A Juicy and Flavorful Tropical Chicken Recipe

Welcome, foodies and nutrition enthusiasts! Today, I’m thrilled to share with you my mouth-watering tropical chicken recipe. If you’re on the lookout for a healthy and gluten-free chicken recipe that’s bursting with flavors, you’ve come to the right place. This tropical chicken recipe combines tender boneless skinless chicken breast with fresh vegetables and fruits, all neatly entwined in a savory sauce that’s downright irresistible.

Nowadays, more people are seeking out gluten-free recipes as they look to take a more holistic approach to their overall health. In addition, many individuals have dietary restrictions that require them to avoid dairy products. That’s why I’ve created this dairy-free and gluten-free tropical-themed chicken meal that’s easy to prepare and guaranteed to tantalize your taste buds.

Whether you’re hosting guests or looking for a family-friendly dinner idea, this tropical chicken recipe is perfect for any occasion. It can be served over cooked rice or paired with a side salad, depending on your preference. From its bright colors to its fragrant aromas, this dish is sure to bring the sunny tropics into your home.

So let’s get started! Follow me through the steps of this scrumptious meal that will leave you feeling satisfied and nourished.

Why You’ll Love This Recipe

Tropical Chicken (Gluten Free)
Tropical Chicken (Gluten Free)

Are you looking for a healthy, gluten-free recipe with a tropical twist? Look no further than this delicious and versatile Tropical Chicken recipe.

First and foremost, it’s gluten-free. This is great news for anyone with celiac disease, gluten intolerance or sensitivity, or anyone looking to reduce their gluten intake. It’s also dairy-free, which makes it ideal for those with lactose intolerance or vegan diets.

But what sets this recipe apart is its unique tropical flavor profile. Imagine tender chunks of boneless skinless chicken breast cooked in a rich tomato sauce with sweet unsweetened pineapple chunks, bell peppers, onions, and exotic curry powder. The result is an explosion of mouthwatering flavors that will transport your taste buds to a faraway island paradise.

This gluten-free tropical chicken is versatile too. You can serve it on a bed of cooked rice for a simple and healthy dinner idea. Turn it into a chicken salad by combining it with some shredded chicken, mango, celery, coconut flakes, and macadamia nuts. Or thread the cubed chicken onto skewers or chop them up into small pieces for a tropical-themed chicken bowl or salad mix.

And did we mention that it’s easy to make too? With simple ingredients like boneless skinless chicken breasts cubed, pineapple chunks, water, onion bell pepper curry powder, arrowroot or cornstarch (as thickener), salt & pepper to taste and olive oil (or vegetable oil if you prefer), you can whip up this recipe in no time.

So if you’re on the hunt for a healthy and flavorful gluten-free recipe that will impress your family and friends, give this tropical chicken recipe a try. Trust us; your taste buds will thank you for it!

Ingredient List

 Juicy grilled chicken with a taste of the tropics
Juicy grilled chicken with a taste of the tropics

Here’s a list of gluten-free ingredients you’ll need for this tasty Tropical Chicken Rice Bowl recipe:

  • 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
  • Salt and pepper to taste
  • 1 tablespoon vegetable oil
  • 2 cups water
  • 1 cup uncooked rice
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, diced
  • ½ banana, sliced
  • ½ can (8 oz) unsweetened pineapple chunks, drained and juice reserved
  • ½ cup tomato sauce
  • 2 tablespoons cornstarch or arrowroot powder
  • 2 tablespoons water
  • 1 tablespoon curry powder

The ingredients are easily available in the market and will make an amazing bowl full of flavors.

The Recipe How-To

 Get ready for a burst of flavor in every bite
Get ready for a burst of flavor in every bite

Let’s get started with the most important part of this recipe, the cooking process! Follow these easy steps to achieve a perfect Tropical Chicken dish that can be served for lunch or dinner.


  • 1 lb boneless, skinless chicken breasts, cubed
  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 1/2 bell pepper, diced
  • 1 cup unsweetened pineapple chunks
  • 4 tablespoons tomato sauce
  • 2 cups water
  • 1 cup cooked rice

Step 1: Saute

Heat 1 tablespoon of olive oil in a large pan over medium-high heat. Add chopped onions and cook until translucent. Add cubed chicken and saute until browned on all sides.

Step 2: Seasoning

Add diced bell pepper and 2 tablespoons curry powder, stirring well to combine with the chicken. Cook for about 5 minutes until peppers are slightly tender.

Step 3: Pineapple-Tomato Sauce

Add tomato sauce, pineapple chunks, and 2 cups of water into the pan. Stir well and bring the mixture to a boil under medium-high heat. Reduce heat to medium-low and let it simmer for about 10 minutes until sauce thickens.

