Mediterranean Hawaiian Chicken Sheet Pan Dinner
This sheet pan dinner blends the sweet tropical flavor of pineapple with Mediterranean herbs and spices for a colorful, balanced meal. Juicy chicken, roasted vegetables, and a sticky-sweet sauce come together on one pan, making it both flavorful and easy to clean up. It’s the perfect weeknight dinner when you want something healthy, hearty, and vibrant with minimal effort.
Time
Prep time: 15 minutes
Cook time: 30–35 minutes
Total time: 45–50 minutes
Ingredients
Main Ingredients:
1 ½ lbs boneless, skinless chicken breasts or thighs, cut into cubes
1 ½ cups pineapple chunks (fresh or canned, drained if canned)
2 medium potatoes, diced into bite-sized chunks
1 red onion, cut into wedges
1–2 bell peppers (red, yellow, or green), sliced
1 cup cherry tomatoes
Marinade/Sauce:
½ cup teriyaki sauce or Hawaiian BBQ sauce
2 tbsp soy sauce
1 tbsp honey
2 tbsp olive oil or avocado oil
1 tbsp rice vinegar
Seasonings:
1 tsp salt (adjust to taste)
½ tsp black pepper
1 tsp garlic powder (or 2 fresh cloves, minced)
1 tsp dried oregano
1 tsp paprika
¼ tsp red pepper flakes (optional, for heat)
Garnish:
Fresh parsley or cilantro, chopped
1 tbsp sesame seeds
Instructions
Preheat oven:
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with oil.
Prepare the marinade/sauce:
In a bowl, whisk together teriyaki or Hawaiian BBQ sauce, soy sauce, honey, olive oil, rice vinegar, garlic, oregano, paprika, salt, pepper, and red pepper flakes (if using).
Marinate the chicken:
Add the cubed chicken to the sauce and toss well to coat. Let it marinate for at least 15 minutes while you prep the vegetables (or up to 2 hours in the fridge for deeper flavor).
Assemble the sheet pan:
Spread the potatoes, bell peppers, onion, pineapple chunks, and cherry tomatoes on the prepared baking sheet. Drizzle with a little extra olive oil, season lightly with salt and pepper, and toss.
Place the marinated chicken pieces evenly across the sheet pan, pouring some of the marinade over the veggies for flavor.
Bake:
Roast in the oven for 25–30 minutes, tossing halfway through, until the chicken is fully cooked (165°F / 74°C internal temp) and the potatoes are tender.
Finish & serve:
Remove from the oven, sprinkle with fresh parsley or cilantro, and garnish with sesame seeds. Serve hot as-is or over fluffy rice, quinoa, or couscous.
Tips
Cut evenly: Dice the chicken and veggies into similar sizes so they cook evenly.
Crispier potatoes: Roast the potatoes for 10 minutes before adding the chicken and other veggies if you like them extra golden and crisp.
Don’t crowd the pan: Use a large baking sheet so the chicken and vegetables roast instead of steaming.
Check doneness: Use a meat thermometer to ensure chicken reaches 165°F (74°C).
Marinate longer for flavor: If you have time, marinate the chicken for up to 2 hours in the fridge.
Variations
Protein swaps: Try shrimp, salmon, or even tofu instead of chicken for a lighter or vegetarian option.
Veggie additions: Add zucchini, eggplant, or mushrooms to make the platter more Mediterranean.
Different sauces: Swap teriyaki with balsamic glaze, lemon-garlic dressing, or tzatziki on the side for a Mediterranean twist.
Grain base: Serve over couscous, bulgur, or farro instead of rice for a more Mediterranean grain pairing.
Spicy kick: Add fresh chili slices or extra red pepper flakes for heat.
Cheesy finish: Sprinkle with crumbled feta before serving for added richness.
Q&A
Q: Can I use canned pineapple instead of fresh?
A: Yes. Just drain it well before adding to the sheet pan so the dish doesn’t get watery.
Q: How can I make this recipe meal-prep friendly?
A: Cook everything, divide into containers with rice or couscous, and refrigerate for up to 4 days. It reheats well in the microwave or oven.
Q: Can I grill this instead of baking?
A: Definitely. Thread the chicken, pineapple, and veggies onto skewers and grill, basting with extra sauce.
Q: What if I don’t want it sweet?
A: Use less pineapple and reduce the honey. You can also add more soy sauce, vinegar, or even lemon juice for a tangier flavor.
Q: Can I make this vegetarian?
A: Yes. Replace the chicken with tofu or chickpeas for a plant-based sheet pan dinner.
Nutrition
(per serving, serves 4 – approximate)
Calories: 420
Protein: 33 g
Fat: 14 g
Carbohydrates: 42 g
Fiber: 6 g
Sugar: 20 g
Sodium: 950 mg
(Values vary depending on sauce brand, type of chicken, and portion sizes.)
Conclusion
This Mediterranean Hawaiian Chicken Sheet Pan Dinner is a colorful, one-pan meal that balances savory chicken, sweet pineapple, and roasted vegetables with a flavorful marinade. It’s quick to assemble, customizable with different proteins or veggies, and perfect for busy nights when you want something hearty yet fresh. Serve it straight from the pan with a garnish of herbs and sesame seeds for a dish that feels both comforting and vibrant.