Busy weeknights often leave little time for elaborate cooking, but that doesn’t mean you have to sacrifice flavor or nutrition. This Hawaiian Chicken Sheet Pan recipe is the perfect solution when you’re craving something vibrant, comforting, and a little bit tropical. Inspired by island flavors, it combines the sweetness of pineapple with savory soy sauce, aromatic garlic, and just a touch of honey for a mouthwatering glaze that clings beautifully to the chicken and vegetables. Bell peppers add crunch and color, while red onion contributes just the right sharpness to round out the dish.
The best part? It’s all made on one sheet pan, which means minimal cleanup and more time for you to relax after dinner. Whether you’re cooking for a family or preparing meals in advance, this recipe adapts well to various dietary needs. You can even swap out ingredients based on what you have on hand, making it as flexible as it is flavorful. Serve it over rice or cauliflower rice for a complete meal that’s both satisfying and simple to prepare. If you enjoy dinners that offer a great balance of nutrition, convenience, and taste, this recipe deserves a spot in your weekly rotation.
Ingredients
(Serves 4–6)
For the Chicken and Vegetables:
4 boneless, skinless chicken breasts or thighs
2 cups fresh pineapple chunks (or canned, drained)
1 red bell pepper, sliced
1 green bell pepper, sliced
1 yellow bell pepper, sliced
1 medium red onion, sliced
1 tablespoon olive oil
Salt and black pepper, to taste
1 tablespoon sesame seeds (optional, for garnish)
2 tablespoons chopped green onions (optional, for garnish)
For the Hawaiian Sauce:
½ cup pineapple juice (reserved from the can or fresh)
¼ cup soy sauce (low sodium preferred)
3 tablespoons honey (or brown sugar)
1 tablespoon rice vinegar (or apple cider vinegar)
1 teaspoon sesame oil (optional, for added flavor)
3 cloves garlic, minced
1 teaspoon grated ginger (optional, for a kick)
1 tablespoon cornstarch (for thickening)
2 tablespoons water (for cornstarch slurry)
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it.
Step 2: Prepare the Sauce
In a small saucepan, combine pineapple juice, soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Heat over medium until it begins to simmer.
In a separate bowl, mix cornstarch with water to create a slurry. Stir it into the sauce and cook for 1–2 minutes until thickened. Remove from heat.
Step 3: Prep the Chicken and Vegetables
Place the chicken breasts or thighs in the center of the sheet pan. Arrange pineapple chunks, bell peppers, and red onion around the chicken. Drizzle vegetables with olive oil, toss to coat, and season everything with salt and pepper.
Step 4: Add the Sauce
Brush half of the Hawaiian sauce over the chicken. Drizzle the remaining sauce over the vegetables and toss them gently to coat.
Step 5: Bake
Bake for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized. For added caramelization, broil for 2–3 minutes at the end.
Step 6: Garnish and Serve
Sprinkle with sesame seeds and chopped green onions before serving. Enjoy over steamed rice, cauliflower rice, or even noodles.
Nutritional and Dietary Information
This dish is rich in lean protein from the chicken and packed with vitamins and antioxidants from the bell peppers and onions. Pineapple adds natural sweetness along with vitamin C and digestion-aiding enzymes. The sauce contains minimal added sugars and can be easily adapted for gluten-free diets by using tamari instead of soy sauce. For those watching carbs, pairing this with cauliflower rice keeps it low-carb friendly, while using skinless chicken breasts keeps it lighter in fat. It’s naturally dairy-free and can be made nut-free as well.
Sharing and Commenting is Caring
If you loved this easy and flavorful sheet pan meal, don’t keep it to yourself! Share it with friends and family or drop a comment below to let others know how it turned out. Your feedback helps others discover their next favorite recipe.