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Meal Prep Tropical Jerk Chicken and Gingered Broccoli!

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Making meal prep fun and exciting again with this tropical chicken…because I really can’t handle boring chicken dinners.

Plus, you guys asked for more meal prep recipes, so here they come!

First though, I have a question. Do you guys ever avoid going to the grocery store? I ask this because literally all week long I have been avoiding going to the grocery store. Honestly, with all the people in town visiting to ski (the downside of living in a vacation destination spot), the store sounds like the most miserable place. Crowded grocery stores are my nightmare.

OK, that’s extra dramatic, but man oh man, I do not want to go! Typically, it’s not just me running everything here at HBH. I have help. Lot’s of help and I love our little team. Thing is, the team is all related to me…mom, dad, brother Kai, and Cait (who technically is not related by blood, but might as well be). And they are all still in South Korea cheering on my younger brother Red at the Olympics…who made Big Air finals and competes tomorrow night (our time at 8:00pm EST!). This means I’m here doing everything (including the chores of taking care of all the animals) and oh my gosh, I’m just a little bit tired.

And apparently I am really dreading the grocery store. One because I am a hermit and don’t leave the house, and two, for all of the the reasons I mentioned above. It’s cool though, because all week long I’ve been making recipes with what I have on hand, and you know what? I’m loving the challenge and loving the recipes I am creating even more. Enter this tropical inspired chicken with coconut rice, gingered broccoli and edamame, plus pineapple salsa. It’s a mix of Hawaiian and Caribbean flavors and it is so good.

It’s also colorful, healthy, and pretty easy too. My kind of recipe.

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Here’s how this works.

Make a quick homemade teriyaki sauce. Toss the chicken with some jerk seasoning (my favorite flavor booster) and a little teriyaki sauce. Arrange the chicken on a baking sheet and add the broccoli. Then flavor that all up with some fresh ginger, bake everything in the oven, make some coconut rice, and finish up with a delicious pineapple salsa.

Put it all together…dinner + lunches for the week – DONE.

Easy as that.

Normally, I’ll make dinner every night and then just have leftovers for lunch. But lately I’ve been working on the computer a lot, and have loved having lunches and dinners already prepped to save time during these busy work weeks. In the past I’ve found that many meal prep recipes tend to be the same, and even a little on the boring side. You guys know me, I like my recipes loaded with flavor, layered with textures, and extra colorful. Boring is not my thing. I’ve been making these Moroccan Chickpea Bowls and this Chicken Shawarma Bowl often, but I’m loving switching up the rotation with this tropical bowl.

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Tropical has been my thing as of late. I seem to have hit that point in winter when all I want to do is travel to the most tropical place ever, eat all their pineapple and mango, and chill in the sun for hours and hours.

Ugh. That sounds so nice, but sadly not happening anytime to soon…unless, my mom reads this and decides to plan one of her mega family vacations. Hint, hint…maybe somewhere not so freezing?

Anyway, I LOVE this recipe. I ended up giving all the leftovers to my older brother who has a serious thing for Hawaiian Chicken. He loved it, which is really saying something since he can be picky about his chicken. It has to be well seasoned and saucy. He said this was perfect.

Cool. Cool.

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Meal Prep Containers

Meal Prep Tropical Jerk Chicken and Gingered Broccoli

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Calories Per Serving: 725 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

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Pineapple Salsa

  • 2 cups chopped pineapple
  • 1 jalapeño, chopped
  • 1/4 cup fresh cilantro, chopped
  • juices from 1 lime or lemon


  • 1. Preheat the oven to 425 degrees F.
    2. In a bowl, combine the soy sauce, pineapple juice, honey, 1 tablespoon ginger, 1 clove garlic, and 1 tablespoon sesame oil. 
    3. On a baking sheet, toss the chicken with the jerk seasoning and half of the teriyaki sauce. Slide the chicken to one side of the baking sheet. On the opposite side, toss the broccoli and edamame with the remaining 1 tablespoon ginger, and 1 tablespoon sesame oil. Season with salt and pepper. Transfer to the oven and roast for 15-20 minutes or until the chicken is cooked through and the broccoli lightly charred. 
    4. Meanwhile, transfer the remaining teriyaki sauce to small sauce pan and bring to a boil over high heat. Simmer 3-5 minutes or until the sauce thickens slightly. 
    5. Divide the rice among 4-6 storage containers and arrange the chicken, and veggies on top. Drizzle the chicken with the teriyaki sauce. Alternately, you can store the rice, chicken, and veggies in separate containers and assemble when ready. Food will keep in the fridge for up to 1 week.
    7. Before serving, warm each bowl, if desired, and top with pineapple salsa and fresh lemon or lime juice. 

Pineapple Salsa

  • 1. Combine all ingredients in a bowl. Season with salt.

Meal Prep Tropical Jerk Chicken and Gingered Broccoli | #mealprep #recipes #chicken #healthy

Trust me, this one’s going to become a favorite.

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  1. Avoid the grocery store – me I do that. Our stores here offer grocery pick or delivery. I haven’t gone “grocery shopping” in months. I order it all online and pick it up curbside after work. Best thing saves me money and time. I don’t buy what isn’t on my list and I love that.

  2. Just an FYI… you forgot to put garlic in the ingredients list 🙂 Just wanted to let you know because I had to substitute for some powder garlic that was all I had.

  3. I love love love your meal prep recipes! I hope there are even more in the future, I really like that you use affordable ingredients. Thank you so much!

