Hawaiian Chicken Sheet Pan Dinner
Description
This Hawaiian Chicken Sheet Pan meal combines juicy chicken, colorful bell peppers, sweet pineapple, and a tangy tropical sauce — all roasted on one pan for an easy, delicious weeknight dinner. The caramelized pineapple and sticky glaze bring the taste of the islands to your table, with minimal cleanup required.
Perfect for meal prep, family dinners, or a healthy yet satisfying feast.
Time Overview
StepTimePrep Time15 minutes
Marinating Time (optional)30 minutes
Cook Time 25th minutes
Total –55 minutes
Ingredients (Serves 4)
For the Chicken and Veggies:
1 ½ lbs (700 g) boneless, skinless chicken breasts or thighs, cut into chunks
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, sliced into wedges
1 ½ cups fresh pineapple chunks (or canned, drained)
2 tbsp olive oil
Salt and black pepper to taste
For the Hawaiian Sauce / Marinade:
½ cup pineapple juice
¼ cup low-sodium soy sauce
2 tbsp honey or brown sugar
1 tbsp rice vinegar or apple cider vinegar
2 cloves garlic, mince
1 tsp fresh ginger, grated
1 tbsp cornstarch + 1 tbsp water (to thicken)
Optional Garnishes:
Sliced green onions
Toasted sesame seeds
Fresh cilantro or parsley
Instructions
Preheat the oven:
Heat oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly oil it.
Make the Hawaiian sauce
In a small saucepan, combine pineapple juice, soy sauce, honey, vinegar, garlic, and ginger.
Bring to a simmer over medium heat for 3–4 minutes.
Stir in cornstarch slurry (1 tbsp cornstarch + 1 tbsp water) and cook 1–2 minutes until slightly thickened.
Remove from heat and let cool slightly.
Marinate the chicken (optional but recommended)
Place chicken chunks in a bowl or zip bag. Pour half of the sauce over it.
Marinate for 30 minutes in the fridge for extra flavor
Assemble the sheet pan
Spread the chicken, bell peppers, onion, and pineapple evenly on the sheet pan.
Drizzle with olive oil, season with salt and pepper, and toss to coat evenly.
Bake
Roast in the preheated oven for 20–25 minutes, stirring halfway through, until chicken is cooked through (internal temp 165°F / 74°C) and veggies are tender.
Finish with sauce
Brush or drizzle the remaining Hawaiian sauce over everything, then return to oven for 3–5 more minutes to glaze.
Garnish and serve
Sprinkle with green onions, sesame seeds, or cilantro. Serve hot over rice, cauliflower rice, or noodles.
Nutrition Information (per serving)
(Values are approximate and vary by ingredients used.)
Tips & Variations
Use chicken thighs for a juicier result.
Add broccoli, snap peas, or zucchini for extra veggies.
To make it spicy, mix ½ tsp sriracha or chili flakes into the sauce.
Great for meal prep — keeps up to 4 days in the fridge.
Q&A Section
Can I make this ahead of time?
Yes! Marinate the chicken up to 24 hours ahead, or roast everything and reheat in the oven at 350°F for 10 minutes.
Can I use canned pineapple?
AbsolutelyDrain it well to avoid extra liquid on the sheet pan.
Q3: How can I make it gluten-free?
Use tamari or coconut aminos instead of soy sauce.
What can I serve this with?
Steamed jasmine rice, brown rice, coconut rice, or even quinoa work beautifully.
Can I grill this instead of baking?
Thread ingredients onto skewers, grill over medium heat 5–6 minutes per side, basting with sauce.