Your Diet Expert

1. Warm Introduction 🌴

There’s something truly special about recipes that remind you of sunshine, palm trees, and a sense of calm — even on a busy weekday. This High-Protein Hawaiian Grilled Teriyaki Chicken does exactly that. It’s the kind of meal that smells like a summer BBQ but feels right at home on your fitness meal prep menu.

I first fell in love with Hawaiian-style teriyaki chicken on a trip where everything smelled like caramelized pineapple and smoky grill marks. Back then, I wasn’t thinking about macros — just flavor. But later, when I started focusing on my high-protein nutrition goals, I missed that juicy, sweet-savory perfection. So, I recreated it in a clean, macro-balanced way using lean chicken breast, homemade low-sugar teriyaki sauce, and natural pineapple juice for sweetness.

Now, this recipe has become one of my go-to high-protein dinners — simple to prep, packed with over 40g of protein per serving, and so satisfying you’ll forget it’s healthy.

Whether you’re building muscle, cutting calories, or just want a lean, flavorful weeknight meal, this high-protein Hawaiian grilled teriyaki chicken will win you over with its tropical flair and fitness-friendly macros.

2. What Makes This Recipe Stand Out 🍍

This isn’t your average teriyaki chicken — it’s optimized for nutrition, flavor, and fitness. Here’s why it’s special:

• 💪 High Protein, Low Fat: Made with boneless, skinless chicken breast for lean, pure protein.
• 🔥 Perfect for Meal Prep: Easy to grill, bake, or air fry — stays juicy for days.
• 🍯 Naturally Sweetened: No refined sugars, just a touch of honey and pineapple juice.
• 🥗 Balanced Macros: Ideal for post-workout recovery, muscle repair, or fat-loss meal plans.
• 🌞 Hawaiian Vibes: The combination of smoky grilled flavor, sweet glaze, and tangy pineapple feels indulgent while staying 100% clean.

The best part? You get that sticky, glossy teriyaki coating without the added sodium or sugars of store-bought sauces. It’s everything you love about comfort food — reimagined for your health goals.

3. Personal Blogger Note ❤️

I still remember the first time I made this version after a heavy leg day. I was craving something flavorful — not another plain chicken-and-rice combo. So, I grabbed a can of pineapple juice, a few tablespoons of low-sodium soy sauce, and whisked together a quick homemade teriyaki marinade.

By the time the chicken hit the grill, the aroma was unreal — smoky, sweet, and tangy all at once. When I finally sat down to eat, I realized this wasn’t just a meal… it was motivation on a plate.

Now, I batch-cook this every Sunday. It’s the perfect meal prep recipe — quick, portable, and versatile enough to pair with brown rice, quinoa, or roasted veggies.

If you’ve ever struggled to find a healthy, high-protein recipe that actually excites you, this Hawaiian grilled chicken is the answer.

4. Equipment Needed 🔧

To make this recipe smooth and foolproof, here’s what you’ll need:

• Mixing Bowls: For marinating the chicken evenly.
• Whisk: To blend your homemade teriyaki sauce to perfection.
• Grill or Grill Pan: For that authentic char and smoky flavor (air fryer or oven works too!).
• Tongs: Helps flip chicken without losing juices.
• Meat Thermometer: Ensures perfect doneness (165°F for chicken breast).
• Meal Prep Containers: Perfect for portioning out your protein for the week.

💡 Pro tip: A nonstick grill pan is great if you live in an apartment — you’ll still get those golden grill marks without firing up an outdoor grill.

5. Ingredients with Substitutions 🥣

Main Ingredients:

• 2 lbs boneless, skinless chicken breasts
• 1 cup pineapple juice (unsweetened)
• ¼ cup low-sodium soy sauce (or coconut aminos)
• 2 tbsp honey (or monk fruit syrup for low sugar)
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 tbsp rice vinegar
• 1 tbsp olive oil (or avocado oil)
• 1 tbsp cornstarch (optional, for thickening glaze)

Protein-Boosting Add-Ins:

• 1 scoop unflavored whey protein powder (optional — helps glaze cling to chicken while adding protein)
• 2 tbsp Greek yogurt (adds moisture if baking or air frying)

Garnishes:

• Fresh pineapple slices, green onions, sesame seeds (optional but beautiful!)

Substitutions:

• Soy-free: Use coconut aminos.
• Dairy-free: Skip Greek yogurt and add a touch more oil.
• Plant-based: Use extra-firm tofu or tempeh instead of chicken (marinate longer for flavor).

6. Step-by-Step Cooking Process 🔥

Step 1: Prepare the Marinade

In a large bowl, whisk together pineapple juice, soy sauce, honey, garlic, ginger, rice vinegar, and olive oil. If using protein powder, whisk it in last to avoid clumps.

Step 2: Marinate the Chicken

Add chicken breasts to the marinade and let sit for at least 2 hours (overnight for best results). This helps the protein absorb flavor and stay juicy when grilled.

Step 3: Grill the Chicken

Preheat your grill or grill pan to medium-high heat.
Remove chicken from marinade (reserve ½ cup of it). Grill each side for 6–8 minutes, until the internal temp hits 165°F.

Step 4: Thicken the Sauce

While grilling, pour reserved marinade into a small saucepan. Add cornstarch slurry (1 tsp cornstarch + 1 tbsp water). Cook over medium heat until thickened into a glossy glaze.

Step 5: Glaze & Serve

Brush the teriyaki glaze over your grilled chicken in the last minute of cooking for a sticky, caramelized finish.

Serve hot with rice, veggies, or meal prep containers for the week!

