Baked Pineapple CHICKEN Recipe

Baked Pineapple Chicken Recipe
Written by The Protein Chef

Do you like pineapple? Do you like chicken? Then you’ll love this baked pineapple chicken recipe! Easy, delicious, and most of all healthy!

Here is the recipe:

  • 3 Pounds (48 Ounces) Chicken Breast
  • 20 Ounces (567g) Unsweetened Pineapple Chunks
  • 2 Tablespoons Sugar Free Syrup
  • 2 Tablespoons Reduced Sodium Soy Sauce
  • 1/4 Teaspoon Black Pepper
  • 1/2 Sweet Onion (around 150g)
  • 1/2 Teaspoon Ground Ginger
  • 1 Teaspoon Pure Lemon Juice
  • 3-4 Slices of a Naval Orange

Calories in the WHOLE recipe:

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

Calories per Container (if you make 8):

  • Calories: 246.875
  • Fat: 1.375g
  • Saturated Fat: 0g
  • Sodium: 58.25mg
  • Carbs: 11.375g
  • Fiber: 1.125g
  • Sugar: 8.375g
  • Protein: 47.25g

Chop up your Sweet Onion. Cut your Naval 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 (after trimming the fat off of it) and mix into a 1 gallon ziploc bag. Remove any air from the bag and mix everything together once the bag is sealed. Let marinate in the fridge for at least 2-5 hours (overnight works even better). After at least 2-5 hours remove and place everything into a baking dish. Bake on 375°F/190°C for 45:00. Enjoy!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • 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!

  • 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 🙂

Leave a Comment

Join TPC Free!

FREE exclusive content, sales, weekly re-cap, upcoming projects, and MUCH MORE!

Subscribe now

You're awesome!