Finally, the warmth of spring and summer has arrived! After what felt like an endless winter, it’s time to shed those heavy layers, embrace flip-flops, and, most importantly, fire up the grill! There’s something truly special about cooking outdoors – it means less mess in the kitchen and more time enjoying the beautiful weather. If you’re looking for a meal that embodies the spirit of sunshine and ease, these Pineapple Chicken Skewers are an absolute must-try. They’re not just delicious; they’re also a perfect fit for the 21 Day Fix and Weight Watchers programs, making healthy eating both simple and incredibly flavorful.

These vibrant skewers are a celebration of fresh, wholesome ingredients. Imagine succulent pieces of chicken breast, sweet and juicy fresh pineapple, crisp green peppers, and savory red onion, all threaded onto skewers and grilled to perfection. The result is a meal that’s bursting with flavor, visually appealing, and incredibly satisfying. Whether you’re planning a casual weeknight dinner, a backyard barbecue, or a quick meal prep for the week ahead, these grilled skewers are versatile and guaranteed to be a crowd-pleaser.

One of the best things about this recipe is how effortlessly it comes together. With just a little chopping, you can have these skewers prepped in advance, ready to hit the grill whenever hunger strikes. They truly scream “spring” and “summer” and make healthy eating feel like a treat.

The Joy of Grilling: Why Skewers are Perfect

Grilling isn’t just a cooking method; it’s an experience. The smoky aroma, the sizzling sounds, and the vibrant colors of food cooked over an open flame make every meal feel like a special occasion. Skewers, in particular, are fantastic for several reasons:

• Portion Control: They make it easy to manage serving sizes, which is especially helpful for structured eating plans like the 21 Day Fix.
• Even Cooking: Ingredients are cut into uniform pieces, ensuring everything cooks through at roughly the same rate.
• Flavor Infusion: Marinating ingredients together on a skewer allows flavors to meld beautifully.
• Minimal Cleanup: Cook and serve, often with just a cutting board and a grill brush to clean.
• Visual Appeal: Colorful skewers are inherently attractive and make any meal feel gourmet.

Why Pineapple and Chicken Are a Match Made in Heaven

The combination of pineapple and chicken is a classic for a reason. Pineapple’s natural sweetness and acidity not only tenderize the chicken but also create a mouth-watering caramelized crust when grilled. This tropical fruit also contains bromelain, an enzyme that aids in digestion. Paired with lean chicken breast, a fantastic source of protein, you get a balanced, filling, and incredibly satisfying meal.

Adding green bell peppers and red onions provides a wonderful crunch, a hint of savory depth, and an extra boost of vitamins. The marinade, a delightful mix of coconut aminos (a soy-free alternative to soy sauce), honey, sesame oil, lemon juice, garlic, and apple cider vinegar, ties all these flavors together, creating a sweet, tangy, and savory profile that is simply irresistible.

Pineapple Chicken Skewers {21 Day Fix Approved Recipe}

These Pineapple Chicken Skewers are your ticket to an easy, healthy, and flavorful meal on the grill. With tender chicken breast, sweet pineapple, and crisp veggies, they’re the ideal spring or summer dinner!

Author: Nancylynn
Servings: 3 servings (2 skewers per serving)

Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins

Ingredients

For the Skewers:

• 2 large boneless chicken breasts, diced into 1-inch pieces
• 1/2 cup green bell pepper, chopped in large pieces (approx. 1-inch squares)
• 1/2 cup red onion, chopped in large pieces (approx. 1-inch squares)
• 3/4 cup fresh pineapple, chopped in large chunks (approx. 1-inch squares)

For the Marinade:

• 1/4 cup pineapple chunks (from fresh or canned)
• 2 tablespoons coconut aminos (or low-sodium soy sauce)
• 2 teaspoons honey
• 1 teaspoon sesame oil
• Juice of one lemon (about 2 tablespoons)
• 1 clove garlic, minced
• 2 teaspoons apple cider vinegar
• 1/4 cup water (more as needed for blending)

Instructions

1. Blend all the marinade ingredients together in a blender or food processor until smooth. If the mixture is too thick, add a little more water until it reaches a pourable consistency.
2. Thread the skewer ingredients onto your skewers, alternating between chicken, pineapple, green bell pepper, and red onion. Aim for an even distribution of ingredients on each skewer.
3. Place the assembled skewers in a shallow dish or a large zip-top bag. Brush or pour the prepared marinade generously over the skewers, ensuring all ingredients are coated. Let them marinate for at least 10 minutes. For deeper flavor, you can marinate them for up to 30 minutes at room temperature, or up to 2-4 hours in the refrigerator. Do not over-marinate with fresh pineapple, as its enzymes can break down the chicken too much.
4. Preheat your grill to medium-low heat. Lightly spray the grill grates with cooking spray to prevent sticking.
5. Place the marinated skewers on the hot grill. Grill for 12-15 minutes, turning every few minutes, until the chicken is cooked through (internal temperature reaches 165°F or 74°C) and the pineapple and vegetables are slightly charred and tender-crisp.
6. Remove from the grill and serve hot.

Notes

21 Day Fix Container Counts: 1 RED (protein), 1/2 GREEN (vegetables), 1/2 PURPLE (fruit) per serving. This makes tracking your macros super simple!

