Hawaiian Chicken Sheet Pan: Perfect for a Quick and Flavorful Dinner

If you love the sweet and savory flavors of Hawaiian cuisine, this Hawaiian Chicken Sheet Pan meal is a must-try! Juicy, marinated chicken combines with vibrant bell peppers, tender pineapple, and a deliciously tangy glaze—all roasted to perfection on a single pan.

This dish is a weeknight dinner lifesaver, offering bold tropical flavors without the hassle of multiple pots and pans. It’s easy to make, packed with protein and fiber, and perfect for meal prep. Serve it over rice, cauliflower rice, or enjoy it on its own for a balanced, satisfying meal!

Why You’ll Love This Recipe

One-Pan Simplicity: Easy prep, easy cleanup!
Sweet & Savory Balance: Pineapple and soy sauce create a perfect contrast.
Healthy & Nutritious: High in protein, loaded with fiber-rich veggies.
Great for Meal Prep: Makes delicious leftovers for lunch or dinner.
Customizable: Adjust seasonings, swap veggies, or use tofu for a meat-free version.

Ingredients

For the Chicken & Veggies:

• 1 ½ lbs boneless, skinless chicken breast, cut into chunks
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 cup fresh pineapple chunks
• 1 small red onion, sliced
• 1 tbsp olive oil

For the Marinade/Glaze:

• ¼ cup low-sodium soy sauce (or coconut aminos)
• 2 tbsp pineapple juice (from fresh or canned pineapple)
• 1 tbsp honey or sugar-free maple syrup
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• ½ tsp red pepper flakes (optional, for heat)
• 1 tbsp cornstarch + 2 tbsp water (for thickening, optional)

For Serving (Optional):

• Cooked brown rice, quinoa, or cauliflower rice
• Chopped green onions & sesame seeds for garnish

Instructions

Make the Marinade

1. In a small bowl, whisk together soy sauce, pineapple juice, honey, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes.
2. Reserve ¼ cup of the marinade for later.

Marinate the Chicken

1. Place chicken chunks in a zip-top bag or bowl.
2. Pour the remaining marinade over the chicken and let it marinate for at least 15-30 minutes (or up to 4 hours for extra flavor).

Assemble the Sheet Pan

1. Preheat oven to 400°F (200°C).
2. Line a large baking sheet with parchment paper or lightly grease it.
3. Spread marinated chicken, bell peppers, pineapple chunks, and red onion evenly on the sheet.
4. Drizzle with olive oil and toss gently.

Bake to Perfection

1. Roast for 20-25 minutes, tossing halfway through, until the chicken is cooked through and veggies are slightly caramelized.
2. If you like crispy edges, broil for 2-3 minutes at the end.

Thicken the Glaze (Optional)

1. In a small saucepan, bring the reserved marinade to a simmer.
2. Mix cornstarch with water and stir it into the sauce until thickened.
3. Drizzle the glaze over the finished dish before serving.

Serve & Enjoy

• Garnish with chopped green onions and sesame seeds.
• Serve over rice, quinoa, or cauliflower rice for a complete meal.

Nutritional Information (Per Serving, Without Rice)

Calories: 280 | Protein: 35g | Carbs: 18g | Fat: 6g | Fiber: 3g

Tips for Success

• Use Fresh Pineapple: It adds natural sweetness and better caramelization.
• Don’t Overcrowd the Pan: Spread ingredients evenly for even roasting.
• Meal Prep Friendly: Store leftovers in an airtight container for up to 4 days.
• Adjust the Sweetness: Add more or less honey depending on your taste.
• Make it Spicy: Toss in extra red pepper flakes or a drizzle of sriracha.

Why This Recipe Works

• One-Pan Simplicity: Everything bakes together, locking in flavor.
• Naturally Balanced: Lean protein, fiber-rich veggies, and natural sweetness.
• Customizable & Flexible: Works with different proteins or plant-based swaps.
• Great for Any Diet: Low in fat, high in protein, and easy to modify.

This Hawaiian Chicken Sheet Pan is a fast, flavorful, and nutritious way to enjoy the tropical-inspired taste of sweet and savory chicken with roasted veggies. It’s easy to make, great for meal prep, and a guaranteed crowd-pleaser.

Try it for your next weeknight dinner, and you’ll love how effortless and delicious healthy eating can be!