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
- 1Preheat the oven to 400 degrees. Drain the pineapple juice from the can to use in the sauce (it should be about 3/4 cup juice total). Save the pineapple chunks for later. Combine the pineapple juice, grated ginger, minced garlic, soy sauce, rice vinegar, brown sugar, and cornstarch in a small sauce pot. Stir until everything is well combined and the cornstarch is dissolved. Cook the mixture over medium heat until it begins to boil and becomes thick and glossy. Turn the burner off and add the pineapple chunks to the sauce.
- 2Coat a small casserole dish with non-stick spray. Arrange the chicken thighs in the dish so that they are not overlapping. Pour the pineapple teriyaki sauce over the chicken, allowing some to get under the chicken pieces.
- 3Bake the chicken in the preheated oven for 35 minutes, or until the chicken is cooked through. Top the chicken with the sliced green onions. To serve, scoop one chicken thigh plus pineapple pieces and sauce over a bowl of cooked rice.
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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