Skinny Hawaiian BBQ Chicken Meal Prep Bowls
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Sweet, tangy, and perfectly balanced—these Skinny Hawaiian BBQ Chicken Meal Prep Bowls are the ultimate healthy lunch or dinner idea. Juicy BBQ chicken, fluffy rice, refreshing pineapple tidbits, and crunchy tangy slaw come together for a tropical-inspired meal you’ll love prepping ahead.
This skinny sauce has the perfect combo or sweet and spicy which if you know me well enough you know that sweet and spicy is my jam!!
Why You’ll Love This Hawaiian BBQ Chicken Meal Prep
These Skinny Hawaiian BBQ Chicken Bowls bring all the flavors of the islands straight to your kitchen. Tender chicken breast is coated in smoky BBQ sauce, then paired with sweet pineapple tidbits, crisp slaw tossed in a light tangy dressing, and fluffy rice. It’s the perfect balance of sweet, savory, and tangy—all in a healthy, portion-controlled meal prep bowl.
A Lightened-Up BBQ Chicken Bowl
Traditional BBQ chicken bowls can be heavy, but this “skinny” version keeps it lighter without losing flavor. Using lean chicken breast, a lighter BBQ sauce, and fresh pineapple makes this recipe lower in calories and WW-friendly while still tasting indulgent. It’s a wholesome, balanced meal you can feel good about enjoying all week.
Perfect for Meal Prep
These Skinny Hawaiian BBQ Chicken Bowls are perfect for easy weekly meal prep. The chicken stays juicy, the rice stays fluffy, and the tangy slaw holds its crunch in the fridge. Sweet pineapple tidbits add a refreshing pop of flavor to every bite. Simply portion everything into glass meal prep containers, and you’ll have ready-to-go, healthy lunches or quick dinners in minutes.
Skinny Hawaiian BBQ Chicken
Equipment
- 1 Air Fryer
- 1 Pressure Cooker/Rice Cooker
- 1 Sauce Pan
- 4 Glass Storage Containers
- 4 Plastic Condiment Containers
Ingredients
- 24 oz Chicken Breast
- 4 cups White Rice
- 4 cups Coleslaw Cabbage Mix
- 4 cups Pineapple Tidbits
- 4 tbsp Light Sesame Ginger Dressing (Newmans Own)
- 1/2 cup Diced Red Onions
- 1/4 cup Diced Green Onions
Skinny BBQ Sauce
- 1 cup GHughes Sugar Free Ketchup
- 6 tbsp Worcestershire Sauce
- 4 tbsp Hot Sauce
- 4 tbsp Apple Cider Vinegar
- 8 tbsp Swerve Brown Sugar
Instructions
- Start cooking your rice in the pressure/rice cooker.
- Air fry the chicken at 400 degrees for 10 minutes.
- While the chicken cooks, mix your slaw with sesame ginger dressing then set aside.
- Heat up your sauce ingredients until the brown sugar melts then take it off the burner to cool down. Once cool, pour into your condiment containers.
- Once the chicken is done, dump into the sauce and mix. Then weigh out in 6 ounces for four bowls.
- When your rice is done, measure out into each of your bowls.
- Add everything else into your bowls.
Notes
Kitchen Tools I Used for This Recipe (From My Amazon Storefront)
To make these Skinny Hawaiian BBQ Chicken Meal Prep Bowls as easy as possible, I used a few of my favorite kitchen tools and appliances. These essentials help with prepping, cooking, and storing your meals efficiently:
- Air Fryer – Perfect for cooking chicken quickly and getting a crispy, juicy finish.
- Instant Pot / Pressure Cooker – Great for perfectly cooking rice or steaming veggies in minutes.
- Chef’s Knife – Essential for chopping chicken, pineapple, and veggies with precision.
- Cutting Board – Protects your countertops and makes prep safe and easy.
- Mixing Bowls – Ideal for tossing chicken in sauce or mixing the tangy slaw.
- Measuring Spoons – Ensures your spices, sauce, and dressings are perfectly balanced.
- Measuring Cups – For accurate portioning of rice, sauces, and other ingredients.
- Glass Meal Prep Containers – Keep your bowls fresh and ready for the week.
- Condiment Containers – Handy for storing extra firecracker or BBQ sauce for meal prep.
If You Loved These Skinny Hawaiian BBQ Chicken Bowls, Try These Next!
Looking for more healthy, flavor-packed chicken meal prep ideas? Here are three of my favorite bowls that are easy, delicious, and perfect for weekly meal prep:
- Mango Pineapple Habanero Chicken Bowls – Sweet, tangy, and spicy chicken paired with rice and veggies for a tropical twist.
- Crispy Air Fryer Firecracker Chicken and Rice Bowls – Crunchy, spicy firecracker chicken with fluffy rice and fresh veggies for a bold meal prep option.
- Tangerine Chicken and Rice Bowls – Air fryer chicken tossed in a tangy tangerine glaze with broccoli and rice for a bright, healthy lunch or dinner.
Do you have the calories of this?