Hawaiian BBQ Chicken Bowls
This Hawaiian BBQ Chicken Bowls recipe delivers 26g protein and 271 calories per serving—a lean option that balances protein with controlled calories. Quick stovetop cooking yields 4 servings in a single batch. Prepare this for consistent mid-range macros across multiple training days without repetitive meal structures.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •sea salt and freshly-cracked black pepper
- •Bell Pepper
- •Yellow Onion
- •Pineapple
- •BBQ Sauce(160g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
Instructions
- 1Heat 1 tablespoon oil in a large sauté pan over medium-high heat. Add chicken, season it with a few pinches of salt and pepper. Sauté for 4-5 minutes, stirring and flipping occasionally, until the chicken is cooked through and no longer pink inside. Transfer chicken to a clean plate, and set aside.
- 2Add the remaining tablespoon of oil to the sauté pan. Add peppers and onion, and sauté for 3 minutes, stirring occasionally. Add the pineapple and sauté for 3-4 more minutes, stirring occasionally, until the vegetables reach your desired level of tenderness. (I like mine with a bit of crisp, not completely soft.)
- 3Add the cooked chicken and bbq sauce to the sauté pan with the veggies, and toss everything until combined. Taste and season with additional salt and pepper as needed.
- 4Serve immediately over rice or quinoa (or plain, or whatever sounds good), garnished with your desired toppings. Or, refrigerate in airtight containers for up to 3 days, or freeze for up to 3 months.
Nutrition — Per Serving
271
calories
26g
protein
11g
fat
- Carbohydrates
- 16g
- Saturated fat
- 1.7g
- Sodium
- 462 mg
- Dietary fiber
- 0.4g
4 servings per batch · ~161g each
Macro data sourced from USDA FoodData Central
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How much protein does Hawaiian BBQ Chicken Bowls have per serving?
Each serving provides 26g of protein with 271 calories, delivering solid protein density for a lunch option. Macros include 11g fat and 16g carbs per serving.
How long does Hawaiian BBQ Chicken Bowls take to prep?
This is a quick prep recipe that makes 4 servings in one stovetop session, making it efficient for meal prepping lunches or mid-week protein bowls. You can have multiple meals ready in minimal time.
Are Hawaiian BBQ Chicken Bowls good for fat loss?
At 271 calories and 26g protein per serving, these bowls fit well into a fat loss phase with a strong protein-to-calorie ratio. The lower carb content (16g) keeps them lean without sacrificing satiety.
