Sweet, sticky pineapple glaze + juicy pork + roasted veggies, all on one pan. Perfect for busy nights and meal prep.
Time & Yield
- Prep: 15 minutes
- Cook: 30–35 minutes
- Total: ~50 minutes
- Serves: 4
Ingredients
Pork & Veg
- 500 g (1.1 lb) pork tenderloin or pork shoulder, cut into 1½-inch cubes
- 1½ cups pineapple chunks (fresh or canned, drained)
- 1 medium red bell pepper, chopped
- 1 medium onion, sliced
- 2 tbsp neutral oil (vegetable or avocado)
- Salt & black pepper, to taste
Pineapple Glaze
- ½ cup pineapple juice (from can or fresh)
- 3 tbsp soy sauce (or tamari for gluten-free)
- 3 tbsp brown sugar or honey
- 2 cloves garlic, minced
- 1 tbsp rice vinegar or apple cider vinegar
- ½ tsp smoked paprika (optional but great)
- ½ tsp ground ginger (optional)
Instructions
- Preheat oven
Heat oven to 200°C / 400°F. Line a large sheet pan with parchment or foil. - Make the glaze
In a bowl, whisk pineapple juice, soy sauce, sugar/honey, garlic, vinegar, paprika, and ginger. - Prep the pan
Add pork, pineapple chunks, bell pepper, and onion to the pan.
Drizzle with oil, season with salt & pepper, and toss well. - Glaze & roast
Pour glaze evenly over everything. Spread into a single layer.
Roast 25–30 minutes, stirring once halfway. - Caramelize (optional but recommended)
Switch oven to broil/grill for 2–3 minutes until edges are sticky and lightly charred. Watch closely. - Rest & serve
Rest 5 minutes. Spoon extra pan glaze over the pork before serving.
Serving Ideas
- Over steamed rice or coconut rice
- With roasted potatoes or quinoa
- In lettuce cups or tortillas
- Alongside a crunchy slaw
Nutrition (Approx. per serving)
- Calories: ~360
- Protein: ~28 g
- Carbs: ~28 g
- Fat: ~14 g
(Varies by cut of pork and sweetener used)
Allergen & Nut Information
- Nuts: ❌ Nut-free by default
- Gluten: Contains soy sauce → use tamari for gluten-free
- Dairy: ❌ Dairy-free
- Eggs: ❌ Egg-free
- Sesame: Contains sesame oil only if added (not required)
⚠️ Always check labels if cooking for severe allergies (soy sauce, vinegar, sweet chili variations).
Tips for Best Results
- Tender pork: Pork tenderloin stays juicier than shoulder for sheet pans
- Sticky glaze: Don’t overcrowd—use a large pan
- Less sweet: Reduce sugar to 2 tbsp
- More heat: Add chili flakes or sriracha to glaze
Q & A
Q: Can I use pork chops instead of cubes?
A: Yes—use thick chops, sear first, then glaze and roast 12–15 minutes.
Q: Can I make this ahead?
A: Yes. Marinate pork in glaze up to 24 hours. Roast fresh.
Q: Is canned pineapple okay?
A: Absolutely—just drain chunks well and use the juice for glaze.
Q: How do I store leftovers?
A: Airtight container, 3–4 days refrigerated.
Q: Can I freeze it?
A: Yes, cooked pork freezes well up to 2 months. Thaw overnight and reheat gently.
Q: Can I make it low-sugar?
A: Use 1–2 tbsp honey or a brown-sugar substitute.
