Elevate your summer grilling with these nutrient-dense Hawaiian Chicken Kabobs, featuring lean protein, vibrant antioxidant-rich vegetables, and fresh pineapple for a perfectly balanced, insulin-friendly meal.
Ingredients You
- 1 1/4 lb boneless, skinless chicken breasts (or thighs), cut into 1-inch cubes
- 1 red bell pepper, 1 green bell pepper, and 1 yellow bell pepper, cut into large chunks
- 1 red onion, cut into large chunks
- 3 cups fresh pineapple, cubed
- 1/4 cup fresh pineapple juice
- 1/4 cup reduced-sodium soy sauce (or coconut aminos for paleo/gluten-free)
- 1 Tbsp raw honey
- 1 Tbsp extra virgin olive oil
- 1 1/2 Tbsp hot chili paste (or sriracha for more heat)
- 2 tsp fresh ginger, grated
- 2 cloves garlic, minced
- Optional: Green onions and cilantro for garnish
Recommended Ingredients:
Bamboo Skewers: View on Amazon
Expert Tip: Soaking these skewers for 30 minutes prevents charring and ensures even cooking on the grill.
Coconut Aminos: View on Amazon
Expert Tip: A perfect soy-free alternative that maintains the insulin-friendly profile of the marinade.
Step-by-Step Instructions
- Prepare the Marinade: In a medium bowl, whisk together the pineapple juice, soy sauce, honey, olive oil, chili paste, ginger, and garlic. Reserve 1/4 cup of this mixture for basting later.
- Marinate the Protein: Place the chicken cubes in a large glass bowl or zip-lock bag. Pour the remaining marinade over the chicken, ensure it is fully coated, and refrigerate for 1 to 4 hours. Avoid over-marinating to maintain optimal texture.
- Assemble the Kabobs: If using wooden skewers, soak them in water for at least 20 minutes. Thread the marinated chicken, bell peppers, red onion, and pineapple chunks onto the skewers in an alternating pattern.
- Grill to Perfection: Pre-heat your grill or grill pan to medium-high heat. Lightly oil the grates. Grill the skewers for 5-6 minutes per side (approximately 10-12 minutes total).
- Baste and Serve: During the final minutes of cooking, brush the reserved marinade over the kabobs. Ensure the internal temperature of the chicken reaches 165°F (74°C) before removing from the grill.
Professional Notes & Preparation
Store leftover kabobs in an airtight glass container in the refrigerator for up to 4 days. This allows the flavors to further develop, making them excellent for next-day meal prep.
If grilling is not an option, arrange the skewers on a parchment-lined baking sheet. Bake at 400°F (200°C) for 15-20 minutes, flipping halfway through, until the chicken is cooked through.
You can freeze the marinated chicken (without veggies) in a freezer-safe bag for up to 3 months. Thaw overnight in the refrigerator before assembling the skewers with fresh produce.
