Hawaiian Chicken Sheet Pan Dinner
Description
This Hawaiian Chicken Sheet Pan Dinner is a vibrant, tropical-inspired meal with a balance of sweet and savory flavors. It features juicy chicken thighs or breasts marinated in a pineapple-soy glaze, roasted with bell peppers, red onions, and fresh pineapple chunks. Perfect for a quick, healthy, and delicious weeknight meal—all cooked on one sheet pan for easy cleanup!
⏱Time Required
Prep Time: 15 minutes
Marinating Time (optional but recommended): 30 minutes to 2 hours
Cook Time: 25–30 minutes
Total Time: 45 minutes to 1 hour 15 minutes
Ingredients
For the Marinade:
½ cup pineapple juice (from canned or fresh)
¼ cup low-sodium soy sauce
2 tbsp honey or brown sugar
1 tbsp rice vinegar or apple cider vinegar
1 tbsp sesame oil or olive oil
2 cloves garlic, minced
1 tsp fresh ginger, grated (or ½ tsp ground ginger)
½ tsp black pepper
1 tbsp cornstarch (for thickening the glaze, optional)
For the Sheet Pan:
4 boneless skinless chicken thighs or breasts
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
1½ cups fresh pineapple chunks
2 tbsp olive oil
Salt & pepper to taste
Optional garnish: chopped green onions, sesame seeds
Instructions
Make the Marinade:
In a bowl, whisk together pineapple juice, soy sauce, honey, vinegar, sesame oil, garlic, ginger, and black pepper.
Marinate the Chicken (Optional but recommended):
Place the chicken in a resealable bag or shallow dish. Pour in half the marinade. Marinate in the fridge for 30 minutes to 2 hours. Reserve the other half of the marinade for later.
Prep the Vegetables:
While the chicken marinates, chop the bell peppers, onion, and pineapple. Toss with olive oil, salt, and pepper.
Preheat Oven:
Preheat your oven to 400°F (200°C). Line a sheet pan with parchment paper or foil for easier cleanup.
Assemble the Sheet Pan:
Remove the chicken from the marinade and place on the sheet pan. Surround with the chopped vegetables and pineapple.
Roast:
Bake for 25–30 minutes, or until chicken is cooked through (internal temp of 165°F / 74°C) and vegetables are tender. Stir halfway for even cooking.
Optional Glaze:
While the sheet pan bakes, bring the reserved marinade to a simmer in a small saucepan. Mix 1 tbsp cornstarch with 1 tbsp water and add it to the sauce. Stir until thickened.
Serve:
Drizzle the glaze over the finished sheet pan. Garnish with green onions and sesame seeds. Serve with rice, quinoa, or cauliflower rice.
Serving Size
Serves: 4
Serving Size: ~1 chicken piece with vegetables
Nutritional Info (Per Serving, Estimate)
Nutrient Amount
Calories ~360 kcal
Protein 30–35g
Carbohydrates 22–26g
Sugars ~12g
Fat 12–15g
Saturated Fat ~2g
Fiber 3–4g
Sodium ~600mg
Note: Nutritional values may vary based on ingredients and exact quantities.
FAQ & Common Questions
Q1: Can I use canned pineapple?
Yes, canned pineapple chunks work great! Use the juice from the can for the marinade as well. Choose varieties without added sugar for a healthier option.
Q2: What cut of chicken works best?
Boneless skinless chicken thighs stay juicier, but chicken breasts also work well if not overcooked.
Q3: Can I make this ahead of time?
Yes. You can:
Marinate the chicken up to 24 hours ahead.
Chop the veggies and refrigerate them in a sealed container.
Reheat leftovers in the oven or microwave.
Q4: How do I make this dish spicier?
Add 1–2 tsp of sriracha, red pepper flakes, or chopped jalapeño to the marinade for a spicy kick.
Q5: Can I make it vegetarian?
Swap the chicken for extra firm tofu or chickpeas, and marinate the
m the same way. Bake as directed.
Would you like a printable version, meal prep tips, or a low-carb variation?