As I pulled the vibrant Hawaiian Chicken Sheet Pan Meal out of the oven, the aroma whisked me away to sun-kissed islands. This dish is not only an explosion of color but also a quick and nutritious choice, perfect for those busy weeknights when time is of the essence. Packed with succulent chicken, fresh veggies, and the tantalizing sweetness of pineapple, this meal is versatile and adheres to Whole30, Paleo, and low-carb diets. In just 30 minutes, you can create a dish that pleases the crowd and nourishes the body, making it an ideal option for meal prep too. Are you ready to add a tropical spin to your weekly menu? Let’s dive into this delightful recipe! Why is this a must-try meal? Bold, Flavorful Punch: The Hawaiian Chicken Sheet Pan combines vibrant veggies with succulent chicken, creating a dish that dazzles the palate. Quick and Easy: With only 30 minutes needed, this meal is perfect for busy nights. Nutrient-Rich Goodness: Packed with vitamins and fiber from fresh veggies and compliant with Whole30 and Paleo diets, it’s healthful and satisfying! Versatile Delight: Swap chicken for shrimp or pork, adjusting for your family’s preferences. Meal Prep Hero: Make ahead and enjoy the convenience of a quick reheat, perfect for your weekly meal prep sessions! Hawaiian Chicken Sheet Pan Ingredients • Perfect for a quick, healthy meal! For the Chicken Boneless, Skinless Chicken Breasts/Thighs – The main protein source that keeps the meal lean and satisfying. For the Vegetables Bell Peppers – Adds sweetness and a crunchy texture; feel free to use any color you like! Onion – Enhances flavor with its natural sweetness when roasted; red or yellow varieties are best. Zucchini – Contributes moisture and tenderness; can be swapped for other soft veggies like asparagus. For the Sweetness Pineapple (fresh or canned) – This ingredient offers a delightful sweetness and acidity, balancing out the savory chicken. For the Sauce Hawaiian BBQ Sauce – The star seasoning for your dish; opt for sugar-free options to keep it Whole30 compliant, or whip up a homemade version. For Roasting Avocado Oil (or Olive Oil) – Essential for roasting; enhances browning and flavor; substitute with another favorite oil if needed. For Brightness Lime Juice – Adds a burst of freshness; while optional, it enhances the overall flavor beautifully. For Garnishing Cilantro & Sesame Seeds – These provide a final touch of flavor and visual appeal; totally optional, but highly recommended! Step‑by‑Step Instructions for Hawaiian Chicken Sheet Pan Step 1: Preheat and Prepare Begin by preheating your oven to 400°F (200°C). While the oven warms up, line a large baking sheet with parchment paper to prevent sticking and make cleanup a breeze. This Hawaiian Chicken Sheet Pan Meal will bake to perfection, so ensure that your baking sheet is ready to go! Step 2: Combine Ingredients In a spacious mixing bowl, combine the boneless, skinless chicken pieces with colorful bell peppers, sliced onion, and diced zucchini. Pour in your Hawaiian BBQ sauce, ensuring everything is thoroughly coated. This mixture will create a delicious flavor burst as it bakes, so take a moment to give it a good stir until all ingredients are well combined. Step 3: Spread on the Baking Sheet Transfer the flavorful chicken and vegetable mixture onto the prepared sheet pan. Spread it out evenly, allowing some space between the pieces to ensure even cooking. This step is crucial for achieving that desirable roasted finish on your Hawaiian Chicken Sheet Pan, so take care to arrange it just right. Step 4: Initial Baking Place the baking sheet in the preheated oven and bake for 20 minutes. During this time, the chicken will begin to cook through, and the vegetables will soften, producing a delightful aroma. Keep an eye on it as it bakes to ensure that everything is roasting beautifully! Step 5: Add Pineapple After 20 minutes, carefully remove the baking sheet from the oven. Add the pineapple chunks, distributing them evenly over the chicken and veggies. Return the pan to the oven for an additional 5–10 minutes. The pineapple will add sweetness and a burst of flavor, while the chicken should reach a perfect internal temperature. Step 6: Final Touches Once the chicken is fully cooked through and the vegetables are tender, remove the pan from the oven. Drizzle the Hawaiian Chicken Sheet Pan Meal with