Sheet Pan with Hawaiian Chicken
Introduction:
This Sheet Pan Hawaiian Chicken is a vibrant, sweet, and savory dish packed with tropical flavors! Juicy chicken is marinated in a delicious pineapple-soy glaze, then roasted alongside bell peppers, red onions, and fresh pineapple chunks for a one-pan meal that’s both easy and flavorful. The caramelized pineapple and tender chicken bring out the best of Hawaiian-inspired cuisine, all with minimal effort and cleanup.
This recipe is perfect for busy weeknights, meal prep, or when you’re craving something light yet satisfying. Serve it with steamed rice, quinoa, or cauliflower rice for a complete meal.
Prep Time: 15 minutes
Marinate Time: 30 minutes (optional, but recommended)
Cook Time: 25 minutes
Total Time: 40–55 minutes
Servings: 4
Components:
Four skinless, boneless chicken thighs or breasts
One tablespoon of olive oil
Two teaspoons of powdered garlic
Two teaspoons of powdered onion
One teaspoon of paprika
Half a teaspoon of ground ginger
To taste, add salt and pepper.
One cup of drained pineapple pieces, either fresh or canned
One red bell pepper, one yellow bell pepper, one small red onion, one zucchini, one sliced, and one
tablespoon of soy sauce (or gluten-free tamari)
One spoonful of maple syrup or honey
One tablespoon of apple cider vinegar or rice vinegar
Garnish with chopped cilantro or green onions, if desired.
Directions:
Turn the oven on to 400°F, or 200°C.
Get the chicken ready:
Using paper towels, pat dry the chicken thighs or breasts. Add salt, pepper, paprika, ginger, garlic powder, onion powder, and olive oil on both sides.
Get the veggies ready:
Place the bell peppers, zucchini, onion, and pineapple chunks on a sheet pan. Season with salt and pepper and drizzle with a little olive oil.
Prepare the sauce:
Combine the vinegar, honey, and soy sauce in a small basin.
Put the chicken in there:
Nestle the seasoned chicken among the pineapple and vegetables on the sheet pan. Pour the sauce over the veggies and chicken.
Preheat the sheet pan:
The chicken should be cooked to an internal temperature of 165°F (75°C) and the veggies should be soft after about 25 to 30 minutes of baking in a preheated oven. For even cooking, you might wish to toss the vegetables halfway through.
Serve:
If preferred, garnish with green onions or fresh cilantro. Rice or your other side dish can be served alongside the Hawaiian chicken.
Advice:
Before cooking, marinate the chicken in the sauce mixture for 30 to 60 minutes to add more flavor.
For a little heat, add some chopped jalapeño or chili flakes.
To increase the flavor and juiciness, use boneless chicken thighs.
Sweet, savory, and acidic flavors come together in this Hawaiian chicken sheet pan to create a tasty, well-balanced meal that’s ideal for a hectic weekday!
Tips & Tricks
Marinate for Maximum Flavor:
Let the chicken marinate for at least 30 minutes, or up to 8 hours for deeper flavor. If short on time, even 10 minutes will help!
Use Fresh Pineapple for Best Results:
Fresh pineapple caramelizes better in the oven and adds a natural sweetness. If using canned, drain well to avoid excess moisture.
Cut Everything Evenly:
Keep chicken, bell peppers, and pineapple similar in size to ensure even cooking. Chicken cubes should be about 1 to 1.5 inches.
Roast at High Heat for a Perfect Char:
Baking at 400–425°F (200–220°C) helps caramelize the pineapple and vegetables while keeping the chicken juicy.
Don’t Overcrowd the Pan:
Spread ingredients in a single layer to allow proper roasting. Overcrowding can lead to steaming instead of browning.
Broil for Extra Char:
If you love that grilled Hawaiian BBQ flavor, broil the chicken for 1–2 minutes at the end for a slightly charred effect.
Make it Spicy:
Add red pepper flakes, sriracha, or a diced jalapeño for a spicy-sweet balance.
Pair it Right:
Serve with coconut rice, jasmine rice, quinoa, or even lettuce wraps for a lighter option.
Nutrition Facts (Per Serving – Approximate)
Calories: 390
Protein: 36g
Carbohydrates: 40g
Fat: 9g
Fiber: 4g
Sugar: 23g (from natural pineapple & sauce)
Sodium: 620mg (varies based on soy sauce used)