Keto Pan Hawaiian Chicken with Pineapple – Sweet, Tangy, and Low Carb

If you’ve ever had that warm, tropical-style chicken with sweet pineapple and a sticky glaze, you know it’s a flavor combo that’s hard to beat. The only problem? Most of the classic recipes are loaded with sugar, starchy sauces, and sticky rice on the side. That’s fine if you’re not counting carbs, but for those of us who love the flavor and still want to keep our bodies in ketosis, the traditional way won’t work.

This recipe fixes that.
We’re talking Keto Pan Hawaiian Chicken with Pineapple, all the flavor, none of the blood sugar spike.

Think tender chicken pieces, pan-seared to golden perfection, coated in a sauce that’s sweet (without real sugar), a little tangy, and perfectly balanced by the brightness of fresh pineapple. It’s an easy weeknight dinner that still feels like you’re treating yourself.

The best part? You don’t need fancy skills. If you can cut up chicken and stir a pan, you’re good.

Why Make This Keto Hawaiian Chicken 

• Low carb swap — Instead of sugary teriyaki or brown sugar glaze, we use a keto-friendly sweetener and a touch of coconut aminos.

• One-pan cooking — Less cleanup, more time to eat.

• Balanced flavor — Pineapple is naturally sweet, but in small amounts, it won’t kick you out of ketosis. The sauce balances with vinegar, garlic, and soy-like flavors from coconut aminos.

• Fast — 30 minutes from start to plate.

Ingredients You’ll Need

You can find most of this in any grocery store. Keto-friendly swaps are easy here.

For the chicken:

• 1.5 lbs boneless, skinless chicken breast or thighs (cut into bite-sized chunks)

• 2 tbsp avocado oil or olive oil

• Salt and pepper to taste

For the sauce:

• 1/3 cup coconut aminos (or low sodium soy sauce if you’re okay with soy)

• 2 tbsp apple cider vinegar

• 3 tbsp keto-friendly sweetener (erythritol, allulose, or monk fruit blend work well)

• 2 cloves garlic, minced

• 1 tsp grated fresh ginger (or 1/4 tsp dried ginger)

• 1/4 cup chicken broth

• 1 tbsp sesame oil

For the pineapple:

• 1/2 cup fresh pineapple chunks (about 2 oz — enough for flavor, still low carb)

Optional garnish:

• Green onions, sliced

• Sesame seeds

A Word on Pineapple in Keto Cooking

Some people hear “pineapple” and instantly think, That’s not keto. But here’s the thing: it’s not about banning fruit completely — it’s about portion control. A small amount of pineapple spread across a whole pan of chicken gives that iconic Hawaiian flavor without loading you up on carbs.

Fresh pineapple is better than canned here because it has no added sugar and a brighter taste. Just measure it out so you’re not overdoing it.

Step-by-Step Cooking Guide For this Keto Pan Hawaiian Chicken with pineapple

This recipe comes together quickly, so it helps to have everything chopped and measured before you turn on the heat.

Step 1 — Prep the chicken

Pat your chicken pieces dry with paper towels. This helps them brown instead of steam. Season with a pinch of salt and pepper.

Step 2 — Heat the pan

Place a large skillet over medium-high heat. Add the avocado oil. Once it’s shimmering, add the chicken in a single layer.

Cook without moving it for 3–4 minutes, then flip and cook another 3 minutes, until most sides are golden. The chicken doesn’t need to be fully cooked yet — it will finish in the sauce.

Step 3 — Make the sauce

While the chicken cooks, mix together the coconut aminos, vinegar, sweetener, garlic, ginger, chicken broth, and sesame oil in a small bowl.

Step 4 — Add the pineapple and sauce

Push the chicken to the edges of the pan, leaving a space in the middle. Toss in the pineapple chunks and let them sizzle for a minute to get a bit of caramelization.

Pour the sauce over everything. Stir to coat the chicken and pineapple.