Step 4: Starch

Whisk together 1 tablespoon cornstarch and 1 tablespoon arrowroot in a small bowl, then add to the pan. Stir well to combine with the chicken mixture and cook until the sauce is thickened, about 5 more minutes.

Step 5: Serving

Serve over cooked rice or use as a filling for wraps.

The preparation time for this dish takes roughly around an hour from start to finish but it will definitely be worth it! This dish is gluten-free and dairy-free; perfect for those with dietary restrictions who still want to indulge in a delicious tropical meal.

Don’t hesitate to give it a try and let me know your thoughts!

Substitutions and Variations

 A colorful and refreshing dinner option for a hot summer night
A colorful and refreshing dinner option for a hot summer night

This tropical chicken recipe is already gluten-free, dairy-free and packed full of delicious flavors. However, if you’re looking to mix things up or have specific dietary needs, here are a few substitutions and variations you can try:

– Vegetarian: Swap out the chicken breasts for firm tofu or your favorite plant-based protein.

– Spicier: Increase the amount of curry powder or add in some chili flakes for an extra kick.

– Lower-carb: Substitute the cooked rice with cauliflower rice or another grain-free alternative.

– Nut-free: Leave out the macadamia nuts and replace them with toasted sunflower seeds.

– Paleo: Omit the cornstarch and arrowroot and use coconut flour as a thickener instead.

– Hawaiian twist: Add chopped chorizo and chunks of fresh pineapple to make a flavorful Hawaiian-style chicken stew.

– Grilled option: Cut 1 lb. of boneless, skinless chicken thighs into small cubes and marinate them in the same mixture before skewering them and grilling until cooked through.

– Chicken salad: Shred the cooked chicken and mix it with diced mango, celery, coconut flakes, and macadamia nuts for a tasty tropical-themed chicken salad that’s perfect for summertime potlucks.

As always, feel free to experiment with different ingredient combinations until you find your perfect version of this gluten-free tropical chicken recipe.

Serving and Pairing

 Bring the beach to your backyard with this tropical infused recipe
Bring the beach to your backyard with this tropical infused recipe

Now that you have cooked up a delicious gluten-free and dairy-free Tropical Chicken dish, it’s time to talk about how to serve and pair this tasty meal. This dish has a unique flavor that will transport you straight to the tropics!

When it comes to serving, there are endless options. You can serve it alone or with a side like gluten-free rice. The chicken is already packed with vegetables, so a hearty salad may be an excellent choice as well. You can top the salad with leftover chicken, cubed for a delicious and protein-packed twist!

If you’re looking to go a bit fancier, make use of skewers by serving this tropical chicken in skewer form. It makes for delightful finger food perfect for parties and events.

Pairing drinks with the Tropical Chicken is easy since it already has some tropical flavors in it. Go for refreshing drinks like Iced tea or cool lemonade to complement the flavors in this dish.

In conclusion, this dish is versatile and pairs well with anything from gluten-free rice to crisp salads or even as an appetizer on skewers. Let your creativity run wild with how you choose to serve it!

Make-Ahead, Storing and Reheating

 You won't even miss the gluten with this delicious chicken dish
You won’t even miss the gluten with this delicious chicken dish

Planning ahead and prepping meals in advance is an excellent way to eat healthy on a busy schedule. The Tropical Chicken recipe is one that easily lends itself to make-ahead meals. Simply prepare the recipe as you normally would, divide it into equal portions, and store them in airtight containers or sealed bags in the refrigerator. These can be eaten for lunch or dinner throughout the week.

When reheating the chicken, it’s important to do so gently to prevent it from drying out. One easy method is microwaving it with a damp paper towel over the top to create a steam effect. Alternatively, placing the chicken in a covered dish with some water or stock and reheating it in the oven on low can be effective too.

If you’re planning on freezing portions of this chicken dish, make sure to cool it completely first before storing it in an airtight container or sealed bag. The chicken can be stored frozen for up to 3 months. To thaw frozen chicken, place it in the refrigerator overnight or defrost it using your microwave’s defrost function.

The great thing about this recipe is that it’s also incredibly versatile. It makes for an excellent addition to salads, wraps and sandwiches for quick and easy lunches. Additionally, try adding your own unique twists such as swapping out vegetables or serving it over different cooked grains such as quinoa, brown rice or cauliflower rice.

Overall, the make-ahead options for this recipe provide an effortless way to maintain a healthy diet while keeping up with busy schedules. Make extra servings and enjoy quick options for lunch or a solo dinner later on.

