Hawaiian cuisine is renowned for its delightful blend of tropical flavors, combining sweet and savory elements that transport your taste buds straight to the islands. This Sheet Pan Hawaiian Chicken recipe captures that essence, offering a harmonious mix of tender chicken, vibrant vegetables, and juicy pineapple—all roasted together for an easy and delicious meal.

FULL RECIPE:

Ingredients

• 2 lbs chicken breast, cut into bite-sized pieces
• 1 bell pepper, sliced
• 1 red onion, sliced
• 2 cups pineapple chunks
• 2 tablespoons soy sauce
• 2 tablespoons olive oil
• 1 teaspoon minced garlic
• Salt and pepper to taste
• Cooked rice, for serving
• Chopped green onions, for garnish
• Sesame seeds, for garnish

Directions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
2. In a large bowl, combine the chicken pieces, bell pepper slices, red onion slices, and pineapple chunks.
3. In a small bowl, whisk together the soy sauce, olive oil, minced garlic, salt, and pepper.
4. Pour the sauce over the chicken mixture and toss until everything is evenly coated.
5. Spread the mixture in a single layer on the prepared baking sheet.
6. Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
7. Remove from the oven and garnish with chopped green onions and sesame seeds.
8. Serve over cooked rice.

Nutrition Facts

• Calories: Approximately 470 kcal
• Fat: 7 g
• Protein: 32 g
• Carbohydrates: 68 g
• Fiber: 5 g
• Sodium: 340 mg

The Essence of Hawaiian Chicken Sheet Pan

Hawaiian Chicken is inspired by the tropical flavors of Hawaii, where fresh fruits like pineapple and coconut are commonly used in savory dishes. The combination of sweet and savory flavors is what makes this dish unique and enjoyable. The chicken is marinated and roasted alongside vegetables and pineapple, ensuring that every bite is infused with flavor. The caramelization of the pineapple adds a slightly smoky and tangy sweetness that enhances the overall taste. The beauty of this dish is its versatility. You can adjust the seasoning to your preference, making it spicier with a dash of chili flakes or adding more sweetness with honey or brown sugar. Some variations even include coconut milk in the marinade for an extra tropical twist. While the recipe traditionally uses chicken breast, you can also use chicken thighs for a juicier texture. The adaptability of this dish allows home cooks to experiment while keeping the core flavors intact.

Health Benefits of Hawaiian Chicken Sheet Pan

This dish is not only delicious but also packed with essential nutrients. Chicken is a high-protein, low-fat source of energy, making it a great option for those who want to maintain a healthy diet. Pineapple, a key ingredient, is rich in vitamin C and antioxidants, which help boost the immune system and promote better digestion. Bell peppers add a dose of fiber, vitamins, and minerals, contributing to overall well-being. Cooking this meal on a sheet pan allows you to use minimal oil, making it a healthier alternative to fried dishes. Roasting vegetables and chicken together also helps retain their natural flavors and nutrients without the need for heavy sauces or excessive seasoning. For those following a low-carb diet, this dish can be enjoyed on its own without rice. If you prefer a more filling meal, pairing it with whole grains like brown rice or quinoa will add fiber and keep you full for longer.

Why This Recipe is Perfect for Any Occasion

One of the best things about this Hawaiian Chicken Sheet Pan recipe is its versatility. It can be served for a casual weeknight dinner, packed for lunch, or even prepared for a summer gathering. The tropical flavors make it a hit at barbecues and family dinners, offering a refreshing change from traditional grilled meats. If you love meal prepping, this dish is an excellent option because it reheats well without losing its flavor or texture. You can store leftovers in an airtight container and enjoy them for several days. Since all the ingredients are roasted together, you get an evenly cooked dish that requires minimal effort to put together. This recipe also allows you to incorporate additional ingredients based on your preferences. Adding zucchini, mushrooms, or even cashews can bring new textures and flavors to the dish. Since it’s already packed with essential nutrients, you can make minor modifications without affecting the overall health benefits of the meal.

Cooking Tips for the Best Hawaiian Chicken Sheet Pan

To ensure that your dish comes out perfect every time, there are a few key tips to keep in mind. First, marinating the chicken for at least 30 minutes will allow the flavors to penetrate deeper, making the meat more tender and flavorful. If you have time, marinating overnight will yield even better results. Another important tip is to cut all the ingredients into uniform sizes. This ensures that everything cooks evenly and prevents smaller pieces from burning while larger pieces remain undercooked. Using fresh pineapple instead of canned pineapple can also elevate the flavor profile, as fresh pineapple has a more vibrant taste and better texture. Preheating the oven is crucial for achieving the perfect roast. A high temperature helps caramelize the pineapple and vegetables while keeping the chicken juicy. If you prefer a slight char on the ingredients, broiling for the last few minutes will add a touch of crispiness to the dish.

Conclusion

The Hawaiian Chicken Sheet Pan recipe is a delightful combination of flavors that brings a taste of the tropics to your dinner table. It is a simple yet satisfying meal that caters to various dietary needs, making it a great addition to your recipe collection. Whether you’re looking for a quick weeknight meal, a nutritious dish for meal prepping, or a crowd-pleaser for family gatherings, this recipe ticks all the boxes. With its balance of sweet, savory, and tangy flavors, this dish is sure to become a favorite. Its ease of preparation and health benefits make it an excellent choice for those who want to enjoy delicious food without spending hours in the kitchen. Try this Hawaiian Chicken Sheet Pan recipe today and bring a tropical twist to your mealtime!