Baked Pineapple Chicken

8 Pieces246 cals

Take your sweet and savory meal prep to the next level with this easy to make Baked Pineapple Chicken recipe! Made with simple ingredients, high in protein, and packed with all the right flavors.

For this one you’re going to need a mixing bowl for your marinade, a bag or container to marinate, and a dish to bake your chicken in.

Start by taking out 3 pounds of chicken breast, trimming the fat off of them, and putting your chicken into a gallon sealable plastic bag or container.

Pineapple Marinade

Make your pineapple marinade by adding into your mixing bowl 20 ounces of unsweetened pineapple chunks, 2 tablespoons of a sugar free syrup, 2 tablespoons of a reduced sodium soy sauce, 1/4 teaspoon of black pepper, 1/2 of a chopped up sweet onion, 1/2 teaspoon of ground ginger, 1 teaspoon of lemon juice, and 3-4 broken up slices of a naval orange.

Make sure to buy the pineapple chunks that are in “natural juice” to avoid added unnecessary sugar.

Mix all of those ingredients together then pour them into the bag or container with your chicken and seal it. As you seal it try and push all of the air out of the bag or container.

Move your chicken around a bit then put your chicken into the fridge to marinate for at least 2-5 hours.

Remove your chicken from the fridge and pour everything into your baking dish.

Throw your chicken into the oven and bake your baked pineapple chicken on 375F/190F for 45 minutes or until the internal temperature of your chicken is at least 165F/74C.

Ready for a pineapple dessert? Try our Protein Pineapple Upside-Down Cake Recipe!

Baked Pineapple Chicken Recipe

Baked Pineapple Chicken

Sweet and savory meal prep is here with this healthy Baked Pineapple Chicken recipe! Packed with protein and made with simple ingredients.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Main Course
Cuisine: American
Keyword: baked, healthy, pineapple chicken
Servings: 8 Pieces
Calories: 246kcal
Cost: $8.20

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  • 3 Pounds Chicken Breast
  • 20 Ounces Pineapple - Unsweetened Chunks
  • 2 Tablespoons Syrup - Sugar Free
  • 2 Tablespoons Soy Sauce - Reduced Sodium
  • ¼ Teaspoon Black Pepper
  • ½ Sweet Onion - Mine was 150g
  • ½ Teaspoon Ground Ginger
  • 1 Teaspoon Lemon Juice
  • 3-4 Slices Orange - Naval


  • Chop up your Sweet Onion
  • Cut your Orange Slices in half
  • Combine all of your ingredients together aside from the Chicken Breast into a bowl
  • Mix them together
  • Add your Chicken Breast and mix into a 1 gallon bag
  • Remove any air from the bag
  • Mix everything together once the bag is sealed
  • Let marinate in the fridge for 2-5 hours
  • Remove and place everything into a baking dish
  • Bake on 375F/190C for 45 minutes



Calories in the WHOLE recipe:
  • Calories: 1975
  • Fat: 11g
  • Saturated Fat: 0g
  • Sodium: 466mg
  • Carbs: 91g
  • Fiber: 9g
  • Sugar: 67g
  • Protein: 378g


Calories: 246kcal | Carbohydrates: 11.3g | Protein: 47.2g | Fat: 1.3g | Saturated Fat: 0g | Sodium: 58.2mg | Fiber: 1.1g | Sugar: 8.3g


  1. Brian B on July 24, 2013 at 12:00 am

    I made this for dinner tonight and wow was this good!! I wasn’t sure what you meant by the sugar free syrup, luckily I had some agave syrup and that seemed to do the trick. This has been my favorite recipe of yours I’ve tried so far 🙂

    • Derek Howes on July 24, 2013 at 12:00 am

      Thanks for the feedback Brian! 🙂

  2. Gianpaolo on July 17, 2013 at 12:00 am

    This was real good. I love pineapple pizza and the combo of salty/sweet so this was real delicious for me.

    Also, it was really low calorie so I could eat 2 servings at a time instead of having something sit in my refrigerator for a week.

    Keep em’ coming!

    • Derek Howes on July 19, 2013 at 12:00 am

      Glad ya liked it GP! Always appreciate your feedback. Thank you my friend

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