Healthy Hawaiian Haystacks Recipe


The classic recipe for Hawaiian Haystacks can be high in calories. This recipe for healthy Hawaiian Haystacks cuts calories and helps you stay on track with your health goals.

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The calories and macros for this one serving of Healthy Hawaiian Haystacks are 399 calories, 28 g protein, 47 g carbs, and 13 g fat

Healthy Hawaiian Haystacks recipe b with calories and macros updated (Custom)

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Every Sunday I make dinner for a crowd. My two adult kids come for dinner, and we try to get as many of their friends or cousins to come over as well. My goal is to have 8-12 people for dinner! Otherwise, our lives are boring. haha.

I can usually make a delicious group meal, and make small modifications of the dinner to still fit my fitness prep goals. No one even notices that what I’m eating is slightly different, because I don’t make a big deal of it, it looks the same as everyone else’s meal, but I know exactly how many calories and macros are in my own meal.

Making Classic Hawaiian Haystacks

To make classic Hawaiian Haystacks, I usually go with a classic recipe and use

  • Chicken thighs
  • cream of chicken soup
  • sour cream
  • Chicken broth
  • cheese,
  • and sometimes cream cheese.

I put that all in a crockpot and let it cook for several hours. And I did make it that way for the family. But, on the side, here’s what I changed, to make my serving of Hawaiian Haystacks healthier for me.

And honestly, the healthier version really is as good, and normally, I’d have no hesitation serving it like this for my family.

How to make Hawaiian Haystacks for 1.

Start with cooking 4 ounces of chicken tenders. I cooked mine at 425 for just about 15 minutes. Do not over cook! This is so easy to dry out your chicken. But if you can take them out as soon as your chicken hits an internal temp of 165, you’ll be fine!

Once the chicken is cooked, shred it with a fork and add your light sour cream and chicken broth! Heat everything together.

Separately cook your rice. I always have some cooked rice on hand. Cooked rice is one of the staples I meal prep each week, so I always have some. (check out the calories for cooked rice here).

From there, it’s easy! Top with your favorite toppings like pineapple, green onions, coconut, peppers, chow mein noodles, cheese, or tomatoes. Just make sure to measure the toppings if you are counting your calories and macros.

It really is simple to make healthy Hawaiian haystacks. With small adjustments you can turn the regular recipe into one that has much fewer calories but still tastes amazing!

Healthy Hawaiian Haystacks low calorie
Healthy Hawaiian Haystacks recipe b with calories and macros (Custom)

Healthy Hawaiian Haystacks

Delicious Healthy Hawaiian Haystacks for one!
4.93 from 27 votes
Print Pin Rate
Course: Dinner
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: Healthy Hawaiian Haystacks
Servings: 1 serving
Calories: 399cal
Author: Amy Roskelley


  • 4 ounce chicken tenders
  • 3 tablespoon chicken broth
  • 2 tablespoon light sour cream
  • 1/2 cup cooked rice
  • 1 cup chopped lettuce


  • 1 slice pineapple chopped
  • 4 small cherry tomatoes
  • 1 tablespoons coconut flakes
  • 1/2 ounce cheddar cheese
  • 1/4 cup green onions
  • 5 grams chow mein noodles


  • Heat chicken broth and light sour cream with shredded, cooked chicken.
  • Top a bed of lettuce with cooked rice, chicken with it's sauce, and all the toppings including pineapple, tomatoes, coconut, cheese, green onions, and chow mein noodles.
  • Eat and enjoy!


Serving: 1bowl | Calories: 399cal | Carbohydrates: 47g | Protein: 28g | Fat: 13g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
Healthy Hawaiian Haystacks
Serving Size
1 bowl
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.


Healthy Hawaiian Haystacks recipe for one

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