Mediterranean Tropical Hawaiian Chicken on a Sheet Pan
This Mediterranean Tropical Hawaiian Chicken on a Sheet Pan is a beautiful blend of sunny island sweetness and Mediterranean-style simplicity. Tender chicken breasts are coated in a honey-soy-garlic glaze, roasted with juicy pineapple chunks, sweet red peppers, and caramelized red onion — all in one pan for easy cleanup.
The result is a colorful, balanced meal that’s slightly sweet, tangy, and savory, with just enough heat from chili flakes to keep it exciting. It’s a dish that feels like a vacation on your dinner table — vibrant, healthy, and ready in under an hour.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 2–3
Ingredients
For the Sheet Pan:
2 chicken breasts, boneless and skinless
1 cup pineapple chunks (fresh or canned, drained)
1 red bell pepper, sliced
½ red onion, sliced
2 tbsp olive oil
1 tbsp soy sauce
1 tbsp honey
1 tsp garlic powder
½ tsp ground ginger
¼ tsp chili flakes (optional, for mild heat)
Salt and black pepper, to taste
Fresh cilantro, chopped (for garnish, optional)
Instructions
1. Prep the Marinade
In a small bowl, whisk together olive oil, soy sauce, honey, garlic powder, ground ginger, chili flakes (if using), salt, and pepper.
Place the chicken breasts in a large bowl or zip-top bag and pour in half of the marinade.
Let it sit for 15–20 minutes (or up to 1 hour in the refrigerator) to soak up the flavors.
2. Prepare the Sheet Pan
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper or lightly grease it.
Spread the pineapple chunks, red bell pepper, and red onion evenly across the sheet pan.
Drizzle with a little olive oil and toss lightly with the remaining marinade.
3. Add the Chicken
Remove the chicken from the marinade and place it on the sheet pan among the vegetables.
Brush a little extra marinade over the chicken for more flavor.
4. Roast Everything Together
Roast in the preheated oven for 20–25 minutes, or until the chicken is cooked through (internal temperature should reach 165°F / 74°C).
For extra caramelization, broil for the last 2–3 minutes until the edges of the pineapple and chicken turn golden.
5. Garnish and Serve
Remove from the oven and let the chicken rest for a few minutes.
Garnish with fresh cilantro and an extra drizzle of honey if desired.
Serve warm with rice, couscous, or quinoa.
Tips
Use fresh pineapple for the best flavor and natural sweetness. If using canned, choose pineapple chunks in juice, not syrup.
Don’t skip the resting time: Letting the chicken rest for a few minutes after baking keeps it juicy.
Slice ingredients evenly: This ensures everything roasts at the same pace.
Add color: You can mix red, yellow, and orange peppers for a vibrant look.
Boost the glaze: If you like a stickier sauce, brush the chicken with a little extra honey and broil briefly at the end.
For meal prep: Roast extra vegetables and use the leftovers for salads or wraps.
Variations
Tropical Citrus Twist:
Add orange or mango chunks along with pineapple for a fruitier version.
Spicy Mediterranean:
Mix in a bit of harissa or a spoonful of chili paste for a bolder, smoky heat.
Greek Fusion:
Sprinkle crumbled feta and fresh mint over the baked dish before serving for a Mediterranean-meets-island flavor.
Vegetable Boost:
Add zucchini, cherry tomatoes, or baby potatoes for more texture and nutrition.
Vegan Option:
Replace the chicken with tofu or chickpeas and roast with the same marinade for a flavorful plant-based meal.
Coconut Hint:
Add a tablespoon of coconut milk or shredded coconut to the marinade for a subtle tropical creaminess.
Q&A Section
Q: Can I use chicken thighs instead of breasts?
Yes, boneless thighs work great and stay juicier. Adjust the cook time to around 25–30 minutes.
Q: Can I make this on the grill instead of the oven?
Absolutely. Grill over medium heat for about 5–6 minutes per side, and cook the vegetables on a grill pan or foil tray.
Q: What can I serve with this dish?
It pairs beautifully with coconut rice, quinoa, or a side of Mediterranean couscous salad.
Q: Can I store leftovers?
Yes, refrigerate in an airtight container for up to 3 days. Reheat gently in the oven or microwave.
Q: How can I make it less sweet?
Reduce the honey or balance it with a splash of lime juice or rice vinegar for acidity.
Nutrition Breakdown (per serving, approx.)
Calories: 410
Protein: 36 g
Fat: 16 g
Carbohydrates: 28 g
Fiber: 3 g
Sugar: 17 g
Sodium: 520 mg
(Values vary slightly depending on the pineapple and honey used.)
Conclusion
Mediterranean Tropical Hawaiian Chicken on a Sheet Pan is a colorful, sunny twist on classic roasted chicken. The combination of sweet pineapple, roasted peppers, and a tangy honey-soy glaze gives the dish a perfect balance of savory and tropical notes. It’s quick to prepare, visually stunning, and tastes like something you’d enjoy by the sea. With one pan and minimal cleanup, this recipe is an easy way to bring a bit of island flavor to your Mediterranean kitchen.