Pulled Teriyaki Chicken & Pineapple Curry Rice

Healthy meal prep that actually tastes good all week: this pulled teriyaki chicken with pineapple curry rice is low-cal, high-protein, and lunch I look forward to every time!

If I’m taking the time to meal prep, you can guarantee it’s going to be a recipe that’s healthy, reheats well, and actually tastes good all week long. This Pulled Teriyaki Chicken & Pineapple Curry Rice checks every box. The sweet-and-savory flavor combo makes it something you’ll genuinely look forward to at lunch, and it leaves you feeling satisfied, not sluggish.

This dish is low-calorie, high-protein, and ideal if you’re working toward wellness goals without giving up flavor. Between the colorful veggies and juicy pineapple, it packs in strong nutritional value while proving that healthy meals don’t have to be boring or bland.

I especially love using my Crock-Pot Slow Cooker for chicken when I know I’ll be reheating it throughout the week. It consistently yields tender, pull-apart chicken that stays juicy and flavorful, even days later. No dry, sad leftovers here.

For storage, I use Ello Glass Containers for all of my lunch preps. They’re non-toxic, leakproof, and hold up perfectly throughout the week, making them ideal for grab-and-go meals.'

Want to see how it’s made? Cook with me:

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Prep time: 20 minutes

Cook time: 3.5-4 hours

Servings: 4

Calories per servings: ~460 kcal per serving

Protein: ~35g per serving

Ingredients:

• 2 large chicken breasts

• Teriyaki marinade

• 3 cups cubed pineapple

• 1 white onion, diced

• 1 red bell pepper, diced

• 2 large or 3 small carrots, diced

• 3 green onions, thinly sliced (whites and greens separated)

• 2 cups cooked rice, prepared according to package directions

• 1 tbsp olive oil

For the Sauce:

• 2 tbsp soy sauce

• 1 tbsp chili crisp

• 1 tbsp minced ginger

• 1 tsp curry powder

Steps:

1. Add chicken breasts to the slow cooker and cover with teriyaki marinade. Cook on high for 3½ hours, or until the chicken easily shreds.

2. Heat olive oil in a large skillet over medium-low heat. Add diced onion, bell pepper, and carrots and cook for about 7 minutes, until softened.

3. Stir in pineapple and the white parts of the green onions. Cook for an additional 2–3 minutes.

4. In a small bowl, whisk together all sauce ingredients.

5. Add cooked rice and sauce to the skillet, mixing until everything is well combined and heated through.

6. Once the chicken is done, shred it directly in the slow cooker and stir to evenly coat with the remaining sauce.

7. Divide rice and veggie mixture evenly among 4 containers, top with shredded chicken, and garnish with the green parts of the green onions.