If you’re after a low-calorie chicken stir fry that feels indulgent, saucy, and deeply satisfying, this sticky pineapple chicken ticks every box. Sweet, savoury, and lightly caramelised, it’s the kind of dish that makes healthy eating feel effortless.

I don’t usually cook with pineapple—but sometimes rebellion means trying something unexpected. Pineapple works perfectly here, balancing the salty depth of soy sauce with a sweet, tropical note that transforms the sauce into something rich and moreish without adding heavy calories.

Why Pineapple Works in Savoury Stir Fry Dishes

Pineapple adds natural sweetness and acidity, which cuts through the savoury, salty profile of soy sauce. When cooked down, it caramelises slightly, creating a sticky stir fry sauce that clings to the chicken and vegetables.

This makes it ideal for rice-based dishes where you want the sauce to soak in rather than disappear—resulting in a meal that feels filling, rich, and comforting while still being low calorie.

A Rebel Take on Pineapple in Main Dishes

Let’s be honest—pineapple in savoury dishes divides opinion (and no, I’m still not putting it on pizza). But this recipe just works. The pineapple isn’t overpowering; it enhances the dish, giving depth and balance rather than stealing the spotlight.

This is one of those recipes that surprises you—in the best way.

Low-Calorie Sticky Pineapple Chicken Ingredients

Serves: 4
Calories: Low-calorie, balanced meal

• 400 g cooked rice
• 1 tbsp olive oil
• 3 medium chicken breasts, diced
• 1 small fresh pineapple, diced
• ⅓ cup soy sauce
• 10 g fresh ginger, minced
• 3 garlic cloves, minced
• 1 tbsp tomato purée
• 1 tbsp brown sugar
• Salt and black pepper, to taste
• 1 tbsp cornflour
• 1 large onion, sliced and diced
• 1 large red bell pepper, sliced
• Handful of fresh coriander

How to Make Sticky Pineapple Chicken Stir Fry

1. Add one-third of the diced pineapple to a blender along with the tomato purée, soy sauce, and brown sugar. Blend until smooth and set aside.
2. Heat the olive oil in a pan over medium-to-low heat. Add the minced ginger and garlic and fry for about 2 minutes, until fragrant.
3. Add the diced chicken, season with salt and pepper, then sprinkle over the cornflour. Mix well and stir fry for 10–12 minutes on medium heat, until the chicken is cooked through and lightly browned.
4. Add the onion and red pepper and stir fry for 2 minutes.
5. Add the remaining pineapple and stir fry on high heat for 3 minutes, allowing it to caramelise slightly.
6. Pour in the blended pineapple-soy sauce and cook for 5 minutes on medium heat, until the chicken becomes sticky, glossy, and caramelised.
7. Meanwhile, cook the rice according to packet instructions, adding a pinch of salt to the water.
8. Once the chicken is cooked, sprinkle over fresh coriander and serve with the rice.

Tips for the Best Sticky Chicken Stir Fry

• Cooking the pineapple in two stages adds depth—fresh chunks for texture and blended pineapple for sweetness
• Cornflour helps the sauce cling to the chicken without needing extra oil
• High heat at the end is key for that caramelised, takeaway-style finish