Quick Description
This High-Protein Hawaiian Huli Huli Chicken is juicy, smoky, and coated in a sweet-savory pineapple teriyaki glaze. Made with lean chicken and a tropical marinade, it delivers bold island flavor while staying protein-packed and meal-prep friendly. Perfect for grilling, baking, or pan-searing.
Servings & Timing
Serves: 6
Prep Time: 10 minutes
Marinate Time: 30 minutes – 8 hours (best flavor)
Cook Time: 15–20 minutes
Total Time: ~45 minutes (minimum)
Ingredients List
Chicken & Marinade
- 2½ lbs boneless skinless chicken thighs or breasts
- 1 cup teriyaki sauce ✅
- ½ cup pineapple juice ✅
- ¼ cup soy sauce (low sodium)
- ¼ cup brown sugar or honey
- 2 tbsp ketchup
- 1 tbsp rice vinegar or apple cider vinegar
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tbsp sesame oil
Optional Garnish
- Green onions, sliced
- Sesame seeds
- Grilled pineapple slices
Instructions
- Make the Marinade
In a bowl, whisk together:
Teriyaki sauce, pineapple juice, soy sauce, brown sugar, ketchup, vinegar, garlic, ginger, and sesame oil.
- Marinate the Chicken
Place chicken in a large zip bag or bowl.
Pour marinade over chicken.
Cover and refrigerate at least 30 minutes (up to 8 hours for best flavor).
- Cook the Chicken
Grill Method (Best):
Grill over medium heat for 6–7 minutes per side, basting with extra marinade.
Oven Method:
Bake at 400°F (200°C) for 18–22 minutes.
Pan Method:
Cook in skillet over medium heat for 6–7 minutes per side.
- Glaze
During the last 2 minutes, brush chicken generously with leftover marinade (boiled first for safety).
- Rest & Serve
Let rest 5 minutes, slice, and serve.
Nutrition (per serving – approximate)
Calories: 320
Protein: 38g
Carbs: 18g
Fat: 8g
Fiber: 0.5g
Sugar: 14g
Benefits
- High-Protein: Great for muscle recovery & fullness
- Sweet & Savory Flavor
- Meal-Prep Friendly
- Grill or Oven Ready
- Family-Friendly
Additional Notes
- Use sugar-free teriyaki for lower carbs
- Swap honey for monk-fruit syrup for keto version
- Add chili flakes for spicy Huli Huli
- Thighs = juicier, breasts = leaner
Dietary Info
High-Protein: Yes
Low-Carb Option: Yes (with sugar-free sauce)
Gluten-Free Option: Yes (use GF soy sauce)
Dairy-Free: Yes
Keto Option: With substitutions
Brief Introduction
Huli Huli Chicken is a famous Hawaiian street-food classic known for its sticky glaze and smoky flavor. This version keeps it healthy, protein-rich, and perfect for everyday meals.
Step-by-Step Cooking Guide
Mix marinade → Marinate chicken → Grill or bake → Glaze → Rest → Serve
Ingredient Details & Substitutions
- Teriyaki Sauce: Use low-sugar or homemade
- Pineapple Juice: Fresh or canned both work
- Chicken: Turkey cutlets also work
- Brown Sugar: Honey or monk fruit sweetener
Recipe Variations & Serving Suggestions
Variations
- Spicy pineapple Huli Huli
- Mango Huli Huli
- BBQ Huli Huli fusion
- Air-fryer version
Serve With
- Cauliflower rice
- Jasmine rice
- Grilled vegetables
- Pineapple salsa
- Cabbage slaw
Storage & Make-Ahead
Refrigerate: Up to 4 days
Freeze: Up to 2 months (marinated or cooked)
Reheat: Skillet or microwave
FAQs
Can I use bottled teriyaki?
Yes, low-sodium preferred.
Is it very sweet?
Balanced, adjust sugar to taste.
Can I cook in air fryer?
Yes – 380°F for 12–14 minutes.
Good for weight loss?
Yes, high protein helps control hunger.
Optional Personal Story
I first tried Huli Huli chicken at a beach food stand and recreated it healthier at home. Now it’s one of my top meal-prep recipes because the flavor gets even better the next day.
Call-to-Action
Save this High-Protein Hawaiian Huli Huli Chicken and bring tropical flavor to your weekly meals 🌴🍍🍗💪
