Quick, vibrant, and bursting with tropical flair—the Hawaiian Chicken Sheet Pan Meal Recipe is your ultimate answer to busy weeknights. With juicy chicken, sweet pineapple, and a tangy Hawaiian BBQ glaze, everything comes together in just one pan for a healthy, colorful dinner that’s seriously crave-worthy.
Why You’ll Love This Recipe
- Vibrant, Healthy Ingredients: Every bite is a burst of color and nutrients, thanks to fresh bell peppers, pineapple, and tender chicken.
- One-Pan Magic: Clean-up is a breeze since everything cooks together on a single sheet pan—more time to enjoy and less time at the sink!
- Perfect Sweet & Savory Balance: The Hawaiian BBQ sauce brings that irresistible combo of tangy, smoky, and sweet that will have everyone reaching for seconds.
- Customizable Goodness: Whether you go paleo, gluten-free, or add your favorite extras, this meal easily adapts to your family’s tastes and dietary needs.
Ingredients You’ll Need
The beauty of this Hawaiian Chicken Sheet Pan Meal Recipe lies in its short, smart ingredient list. Each addition—no matter how simple—plays a starring role in flavor, texture, and that iconic island-inspired look on your plate.
- Chicken breast or boneless skinless chicken thighs: Chopped into bite-sized cubes, these bring lean protein and soak up every drop of BBQ flavor.
- Red & orange bell peppers: Sliced for maximum crunch and color, they turn vibrant and sweet as they roast.
- Red onion: Cut into chunks, its natural sweetness deepens in the oven for extra flavor.
- Pineapple chunks: The real tropical star—roasted pineapple caramelizes and brings juicy sweetness you’ll crave.
- Primal Kitchen Foods Hawaiian BBQ Sauce: Smoky, tangy, and naturally sweet, this sauce ties everything together (plus it’s paleo and gluten-free friendly!).
- Avocado oil: For coating and roasting—choose this for its high smoke point and mild flavor.
- Salt: Just a little to season and bring out all the flavors.
- Lime juice: A generous squeeze at the end delivers brightness and a pop of acidity to balance the sweet and savory.
- Cilantro and white sesame seeds (garnish): These finish your sheet pan with irresistible freshness and a hint of crunch!
Variations
This Hawaiian Chicken Sheet Pan Meal Recipe is as flexible as your cravings! Don’t be afraid to get creative—swap out ingredients, adjust the heat, or add extra veggies so your whole family stays happy.
- Vegetarian Twist: Replace the chicken with cubed tofu or tempeh—still delicious and soaks up all that tropical sauce.
- Spice It Up: Toss in sliced jalapeños or a pinch of red pepper flakes for a subtle island kick.
- Veggie-Packed: Add broccoli florets, zucchini, or snap peas to maximize color and nutrition without extra pans.
- Low-Carb Friendly: Serve over cauliflower rice instead of white rice to keep things paleo and Whole30 compliant.
- Kid-Friendly: Swap in barbecue sauce without heat or use sweeter bell peppers if your crowd is picky.
How to Make Hawaiian Chicken Sheet Pan Meal Recipe
Step 1: Prep Your Pan and Ingredients
Start by preheating your oven to 350°F. Line a large rimmed baking sheet with parchment paper and give it a quick mist of avocado oil spray—this effortless step ensures your chicken and veggies get beautifully roasted without sticking, and cleanup is practically nothing.
Step 2: Season and Marinate the Chicken
In a big bowl, combine your cubed chicken, salt, pepper, and a drizzle of avocado oil. Toss everything gently so each piece is coated—this not only seasons the meat but helps it stay juicy as it cooks.
Step 3: Add the Veggies and Sauce
Add the chopped bell peppers and red onion to the chicken, then pour over the Hawaiian BBQ sauce. Don’t be afraid to use your hands here—mix until every bite is glossy and well coated with that irresistible, tangy-sweet glaze.
Step 4: Bake, Then Add Pineapple
Spread everything onto your prepared sheet pan in a single, even layer. Bake for 20 minutes. Then, scatter the pineapple chunks over the top and pop the pan back in the oven for another 10–20 minutes—enough time for the chicken to cook through (165°F is what you want) and those pineapples to turn golden and juicy.
Step 5: Finish and Garnish
Once your Hawaiian Chicken Sheet Pan Meal Recipe is sizzling and ready, pull it from the oven. Squeeze fresh lime juice over everything for a burst of brightness, then top with chopped cilantro and a sprinkle of white sesame seeds for that final wow factor. Serve it up with your favorite base and enjoy!
Pro Tips for Making Hawaiian Chicken Sheet Pan Meal Recipe
- Perfect Pineapple Timing: Add pineapple chunks after the first 20 minutes so they caramelize without getting mushy.
- Even Sizing for Even Cooking: Dice your chicken and veggies into similarly sized pieces to ensure everything roasts evenly and stays juicy.
- Sauce It Up: Don’t hesitate to drizzle a little extra Hawaiian BBQ sauce over everything just before serving for an added punch of flavor.
- Sheet Pan Spacing: Don’t overcrowd the pan—spread out ingredients in a single layer for the best caramelization and roasted edges.
