Savor Island Flavors Right from Your Oven
Craving a meal that’s easy to prepare, packed with flavor, and visually stunning? Look no further than this Hawaiian Chicken Sheet Pan recipe. It's a delicious, wholesome combination of tender chicken, juicy pineapple, crisp bell peppers, and a tangy-sweet glaze—all baked together on one sheet pan. This island-inspired meal brings the vibrant spirit of Hawaii straight to your kitchen without requiring complicated techniques or hours of preparation.
Whether you're planning a family dinner or meal prepping for the week, this dish offers the perfect balance of nutrition, flavor, and convenience. It’s gluten-free, customizable, and absolutely unforgettable.
Why Hawaiian Chicken Sheet Pan is a Must-Try Meal
Sheet pan dinners are lifesavers on busy weeknights. But this one takes things a step further by bringing bold tropical flair to your table.
Here’s why you’ll love it:
- Effortless Cleanup: One pan means fewer dishes to wash.
- Balanced Meal: Includes lean protein, fiber-rich veggies, and fruit.
- Flavor Explosion: The sweet and savory glaze is downright addictive.
- Customizable: Great with different veggies or even tofu for a vegetarian version.
- Meal-Prep Friendly: Stores and reheats well, perfect for packed lunches.
Ingredients List – What You’ll Need
Let’s start by gathering everything you need for this delicious dish:
For the Sheet Pan:
- 4 boneless, skinless chicken breasts (cut into 1-inch pieces)
- 2 cups fresh pineapple chunks
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 green bell pepper, sliced
- 1 red onion, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Hawaiian Marinade & Glaze:
- 1/3 cup low-sodium soy sauce
- 1/4 cup barbecue sauce (preferably hickory-smoked)
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon ground ginger
- 1/2 teaspoon chili flakes (optional)
- 1 teaspoon smoked paprika
This ingredient combination creates the signature Hawaiian balance of sweet, savory, and a touch of tang.
Step-by-Step Instructions
Step 1: Preheat Your Oven
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil for easy cleanup.
Step 2: Make the Marinade
In a mixing bowl, combine soy sauce, barbecue sauce, honey, vinegar, garlic powder, ginger, paprika, and chili flakes. Stir until fully blended.
Step 3: Marinate the Chicken
Place the chicken chunks into a large zip-top bag or bowl. Pour half the marinade over the chicken and toss to coat. Let it sit for 15–30 minutes while you prep the vegetables.
Step 4: Prep the Vegetables and Pineapple
Slice your bell peppers and onions into even strips. Cut fresh pineapple into bite-sized chunks. Place all vegetables and fruit in a large bowl and toss with olive oil, salt, and pepper.
Step 5: Assemble the Sheet Pan
Remove the marinated chicken from the bowl or bag. Discard excess marinade. Spread the chicken evenly over the sheet pan. Surround it with the seasoned veggies and pineapple chunks.
Step 6: Bake to Perfection
Place the sheet pan in the oven and bake for 25–30 minutes, or until the chicken is cooked through (internal temperature of 165°F/74°C). Stir everything halfway through to ensure even cooking and caramelization.
Step 7: Add the Remaining Glaze
During the final 5 minutes of baking, drizzle the remaining marinade (reserved earlier) over the chicken and vegetables. This enhances flavor and adds a beautiful glossy finish.
Step 8: Optional Broil for Char
For extra char and texture, switch your oven to broil for 2–3 minutes after baking. Watch closely to prevent burning.
How to Serve Hawaiian Chicken Sheet Pan
This dish is versatile and can be served in several ways:
- Over Rice: White jasmine or brown rice works best.
- With Quinoa: A great high-protein alternative.
- In Lettuce Wraps: For a low-carb option.
- As a Grain Bowl: Pair with avocado, corn, and lime for a hearty meal.
- With Flatbread or Naan: Turn it into a tropical taco night.
Add a squeeze of lime and a sprinkle of chopped cilantro or green onions to brighten the dish before serving.
Storage and Reheating Tips
Have leftovers? No problem.
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze for up to 2 months in portioned containers.
- Reheat: Warm in the oven at 350°F (175°C) or microwave for 2–3 minutes.
This dish keeps its flavor and texture remarkably well, making it a fantastic meal prep option.
Nutritional Benefits of This Sheet Pan Recipe
This recipe doesn’t just taste amazing—it’s also nutritious.
- Lean Protein: Chicken breast provides high-quality protein.
- Vitamin-Rich Vegetables: Bell peppers and onions add vitamin C, fiber, and antioxidants.
- Pineapple: A source of bromelain, aiding digestion and reducing inflammation.
- Low in Saturated Fat: Only a small amount of oil is needed.
If you're following a specific diet, you can reduce sodium by using low-sodium soy sauce or skip the barbecue sauce for a lighter option.
Tips to Customize and Elevate the Dish
Want to make it your own? Try these variations:
- Make it Spicier: Add sliced jalapeños or increase chili flakes.
- Add Crunch: Sprinkle toasted sesame seeds or crushed peanuts on top.
- Vegetarian Version: Use tofu or chickpeas instead of chicken.
- Extra Veggies: Toss in zucchini, mushrooms, or snap peas.
- More Umami: Add a splash of fish sauce or hoisin to the glaze.
This is one of those recipes that evolves every time you make it.
Hawaiian Chicken Sheet Pan FAQs
Can I use canned pineapple?
Yes, but make sure it’s packed in juice, not syrup. Drain well to avoid excess moisture.
What type of barbecue sauce works best?
A smoky or Hawaiian-style barbecue sauce enhances the tropical flavor. Avoid overly sweet ones to keep balance.
How do I prevent soggy vegetables?
Spread ingredients in a single layer. Don’t overcrowd the pan. You want everything to roast, not steam.
Can I use chicken thighs instead of breasts?
Absolutely. Thighs are juicier and more forgiving. Just adjust cooking time slightly.
Why This Recipe Is a Crowd-Pleaser
This Hawaiian Chicken Sheet Pan recipe is more than just food—it’s an experience. It brings together colors, textures, and bold flavors in a single pan. You don’t need to be a chef to make it, and yet the results are gourmet-worthy.
It’s ideal for:
- Weeknight dinners
- Summer cookouts
- Potlucks
- Make-ahead lunches
- Special themed dinners (think Hawaiian luau night!)
Even picky eaters fall in love with the sweet-savory profile.
Final Thoughts – Bring Hawaii to Your Kitchen
If you're dreaming of a tropical escape, let your next meal take you there. This Hawaiian Chicken Sheet Pan is simple, quick, and bursting with flavor. It’s the kind of dish that becomes a staple after the first try. All it takes is a handful of pantry staples, fresh produce, and a baking sheet to transform your dinner routine.