WW Freestyle / Points: Approximately 1 SmartPoint per serving (primarily from the marinade). Always verify with your current program.

Storage: Leftover skewers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a pan or oven to prevent drying out.

Nutrition

Serving: 2 skewers
Calories: 216 kcal
Carbohydrates: 18 g
Protein: 17 g
Fat: 8 g
Saturated Fat: 2 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 3 g
Trans Fat: 0.1 g
Cholesterol: 48 mg
Sodium: 277 mg
Potassium: 326 mg
Fiber: 2 g
Sugar: 12 g
Vitamin A: 189 IU
Vitamin C: 44 mg
Calcium: 28 mg
Iron: 1 mg

Prep Like a Pro: Tips for Assembling Your Skewers

Getting your skewers ready is half the battle, and it’s incredibly straightforward. Here are a few pointers to ensure success:

• Choose Your Skewers: If using wooden skewers, remember to soak them in water for at least 30 minutes before threading. This prevents them from burning on the grill. Metal skewers are also a great reusable option.
• Uniform Cuts: Dice your chicken, pineapple, bell peppers, and red onion into roughly 1-inch pieces. This ensures that all components cook evenly and are easy to eat.
• Marinating Time is Key: While the recipe calls for a minimum of 10 minutes, a slightly longer marination (30 minutes to 2 hours) will allow the flavors to penetrate the chicken and veggies more deeply. Be mindful not to marinate for too long with fresh pineapple, as its enzymes can make the chicken mushy if left for many hours.
• Alternate Ingredients: When threading, alternate your chicken with the pineapple and vegetables. This not only makes for a beautiful presentation but also helps to distribute the flavors and moisture evenly.

Grilling to Perfection: Achieving the Best Flavor and Texture

Grilling these pineapple chicken skewers is quick and easy, but a few techniques can elevate them from good to fantastic:

• Preheat Your Grill: Always start with a preheated grill. Medium-low heat is ideal for these skewers to ensure the chicken cooks through without burning the outside or the pineapple.
• Oil the Grates: Even with cooking spray on the skewers, giving your grill grates a light oiling (using an oil-soaked paper towel and tongs) can further prevent sticking.
• Don’t Overcrowd: Cook skewers in batches if necessary. Overcrowding the grill can lower its temperature and steam the food instead of grilling it, leading to less appealing results. Give each skewer some space to breathe.
• Flip Regularly: Turn the skewers every 3-4 minutes to get an even char on all sides. This also helps the chicken cook through consistently.
• Check for Doneness: The chicken should reach an internal temperature of 165°F (74°C). The vegetables should be tender-crisp, and the pineapple lightly caramelized.
• Rest the Chicken: Once cooked, let the skewers rest for 5 minutes before serving. This allows the juices in the chicken to redistribute, resulting in more tender and flavorful meat.

Health Benefits and How It Fits Your Diet

These Pineapple Chicken Skewers are a powerhouse of nutrition, making them a fantastic choice for anyone focusing on a healthy lifestyle:

• Lean Protein: Chicken breast is an excellent source of lean protein, essential for muscle repair, growth, and satiety.
• Vitamins and Antioxidants: Pineapple, bell peppers, and red onion are packed with vitamins (especially Vitamin C), minerals, and antioxidants, supporting overall health and immunity.
• Fiber: The fruits and vegetables contribute dietary fiber, which aids digestion and helps keep you feeling full.
• Controlled Portions: The skewer format inherently encourages portion control, making it easier to stick to your dietary goals.
• 21 Day Fix & Weight Watchers Friendly: As noted in the recipe card, this meal is perfectly aligned with structured eating plans, providing a delicious way to enjoy your containers/points without feeling deprived. It’s a testament to how flavorful healthy eating can be!

Delicious Serving Suggestions

These skewers are fantastic on their own, but they also pair beautifully with a variety of sides to create a complete and satisfying meal:

• Grains: Serve them alongside fluffy quinoa, brown rice, or a light jasmine rice to absorb the delicious marinade drippings. For a lower-carb option, cauliflower rice works wonderfully.
• Salads: A simple green salad with a light vinaigrette or a refreshing cucumber and tomato salad would complement the flavors perfectly.
• Grilled Vegetables: Add more grilled goodness by serving with extra grilled asparagus, zucchini planks, or corn on the cob.
• Coleslaw: A crisp, fresh coleslaw can add a creamy, crunchy contrast.

Customization and Variations

Feel free to get creative and adapt this recipe to your taste preferences or what you have on hand:

• Different Proteins: Shrimp, pork tenderloin, or even firm tofu can be substituted for chicken. Adjust cooking times accordingly.
• More Veggies: Cherry tomatoes, zucchini, mushrooms, or yellow bell peppers would all be excellent additions or substitutions.
• Spice It Up: Add a pinch of red pepper flakes to the marinade for a touch of heat, or a teaspoon of fresh grated ginger for a warmer spice.
• Garnish: A sprinkle of fresh cilantro or sesame seeds after grilling can add a beautiful finish and extra flavor.
• Alternative Cooking Methods: No grill? No problem! These skewers can also be cooked in a hot oven (around 400°F/200°C for 20-25 minutes, flipping halfway) or on a grill pan on the stovetop.