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Hawaiian-inspired flavors blend perfectly in this colorful sheet pan meal where sweet pineapple meets savory chicken and crisp vegetables. As someone who meal preps regularly, I've found this dish strikes the perfect balance between convenience and flavor, with the BBQ sauce caramelizing beautifully in the oven.
After discovering this recipe, it's become my go-to for busy weeknights. The key is adding the pineapple at just the right moment to prevent it from becoming too soft.
Essential Ingredients and Selection Guide
- Chicken: Choose uniform-sized pieces for even cooking. Thighs offer more flavor and moisture tolerance
- Bell Peppers: Mix colors for visual appeal and varied nutrients. Look for firm, glossy peppers
- Pineapple: Fresh provides best texture, but well-drained canned chunks work in a pinch
- Red Onion: Adds sharp flavor that mellows beautifully when roasted
- Hawaiian BBQ Sauce: Primal Kitchen brand ensures clean ingredients, or make your own with pineapple juice, coconut aminos, and garlic
- Garnishes: Fresh cilantro and toasted sesame seeds add crucial fresh notes and texture
Detailed Step-by-Step Instructions
Preparation
Preheat oven to 400°F. Line a large sheet pan with parchment paper for easy cleanup. Cut chicken into 1-inch pieces and vegetables into similar-sized chunks for even cooking.
Seasoning
In a large bowl, combine chicken, peppers, and onion. Add BBQ sauce, ensuring every piece is well-coated. The sauce acts as both marinade and cooking liquid.
Arrangement
Spread mixture evenly on prepared sheet pan, ensuring pieces don't overlap. This allows proper caramelization and prevents steaming.
Initial Bake
Bake for 15 minutes until chicken starts to brown and vegetables begin to soften.
Adding Pineapple
Remove pan from oven, add pineapple chunks, and gently toss with existing ingredients. Return to oven for 5-7 minutes until chicken is fully cooked and edges are caramelized.
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Growing up in Hawaii, I learned that fresh pineapple's enzymes can tenderize meat, which is why timing its addition is key.
Meal Prep Success
Divide into containers with chosen rice base. The flavors actually improve over 1-2 days as ingredients meld together.
Temperature Tips
425°F creates perfect caramelization. Watch closely after 15 minutes - sugars in sauce can burn quickly.
Storage Strategy
Keeps well in airtight containers for 4 days. Reheat in oven or air fryer to maintain texture.
Rice Pairings
For cauliflower rice: Sauté with coconut oil and garlic before serving.
For traditional rice: Coconut rice complements the Hawaiian flavors perfectly.
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This sheet pan meal brings Hawaii's tropical flavors to your kitchen while keeping cleanup minimal. The combination of sweet pineapple, caramelized vegetables, and savory chicken creates a balanced meal that's both healthy and satisfying.
Frequently Asked Questions
- → Is this really Whole30 compliant?
- Yes, when using Primal Kitchen Hawaiian BBQ sauce and serving with cauliflower rice. All ingredients are Whole30 approved.
- → Can I use canned pineapple?
- Fresh pineapple is preferred, but drained canned pineapple works. Just ensure no added sugars for Whole30 compliance.
- → Why add pineapple later?
- Adding pineapple halfway through prevents it from becoming too soft and maintains better texture.
- → Can I meal prep this?
- Yes, it keeps well for 3-4 days in the fridge. The pineapple may release some juice over time.
- → What other vegetables work well?
- Try broccoli, snap peas, or zucchini. Just adjust cooking time based on vegetable size and type.