fresh lime juice to brighten the flavors. For a beautiful presentation, sprinkle cilantro and sesame seeds on top, enhancing both the visual appeal and taste before serving. Make Ahead Options These Hawaiian Chicken Sheet Pan Meals are great for meal prep enthusiasts! You can chop and marinate the chicken along with the bell peppers, onion, and zucchini for up to 24 hours in advance, ensuring the flavors meld beautifully. Simply refrigerate the marinated mixture in an airtight container to maintain its quality. When you’re ready to enjoy this flavorful dish, spread the prepped ingredients on a baking sheet, bake for 20 minutes, add the pineapple, and continue baking for another 5-10 minutes until cooked through. With these make-ahead tips, you’ll have a delicious homemade meal ready to serve with minimal effort, bringing the taste of Hawaii to your table any night of the week! Hawaiian Chicken Sheet Pan Customization Feel free to get creative and make this Hawaiian Chicken Sheet Pan Meal your own with these fun twists! Shrimp Swap: Replace chicken with shrimp, adjusting cooking time to just 10-15 minutes until cooked through. The sweetness of shrimp pairs beautifully with the pineapple! Pork Option: Substitute chicken for boneless pork cubes for a different flavor profile. Just keep an eye on the cooking time to ensure it’s perfectly tender. Veggie Variety: Experiment with seasonal vegetables like broccoli, cauliflower, or snap peas for a delightful crunch that brightens the dish. Dairy-Free Delight: If you’re looking for a dairy-free option, simply use coconut aminos instead of traditional BBQ sauce for a unique twist that’s still packed with flavor. Spicy Kick: Add jalapeños or a splash of sriracha to the marinade to introduce some heat and depth. Don’t be shy if you love a little kick! Cauliflower Rice Base: Serve this dish over cauliflower rice for a low-carb twist, maintaining all the flavors while keeping it super nourishing. Consider trying it with a side of Cheesy Chicken Broccoli for added creaminess! Marinated Magic: Marinating the chicken in BBQ sauce for at least 30 minutes before cooking can enhance the flavor explosion in every bite. It’s a simple step that packs a punch! Savor the Leftovers: If you have any leftovers, they can be mixed into a hearty salad or transformed into a tasty wrap. Just imagine the vibrant colors from the veggies combined with tender chicken in a fresh salad or wrap! With these variations, your Hawaiian Chicken Sheet Pan Meal can become a new favorite dish every time! If you love flavor-packed meals, consider pairing it with Air Fryer Chicken or throwing together a refreshing Rotisserie Chicken Salad to complement the tropical theme! Expert Tips for Hawaiian Chicken Sheet Pan Chicken Check: Monitor the baking time closely, especially after adding pineapple, to prevent overcooking the chicken and keep it juicy. Marinate for Flavor: For deeper taste, marinate your chicken in Hawaiian BBQ sauce for at least 30 minutes before mixing with other ingredients. Veggie Timing: If using delicate vegetables like zucchini, add them halfway through baking to avoid mushiness, ensuring a perfect texture in the Hawaiian Chicken Sheet Pan. Perfect Portioning: Spread the chicken and veggies evenly on the baking sheet to allow even roasting; overcrowding can lead to steaming rather than roasting. Homemade Sauce Option: Consider making your own Hawaiian BBQ sauce to control the ingredients and keep it compliant with Whole30 and Paleo diets. What to Serve with Hawaiian Chicken Sheet Pan Meal Elevate your Hawaiian Chicken Sheet Pan Meal with delightful sides and pairings that will transport your dinner to tropical paradise. Coconut Rice: Fluffy rice infused with coconut milk that adds a creamy sweetness and complements the vibrant flavors of the chicken beautifully. Garlic Green Beans: Crisp-tender green beans sautéed with garlic bring a savory crunch, perfectly balancing the sweetness of pineapple. Mango Salsa: Fresh mango, diced bell peppers, lime juice, and cilantro create a refreshing, zesty salsa that adds a burst of flavor to every bite. Cauliflower Rice: A guilt-free, low-carb alternative to traditional rice that soaks up the Hawaiian BBQ sauce, making each mouthful a delicious experience. Grilled Pineapple: Intensifying the sweetness of the dish, grilled pineapple adds a smoky depth