If you’ve been searching for a quick, healthy, and flavor-loaded weeknight dinner, this Hawaiian Chicken Sheet Pan Dinner is the answer. Imagine tender, juicy chicken baked with caramelized pineapple, colorful bell peppers, and a savory-sweet glaze—all cooked together on a single sheet pan for easy cleanup.
This dish captures the vibrant taste of Hawaii in a simple recipe that works for busy families, meal preppers, and anyone craving bold tropical flavors.
Why You’ll Love This Recipe
- 🌴 Tropical Flavor Fusion – Sweet pineapple balances perfectly with savory chicken.
- ⏱️ One-Pan Convenience – No messy stovetop cooking, just one sheet pan.
- 🥗 Healthy & Nutritious – Packed with lean protein, antioxidants, and vitamin C.
- 🍴 Versatile – Works for family dinners, meal prep, or even casual entertaining.
Ingredients You’ll Need
Here’s the ingredient list for 4 servings:
- Chicken – 1.5 lbs boneless, skinless chicken thighs or breasts
- Pineapple – 2 cups fresh chunks (canned works, but fresh gives better texture)
- Bell Peppers – 2 medium, assorted colors (red, yellow, green), sliced
- Red Onion – 1 medium, sliced into wedges
- Soy Sauce – ¼ cup (or tamari for gluten-free)
- Honey or Brown Sugar – 2 tbsp
- Garlic – 3 cloves, minced
- Fresh Ginger – 1 tbsp grated
- Lime Juice – 1 tbsp (brightens the flavors)
- Olive Oil or Sesame Oil – 2 tbsp
- Salt & Black Pepper – to taste
- Chili Flakes or Sriracha – optional, for heat
Step-by-Step Instructions
Step 1: Prep the Marinade
In a mixing bowl, whisk together soy sauce, honey, garlic, ginger, lime juice, and oil. Add chicken and let marinate for at least 20 minutes (overnight for deeper flavor).
Step 2: Arrange on the Sheet Pan
Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil. Spread chicken, pineapple chunks, peppers, and onions in a single layer. Avoid overcrowding to ensure even roasting.
Step 3: Bake to Perfection
Roast for 22–28 minutes, flipping halfway, until chicken reaches 165°F (74°C) internal temperature. For caramelization, broil for 2–3 minutes at the end.
Step 4: Garnish & Serve
Sprinkle with fresh cilantro, sesame seeds, or a squeeze of lime juice. Serve hot with rice, quinoa, or low-carb cauliflower rice.
Chef’s Tips for Success
- Avoid Soggy Veggies – Cut vegetables into larger chunks so they roast instead of steam.
- Juicier Chicken – Use thighs if possible; they stay moist better than breasts.
- Flavor Boost – Add a splash of pineapple juice to the marinade for extra tang.
- Make it Spicy – Mix sriracha or red chili flakes into the glaze.
Nutritional Information (per serving, approx.)
- Calories: 340
- Protein: 32g
- Carbohydrates: 28g
- Fiber: 3g
- Sugar: 16g
- Fat: 12g
✅ High in protein, vitamin C, and antioxidants while being relatively low in fat.
Meal Prep & Storage Guide
- Fridge – Store in airtight containers up to 4 days.
- Freezer – Freeze cooked chicken and veggies separately from pineapple for best texture (up to 2 months).
- Reheating – Warm in oven at 350°F for 8–10 minutes; avoid microwaving pineapple too long to prevent mushiness.
- Meal Prep Tip – Divide into containers with rice for ready-to-go lunches.
Serving Suggestions
- 🍚 Serve with jasmine rice, coconut rice, or cauliflower rice (low-carb).
- 🥗 Pair with fresh mango salsa, cucumber salad, or coleslaw.
- 🥖 Add Hawaiian rolls or garlic naan for a heartier meal.
- 🍹 Drink Pairing: Tropical iced tea, lemonade, or a piña colada mocktail.
FAQs About Hawaiian Chicken Sheet Pan Dinner
Q1: Can I use canned pineapple instead of fresh?
Yes! Drain well before using to avoid excess moisture.
Q2: Can I prepare this ahead of time?
Absolutely. Marinate chicken overnight and assemble the pan right before baking.
Q3: What vegetables work best?
Bell peppers, onions, zucchini, and snap peas all roast well with this recipe.
Q4: Can I swap the protein?
Yes—try shrimp, salmon, or even tofu for plant-based eaters. Adjust cooking time accordingly.
Final Thoughts
This Hawaiian Chicken Sheet Pan Dinner is more than just a recipe—it’s a tropical escape on your dinner table. Bursting with juicy pineapple, savory chicken, and colorful vegetables, it’s a wholesome one-pan meal that’s easy, delicious, and healthy.
Whether you’re cooking for your family, prepping for the week, or just craving something different, this dish will become a go-to favorite in your recipe collection. 🌺🍍🍗
