Hawaiian Chicken Sheet Pan

Introduction & Inspiration

I’m always on the hunt for dinner recipes that are not only incredibly easy to make but also burst with bright, exciting flavors and offer a complete meal with minimal cleanup. This Hawaiian Chicken Sheet Pan recipe immediately caught my eye! It combines tender diced chicken, sweet pineapple chunks, colorful bell peppers, and red onion, all roasted together on a single pan with a simple yet flavorful savory marinade. It sounded like the ultimate easy weeknight escape to the tropics!

My inspiration came from loving the classic sweet and savory flavors of Hawaiian-inspired dishes, like Hawaiian pizza or teriyaki chicken with pineapple. I wanted a healthier, simpler way to enjoy those flavors in a complete meal format. The sheet pan method seemed perfect for achieving perfectly roasted chicken and vegetables with delicious caramelization.

My goal is to guide you through making this incredibly straightforward and satisfying sheet pan dinner. We’ll cover the quick marinade, easy prep, and the simple roasting process that yields a delicious, colorful, and well-balanced meal. It’s perfect for busy families or anyone looking for a fuss-free, flavorful dinner solution.

Let’s get ready to bring some sunshine to our dinner table with this easy sheet pan meal!

Nostalgic Appeal / Comfort Food Connection

This Hawaiian Chicken Sheet Pan dinner taps into several comforting and nostalgic elements. The flavor profile, featuring chicken and pineapple with savory notes, is reminiscent of popular “Hawaiian” dishes that many of us grew up enjoying, whether it was Hawaiian chicken skewers, sweet and sour chicken with pineapple, or even the much-debated Hawaiian pizza. It’s a familiar sweet-and-savory combination that feels both fun and comforting.

Sheet pan dinners themselves, while a more modern cooking trend, offer the comfort of a simple, all-in-one home-cooked meal. They evoke a sense of ease and practicality, much like classic one-dish casseroles or skillet meals.

The combination of roasted chicken and tender, slightly caramelized vegetables is also inherently comforting and satisfying, representing a wholesome, balanced meal.

Making and eating this dish feels like enjoying a bright, flavorful, and slightly playful meal that’s both easy to prepare and satisfyingly comforting.

Homemade Focus (Simple Marinade, One-Pan Roasting)

This Hawaiian Chicken Sheet Pan recipe is a fantastic example of simple homemade cooking at its best. While incredibly easy to assemble, you’re creating a flavorful marinade from scratch using basic pantry staples and roasting fresh chicken and vegetables together for a wholesome meal.

I love recipes that emphasize fresh ingredients and straightforward techniques. Whisking together soy sauce, olive oil, garlic powder, paprika, salt, and pepper takes only minutes but creates a savory marinade that infuses the chicken with flavor as it roasts. Using fresh bell pepper, red onion, and pineapple chunks (fresh or canned) ensures a vibrant and textured dish.

The one-pan roasting method is a key element of its homemade charm and convenience. Arranging everything in a single layer on a large sheet pan allows for even cooking, good caramelization, and, best of all, incredibly easy cleanup – a true homemade win!

From mixing the simple marinade to tossing the ingredients and roasting them to perfection, the process highlights how easy it is to create a flavorful, colorful, and satisfying homemade meal with minimal fuss.

Flavor Goal

The primary flavor goal of this Hawaiian Chicken Sheet Pan dinner is a delightful balance of savory, sweet, and slightly smoky flavors with a variety of textures. It aims for tender, juicy chicken, sweet and slightly caramelized pineapple and vegetables, all coated in a light, savory glaze.

The diced chicken breast, marinated and roasted, provides the savory protein base, infused with notes of soy, garlic, and smoky paprika.

The pineapple chunks become even sweeter and slightly caramelized during roasting, offering juicy bursts of tropical flavor that are essential to the “Hawaiian” profile.

The bell pepper and red onion soften and sweeten as they roast, adding color, texture, and aromatic depth.

The simple marinade, made with soy sauce, olive oil, garlic powder, and paprika, creates a light, savory glaze that coats all the ingredients, tying them together. Salt and pepper enhance the overall flavor balance.

The overall effect is a bright, savory, slightly sweet, and satisfying one-pan meal with tender chicken, juicy pineapple, and perfectly roasted vegetables.