Tips for Perfect Results

 A healthy and satisfying meal that is both gluten and dairy free
A healthy and satisfying meal that is both gluten and dairy free

Preparing a gluten-free and dairy-free recipe can be fun and challenging at the same time, especially if it’s your first time preparing one. Here are some tips for perfect results with the tropical chicken recipe.

First, it is important to follow the recipe instructions carefully, as altering them can affect the taste and texture of the dish. It’s essential to measure ingredients correctly to achieve a flavorful outcome.

If you prefer spicy food, feel free to add chili powder or red pepper flakes to the curry powder mixture. Use fresh spices whenever possible for a more robust flavor profile.

When cooking, make sure to cook the chicken until it reaches an internal temperature of 165°F to avoid undercooked meat. Overcooking can make the chicken tough and dry, so it’s essential to keep timing in mind.

To preserve the health benefits of this recipe, you may opt for baking, grilling or sautéing instead of deep-frying the chicken. I recommend using boneless skinless chicken breasts or thighs for easy handling.

Incorporating fruits and vegetables into your meal is a great way to enhance its nutritional value. You can add more veggies such as broccoli, cauliflower, carrots or snap peas without compromising the overall flavor profile of this dish.

Finally, if you’re serving this dish alongside cooked rice or vegetables, consider tossing them in some olive oil and salt before cooking for added flavor.

By following these tips, you’ll be able to make an excellent gluten-free and dairy-free tropical themed chicken dish that tastes and looks delicious.

Bottom Line

In conclusion, the Tropical Chicken Recipe that I have shared with you is not only delicious but also healthy and nutritious. It is gluten-free and dairy-free, making it suitable for people with dietary restrictions. This chicken recipe can be served in different ways such as with cooked rice or as a chicken salad.

The versatility of this recipe is just one reason why you should try it out. The mix of tropical ingredients like banana, pineapple, and bell peppers gives it a unique flavor that will tantalize your taste buds. Furthermore, the recipe is easy to prepare, and you can always make simple substitutions to your liking.

I understand that time is precious for most people. However, taking care of your health is equally important. The Tropical Chicken Recipe takes little time to prepare, and this saves you a lot of time for other engagements. Also, preparing food at home ensures you know the quality of ingredients used in the recipe.

In summary, the Tropical Chicken Recipe remains one of my favorite dishes because it is delicious, nutritious and super easy to prepare. If you are new to gluten-free meals or looking to spice up your meal plan with tropical-themed chicken meals, then this recipe is a must-try. I highly recommend giving it a shot!

Tropical Chicken (Gluten Free)

Tropical Chicken (Gluten Free) Recipe

From the Gluten Free Club. I don't usu. cook with fruit (bcz of DH), but I do like the flavor of the pineapple. So my DH picked out the pineapple, but liked the rest of it! In the US, we have 20 oz cans of pineapple and that worked fine. I didn't use the stock cube and would sub. shicken stock for the 1/4 C water instead next time. I just realized I read the curry powder wrong and put in almost 1 tablespoon of sweet curry! I would probably do that again, as it wasn't too much. I don't think you need to simmer it for 20 minutes, if you are short on time and you thoroughly cooked your chicken in step 1.
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Prep Time 10 mins
Cook Time 20 mins
Calories 258.4 kcal


  • 1 tablespoon olive oil
  • 1 lb boneless skinless chicken breast, cut into small chunks
  • 1 medium onion, chopped
  • 1 bell pepper (sliced or chopped)
  • 1 tablespoon cornstarch or 1 tablespoon arrowroot
  • 1 -2 teaspoon gluten-free curry powder
  • 2 tablespoons water
  • 1/4 cup water (or chicken stock)
  • 1 (14 ounce) can unsweetened pineapple chunks, including juice
  • 1 tablespoon gluten-free tomato sauce
  • 1 gluten-free chicken stock cube (optional)
  • 1 banana, sliced
  • cooked rice


  • In a non-stick fry pan, heat the oil and fry the chicken, onion and bell pepper for about four minutes, or until nicely browned and chicken is cooked through.
  • Blend the cornstarch and curry powder in 2 Tablespoons of water then add tomato sauce and the 1/4 cup of water.
  • Add the curry mixture to the fry pan, along with the stock cube, canned pineapple and pineapple juice. Stir until the sauce boils and thickens. Lower the heat, cover and simmer for 20 minutes.
  • Just before serving add the sliced banana and serve with rice.

Add Your Own Notes


Serving: 228gCalories: 258.4kcalCarbohydrates: 26.3gProtein: 27.7gFat: 5.2gSaturated Fat: 0.9gCholesterol: 65.8mgSodium: 97.4mgFiber: 3.3gSugar: 15.2g
Keyword < 30 Mins, Free Of..., Healthy, Low Cholesterol
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