Meal Prep
Caramelized Pineapple Porkchops
Caramelized Pineapple Pork Chops bring backyard BBQ and tropical vacation energy straight to your kitchen. Garlic, soy sauce, and brown sugar caramelize in the pan as juicy pork chops sear, then pineapple hits the heat and everything comes alive. It’s sweet, savory, and just a little charred in all the right ways- the kind of meal prep that makes your kitchen smell unreal and your lunch feel like an upgrade.
- Prep
- 10 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Caramelized Pineapple Porkchops
59.3g protein777 calories per serving
- Prep Time
- 10 mins
- Cook Time
- 20 mins
- Down Time
- 30 mins
- Total Time
- 60 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Pork Chops:
For the Brussels Sprouts:
For the Rice:
Optional Garnishes:
Instructions
1 cup pineapple juice, 3 tbsp soy sauce, 2 tbsp brown sugar, 1 tbsp honey, 1 tsp garlic powder, ½ tsp smoked paprika, ½ tsp black pepper
2 lb boneless pork chops
1 cup dry jasmine rice, 1 tbsp Rice Vinegar
1 ½ lb Brussels sprouts, 1 tbsp olive oil, ½ tsp garlic powder, ½ tsp salt, ¼ tsp black pepper
2 tbsp olive oil, 2 cup 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.
2 cup Fresh pineapple chunks, Chopped parsley
See it come together
Watch: Caramelized Pineapple Porkchops
Nutrition
Per servingEstimates for one serving.
- Calories
- 777 kcal
- Protein
- 59.3 g
- Fat
- 26.9 g
- Carbs
- 75.6 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 7.17 g
- Polyunsaturated Fat
- 3.48 g
- Monounsaturated Fat
- 14.31 g
- Trans Fat
- 0.15 g
- Cholesterol
- 152 mg
- Sodium
- 1,109 mg
- Potassium
- 1,758 mg
- Fiber
- 8.6 g
- Sugar
- 22.2 g
- Added Sugar
- 6.5 g
- Vitamin A
- 76 mcg RAE
- Vitamin C
- 188.4 mg
- Vitamin D
- 0.91 mcg
- Calcium
- 125 mg
- Iron
- 6.21 mg
Estimated ingredient cost
$4.40 per serving · $17.62 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- boneless pork chops: $9.06
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS boneless pork chop category average; cut and trim vary.
BLS: All pork chops, boneless · Price checked 2026-09-21
- pineapple juice: $0.54
250 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 250 g Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Three 64 US fl oz bottles; total package volume 192 US fl oz.
Walmart: (3 pack) Great Value Pineapple 100% Juice, 64 fl oz · Price checked 2026-09-21
- soy sauce: $0.36
48 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- brown sugar: $0.06
27.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (packed) = 4.6 g; packing=packed Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Light Brown Sugar, 32 oz · Price checked 2026-09-21
- honey: $0.28
21 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- smoked paprika: $0.04
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Four 2 oz jars; full multipack weight is 8 oz.
Walmart: (4 pack) Great Value Smoked Paprika, 2 oz · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Reserve 1/4 cup for glaze, approximately 18% of the listed mixed volume; used soaking marinade is explicitly discarded. Fresh pineapple and cooking oil remain fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- Fresh pineapple chunks: $0.87
660 g purchased · Editorial purchase-yield estimate: 50% usable; includes discarded peel, shell, or core.
1 cup (pieces) = 165 g Representative product for this ingredient; your brand and package size may differ. Library basis is the purchased product shown; peeled fruit amounts require a recipe-specific yield.
Walmart: Fresh Pineapple, Each · Price checked 2026-09-21
- Brussels sprouts: $4.75
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Brussels Sprouts 1lb Bag, Fresh Produce · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- Rice Vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- Chopped parsley: $0.27
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Parsley, 0.5 oz Clamshell · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.3g30%
- Carbs75.6g39%
- Fat26.9g31%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
The pineapple does two jobs in this bowl: its juice seasons the pork, and the chunks get a chance to brown in the skillet. Let the cooked pineapple go into the containers with the chops if you like that warm, caramelized combination. If you also use fresh pineapple as a garnish, keep that portion separately in the fridge for a cooler contrast after reheating. For the four-serving batch, I use two cups of fresh pineapple, roughly half a pineapple depending on its size. Measure the cut fruit so every batch gets a similar balance of pork and pineapple.
Reserve the glaze before adding raw pork to the marinade, and get the rice and Brussels sprouts started while the chops marinate. Thick chops can vary a lot, so use their doneness rather than the searing time alone to decide when they are ready. Rest them before slicing if you prefer bite-sized lunches. This is a different direction from the herb-heavy options in the pork meal-prep archive. Give the oiled sprouts room on the tray and roast until the cut faces brown. They can take a little more time if they are still pale, but check the loose leaves before they turn to ash.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice, turn the sprouts, and reposition any pork slices at the pause so the center heats evenly. Add the fresh pineapple garnish afterward if you kept some aside. There is no need to rebuild the whole recipe to vary the vegetables: broccoli is a substitution to try, cooked on its own schedule. Other meal-prep bowls can give you ideas for arranging hot components and fresh finishes.
Notes from your kitchen
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From the community
★★★★★
My boyfriend and I love meaningful macros recipes, he made this one for date night and it was an absolute banger. The sweetness of the pineapple and the savory flavor of the pork chop was incredible! I can’t wait to try more recipes!