Healthy Huli Huli Chicken (Hawaiian-Style, Light & Flavorful)

 


Huli Huli Chicken is a beloved Hawaiian classic known for its sweet, tangy, and smoky flavor. Traditionally grilled and basted with a soy–ginger–pineapple sauce, this healthy version keeps all the island-inspired taste while reducing sugar, sodium, and excess fat. It’s perfect for summer grilling, family dinners, or meal prep.

🌿 Why This Huli Huli Chicken Is Healthy

  • Lean protein: Uses skinless chicken breast or thighs

  • Reduced sugar: Naturally sweetened with pineapple juice and honey

  • Heart-friendly: Lower sodium soy sauce or tamari

  • Grill-friendly: Minimal oil, maximum flavor

🥗 Ingredients (Serves 4)

For the Marinade & Glaze

  • 1½ lbs (700 g) skinless chicken (breast or thighs)

  • ½ cup fresh pineapple juice (unsweetened)

  • 3 tbsp low-sodium soy sauce or tamari

  • 2 tbsp honey or maple syrup

  • 2 tbsp rice vinegar or apple cider vinegar

  • 1 tbsp sesame oil

  • 3 garlic cloves, minced

  • 1 tbsp fresh ginger, grated

  • ½ tsp black pepper

  • Optional: pinch of chili flakes for heat

For Garnish

  • Fresh pineapple slices

  • Chopped green onions

  • Sesame seeds

🔥 How to Make Healthy Huli Huli Chicken

  1. Prepare the marinade
    In a bowl, whisk pineapple juice, soy sauce, honey, vinegar, sesame oil, garlic, ginger, and pepper.

  2. Marinate the chicken
    Place chicken in a zip-top bag or bowl. Pour in half the marinade. Marinate for at least 30 minutes (up to 8 hours).

  3. Make the glaze
    Pour the remaining marinade into a small saucepan. Simmer for 5–7 minutes until slightly thickened. Set aside.

  4. Grill or bake

    • Grill: Cook over medium heat for 5–7 minutes per side, brushing with glaze.

    • Oven: Bake at 200°C (400°F) for 20–25 minutes, brushing halfway.

  5. Serve & garnish
    Top with grilled pineapple, green onions, and sesame seeds.

🥙 Healthy Serving Ideas

  • Serve with brown rice or quinoa

  • Pair with grilled vegetables or cabbage slaw

  • Add to lettuce wraps for a low-carb option

  • Slice over a fresh tropical salad

🧠 Nutrition Benefits

  • High in protein for muscle support

  • Pineapple provides vitamin C & digestive enzymes

  • Ginger and garlic support immunity and digestion

📝 Tips & Variations

  • Swap honey with date syrup for refined-sugar-free

  • Use air fryer (180°C / 360°F, 14–16 minutes)

  • Make it vegan with grilled tofu or tempeh


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