Hawaiian Chicken Sheet Pan

Hawaiian Chicken Sheet Pan is the perfect weeknight dinner that combines sweet, tangy, and savory flavors into one colorful, delicious dish. Juicy chicken thighs or breasts are marinated in a flavorful pineapple-teriyaki sauce and roasted alongside a medley of vibrant vegetables and sweet pineapple chunks. This one-pan recipe is incredibly easy to make, requiring minimal prep and cleanup, yet it delivers bold flavors and a delightful tropical twist. Whether you’re looking for a quick family dinner, a meal prep solution, or a crowd-pleasing dish for a gathering, this Hawaiian-inspired recipe checks all the boxes.

Why You’ll Love This Recipe

• One-Pan Wonder: Everything cooks together on one sheet pan, making cleanup a breeze.
• Sweet and Savory Perfection: Pineapple, soy sauce, honey, and ginger create an irresistible balance of flavors.
• Healthy and Colorful: Packed with lean protein, fresh veggies, and fruit, this dish is as nutritious as it is delicious.
• Customizable: Easily swap in your favorite vegetables or adjust the spice level to suit your taste.
• Great for Meal Prep: The leftovers reheat beautifully, making it perfect for lunches or dinners throughout the week.

Preparation Time and Servings

• Prep Time: 20 minutes (plus marinating time)
• Cook Time: 25 minutes
• Total Time: 45 minutes (plus marinating)
• Yield: 4 servings
• Serving Size: 1 chicken piece with vegetables

Nutritional Information (per serving)

• Calories: 360
• Carbohydrates: 28g
• Protein: 28g
• Fat: 12g
• Fiber: 4g
• Sugar: 20g

Ingredients

For the Marinade:

• ½ cup pineapple juice (from a can of pineapple chunks, or fresh)
• ¼ cup soy sauce (low-sodium preferred)
• 3 tbsp honey (or brown sugar)
• 2 tbsp rice vinegar (or apple cider vinegar)
• 2 tbsp sesame oil (or olive oil)
• 3 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 1 tsp sriracha or red pepper flakes (optional, for spice)

For the Sheet Pan:

• 4 boneless, skinless chicken thighs or breasts
• 1 red bell pepper, chopped into chunks
• 1 yellow bell pepper, chopped into chunks
• 1 medium red onion, cut into wedges
• 1 cup broccoli florets
• 1 cup fresh or canned pineapple chunks
• 2 tbsp olive oil
• ½ tsp garlic powder
• Salt and black pepper to taste

Optional Garnishes:

• Chopped green onions
• Sesame seeds
• Fresh cilantro

Serving Suggestions:

• Steamed white or brown rice
• Cauliflower rice for a low-carb option
• Side of roasted sweet potatoes

Step-by-Step Instructions

Step 1: Prepare the Marinade

1. In a medium bowl, whisk together the pineapple juice, soy sauce, honey, rice vinegar, sesame oil, minced garlic, grated ginger, and sriracha (if using).
2. Taste and adjust the seasoning if necessary, adding more honey for sweetness or soy sauce for saltiness.

Step 2: Marinate the Chicken

1. Place the chicken thighs or breasts in a resealable plastic bag or a shallow dish. Pour half of the marinade over the chicken, reserving the other half for later.
2. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 2-4 hours, to allow the flavors to infuse.

Step 3: Prepare the Vegetables

1. Preheat your oven to 425°F (220°C) and line a large sheet pan with parchment paper or aluminum foil for easy cleanup.
2. In a large bowl, toss the bell peppers, red onion, broccoli, and pineapple chunks with olive oil, garlic powder, salt, and pepper. Spread the vegetables evenly on the prepared sheet pan.

Step 4: Add the Chicken

1. Remove the chicken from the marinade and place it on the sheet pan, nestling it among the vegetables. Discard the used marinade to prevent cross-contamination.
2. Brush the reserved marinade (not the one used for marinating) over the chicken and vegetables for added flavor.

Step 5: Roast the Sheet Pan

1. Place the sheet pan in the preheated oven and roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized.
2. For extra browning, broil the sheet pan for 2-3 minutes at the end of cooking, watching closely to prevent burning.

Step 6: Garnish and Serve

1. Remove the sheet pan from the oven and let it rest for 5 minutes.
2. Sprinkle chopped green onions, sesame seeds, and fresh cilantro over the top. Serve the Hawaiian Chicken with rice or your favorite side dish.

Ingredient Background

Chicken

Boneless, skinless chicken thighs are ideal for this recipe because they stay juicy and tender when roasted. If you prefer, chicken breasts can be used, but they may require slightly less cooking time to avoid drying out.

Pineapple

Pineapple is the star of this dish, providing natural sweetness and a tropical flavor. Canned pineapple is convenient, but fresh pineapple adds an extra layer of brightness. Use the juice from the can for the marinade to enhance the pineapple flavor.

Soy Sauce

Soy sauce adds a savory, umami depth to the marinade. For a gluten-free option, substitute with tamari or coconut aminos.

Vegetables

A mix of colorful vegetables like bell peppers, red onion, and broccoli not only adds nutrients but also makes the dish visually appealing. Feel free to substitute with zucchini, snap peas, or carrots based on your preferences.