Step 5 — Simmer and thicken

Reduce the heat to medium and let the sauce bubble gently for about 5–7 minutes, stirring now and then. It should thicken slightly and coat the chicken pieces.

Step 6 — Taste and adjust

Give it a taste — if you like it sweeter, add a sprinkle more sweetener; if you want more tang, a splash more vinegar works.

Serving Ideas for Keto Hawaiian Chicken

Here’s where you can get creative. You’re skipping the rice to keep it keto, but that doesn’t mean your plate has to be boring.

• Cauliflower rice — Quick and easy, perfect for soaking up extra sauce.

• Shredded cabbage stir-fry — Crunchy and light, plus extra fiber.

• Zucchini noodles — Toss them in for a “noodle bowl” vibe.

• Leafy greens — Serve the chicken over baby spinach or kale; the warm sauce wilts it just enough.

Tips for the Best Results

• Don’t overcrowd the pan — If your skillet is small, cook the chicken in two batches so it browns nicely.

• Use fresh pineapple if you can — It caramelizes better and has a cleaner taste.

• Adjust sauce thickness — If you like it thicker, let it simmer longer. If it’s too thick, add a splash of broth.

• Make it spicy — Add a pinch of red pepper flakes to the sauce for a sweet-and-heat combo.

Why This Recipe Is a Keeper

This Keto Hawaiian Chicken is a rare find, it feels like a treat meal but still fits into a low-carb day. The sauce is bold and layered without being complicated. You can throw it together on a Tuesday night after work, but it’s tasty enough to make for friends.

Plus, it’s flexible:

• Swap the chicken for shrimp for a faster cook time.

• Try pork tenderloin slices instead of chicken.

• Add a few red bell pepper strips for extra color and crunch.

Storing and Reheating

This chicken keeps well for about 3–4 days in the fridge. Store it in an airtight container. Reheat gently on the stove over low heat or in the microwave for about 1–2 minutes.

The pineapple will soften more after reheating, but the flavor stays strong.

You can also freeze it for up to 2 months. Just know that thawed pineapple will be softer — not a problem for flavor, but worth noting.

Nutritional Breakdown (Per Serving — 4 servings total)

This will vary depending on your exact brands and sweetener, but here’s a ballpark:

• Calories: ~280

• Fat: 14g

• Protein: 28g

• Net Carbs: 6g

Small Tweaks for Different Tastes

If you’re cooking for a family where not everyone is keto, you can keep the same main dish and change the sides. Make regular jasmine rice for the non-keto folks and cauliflower rice for yourself.

For kids who like sweeter sauces, bump up the sweetener slightly and cut the vinegar back.

If you want a richer sauce, stir in a tablespoon of butter right at the end before serving.

The Flavor Science Behind It

Part of why this works so well is because of how the flavors play together:

• Sweet (pineapple + sweetener) makes it feel indulgent without sugar.

• Salty (coconut aminos) gives depth and umami.

• Sour (vinegar) balances sweetness and makes the dish feel lighter.

• Aromatic (garlic + ginger) keeps it from tasting flat.

When these four balance out, your mouth stays interested bite after bite. That’s why people tend to go back for seconds.

What Makes It Picture Worthy

People click on recipes that feel do-able but look like they took effort. This dish photographs beautifully, golden chicken, bright yellow pineapple, glossy sauce, and green onion on top.

If you’re making this for a blog or Pinterest board:

• Use a white plate or bowl so the colors pop.

• Sprinkle green onions right before taking the shot.

• A little extra sauce drizzled over makes it look tempting.

Conclusion

This Keto Pan Hawaiian Chicken with Pineapple is one of those dishes that can easily go into your weekly rotation without feeling like “diet food.” It’s colorful, flavorful, and the kind of meal that makes you forget you’re even doing keto.

If you want dinner that feels like you escaped to a tropical beach, minus the sugar crash, this is it.

So grab your skillet, measure that pineapple, and let’s get cooking.

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