Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Chicken Pineapple Skewers
Bodybuilding’s a grind—you’re slamming weights, but it’s the food that turns those reps into gains. Dinner or a post-workout meal needs to pack protein and carbs to keep you growing without slowing you down. That’s where Chicken Pineapple Skewers come in—grilled chicken and juicy pineapple paired with hearty brown rice. This isn’t just a tropical treat; it’s a muscle-building powerhouse that’s sweet, savory, and loaded with what you need. Whether you’re firing up the grill after a lift or prepping for the week, this recipe’s a no-fuss win with a summery vibe. Let’s skewer up why it’s a bodybuilder’s go-to and how to make it happen.
Macro-Friendly Recipe for Bodybuilders: Chicken Pineapple Skewers
Here’s the rundown on this tropical plate:
- Recipe Name: Chicken Pineapple Skewers with Brown Rice
- Servings: 1 serving (2 skewers)
- Macro Breakdown (approximate per serving, with rice):
- Calories: 500
- Protein: 35g
- Carbohydrates: 55g
- Fats: 15g
These macros are a lifter’s gold—35 grams of protein to spark muscle repair, 55 grams of carbs for energy, and 15 grams of fats for balance. Perfect for maintaining or bulking; trim it back for cutting if you’re shredding.
Ingredients
Here’s what you’ll need for the skewers and rice:
- For the Chicken Pineapple Skewers:
- 6 oz boneless, skinless chicken breast (cut into 1-inch cubes)
- 1 cup pineapple chunks (fresh or canned, drained)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- For the Brown Rice:
- 1/2 cup dry brown rice (makes about 1.5 cups cooked)
- Optional: a drizzle of low-sodium soy sauce or a sprinkle of chili flakes
- You’ll also need: 2 skewers (metal or soaked wooden)
These are simple ingredients that hit hard—lean, fresh, and ready to fuel your grind.
Instructions
Ready to skewer it up? This dish is a grill-and-chill vibe—here’s how:
- Cook the rice: Rinse 1/2 cup dry brown rice under cold water. In a small pot, bring 1 cup water to a boil, add the rice, and reduce to a simmer. Cover and cook for 35-40 minutes until tender and the water’s gone. Set aside.
- Prep the skewers: While the rice cooks, cut 6 oz chicken breast into 1-inch cubes. In a bowl, toss the chicken and 1 cup pineapple chunks with 1 tablespoon olive oil, 1 teaspoon garlic powder, salt, and pepper.
- Skewer it: Thread the chicken and pineapple onto 2 skewers, alternating pieces—chicken, pineapple, chicken, pineapple. Keep it even for consistent cooking.
- Grill the skewers: Preheat a grill pan or outdoor grill to medium-high heat. Grill the skewers for 10-12 minutes, turning every 3-4 minutes, until the chicken’s cooked through (internal temp of 165°F/74°C) and the pineapple’s caramelized.
- Serve it up: Spoon 1.5 cups cooked brown rice onto a plate or bowl. Place the 2 skewers on top or beside it. Add a drizzle of soy sauce or chili flakes if you’re into that extra kick. Dig in while it’s hot!
This takes about 45 minutes (mostly rice time)—quick enough for a dinner win or a post-gym refuel. Want more? Add bell peppers or double the chicken.
How This Recipe Supports Muscle Growth and Recovery
Why’re these skewers a bodybuilding win? Let’s break it down:
- Protein Power: The 35 grams of protein from chicken are a muscle-repair must. Chicken’s lean, high-quality protein packed with essential amino acids like leucine—perfect for rebuilding after a lift.
- Carb Fuel: The 55 grams of carbs from brown rice and pineapple keep you powered. Brown rice offers slow-release complex carbs, while pineapple adds natural sugars for a quick energy boost.
- Healthy Fats: With 15 grams of fats from olive oil, this supports hormone production—like testosterone—that’s key for muscle growth. These fats also keep it juicy and flavorful.
- Nutrient Bonus: Pineapple brings vitamin C and bromelain for recovery and inflammation control. Brown rice packs magnesium and fiber for muscle and gut health, and chicken adds B3 for stamina.
These skewers are a triple threat—protein, carbs, and fats teaming up to build muscle, speed recovery, and keep you strong. It’s a sweet-savory meal with big benefits.
Conclusion
The Chicken Pineapple Skewers with brown rice are bodybuilding fuel with a tropical twist—35 grams of protein, 55 grams of carbs, and 15 grams of fats in a lean, flavorful package. With grilled chicken, pineapple, and hearty rice, it’s a meal that supports muscle growth and keeps you energized. Easy to cook and perfect for meal prep, it’s a no-brainer for any lifter’s routine.
So, fire up that grill and skewer some gains. Your muscles will thank you, and your taste buds will be all in. Got a fave tweak—like a spicy glaze or extra veggies? Share it in the comments or tag us online—I’m pumped to see how you’re skewering it up!