Let me paint you a picture. You’re standing in the kitchen, the sizzle of pork chops echoing in the pan, the scent of garlic, soy sauce, and brown sugar caramelizing into pure magic. And then you hit it with the pineapple. The heat kisses the fruit, it chars just right, and suddenly your kitchen smells like the intersection of backyard BBQ and a tropical resort. That, my friend, is the energy these Caramelized Pineapple Pork Chops bring to the table.
Now I know what you’re thinking: fruit? With pork? In my meal prep? And to that I say: absolutely yes. This combo goes way harder than it has any right to. Sweet, savory, sticky, and punchy in every bite, it’s the kind of flavor profile that punches through the boredom of the midweek slump and reminds you why meal prep doesn’t have to suck. Throw in a little lime juice, a juicy sear, and buttery rice, and you’re looking at a macro-balanced bombshell that’s guaranteed to make your coworkers jealous at lunch.
But beyond the flavor explosion, here’s the kicker: this dish performs. You’re getting solid protein, steady carbs, and enough flavor to keep you from wandering back to DoorDash. If you’ve never paired pineapple and pork before, let this recipe be your official awakening. Welcome to the caramelized side of meal prep. We have gains. 🍍🔥
Caramelized Pineapple Porkchops
Equipment
Ingredients
For the Pork Chops:
- 2 lbs boneless pork chops 4 thick-cut chops
- 1 cup pineapple juice
- 3 tbsp soy sauce low-sodium
- 2 tbsp brown sugar
- 1 tbsp honey
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/2 tsp black pepper
- 2 tbsp olive oil for cooking
For the Brussels Sprouts:
- 1.5 lbs Brussels sprouts halved
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Rice:
- 1 cup Jasmine Rice
- 1 tbsp Rice Vinegar Optional, for flavor
Optional Garnishes:
- Fresh pineapple chunks
- Chopped parsley
Instructions
- In a mixing bowl, whisk together pineapple juice, soy sauce, brown sugar, honey, garlic powder, smoked paprika, and black pepper. Reserve 1/4 cup for glazing.1 cup pineapple juice, 3 tbsp soy sauce, 2 tbsp brown sugar, 1 tbsp honey, 1 tsp garlic powder, 1/2 tsp smoked paprika, 1/2 tsp black pepper
- Place pork chops in a zip-top bag or shallow dish. Pour the remaining marinade over the pork, ensuring even coating. Seal and refrigerate for at least 30 minutes (or up to 4 hours).2 lbs boneless pork chops
- While the pork marinates, rinse jasmine rice thoroughly. Add rice and water to a rice cooker and cook according to the manufacturer’s instructions. If desired, stir in rice vinegar after cooking for added flavor.1 cup Jasmine Rice, 1 tbsp Rice Vinegar
- Preheat oven to 425°F. Toss Brussels sprouts with olive oil, garlic powder, salt, and black pepper on a baking sheet. Spread in an even layer and roast for 20-25 minutes, tossing halfway through.1.5 lbs Brussels sprouts, 1 tbsp olive oil, 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
- Heat 2 tbsp olive oil in a cast iron skillet over medium-high heat. Remove pork chops from the marinade (discard used marinade). Sear for 3-4 minutes per side until golden brown, throwing in 1-2 cups of fresh pineapple cut into 1/2 inch squares at this step so that they can get a nice char & mingle with the 'chops. Cook pork until internal temperature reaches 145°F.2 tbsp olive oil, Fresh pineapple chunks
- While the pork is cooking, in a separate saucepan, bring the reserved marinade to a boil. Let simmer for 4-5 minutes & reduce to a glaze.
- Divide cooked jasmine rice and roasted Brussels sprouts evenly into meal prep containers. Plate pork chops on top or alongside, painting each 'chop with your reserved glaze. Garnish with fresh pineapple chunks and chopped parsley. Enjoy!Fresh pineapple chunks, Chopped parsley
Nutrition
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❤️ Why You’ll Love These Caramelized Pineapple Pork Chops
These Caramelized Pineapple Pork Chops are the kind of recipe that hits every note—sweet, savory, smoky, and protein-packed. The pineapple marinade creates an irresistible caramelized crust, while a quick reduction turns the same ingredients into a sticky-sweet glaze that tastes like pure sunshine.