Ingredient Insights

Let’s explore the key components of this tropical-inspired sheet pan meal:

• Chicken Breast, diced: Lean protein that cooks relatively quickly. Dicing into uniform bite-sized pieces ensures even cooking. Boneless, skinless chicken thighs could also be used for potentially juicier results.
• Bell Pepper, chopped & Red Onion, chopped: Provide color, sweetness, and classic savory notes when roasted. Any color bell pepper works.
• Pineapple Chunks (fresh or canned, drained): The star ingredient for Hawaiian flavor! Provides essential sweetness and tanginess. If using canned, drain well. Fresh pineapple offers a brighter flavor.
• Soy Sauce: Adds salty, umami depth to the marinade/glaze. Low sodium is a good option to control saltiness. Tamari can be used for a gluten-free version.
• Olive Oil: Helps with marinating, browning, and prevents ingredients from drying out during roasting.
• Garlic Powder & Paprika: Add savory, aromatic, and slightly smoky notes to the marinade. Smoked paprika would enhance the smoky flavor further.
• Salt and Pepper: Essential seasonings.
• Garnish (Optional): Chopped green onions or parsley add a fresh finish.
• Serving (Optional): Cooked rice or quinoa.

The interplay between the savory soy marinade, sweet pineapple, and roasted vegetables creates the signature flavor.

Essential Equipment

This recipe shines in its simplicity, requiring minimal equipment:

• A Large Sheet Pan: Essential! Needs to be large enough to hold all ingredients in a single layer without overcrowding to ensure proper roasting and caramelization rather than steaming.
• Parchment paper or Aluminum foil (optional but recommended): For lining the sheet pan for incredibly easy cleanup.
• A Large mixing bowl: For whisking the marinade and tossing the chicken.
• A Cutting board and knife: For dicing chicken and chopping vegetables/pineapple.
• Measuring cups and spoons.
• A Spatula: For tossing ingredients on the sheet pan halfway through roasting.

One large sheet pan does most of the work!

List of Ingredients with Measurements

Here’s the complete list of ingredients, with precise measurements:

• 2 lbs boneless, skinless chicken breasts, diced into 1-inch pieces
• 1 large bell pepper (any color), chopped into bite-sized pieces
• 1 medium red onion, chopped into bite-sized pieces
• 2 cups pineapple chunks (fresh or canned, drained well if canned)
• 2 tablespoons soy sauce (low sodium recommended)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika (sweet or smoked)
• Salt and pepper to taste

Garnish (Optional):

• Chopped green onions or fresh parsley

For Serving (Optional):

• Cooked rice or quinoa

These quantities make a generous sheet pan meal, serving approximately 4-6 people.

Have chicken diced and vegetables chopped before making the marinade.

Step-by-Step Instructions (Easy One-Pan Roasting!)

Let’s prepare this vibrant and easy sheet pan dinner:

1. Preheat Your Oven:

• Start by preheating your oven to 400°F (200°C). A well-heated oven is key for getting good caramelization on the chicken and vegetables.
• Line a large baking sheet with parchment paper or aluminum foil for easy cleanup (optional but highly recommended).

2. Create the Marinade:

• In a large mixing bowl, whisk together the soy sauce, olive oil, garlic powder, paprika, salt, and pepper.

3. Marinate the Chicken:

• Add the diced chicken breast pieces to the bowl with the marinade. Toss thoroughly to ensure every piece of chicken is well-coated.
• Let the chicken marinate at room temperature for at least 15 minutes. If you have more time, you can cover and refrigerate it for up to 30 minutes (or even a few hours) to allow the flavors to deepen.

4. Prep Vegetables and Pineapple:

• While the chicken marinates, chop the bell pepper and red onion into bite-sized pieces.
• If using fresh pineapple, cut it into even chunks. If using canned pineapple, drain it well.

5. Assemble on the Sheet Pan:

• Add the prepped bell pepper, red onion, and pineapple chunks to the bowl with the marinated chicken. Toss everything together gently until the vegetables and pineapple are lightly coated with the marinade as well.
• Spread the entire mixture (chicken, vegetables, pineapple, and any remaining marinade from the bowl) onto the prepared large sheet pan. Ensure everything is arranged in a single, even layer as much as possible – this is crucial for even roasting and prevents ingredients from steaming instead of browning.

6. Roast to Perfection:

• Place the sheet pan in the preheated oven.
• Roast for 25-30 minutes. About halfway through the cooking time (around 12-15 minutes), use a spatula to gently toss or stir the ingredients on the pan to ensure even browning and cooking.
• The dish is ready when the chicken is fully cooked through (internal temperature reaches 165°F/74°C when tested with a meat thermometer) and the vegetables are tender and slightly caramelized at the edges.

7. Rest and Serve:

• Once roasted to perfection, carefully remove the sheet pan from the oven. Let it rest for a few minutes. This allows the juices in the chicken to redistribute, making it more tender.
• Serve hot. Garnish with optional chopped green onions or fresh parsley. Enjoy it on its own, or serve over fluffy steamed rice or alongside quinoa.

A complete, flavorful meal all from one pan!

