Hawaiian Chicken Sheet Pan

Hawaiian Chicken Sheet Pan

Introduction
There’s something undeniably joyful about the scent that fills the kitchen when sweet pineapple caramelizes beside sizzling chicken — a warm, tropical hug in the middle of a busy week. This Hawaiian Chicken Sheet Pan delivers a bright melody of sweet and savory: juicy, slightly charred pineapple; tender, well-seared chicken; and crisp-roasted bell peppers and onions glazed with a glossy, tangy-sweet soy-honey sauce. Texturally, you get the tender bite of chicken, the juicy pop of pineapple, and the soft-crisp snap of roasted peppers — every forkful is lively and balanced.

Emotionally, this dish feels like a small celebration. It’s the kind of meal that sparks “oohs” and “mmms” across the table and brings people together: easy enough for a weeknight, special enough for a casual dinner party. Serve it for family gatherings, weeknight dinners when you want minimal cleanup, or summer nights when you want something bright and comforting. If you’d like a variation or deeper dive on plating ideas, see this sheet-pan guide for inspiration: Hawaiian Chicken Sheet Pan.

Dish Snapshot

• Prep Time: 15 minutes
• Cook Time: 20–25 minutes
• Total Time: 35–40 minutes
• Servings: 4
• Difficulty Level: Easy — great for cooks of all skill levels

Nutrition Highlights
Estimated nutrition per serving (recipe yields 4 servings). Values are approximate and calculated from ingredient totals; final numbers will vary with exact brands and ingredient sizes. Nutrient estimates are informed by commonly used nutrition databases (USDA FoodData Central) and general dietary guidance (Mayo Clinic).

Per serving (approximate):

• Calories: 488 kcal
• Protein: 55 g
• Carbohydrates: 32 g
• Fat: 13 g
• Fiber: 2.5 g
• Sodium: ~725 mg

Notes:

• These numbers assume 1.5 lb (700 g) boneless skinless chicken and the ingredient quantities listed below, split into 4 servings.
• Sodium will vary widely depending on the soy sauce used; using low-sodium soy sauce significantly reduces the salt content. For personalized nutrition guidance or for managing medical conditions, consult a healthcare professional. (Sources: USDA FoodData Central; Mayo Clinic dietary recommendations.)

Why You’ll Love It
This dish marries easy weeknight convenience with bright, crowd-pleasing flavor. The reasons to make it are many:

• Irresistible balance of sweet and savory: caramelized pineapple and honey counterpoint a savory soy backbone.
• Minimal cleanup: everything roasts on one sheet pan, so you spend more time enjoying company and less time at the sink.
• Family-friendly and adaptable: kids can pick their favorite bites; adults can add heat or extra herbs.
• Quick to pull together: from prep to table in under 45 minutes, ideal for busy evenings or impromptu guests.

Step-by-Step Instructions

Ingredients

• 1 ½ lbs (700 g) boneless skinless chicken breasts, cut into 1-inch pieces
• 1 red bell pepper, chopped (about 1 cup)
• 1 yellow bell pepper, chopped (about 1 cup)
• 1 small red onion, cut into wedges
• 1 ½ cups fresh pineapple chunks (or canned, drained)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp paprika
• ¼ tsp chili flakes (optional)

Sauce (for tossing & drizzling)

• ⅓ cup low-sodium soy sauce
• ¼ cup pineapple juice (from the can or fresh)
• 3 tbsp honey (or brown sugar)
• 2 tbsp rice vinegar (or apple cider vinegar)
• 1 tbsp cornstarch + 2 tbsp water (slurry, optional for thickening)

Optional ingredients & substitutions

• Swap chicken for firm tofu or tempeh for a vegetarian version (see Variations).
• Use tamari or coconut aminos to make the sauce gluten-free.
• Add 1 tsp grated fresh ginger to the sauce for extra warmth.
• For more char, finish under the broiler 1–2 minutes (watch closely).

Preparation & cooking steps

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it.
2. Assemble ingredients: place the chicken pieces, chopped bell peppers, red onion wedges, and pineapple chunks in a large bowl or directly on the sheet pan.
3. Drizzle with 2 tbsp olive oil. Add minced garlic, ½ tsp salt, ½ tsp black pepper, ½ tsp paprika, and ¼ tsp chili flakes (if using). Toss to coat everything evenly. Spread the mixture in a single layer on the prepared sheet pan — avoid overcrowding.
4. Bake: Roast for 20–25 minutes, flipping everything once halfway through, until the chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender and slightly charred at the edges.
5. Make the sauce while the pan roasts: whisk together ⅓ cup low-sodium soy sauce, ¼ cup pineapple juice, 3 tbsp honey, and 2 tbsp rice vinegar in a small saucepan. Bring to a low simmer for 3–4 minutes. If you prefer a thicker glaze, stir in the cornstarch slurry (1 tbsp cornstarch + 2 tbsp water) and cook 1–2 minutes until glossy and thickened. Remove from heat.
6. Finish: When the chicken and veggies are done, you can either drizzle the sauce over everything and toss gently, or serve the sauce on the side for dipping. Garnish with sesame seeds and sliced green onions if desired.

Practical tips

• Cut the chicken and vegetables into uniform sizes so they cook evenly.
• Don’t overcrowd the pan; if ingredients are piled, they steam rather than roast. Use two pans if needed.
• Use an instant-read thermometer for foolproof doneness (165°F / 74°C for chicken).
• If using canned pineapple, drain it well to avoid excess moisture.

Best Pairings

• Steamed white rice, jasmine, or fragrant coconut rice for a tropical profile.
• Cauliflower rice for a lower-carb option.
• A crisp green salad with lime vinaigrette to cut through the sweetness.
• Warm tortillas, slider buns, or pita pockets (try these herby pitas as a creative handheld: Sheet Pan Chicken Pitas — Herby Ranch) for a fun, portable meal.
• Pair with lightly steamed broccoli or green beans for extra color and nutrients.