The pork chops stay juicy and flavorful thanks to a short but powerful marinade of pineapple juice, soy sauce, and honey. Once seared in a hot cast iron skillet alongside charred pineapple chunks, they’re glazed to golden-brown perfection. Paired with roasted Brussels sprouts and fluffy jasmine rice, each container delivers serious flavor with 60g of protein per serving.
This recipe brings tropical energy into your weekly prep routine—and might just ruin boring meal prep forever.
🔄 Ingredient Substitutions & Customizations
Here are five easy swaps or upgrades depending on your preferences or what you’ve got on hand:
💥 Make It Leaner
Substitute pork loin or chicken breast for a leaner cut that still soaks up the marinade like a champ.
💥 Lower-Carb Option
Replace the jasmine rice with cauliflower rice, mashed sweet potatoes, or a bed of leafy greens for a lower-carb base.
💥 Boost the Umami
Add 1 tsp Worcestershire sauce or a dash of fish sauce to the marinade for an extra savory punch.
💥 Go Gluten-Free
Substitute tamari for soy sauce, and make sure the rest of your ingredients are labeled gluten-free.
💥 Want More Char?
Sear your pineapple chunks longer in the skillet to deepen the caramelization. The crispy edges are flavor gold.
🔥 Expert Tips for Perfect Caramelized Pork Chops
Nail these techniques to get the best texture, flavor, and presentation:
🔥 Marinate at Least 30 Minutes
This short marination window infuses the pork with pineapple sweetness and soy umami. Even better if you go up to 4 hours.
🔥 Use a Sizzling Hot Skillet
You want a deep sear on the pork for maximum flavor. Preheat your cast iron until it’s just shy of smoking before adding the meat.
🔥 Rest the Pork
Let the pork sit for 5 minutes post-cooking to let juices redistribute. It’ll stay more tender and juicy when sliced or stored.
🔥 Reduce the Glaze
Simmer the reserved marinade until it thickens into a syrupy glaze. It should coat the back of a spoon and cling to every bite.
🍽️ Serving Suggestions & Storage Tips
This meal is a standout for both meal prep and dinner parties—elegant enough to impress, simple enough to repeat weekly.
🥡 Storage
Keep in airtight containers for up to 4 days in the fridge. You can also freeze the pork and glaze separately and assemble later for a fresher reheat.
🔥 Reheating
Microwave for 90 seconds at a time, flipping or stirring between rounds. Add a splash of water or pineapple juice to refresh the glaze if needed.
🍽️ Pair It With
- Grilled asparagus or roasted carrots
- A tropical side like coconut-lime slaw
- A squeeze of fresh lime right before serving
🌿 Garnish Ideas
- Charred pineapple chunks
- Fresh chopped parsley or cilantro
- Sesame seeds or even crushed macadamia nuts
❓ FAQs
Can I use canned pineapple juice and chunks?
Absolutely! Just make sure it’s 100% pineapple juice, not syrup or sweetened varieties. Canned pineapple chunks also work well for caramelizing—just drain them thoroughly.
Can I grill the pork instead of using a skillet?
Totally. Grilling the pork adds smoky depth that works beautifully with the sweet glaze. Just brush the glaze on during the final few minutes to avoid burning.
What’s the best cut of pork for this?
Thick-cut boneless pork chops work best, but pork loin medallions or even bone-in chops can also be used—just adjust your cook time accordingly.
Is the glaze sweet?
Yes—but in a balanced way. The honey and pineapple caramelize beautifully, but the soy sauce and garlic powder keep it savory and grounded. You can reduce the sugar slightly if you prefer it less sweet.
Can I make this in advance?
This recipe is perfect for meal prep. You can marinate the pork the night before, roast the veggies ahead of time, and assemble when ready. The glaze can be made up to 3 days in advance and stored in the fridge.
🍲 More High-Protein Pork Recipes to Try Next
Here are five more pork-based meal prep ideas to keep your macros high and your meals far from boring:
[…] Sweet, sticky, and smoky—this pork recipe is a high-protein flavor bomb that reheats beautifully.👉 Try my Pineapple Glazed Pork recipe here. […]