Hawaiian Chicken Sheet Pan Meal Description:
This vibrant and tropical-inspired sheet pan dish features juicy chicken pieces marinated in a sweet and tangy Hawaiian glaze, roasted with bell peppers, red onions, and pineapple chunks. It’s a one-pan wonder—perfect for weeknights, meal prep, or when you’re craving something colorful, healthy, and packed with flavor.
Ingredients (Serves 4)
For the Chicken & Veggies:
4 boneless skinless chicken thighs (or breasts), cut into chunks
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
1 ½ cups pineapple chunks (fresh or canned, drained)
2 tablespoons olive oil
Salt and pepper, to taste
For the Hawaiian Marinade/Glaze:
⅓ cup low-sodium soy sauce
¼ cup pineapple juice (from can or fresh)
2 tablespoons honey (or brown sugar)
2 tablespoons rice vinegar or apple cider vinegar
1 tablespoon sesame oil
2 garlic cloves, minced
1 teaspoon grated fresh ginger (or ½ tsp ground)
1 tablespoon cornstarch + 1 tablespoon water (optional, for thickening)
Optional Garnish:
Sliced green onions
Toasted sesame seeds
Cooked rice or quinoa (for serving)
Time Required
Prep Time: 15 minutes
Marinate Time: 30 minutes (optional but recommended)
Cook Time: 25–30 minutes
Total Time: ~45 minutes (plus marinating if used)
Instructions
Marinate the Chicken:
In a bowl, mix soy sauce, pineapple juice, honey, vinegar, sesame oil, garlic, and ginger.
Add chicken and marinate for at least 30 minutes (up to 2 hours in fridge).
Preheat Oven:
Preheat to 400°F (200°C). Line a baking sheet with parchment or foil.
Assemble Sheet Pan:
Remove chicken from marinade (reserve extra marinade).
Spread chicken, bell peppers, onion, and pineapple chunks on the baking sheet.
Drizzle with olive oil, sprinkle with salt and pepper, and toss gently.
Roast:
Roast for 25–30 minutes, flipping halfway, until chicken is cooked through and slightly caramelized.
Optional Glaze:
While baking, simmer reserved marinade in a small saucepan.
Mix cornstarch and water to make a slurry, stir in, and cook until thickened.
Brush thickened glaze over the finished dish or drizzle before serving.
Serve:
Sprinkle with green onions and sesame seeds.
Serve over rice, noodles, or quinoa.
Nutritional Information (Per Serving, without rice)
Nutrient Amount
Calories ~340 kcal
Protein 30g
Carbs 22g
Sugars 13g
Fat 14g
Saturated Fat 2.5g
Fiber 2g
Sodium ~600mg
Healthy Tips:
Use low-sodium soy sauce to reduce salt.
Substitute chicken with tofu or tempeh for a vegetarian version.
FAQ – Hawaiian Chicken Sheet Pan
Q1: Can I use canned pineapple?
Yes! Just drain it well and optionally use the juice in the marinade.
Q2: Can I prep this ahead of time?
Yes, marinate the chicken and chop veggies the day before. Assemble and roast when ready.
Q3: Can I freeze leftovers?
Absolutely. Let it cool, portion it, and freeze for up to 2 months. Reheat in the oven or microwave.
Q4: Can I make this spicier?
Sure! Add chili flakes or a splash of sriracha to the marinade for a kick.
Q5: Can I use other veggies?
Yes! Zucchini, broccoli, or s
nap peas are great additions or swap