Troubleshooting

Sheet pan dinners are generally easy, but here are potential fixes:

• Problem: Chicken is dry.
  • Solution: Don’t overcook! Use an instant-read thermometer to check for 165°F. Diced chicken cooks relatively quickly. Using chicken thighs can also help ensure juiciness. Ensure marinade coated chicken well.
• Problem: Vegetables are soggy or steamed instead of roasted.
  • Solution: Do not overcrowd the sheet pan! Use two pans if necessary. A single layer with space between pieces allows hot air to circulate for roasting. Ensure the oven temperature was high enough (400°F).
• Problem: Vegetables are burning before chicken is cooked.
  • Solution: Cut chicken pieces smaller or vegetable pieces slightly larger for more even cooking times. Ensure oven rack is in the middle position. If veggies start to char too much, you could gently toss them or cover them loosely with foil for the last few minutes.
• Problem: Dish is bland.
  • Solution: Be generous with salt, pepper, garlic powder, and paprika. Use a good quality soy sauce. Ensure chicken marinated for at least 15 minutes. A squeeze of fresh lime juice or a drizzle of sesame oil after roasting can also boost flavor.

Don’t overcrowd the pan for best roasting results!

Tips and Variations

Let’s customize this tropical-inspired sheet pan meal:

• Tip: Use boneless, skinless chicken thighs (cut into pieces) instead of breasts for even juicier, more flavorful results – they are more forgiving of roasting.
• Variation: Add other vegetables like broccoli florets, snap peas, zucchini chunks, or sliced carrots. Adjust roasting time if using denser vegetables (add them earlier or cut smaller).
• Tip: For extra flavor, add 1/2 teaspoon of grated fresh ginger to the marinade along with the garlic powder.
• Variation: Make it spicy by adding 1/4 – 1/2 teaspoon of red pepper flakes or a dash of sriracha to the marinade.
• Tip: If using canned pineapple, choose chunks packed in juice rather than heavy syrup, and drain them very well.
• Variation: Instead of a simple soy-based marinade, use your favorite bottled teriyaki sauce or a homemade one (add pineapple juice, brown sugar, ginger, garlic to soy sauce).
• Variation: Sprinkle with toasted sesame seeds along with the green onions or parsley before serving for added crunch and nutty flavor.

A fantastic base for many creative sheet pan dinners!

Serving and Pairing Suggestions

This Hawaiian Chicken Sheet Pan dinner is a versatile and complete meal.

Serving: Serve hot, directly from the sheet pan or arranged attractively on plates.

Pairing:

• Over Grains: Delicious served over fluffy white or brown jasmine rice, coconut rice, or quinoa to soak up the flavorful pan juices.
• Standalone: Enjoy on its own for a lower-carb meal.
• In Lettuce Wraps: Spoon the chicken, pineapple, and veggie mixture into crisp lettuce cups (like butter lettuce or romaine).
• Side Salad: A simple Asian-inspired slaw or a cucumber salad would provide a refreshing contrast.

Perfect for a quick weeknight dinner or easy meal prepping.

Nutritional Information

This dish features lean protein and plenty of vegetables and fruit. Nutritional info is approximate (per serving, assuming 4-6 servings, without rice/quinoa):

• Calories: 300-450
• Fat: 10-18 grams (mostly from olive oil and chicken)
• Saturated Fat: 2-4 grams
• Cholesterol: 70-100 mg
• Sodium: 400-700+ mg (Soy sauce contributes significantly; use low-sodium soy sauce)
• Total Carbs.: 20-30 grams (from pineapple, vegetables, marinade)
• Dietary Fiber: 3-5 grams
• Sugars: 10-20 grams (natural from pineapple and veggies, plus any in soy sauce)
• Protein: 30-40+ grams

A high-protein meal providing vitamins and fiber. Sodium and sugar content can be managed by choosing low-sodium soy sauce and being mindful of pineapple’s natural sugars.

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Recipe Summary and Q&A

Let’s conclude with a summary and common questions:

Recipe Summary:

Hawaiian Chicken Sheet Pan dinner is an easy one-pan meal featuring diced chicken breast, pineapple chunks, bell pepper, and red onion tossed in a simple savory marinade (soy sauce, olive oil, garlic powder, paprika). All ingredients are roasted together on a large sheet pan until the chicken is cooked through and the vegetables are tender and slightly caramelized.

Q&A:

Q: Can I make this ahead of time for meal prep? A: Yes! This is excellent for meal prep. Roast as directed, then portion into containers with or without rice/quinoa. Reheats well.

Q: How do I store leftovers? A: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.

Q: Can I freeze this dish? A: Yes, the cooked chicken and vegetable mixture freezes reasonably well. Cool completely, store in freezer-safe containers or bags for up to 2-3 months. Thaw overnight in the refrigerator and reheat gently. The texture of the pineapple and vegetables might be slightly softer after freezing.

Q: Can I use fresh pineapple? A: Absolutely! Fresh pineapple offers the best flavor. Core and cut it into even chunks.

Q: Do I need to line the sheet pan? A: Lining with parchment paper or foil is optional but highly recommended for super easy cleanup, especially as the marinade and pineapple juices can caramelize and stick to the pan.