Hawaiian Chicken Sheet Pan Meal

Featured in Reliable Main Course Recipes.

This Hawaiian chicken sheet pan meal combines lean protein with colorful vegetables and pineapple for a tropical-inspired healthy dinner. The dish features cubed chicken coated in compliant Hawaiian BBQ sauce, paired with bell peppers, red onion, and fresh pineapple chunks. What makes it special is its versatility - it fits multiple dietary needs including Whole30, paleo and low-carb while remaining quick and flavorful. Ready in just 30 minutes, it's perfect for busy weeknights.
Chef Zaho
Updated on Mon, 27 Jan 2025 00:10:05 GMT
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Hawaiian Chicken Sheet Pan Meal | alicesrecipes.com

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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Hawaiian Sheet Pan Chicken | alicesrecipes.com

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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Easy Hawaiian Chicken Sheet Pan Dinner | alicesrecipes.com

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.

Hawaiian Sheet Pan Chicken

A quick and healthy sheet pan dinner featuring Hawaiian BBQ chicken with colorful peppers and pineapple. Whole30, paleo, and low-carb compliant.

Prep Time
5 Minutes
Cook Time
25 Minutes
Total Time
30 Minutes
By: Fati Zaho

Category: Main Dishes

Difficulty: Easy

Cuisine: Hawaiian-American

Yield: 4 Servings

Dietary: Low-Carb, Gluten-Free, Dairy-Free

Ingredients

→ Protein

01 1-1.5 pounds chicken breast or boneless skinless chicken thighs, cut into cubes

→ Vegetables & Fruit

02 1 red bell pepper
03 1 orange bell pepper
04 1/2 red onion, cut into chunks
05 1 cup pineapple chunks

→ Sauce & Seasonings

06 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce, plus more for drizzling
07 1 tablespoon avocado oil
08 1/4 teaspoon salt
09 Juice of 1 lime
10 Cilantro and white sesame seeds for garnish

Instructions

Step 01

Preheat oven to 350°F. Line baking sheet with parchment paper and spray with avocado oil spray.

Step 02

Season chicken breast with salt, pepper and avocado oil in a mixing bowl.

Step 03

Add diced bell peppers, red onion and Hawaiian BBQ sauce to chicken. Coat thoroughly.

Step 04

Bake for 20 minutes.

Step 05

Remove sheet pan, add pineapple chunks and return to oven for 10-20 more minutes until chicken reaches 165°F.

Step 06

Squeeze lime juice over pan. Add cilantro and sesame seeds to garnish.

Notes

  1. Can be served with cauliflower rice (Whole30/paleo) or white rice (gluten-free)
  2. Uses whole food ingredients

Tools You'll Need

  • Baking sheet
  • Parchment paper
  • Mixing bowl

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains sesame seeds

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 289
  • Total Fat: 2.5 g
  • Total Carbohydrate: 25.6 g
  • Protein: 42 g