Hawaiian Chicken Sheet Pan

This tropical Hawaiian chicken sheet pan dinner has become my go-to solution for bringing vacation vibes to weeknight meals. The combination of juicy pineapple and tender chicken creates a perfect sweet and savory balance that transports you straight to the islands.

I first created this dish after returning from a Hawaiian vacation when I was desperately trying to hold onto that island feeling. My family now requests it whenever we need a little tropical escape from our routine.

Ingredients

• Boneless skinless chicken breasts: add lean protein and cook quickly for a weeknight meal
• Fresh pineapple chunks: provide natural sweetness and tropical flavor; choose fresh over canned when possible for better texture
• Red and yellow bell peppers: create vibrant color and sweet crunch; look for firm peppers with shiny skin
• Red onion: offers a mild bite that mellows when roasted; select ones that feel heavy for their size
• Teriyaki sauce: forms the base of our glaze providing that umami depth
• Honey: balances the saltiness with natural sweetness; use local honey if available
• Soy sauce: enhances the savory notes; low sodium works well here too
• Rice vinegar: adds brightness and cuts through richness
• Red pepper flakes: bring optional heat; customize the amount to your preference

Step-by-Step Instructions

Preheat the Oven:

Set your oven to 400°F and position the rack in the center. This high temperature ensures good caramelization on both the chicken and vegetables. Allow at least 10 minutes for your oven to fully preheat for the best results.

Create the Marinade:

Whisk together teriyaki sauce, honey, soy sauce, rice vinegar, and red pepper flakes in a medium bowl until completely combined. The mixture should be smooth and glossy. This sweet and savory combination is the heart of the Hawaiian flavor profile.

Marinate the Chicken:

Slice chicken breasts into evenly sized strips about 1 inch thick. Place them in the marinade, ensuring each piece is well coated. Let them rest for at least 15 minutes at room temperature. This quick marinade time allows the flavors to penetrate while keeping prep time reasonable.

Prepare the Vegetables:

While the chicken marinates, chop the bell peppers and red onion into 1-inch chunks. If using fresh pineapple, core and cut it into similar-sized pieces. Keeping the sizes consistent ensures everything cooks evenly on the sheet pan.

Arrange the Sheet Pan:

Line a large rimmed baking sheet with parchment paper for easy cleanup. Place the marinated chicken pieces in the center, leaving space between each piece. Scatter the vegetables and pineapple around the chicken, trying not to overcrowd the pan. Drizzle everything with olive oil and sprinkle with garlic powder, salt, and pepper.

Bake to Perfection:

Slide the sheet pan into your preheated oven and roast for 25 to 30 minutes. About halfway through cooking, give the vegetables a quick stir to ensure even browning. The chicken is done when it reaches an internal temperature of 165°F and the vegetables should be tender with caramelized edges.

Save This

I always make sure to save a few pineapple chunks to snack on while cooking. My grandmother taught me that the core of the pineapple, though tougher, contains the most bromelain, an enzyme that helps with digestion. Nothing makes me happier than watching my family devour a nutritious meal they think is just delicious.

Storage Tips

This Hawaiian chicken reheats beautifully, making it ideal for meal prep. Store leftovers in airtight containers in the refrigerator for up to 3 days. The flavors actually deepen overnight as the chicken continues to absorb the marinade. For best results when reheating, use a microwave at 70% power or reheat in a skillet with a splash of water to prevent drying out.

Vegetable Variations

While bell peppers and red onions are traditional in this recipe, you can customize based on what you have available. Broccoli florets, snap peas, or zucchini make excellent additions or substitutions. For a more authentic Hawaiian twist, try adding sliced sweet potatoes which pair beautifully with the teriyaki glaze. Just ensure harder vegetables like sweet potatoes are cut smaller to ensure they cook through in the same timeframe.

Serving Suggestions

This dish shines when served over fluffy white rice that absorbs all the flavorful juices. For a lower carb option, cauliflower rice works beautifully. To create a complete Hawaiian-inspired meal, serve with a side of macaroni salad or a simple green salad dressed with sesame oil and rice vinegar. For special occasions, start the meal with a small bowl of miso soup for an Asian fusion experience that will impress guests.

Common Queries

→ What vegetables work best for this dish?

Bell peppers, red onion, and pineapple are ideal for complementing the flavors. You can also add zucchini, snap peas, or carrots for extra variety.

→ Can I substitute chicken breasts?

Yes, you can use chicken thighs instead of breasts for a juicier texture. Adjust the cooking time slightly to ensure thorough cooking.

→ How do I ensure the chicken stays tender?

Allowing the chicken to marinate for at least 15 minutes helps lock in flavor and moisture, resulting in tender and juicy chicken.

→ Can this dish be made low-carb?

Yes! Serve the chicken and vegetables over cauliflower rice or quinoa for a low-carb alternative.

→ What is the best way to store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave for best results.