Hawaiian Chicken Sheet Pan – A Tropical Dinner Treat

Aloha, my friend! 🌺 If you’ve been craving a simple but flavor-packed dinner, let me introduce you to one of my go-to favorites: Hawaiian Chicken Sheet Pan. This dish is everything I love about easy cooking—it’s colorful, tropical, sweet, savory, and comes together in just one pan. Less mess, less stress, and all the flavor! The best part is how the pineapple caramelizes in the oven alongside tender chicken and crisp veggies—it feels like a little vacation right at your dinner table.

Nutritional Benefits You’ll Appreciate

Not only is this sheet pan meal delicious, it’s also pretty nourishing. Pineapple is loaded with vitamin C and bromelain, which help boost immunity and support digestion. Chicken brings a nice dose of lean protein to keep you full and satisfied, while the bell peppers add antioxidants and fiber. Cooking everything together on a sheet pan also means less oil and fewer calories than frying—so you get a wholesome meal without sacrificing flavor.

Fun Ways to Customize This Dish

• Spicy Twist: Add some sliced jalapeños or drizzle with sriracha for a sweet-and-spicy combo.
• Low-Carb Option: Swap out the rice side dish for cauliflower rice or serve the chicken and veggies over a big leafy salad.
• Vegetarian Version: Skip the chicken and load up the sheet pan with extra pineapple, tofu cubes, and more veggies.
• Sauce Swap: Use teriyaki sauce instead of the Hawaiian marinade for a deeper, savory flavor profile.

The Recipe: Hawaiian Chicken Sheet Pan

Ingredients

• 1 1/2 pounds boneless, skinless chicken breasts or thighs, cut into chunks
• 2 cups fresh pineapple chunks
• 2 bell peppers (red, yellow, or orange), sliced
• 1 small red onion, sliced
• 2 tablespoons olive oil
• 1/3 cup soy sauce (low sodium preferred)
• 1/4 cup honey or brown sugar
• 2 tablespoons rice vinegar (or apple cider vinegar)
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• Salt and black pepper to taste
• Cooked white rice or coconut rice, for serving
• Sesame seeds and chopped green onions, for garnish

Instructions

1. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easy cleanup.
2. In a bowl, whisk together soy sauce, honey, vinegar, garlic, ginger, and a drizzle of olive oil. This will be your Hawaiian-style marinade.
3. Add the chicken chunks to the marinade, toss well, and let sit for at least 15 minutes (or up to 2 hours in the fridge for more flavor).
4. Spread the marinated chicken pieces evenly on the sheet pan. Scatter the pineapple, bell peppers, and red onion around the chicken.
5. Drizzle everything lightly with olive oil, then sprinkle with salt and pepper.
6. Bake for 20–25 minutes, flipping halfway through, until the chicken is cooked through (165°F internal temperature) and the pineapple starts to caramelize.
7. Garnish with sesame seeds and green onions. Serve warm over rice or enjoy as-is straight from the pan!

Helpful Tips for Best Results

• Cut Evenly: Try to chop your chicken and veggies into similar-sized pieces so everything cooks evenly.
• Extra Sauce: Double the marinade recipe and save half to drizzle over the cooked dish for added flavor.
• Meal Prep: This dish reheats beautifully, so make extra portions for lunch the next day.
• Perfect Rice Pairing: Coconut rice really elevates this dish and makes it taste even more tropical.

Frequently Asked Questions

1. Can I use canned pineapple? Yes! Just drain it well so the dish doesn’t get watery. Fresh pineapple does caramelize better, though.
2. What cut of chicken is best? Chicken thighs stay juicy and tender, but chicken breasts work if you prefer leaner meat.
3. How do I store leftovers? Keep in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
4. Can I grill this instead of baking? Absolutely! Skewer the chicken, pineapple, and veggies, then grill them for a smoky, tropical spin.

Final Thoughts

This Hawaiian Chicken Sheet Pan is a true weeknight hero—easy cleanup, big flavor, and a touch of tropical sunshine on your plate. I love how the sweet pineapple balances the savory chicken, and it always gets rave reviews whenever I make it for family or friends. If you try this recipe, let me know how it turned out for you! And don’t forget—pin it to your Pinterest boards so you can keep it handy for the next time you’re in the mood for a no-fuss, island-inspired dinner. 🌴🍍🍗