Skillet Pineapple BBQ Chicken
Skillet Pineapple BBQ Chicken contains 33g protein and 354 calories per serving, pairing carbs from pineapple with complete poultry protein. Six servings cook in one pan, giving you a repeatable American-style dinner that tracks consistently meal-to-meal. Carb timing flexibility makes this work for pre-workout fueling or post-training recovery depending on your session schedule.
Ingredients
- •Vegetable oil(15g)
- •Chicken Thigh, Boneless Skinless(1043g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Pineapple(567g)
- •BBQ Sauce(120g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •JalapeñO Pepper
- •Green Onion (Scallion)
- •pinch salt ($0.02)
- •pinch freshly cracked black pepper ($0.03)
Instructions
- 1Pat the chicken thighs dry and season both sides generously with salt and pepper. Cut the pineapple into chunks and slice the jalapeño and green onions; set aside.
- 2Heat vegetable oil in a large oven-safe skillet over medium-high heat until shimmering, about 2–3 minutes. Add the chicken thighs skin-side down and cook 6–8 minutes until golden brown and the skin renders, then flip and cook another 5–7 minutes until the second side is golden and the internal temperature reaches 165°F. Transfer to a clean plate.
- 3Reduce heat to low and add the pineapple juice to the skillet, scraping up the browned bits from the bottom with a wooden spoon, about 1–2 minutes. Stir in the BBQ sauce until combined and thickened, about 2–3 minutes; adjust consistency with more juice if needed and taste for salt.
- 4Return the chicken thighs to the skillet and add the pineapple chunks, turning both to coat thoroughly in the sauce. Spoon extra sauce over the top.
- 5Move the oven rack to 6 inches below the broiler and preheat to high. Transfer the skillet to the oven and broil 4–6 minutes until the sauce caramelizes at the edges and slightly darkens on the chicken and pineapple.
- 6Remove from the oven and top with the sliced jalapeño and green onions.
- 7Divide the chicken, pineapple, and sauce evenly into 6 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
354
calories
33g
protein
17g
fat
- Carbohydrates
- 21g
- Saturated fat
- 3.3g
- Sodium
- 315 mg
- Dietary fiber
- 1.5g
6 servings per batch · ~291g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Skillet Pineapple BBQ Chicken have per serving?
Each serving provides 33g of protein and 354 calories with 17g fat and 21g carbs. This is a lean, moderate-calorie option that keeps protein high relative to total calories.
How long does Skillet Pineapple BBQ Chicken take to prep?
Quick prep stovetop cooking produces 6 servings per batch, allowing you to prepare nearly a full week of dinners in one preparation session. This batch efficiency makes weeknight cooking optional.
Is Skillet Pineapple BBQ Chicken good for fat loss?
At 354 calories and 33g protein per serving, this recipe is well-suited for fat loss phases where maintaining protein intake on a calorie deficit is the primary goal. The moderate carbohydrate content supports training without excess calories.
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