7. Health & Nutrition Insights 💪

This recipe is a lean-protein powerhouse — each serving offers roughly 42g protein, under 300 calories, and minimal fat.

Here’s why it works so well for fitness and health goals:

• Protein: Builds lean muscle and speeds up recovery.
• Pineapple Enzymes (Bromelain): Help reduce inflammation post-workout.
• Low Fat & Sugar: Keeps it macro-friendly while still flavorful.
• Balanced Carbs + Protein: Perfectly timed for post-workout glycogen replenishment.

8. High Protein Plan & Macro Insights 📊

✅ Best time to eat: Post-workout lunch or dinner
✅ Ideal for: Muscle building, clean eating, or fat-loss meal plans
✅ Tip: Pair with brown rice or quinoa for complete amino acid balance

9. Serving + Pairing Ideas 🍽️

• Classic: Serve over jasmine rice with steamed broccoli.
• Low-Carb: Try with cauliflower rice or grilled zucchini.
• Meal Prep: Divide into 4–5 containers with veggies and grains for the week.
• Party Platter: Slice chicken and serve with pineapple skewers.

10. Storage & Meal Prep Tips 🧊

• Fridge: Store up to 4 days in airtight containers.
• Freezer: Freeze up to 2 months; thaw overnight in the fridge.
• Reheat: Microwave with a splash of water or grill for 2 minutes per side.

💡 Pro tip: Brush a little leftover glaze before reheating — it keeps the chicken moist and flavorful.

11. FAQ Section ❓

Q1: Can I make this dairy-free?
Yes! Just skip the Greek yogurt and use a touch of avocado oil for moisture.

Q2: How much protein per serving?
Each serving contains about 42 grams of lean protein.

Q3: Can I use tofu or tempeh instead?
Absolutely — marinate longer (8–12 hours) for best flavor absorption.

Q4: Can I meal prep this for the week?
Yes — it reheats beautifully and tastes even better the next day!

12. Kitchen Tips & Troubleshooting Notes 👩‍🍳

• Don’t over-marinate chicken for more than 24 hours — the acid can toughen it.
• For deeper flavor, grill pineapple slices alongside chicken.
• Always let chicken rest 5 minutes before slicing to retain juices.
• Avoid burning glaze — brush it on in the last minute of grilling.

13. Nutrition Breakdown (Approx.)

14. Recipe Details

Prep Time: 10 mins
Marinate Time: 2 hrs
Cook Time: 15 mins
Total Time: 2 hrs 25 mins
Course: Dinner / Meal Prep
Cuisine: Hawaiian / Asian-Inspired
Servings: 4
Calories: ~290 per serving

15. Closing Note ❤️

This High-Protein Hawaiian Grilled Teriyaki Chicken has become one of my absolute staples. It’s lean, flavorful, and feels like a tropical vacation — without breaking your diet or macros.

If you’re looking for something new to keep your fitness journey exciting, give this one a try. It’s proof that healthy food doesn’t have to be boring.

Alice

High-Protein Hawaiian Grilled Teriyaki Chicken Recipe

This High-Protein Hawaiian Grilled Teriyaki Chicken is juicy, sweet, and macro-balanced — with over 40g of protein per serving, it’s perfect for meal prep or post-workout fuel!

Print Recipe Pin Recipe

Prep Time 2 hours hrs 10 minutes mins

Cook Time 15 minutes mins

Total Time 2 hours hrs 25 minutes mins

Servings: 4

Course: Dinner, Meal prep

Cuisine: Asian-Inspired, Hawaiian, High-Protein

Calories: 290

Ingredients Method

Ingredients

  

• 2 lbs boneless skinless chicken breasts
• 1 cup unsweetened pineapple juice
• ¼ cup low-sodium soy sauce or coconut aminos
• 2 tbsp honey or monk fruit syrup for sugar-free option
• 2 cloves garlic minced
• 1 tsp freshly grated ginger
• 1 tbsp olive oil
• 1 tbsp rice vinegar
• 1 tbsp cornstarch for thickening glaze, optional

Method

 

1. In a large mixing bowl, whisk together the pineapple juice, soy sauce, honey, garlic, ginger, rice vinegar, and olive oil until fully blended. If you’re using whey protein powder to boost protein content, add it at this stage and whisk thoroughly to prevent clumping. The marinade should be slightly sweet, tangy, and aromatic — like tropical sunshine in a bowl!
2. Place chicken breasts in a resealable bag or shallow dish, pour the marinade over, and seal. Refrigerate for at least 2 hours — or overnight if you want deeper flavor. The acidity from pineapple juice helps tenderize the meat, while the soy and honey infuse it with a delicious savory-sweet balance. Turn the chicken halfway through marinating for even coating.
3. Preheat your grill or grill pan to medium-high heat. Lightly oil the grates to prevent sticking. Remove chicken from marinade (save ½ cup of it for later). Grill each side for about 6–8 minutes, depending on thickness, until internal temperature reaches 165°F (75°C). You should see nice golden-brown grill marks and caramelized edges.
4. While the chicken grills, pour the reserved marinade into a small saucepan. Whisk in a cornstarch slurry (1 tsp cornstarch mixed with 1 tbsp cold water). Bring to a gentle simmer over medium heat and stir until it thickens into a glossy glaze — about 3–4 minutes. This will be your finishing sauce, rich and shiny like restaurant-style teriyaki.
5. In the last minute of grilling, brush a generous layer of your homemade teriyaki glaze over each chicken breast. This locks in moisture and adds that beautiful sticky-sweet finish. Let the chicken rest for 5 minutes before slicing to retain all its juices. Serve with rice, roasted veggies, or grilled pineapple for the full Hawaiian experience.