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Hawaiian Chicken over rice.

Healthier Hawaiian Chicken

Healthier Hawaiian Chicken made with baked pineapple and bell pepper is the perfect light and hearty meal! Full of tropical flavors its perfect served over rice.
Course Main Course
Cuisine American, Asian
Keyword Hawaiian Chicken
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 6 servings
Calories 523kcal
Author Catalina Castravet


  • 4 chicken breasts boneless and skinless - cut into 1-inch cubes
  • Salt and pepper to taste
  • 1 cup cornstarch
  • 3 large eggs beaten
  • 1/4 cup vegetable oil

Sauce Ingredients:

  • 1 cup pineapple juice use from the pineapple can
  • 1/2 cup orange juice
  • 2 tablespoons lime juice
  • 1 lime zested
  • 1/2 cup brown sugar
  • 1/3 cup low-sodium soy sauce
  • 1 teaspoon rice vinegar
  • 2 cloves garlic minced
  • 2 tablespoons cornstarch
  • 1 red bell pepper chopped
  • 1 20 oz. can pineapple tidbits drained


  • Green onions chopped
  • Sesame seeds


  • Preheat oven to 325° F.
  • Grease a 9x13-inch baking pan with cooking spray and set aside.
  • Add chicken to a large bowl and season it with salt and pepper.
  • Place cornstarch in a large bowl, and eggs in another medium bowl.
  • Dip seasoned chicken pieces in cornstarch to coat, then coat in eggs.
  • Place a large non-stick skillet over medium-high heat. Add vegetable oil.
  • Once the oil is hot, cook coated chicken, in batches so you don't over-crowd pan, until golden-brown on all sides.
  • Once cooked, place the chicken in the prepared baking dish.
  • In a medium bowl whisk together all the sauce ingredients. Pour evenly over the chicken.
  • Distribute the chopped bell pepper and pineapple evenly on top of the chicken.
  • Bake, uncovered, for 1 hour, stirring the mixture a few times.
  • Remove from the oven and let stand 10 minutes before serving.
  • Serve over rice, garnish with green onions and sesame seeds.



Calories: 523kcal | Carbohydrates: 59g | Protein: 37g | Fat: 16g | Saturated Fat: 9g | Cholesterol: 178mg | Sodium: 688mg | Potassium: 840mg | Fiber: 2g | Sugar: 31g | Vitamin A: 884IU | Vitamin C: 90mg | Calcium: 56mg | Iron: 2mg