Name: Hawaiian Chicken Sheet Pan
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Hawaiian-Inspired
Ingredients: 1.5 lbs boneless, skinless chicken breasts or thighs, cut into chunks; 2 cups pineapple chunks (fresh or canned, drained); 2 bell peppers (red, yellow, or green), sliced; 1 medium red onion, sliced; 2 tbsp olive oil; 1/3 cup soy sauce (or tamari for gluten-free); 1/3 cup pineapple juice; 2 tbsp honey or brown sugar; 3 cloves garlic, minced; 1 tbsp fresh ginger, grated; 1 tbsp rice vinegar; 1 tsp cornstarch (optional, for thickening); 2 green onions, sliced (for garnish); 1 tbsp sesame seeds (for garnish); Cooked rice, for serving (optional)

Description

Hawaiian Chicken Sheet Pan is a vibrant, tropical-inspired one-pan meal made with juicy chicken, caramelized pineapple, bell peppers, and onions tossed in a sweet and tangy sauce. Quick to prepare, easy to clean up, and bursting with flavor, it’s perfect for busy weeknights.

Ingredients

1.5 lbs boneless, skinless chicken breasts or thighs, cut into chunks
2 cups pineapple chunks (fresh or canned, drained)
2 bell peppers (red, yellow, or green), sliced
1 medium red onion, sliced
2 tbsp olive oil
1/3 cup soy sauce (or tamari for gluten-free)
1/3 cup pineapple juice
2 tbsp honey or brown sugar
3 cloves garlic, minced
1 tbsp fresh ginger, grated
1 tbsp rice vinegar
1 tsp cornstarch (optional, for thickening)
2 green onions, sliced (for garnish)
1 tbsp sesame seeds (for garnish)
Cooked rice, for serving (optional)

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Instructions

Preheat oven to 400°F (200°C) and line a large sheet pan with parchment or foil.
In a bowl, whisk together soy sauce, pineapple juice, honey, garlic, ginger, and rice vinegar.
Place chicken, pineapple, bell peppers, and onion on the sheet pan. Drizzle with olive oil and toss to coat.
Pour the sauce over the chicken and vegetables, tossing until everything is well-coated.
Roast for 25–30 minutes, flipping halfway through, until chicken is cooked through and vegetables are caramelized.
(Optional) Remove chicken and vegetables, transfer pan juices to a small saucepan, and whisk in cornstarch slurry to thicken. Drizzle sauce back over the pan.
Garnish with green onions and sesame seeds. Serve hot with rice if desired.

Notes

Use canned pineapple packed in juice (not syrup) for best results.
No marinating required, but a 30-minute marinade deepens flavor.
Thighs stay juicier than breasts but both work well.
Don’t overcrowd the pan to avoid soggy veggies.
Make it gluten-free by using tamari or coconut aminos instead of soy sauce.

Nutrition

Serving Size: 1 plate (with rice)
Calories: 460
Sugar: 22g
Sodium: 780mg
Fat: 18g
Saturated Fat: 4g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 4g
Protein: 36g
Cholesterol: 115mg