How to Serve Hawaiian Chicken Sheet Pan Meal Recipe
Garnishes
The finishing touches truly make the Hawaiian Chicken Sheet Pan Meal Recipe shine! Sprinkle freshly chopped cilantro and a light dusting of white sesame seeds over the top right before serving—they deliver both a pop of color and herby, nutty brightness. If you’re a heat lover, add sliced green onions or a few thin jalapeño rings for an extra kick!
Side Dishes
This sheet pan meal is ultra-versatile when it comes to sides. For a paleo or Whole30 vibe, serve it over fluffy cauliflower rice—it soaks up all the delicious juices. Want classic comfort? White jasmine or basmati rice is perfect, or try coconut rice for a truly tropical experience. Add a simple green salad with a lime vinaigrette and you’re golden!
Creative Ways to Present
Get playful by serving the Hawaiian Chicken Sheet Pan Meal Recipe in pineapple boats (just hollow out a halved pineapple and fill it up), or pile everything into lettuce cups for a fresh, hand-held meal that’s great for picnics and parties. You can also wrap it up in warm tortillas for a fusion-style taco night your family will never forget.
Make Ahead and Storage
Storing Leftovers
Leftover Hawaiian Chicken Sheet Pan Meal Recipe keeps beautifully! Simply transfer the cooled chicken and veggies to an airtight container and refrigerate for up to 3 to 4 days. Your next-day lunch will be just as tasty as dinner!
Freezing
Yes, you can freeze this dish! Store completely cooled portions in freezer-safe bags or containers. Freeze for up to 2 months. When you’re ready to enjoy, thaw overnight in the refrigerator for the best texture—pineapple stays surprisingly bright and juicy.
Reheating
For best results, reheat leftovers in a skillet over medium heat for several minutes, or spread on a baking sheet and warm in a 350°F oven until hot. A quick 1-minute zap in the microwave works for busy mornings, but the oven or skillet keeps the veggies crisp and chicken juicy.
FAQs
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Can I use canned pineapple instead of fresh?
Absolutely! Both canned and fresh pineapple will work for the Hawaiian Chicken Sheet Pan Meal Recipe. Just drain canned pineapple well to prevent extra moisture on the pan—either way, you’ll get sweet, caramelized bites.
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What’s the best way to prep this in advance?
You can chop all the veggies and chicken and store them separately up to a day ahead. When ready to cook, simply toss with BBQ sauce and roast! The chicken also tastes great if you marinate it in the sauce overnight for even more flavor.
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Can I use a different BBQ sauce?
Definitely. While the Hawaiian BBQ sauce is classic and brings those island notes, any favorite BBQ sauce can be swapped in for your personal twist—just be mindful of sweetness and spice levels, especially for different dietary needs.
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Is this recipe gluten-free and dairy-free?
Yes! The Hawaiian Chicken Sheet Pan Meal Recipe is naturally gluten-free and dairy-free if you use a compliant BBQ sauce like Primal Kitchen Foods. Always double-check your labels for safety if serving someone with allergies.
Final Thoughts
If you’re craving a little sunshine at the dinner table, this Hawaiian Chicken Sheet Pan Meal Recipe is sure to become your new go-to. It’s a fuss-free way to bring big flavor, beautiful color, and just a hint of aloha to any weeknight—give it a try and let each bite transport you straight to the islands!
Print
Hawaiian Chicken Sheet Pan Meal Recipe
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Main Dish
- Method: Baking
- Cuisine: Hawaiian
- Diet: Gluten Free
Description
This Hawaiian Chicken Sheet Pan Meal is a colorful and flavorful dish that’s easy to make and perfect for a quick weeknight dinner. Tender chicken, sweet pineapple, and savory bell peppers are coated in a tangy Hawaiian BBQ sauce for a taste of the tropics.
Ingredients
For the Hawaiian Chicken:
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs, cut into cubes
- 1 red bell pepper, diced
- 1 orange bell pepper, diced
- 1/2 red onion, cut into chunks
- 1 cup pineapple chunks
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce, plus more for drizzling
- 1 tbs avocado oil
- 1/4 tsp salt
- Juice of 1 lime
- Cilantro and white sesame seeds for garnish
For Serving:
- Cauliflower rice or white rice
Instructions
- Preheat the oven: Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper and spray with avocado oil.
- Prepare the chicken: Season the chicken with salt, pepper, and avocado oil in a mixing bowl.
- Coat with sauce: Add diced bell peppers, red onion, and Hawaiian BBQ sauce to the chicken. Toss to coat evenly.
- Bake: Transfer the chicken mixture to the prepared baking sheet and bake for 20 minutes.
- Add pineapple: Remove the sheet pan from the oven and add the pineapple chunks. Return to the oven and bake for an additional 10-20 minutes, or until the chicken reaches an internal temperature of 165 degrees.
- Finish and garnish: Squeeze lime juice over the sheet pan and garnish with cilantro and sesame seeds.
- Serve: Serve the Hawaiian chicken sheet pan meal with cauliflower rice or white rice.
Notes
- You can customize this dish by adding other favorite veggies like zucchini or cherry tomatoes.
- Feel free to adjust the seasoning and BBQ sauce to suit your taste preferences.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 16g
- Sodium: 680mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 80mg
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