  4. 5 stars
    Made this for lunches this week – oh my goodness, this is so delicious! Full of flavor and so easy to make. Sheet pan recipes are quickly becoming my favorites. I couldn’t find jerk seasoning at the store, so made my own and it worked out great!

  5. 5 stars
    This recipe sounds so delicious and totally up our alley. My fiance loves Jerk Chicken!! Thanks for the awesome recipe : )

  6. Look’s delicious! I always go to the grocery store on Wednesday or Thursday night to avoid store traffic.
    BTW what kind or brand of meal prep containers are those?

  7. I hear ya – used to live in a Northern California beach town that was quiet during the week/winter and busy with tourists on the weekends/as soon as it got hot inland. I’d avoid going anywhere near the small general store or the main road to town.
    Come Monday it was like – deep breath!

  8. Hey Tieghan,
    I like these meal prep chicken bowls. They seem nice and simple but still have a lot of flavor.
    I agree going to the grocery store isn’t the best. Haha I live on campus (in an apartment style dorm) and only go off campus once a week for groceries. Are there any other stores you can go to? Maybe you can make a trip out of it, or go super early when barely anyone’s there.
    Hopefully you’ll be able to go on a trip soon! Maybe CA or Spain? Morocco would be nice too. 🙂
    I’m looking forward to tomorrow’s post and hope all is well.

  9. 5 stars
    Delicious! And easy to make. The only modification I made was that I didn’t make the pineapple salsa because it was the afternoon and I didn’t want to go to the grocery store (lol) so I served plaintains on the side instead. Definitely will make this again!

  10. I’m with you on the crowded grocery stores–I live in FL and the snowbirds are here along with the Honda Classic Golf Tournament that’s been happening here all week, so it’s extra crazy. Two recommendations: have whole foods deliver (they deliver by me) OR since your Mom has a pantry stocked at all times and they are gone, I suggest going to their house to “grocery shop”; you can always say that things were going to go bad since they’ve been gone almost 2 weeks! HA! 🙂
    This recipe looks great; I tried the chicken shawarma and it was amazing.

  11. LOVE! I’m a huge foodie and love making complicated meals at home, but I work a 9-5 (well… more like 8 to 6 lol) and have to have something that keeps well and is easily transportable to the office! I know it’s so boring but if you had a “meal prep” recipe day per week/every other week I would be such a happy camper. Will be cheering for Red manana! Cheers <3

  12. 5 stars
    I know what you mean about crowded grocery stores. I live on Long Island and its like an exercise in survival of the fittest. So I go early Sunday mornings. It’s so empty and almost peaceful. Truth be told I am usually in my pajamas…with a coat over them of course, i love this dish because it I so easy. I lately have discovered the boneless chicken thigh and have marinating and then coating them in something interesting and just baking them in a Pyrex Baker. So easy.
    I saw that Red is going to the Big Air finals. I will definitely be watching and cheering him on.
    I think a nice celebratory family vacation in Kauai is warranted!
    Have a good day Tieghan

  13. My mouth is watering! Keep the healthier meal prep meals coming.
    Are you willing to share where you found those divided containers? Are they glass or hard plastic? I’d be a happy girl if they were glass. Thank you!

  14. I hate the grocery store too. I tend to do small shopping trips and only get what I need for a few days. Question for you, can you provide a link to the containers you use? I don’t eat meat but I’m sure this would be good with tofu or another meat substitute!

  15. 5 stars
    This recipe is perfect for my whole family…we love chicken, broccoli and pineapple salsa. This is definitely this Sunday’s Family Dinner! I love those divided glass containers and would love to know where they could be purchased, please? Thank-you! P.S. Fingers crossed and a prayer for Red’s successful Olympic Big Air competition!

  16. lol I am the exact same way about grocery shopping! I either go late on a weeknight or really early saturday mornings to avoid people. I totally hate crowds! I also always send my boyfriend to costco because that place is always nuts and I can’t deal with it.

  17. Yes, grocery shops can be a nightmare! Aren’t shops open until late at night in the US? Where I live grocery shops in large cities are open until 9-10 pm, but elsewhere shops close much earlier. I use delivery services for all the basic (and non-fresh) products and I buy the rest in specific stores: butcher, cheese-store, vegetable-store, etc. Outdoor markets are a big thing in my country and many people buy their produce there.
    Back to your tropical chickent: I’ll be trying this on Sunday. My mother-in-law loves your sweet/savoury recipes and thanks to you I’ve become her “cook of the year”!
    Crossing my fingers for Red.

  18. This looks great. However, I don’t eat chicken anymore so am wondering if I can modify this and substitute something else like tofu for the chicken. But I struggle to appreciate tofu – have tried it many ways but always find it so bland. Any suggestions? Thanks, Tieghan!

    1. 4 stars
      I tried the sauce & seasoning on a piece of pressed tofu and it was great. I think you just have to make sure your tofu is well pressed, i had mine in a press for about 24 hours. I think cauliflower would work as well, personally i would bread the cauliflower like you do when you make it into buffalo bites. Only downside of that is i dont think it keeps as well.

  19. 5 stars
    I feel you on the grocery store front! My preferred time to shop is on a Friday or Saturday at around 8 PM. <- I'm wild like that! But it also means that the shelves are stocked for the weekend shoppers, but stores are empty! And yes to tropical paradises and yes to meal prep that reminds us of tropical paradises!