
Baked Pineapple Teriyaki Chicken Thighs
This Baked Pineapple Teriyaki Chicken Thighs delivers 32g protein and 378 calories per serving — thigh meat maintains moisture through batch storage better than breast. Preps 4 servings quickly on the stovetop, adding flavor variety to repetitive protein rotations. Efficient for anyone structuring high-protein weeks without cooking fatigue.
Ingredients
- •Pineapple(425g)
- •Ginger, Fresh Root
- •Garlic(120g)
- •Soy Sauce, Low Sodium(60g)
- •Vinegar, Rice(23g)
- •Brown sugar(30g)
- •Cornstarch(15g)
- •Chicken Thigh, Boneless Skinless(567g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Green Onion (Scallion)(300g)
Instructions
- 1Pat the chicken thighs dry with paper towels and arrange them skin-side up in a large skillet without overlapping.
- 2Heat the skillet over medium-high heat for 2–3 minutes until hot, then place the chicken thighs skin-side down in the dry pan. Cook for 8–10 minutes over medium-high heat until the skin is golden brown and crispy, then flip and cook for another 4–5 minutes until the second side is lightly browned. Transfer the chicken to a plate.
- 3In a small bowl, whisk together the pineapple juice (about 3/4 cup), minced garlic, grated ginger, soy sauce, rice vinegar, brown sugar, and cornstarch until the cornstarch is fully dissolved and no lumps remain.
- 4Pour off all but 1 tablespoon of fat from the skillet, then pour the sauce mixture into the pan. Cook over medium heat for 3–4 minutes, stirring constantly, until the sauce thickens and becomes glossy and coats the back of a spoon. Stir in the pineapple chunks.
- 5Return the chicken thighs to the skillet, nestling them into the sauce skin-side up. Reduce heat to medium-low, cover with a lid, and simmer for 12–15 minutes until the internal temperature of the thickest part of the thigh reaches 165°F.
- 6Remove the skillet from heat and sprinkle the sliced green onions evenly over the chicken and sauce.
- 7Divide the chicken thighs, pineapple pieces, and sauce evenly into 4 airtight containers while hot, allowing the sauce to cool slightly before sealing.
- 8Serve each portion over cooked rice, spooning extra sauce over the top.
Nutrition — Per Serving
378
calories
32g
protein
12g
fat
- Carbohydrates
- 41g
- Saturated fat
- 2.4g
- Sodium
- 649 mg
- Dietary fiber
- 4.2g
4 servings per batch · ~385g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Pineapple Teriyaki Chicken Thighs have per serving?
Each serving provides 32g of protein and 378 calories with 12g fat and 41g carbs. The higher carbohydrate content makes this option well-suited for post-workout meals or training days when you need glycogen replenishment alongside protein.
How long does Baked Pineapple Teriyaki Chicken Thighs take to prep?
Quick prep on the stovetop batch-cooks 4 servings at once, ideal for preparing multiple dinners in one session. The Asian flavor profile doesn't require extended cooking time despite using thighs instead of leaner breast meat.
Is Baked Pineapple Teriyaki Chicken Thighs good for muscle gain?
At 32g protein and 378 calories per serving, this recipe works well for muscle gain phases where you're adding carbs to support training. The 41g carbs per serving make it valuable for replenishing glycogen and supporting strength performance.
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