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–+ servings
Close-up of a Simple Weekly Lunch Meal Prep bowl with grilled chicken, pineapple chunks, and cauliflower rice.

Pineapple Chicken with Cauliflower Rice

This recipe offers a flavorful and healthy meal prep option for busy families, featuring marinated chicken and a vibrant cauliflower rice mixture.
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Prep Time 15 minutes
Cook Time 25 minutes
Marinating Time 3 hours
Total Time 3 hours 40 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken and Marinade
  • 1 fresh pineapple pineapple peeled, cored and cubed (about 3 cups), divided
  • 1/2 cup plain or coconut Greek yogurt
  • 2 tablespoons chopped fresh cilantro divided
  • 3 tablespoons lime juice divided
  • 3/4 teaspoon salt divided
  • 1/4 teaspoon crushed red pepper flakes
  • 1/8 teaspoon chili powder
  • 4 boneless skinless chicken breast halves chicken breast halves 6 ounces each
For the Cauliflower Rice
  • 3 cups fresh cauliflower florets about 1/2 small cauliflower
  • 1 tablespoon canola oil
  • 1 small red onion finely chopped
  • 1/2 cup chopped fresh cilantro remaining
Optional Toppings
  • 1 cup cubed fresh pineapple remaining
  • toasted sweetened shredded coconut
  • lime wedges

Equipment

  • Food processor
  • Large bowl
  • Large skillet
  • grill or broiler

Method
 

  1. For the marinade, combine 1 cup pineapple, yogurt, 2 tablespoons cilantro, 2 tablespoons lime juice, 1/4 teaspoon salt, pepper flakes, and chili powder in a food processor. Process until blended. Toss chicken with marinade in a large bowl. Cover and refrigerate for 1-3 hours.
  2. Pulse cauliflower in a clean food processor until it resembles rice. Do not overprocess.
  3. Heat oil in a large skillet over medium-high heat. Sauté onion until lightly browned, 3-5 minutes.
  4. Add cauliflower to the skillet and cook, stirring, until lightly browned, 5-7 minutes.
  5. Stir in 1 cup pineapple, the remaining 1 tablespoon lime juice, and 1/2 teaspoon salt. Cover and cook over medium heat until cauliflower is tender, 3-5 minutes. Stir in the remaining 1/2 cup cilantro. Keep warm.
  6. Preheat grill or broiler. Drain chicken, discarding marinade. Place chicken on an oiled grill rack over medium heat or in a greased foil-lined pan. Grill or broil until a thermometer reads 165°, 4-6 minutes per side. Let stand 5 minutes before slicing.
  7. To serve, divide the cauliflower mixture among 4 bowls. Top with sliced chicken and the remaining 1 cup pineapple. Add optional coconut and lime wedges if desired.

Notes

This recipe is naturally gluten-free and can be adapted for various dietary needs. For a vegan option, substitute the chicken with firm tofu and use a dairy-free yogurt alternative.

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