Keeping it Fresh

• Room temperature: Do not leave cooked poultry at room temperature for more than 2 hours (1 hour if hotter than 90°F / 32°C) for food safety.
• Refrigerator: Store leftovers in an airtight container for up to 3–4 days. Reheat gently in a skillet or oven (350°F / 175°C) until warmed through.
• Freezer: Freeze in an airtight container or heavy-duty freezer bag for up to 2–3 months. Thaw in the refrigerator overnight before reheating.
• Reheating tip: To avoid drying the chicken, reheat gently in a covered skillet with a splash of water or chicken broth, or use a microwave with short bursts and a cover.

Pro Tips & Tricks

• Marinate advantage: If you have time, toss the chicken in half the sauce for 20–30 minutes before roasting to add depth of flavor (reserve remaining sauce for glazing).
• High heat = good roast: 400°F gives a nice caramelization; if your pieces are small, check a few minutes earlier to avoid overcooking.
• Texture cues: Look for lightly browned edges on peppers and pineapple and a firm, opaque chicken interior.
• Broiler finish: For more char, finish under the broiler for 1–2 minutes — but watch closely to prevent burning.
• Balanced sweetness: If your pineapple is very sweet, reduce honey to 2 tbsp to avoid an overly cloying glaze.

Creative Twists

• Vegan version: Swap chicken for extra-firm tofu (press first) or tempeh; use tamari or coconut aminos and maple syrup instead of honey. Roast the tofu until golden, then toss with the sauce.
• Spicy pineapple: Add 1–2 tbsp sriracha or gochujang to the sauce for a sweet-heat glaze.
• Coconut-lemongrass glaze: Replace part of the pineapple juice with coconut milk and add grated lemongrass for a Southeast-Asian flair.
• Pineapple BBQ fusion: Add 2 tbsp hoisin or 1/4 cup of your favorite BBQ sauce for a smoky-sweet twist.
• Add greens: After roasting, toss in a few handfuls of baby spinach or arugula to wilt slightly into the warm mixture for extra nutrients.

Common Questions & Answers
Q: Can I use chicken thighs instead of breasts?
A: Yes — boneless skinless thighs will be juicier and more forgiving. They may need an extra 3–5 minutes of roasting depending on size.

Q: My sauce is too thin — how do I thicken it?
A: Stir the cornstarch slurry (1 tbsp cornstarch + 2 tbsp water) into simmering sauce and cook until glossy; it thickens quickly.

Q: Can I prepare this ahead of time?
A: You can chop vegetables and make the sauce a day ahead. Store separately and assemble just before roasting for best texture.

Q: How do I make this gluten-free?
A: Use tamari or coconut aminos instead of soy sauce and ensure any other packaged ingredients are certified gluten-free.

Q: Leftover ideas?
A: Use leftovers as a filling for tacos, over grain bowls, or as a protein topping for salads.

Conclusion

This Hawaiian Chicken Sheet Pan is an approachable, flavor-packed recipe that brings the bright, tropical notes of pineapple together with savory, caramelized chicken and roasted vegetables — minimal fuss, maximal satisfaction. If you want to compare variations or see other home-cook versions for inspiration, check out this thoughtful version at Sheet Pan Hawaiian Chicken | The Girl Who Ate Everything and this easy-to-follow take at Sheet Pan Hawaiian Chicken – Erin Lives Whole. Try the recipe, tweak it to your tastes, and share your results — I’d love to hear how you make it your own!

Hawaiian Chicken Sheet Pan

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• Author: recipesprintgmail-com
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Gluten-Free Option Available

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Description

This Hawaiian Chicken Sheet Pan delivers a bright melody of sweet and savory with juicy pineapple, tender chicken, and roasted bell peppers.

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Ingredients

Scale 1x2x3x

• 1 ½ lbs (700 g) boneless skinless chicken breasts, cut into 1-inch pieces
• 1 red bell pepper, chopped (about 1 cup)
• 1 yellow bell pepper, chopped (about 1 cup)
• 1 small red onion, cut into wedges
• 1 ½ cups fresh pineapple chunks (or canned, drained)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp paprika
• ¼ tsp chili flakes (optional)
• ⅓ cup low-sodium soy sauce
• ¼ cup pineapple juice
• 3 tbsp honey (or brown sugar)
• 2 tbsp rice vinegar (or apple cider vinegar)
• 1 tbsp cornstarch + 2 tbsp water (slurry, optional for thickening)

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Instructions

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it.
2. Assemble ingredients: place the chicken, bell peppers, onion, and pineapple in a bowl or directly on the sheet pan.
3. Drizzle with olive oil, add garlic, salt, black pepper, paprika, and chili flakes. Toss to coat evenly and spread in a single layer on the pan.
4. Bake for 20–25 minutes, flipping once, until the chicken is cooked through and vegetables are tender.
5. While roasting, prepare the sauce by whisking soy sauce, pineapple juice, honey, and rice vinegar in a saucepan. Simmer for 3–4 minutes, adding cornstarch slurry if desired to thicken.
6. Once cooked, drizzle sauce over the chicken and veggies or serve it on the side for dipping. Garnish with sesame seeds and green onions if desired.

Notes

Use low-sodium soy sauce to reduce sodium content. Can swap chicken for firm tofu or tempeh for a vegetarian version.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Hawaiian

Nutrition

• Serving Size: 1 serving
• Calories: 488
• Sugar: 12g
• Sodium: 725mg
• Fat: 13g
• Saturated Fat: 2g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 32g
• Fiber: 2.5g
• Protein: 55g
• Cholesterol: 70mg