicken has finished cooking for 15 minutes.
- Then, spread rice mixture onto empty half of baking sheet and continue to bake for another ~10-15 minutes, or until chicken is fully-cooked (reaching internal temperature of 165℉).
- Remove from oven, pour remaining ½ cup teriyaki sauce over chicken breasts to finish and serve with pineapple oven fried rice (and optional ingredients).
- Serve, store, and enjoy!
Shay says
This looks delicious, however I find your nutrition claims to be wildly inaccurate! When punched into a nutrition analyzer, this is over 1000 calories and 30+ carbs!
Sarah Kesseli says
Hi Shay, thank you for your message. yes, the carb count was typed in incorrectly. It should have been 44.1g of carbs not 4.1g of carbs. However, the total calorie count is accurate.