Technique Tips

1. Marinate for Maximum Flavor: The longer the chicken marinates, the more flavorful it will be. Aim for at least 2 hours, but even 30 minutes will make a difference.
2. Don’t Overcrowd the Pan: Spread the chicken and vegetables out in a single layer to ensure even cooking and caramelization. Overcrowding the pan will result in steaming instead of roasting.
3. Reserve Marinade Safely: Always set aside a portion of the marinade before adding raw chicken to it. This ensures you have a safe, uncontaminated sauce for basting or serving.
4. Check for Doneness: Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C) for safe consumption.

Alternative Presentation Ideas

1. Hawaiian Chicken Bowls: Serve the roasted chicken and vegetables over rice in individual bowls, drizzling extra marinade over the top.
2. Pineapple Chicken Skewers: Thread chunks of marinated chicken, pineapple, and vegetables onto skewers and roast or grill for a fun, handheld variation.
3. Low-Carb Wraps: Use the chicken and vegetables as a filling for lettuce wraps for a light, low-carb meal.

Additional Tips for Success

• Preheat the Oven: A hot oven ensures the chicken and vegetables cook evenly and develop a nice golden color.
• Add Spice if Desired: If you like heat, add more sriracha, red pepper flakes, or even diced jalapeños to the marinade.
• Finish with Fresh Citrus: A squeeze of lime or lemon juice over the finished dish brightens the flavors.

Recipe Variations

1. Teriyaki Chicken Sheet Pan: Swap the marinade for your favorite store-bought or homemade teriyaki sauce.
2. Spicy Hawaiian Chicken: Double the sriracha or add a teaspoon of chili paste to the marinade for a fiery kick.
3. Vegetarian Hawaiian Sheet Pan: Replace the chicken with cubed tofu or tempeh for a plant-based version.
4. Seafood Hawaiian Sheet Pan: Substitute shrimp or salmon for the chicken, adjusting the cooking time as needed (10-15 minutes for shrimp, 15-20 minutes for salmon).

Freezing and Storage

Freezing Instructions

1. To Freeze Before Cooking: Place the marinated chicken and vegetables in a freezer-safe bag, keeping them separate if possible. Freeze for up to 3 months. Thaw overnight in the refrigerator before roasting.
2. To Freeze After Cooking: Let the cooked dish cool completely, then transfer it to an airtight container and freeze for up to 2 months. Reheat in the oven at 350°F (175°C) until warmed through.

Storage Tips

1. Store leftovers in an airtight container in the refrigerator for up to 4 days.
2. Reheat in a skillet over medium heat or in the oven at 350°F (175°C) for the best texture.

Healthier Twist Ideas

1. Use Skinless Chicken Breast: Opt for chicken breasts instead of thighs for a leaner protein option.
2. Lower the Sugar: Reduce the honey or use a sugar-free sweetener like stevia or monk fruit for the marinade.
3. Add More Vegetables: Increase the amount of vegetables like zucchini, cauliflower, or asparagus for added nutrients.

Serving Suggestions for Events

• Family Dinner: Serve Hawaiian Chicken Sheet Pan with a side of steamed jasmine rice and a simple green salad for a balanced meal.
• Potluck Gathering: Double the recipe and transfer it to a serving tray. Provide small plates and forks for easy sharing.
• Meal Prep: Divide the chicken, vegetables, and rice into meal prep containers for a week of easy lunches or dinners.

Special Equipment

1. Large Sheet Pan: A sturdy, rimmed baking sheet ensures even roasting and prevents spills.
2. Whisk: For mixing the marinade evenly.
3. Meat Thermometer: Ensures the chicken is cooked to the proper internal temperature.

Frequently Asked Questions

1. Can I use fresh pineapple instead of canned?

Yes, fresh pineapple works perfectly and adds a bright, tangy flavor to the dish.

2. Can I make this dish ahead of time?

Absolutely! Marinate the chicken and prep the vegetables up to 24 hours in advance. Assemble the sheet pan when ready to cook.

3. What’s the best way to ensure the chicken stays juicy?

Marinate the chicken for as long as possible and avoid overcooking. Use a meat thermometer to check for doneness.

4. Can I make this recipe gluten-free?

Yes, use tamari or coconut aminos in place of soy sauce for a gluten-free marinade.

5. How can I add more flavor to the dish?

Finish with a sprinkle of fresh herbs like cilantro or basil, or drizzle extra marinade over the cooked dish.

6. Can I use bone-in chicken?

Yes, but adjust the cooking time as bone-in chicken takes longer to cook (about 35-40 minutes at 425°F).

7. What other vegetables can I use?

Zucchini, asparagus, snap peas, or carrots make great additions to the dish.

8. Can I grill this instead of baking?

Absolutely! Grill the marinated chicken and vegetables on skewers or in a grill basket for a smoky flavor.

Conclusion

Hawaiian Chicken Sheet Pan is the ultimate one-pan meal that combines tropical flavors, healthy ingredients, and easy preparation. With its sweet and tangy marinade, tender chicken, and roasted vegetables, this dish is a family favorite that’s perfect for any occasion. Whether you’re cooking for a weeknight dinner, meal prepping for the week, or entertaining guests, this recipe delivers bold, delicious flavors with minimal effort. Give it a try, and bring a taste of the tropics to your table!

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