while echoing the meal’s tropical flair. Asian Slaw: A crunchy mix of cabbage, carrots, and sesame dressing offers a tangy and refreshing contrast to the savory sheet pan meal. Hibiscus Iced Tea: This floral, tart iced tea serves as a refreshing beverage choice, making it the perfect accompaniment to a tropical-inspired dinner. Chocolate Avocado Mousse: For dessert, indulge in this creamy, decadent treat that complements the meal with a rich, velvety finish. These pairing suggestions elevate the flavor profile of your Hawaiian Chicken Sheet Pan Meal and create a complete family feast! How to Store and Freeze Hawaiian Chicken Sheet Pan Fridge: Keep leftover Hawaiian Chicken Sheet Pan in an airtight container for up to 3 days. This ensures it stays fresh and tasty for your next meal. Freezer: If you’d like to freeze the dish, store it in a freezer-safe container without pineapple. It can be frozen for up to 3 months. Reheating: For a quick reheat, warm in the oven at 350°F (175°C) for about 15-20 minutes or until heated through. Feel free to add fresh pineapple before serving for extra flavor! Hawaiian Chicken Sheet Pan Meal Recipe FAQs What type of chicken should I use? I recommend using boneless, skinless chicken breasts or thighs for this Hawaiian Chicken Sheet Pan Meal. They remain tender and juicy throughout the cooking process. Avoid bone-in chicken, as it may not cook evenly with the vegetables. How should I store leftovers? Store your leftover Hawaiian Chicken Sheet Pan in an airtight container in the refrigerator for up to 3 days. Proper storage will keep the flavors fresh and ensure food safety, so make sure the container is sealed tightly. Can I freeze the Hawaiian Chicken Sheet Pan Meal? Absolutely! To freeze, prepare the dish but do not add the pineapple. Transfer the mixture to a freezer-safe container and store it for up to 3 months. When ready to enjoy, thaw it in the refrigerator overnight, then bake as directed, adding fresh pineapple before serving. What should I do if my vegetables are mushy? To avoid mushy veggies, make sure to cut them into uniform sizes and monitor their cooking time closely. If you’re using delicate vegetables such as zucchini, I suggest adding them halfway through the baking process so they don’t overcook and become too soft. This will help maintain their texture in the dish. Is there a way to make this dish gluten-free? Yes! Simply choose a gluten-free Hawaiian BBQ sauce. Many brands offer gluten-free options, or you can make your own using ingredients compliant with your dietary needs. Always check labels to ensure all components are gluten-free if you’re cooking for someone with gluten sensitivities. Can my family enjoy this if they have allergies? If someone in your family has allergies, it’s essential to read ingredient labels carefully, especially for sauces and oils. You can substitute ingredients like avocado oil with canola or vegetable oil if there are allergies to certain oils. Always consult with your family’s dietary needs to adjust the recipe accordingly. Hawaiian Chicken Sheet Pan: Quick, Healthy Flavor Explosion! Delight in the Hawaiian Chicken Sheet Pan, a quick and nutritious dish bursting with flavor, perfect for busy weeknights. Print Recipe Pin Recipe Prep Time 10 minutes minsCook Time 30 minutes minsTotal Time 40 minutes mins Servings: 4 servingsCourse: ChickenCuisine: HawaiianCalories: 360 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Chicken1.5 pounds Boneless, Skinless Chicken Breasts/ThighsFor the Vegetables2 cups Bell Peppers Any color1 medium Onion Red or yellow varieties recommended1 medium Zucchini Can substitute with asparagusFor the Sweetness1 cup Pineapple (fresh or canned)For the Sauce1 cup Hawaiian BBQ Sauce Opt for sugar-free for Whole30For Roasting2 tablespoons Avocado Oil (or Olive Oil)For Brightness2 tablespoons Lime Juice OptionalFor Garnishing2 tablespoons Cilantro High recommended for garnish2 tablespoons Sesame Seeds Optional Equipment OvenBaking SheetParchment PaperMixing bowl Method Step-by-Step Instructions for Hawaiian Chicken Sheet PanPreheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.In a mixing bowl, combine chicken, bell peppers, onion, and zucchini. Add Hawaiian BBQ sauce and mix well.Spread the mixture evenly on the prepared baking sheet.Bake for 20 minutes in the preheated oven.Add pineapple chunks to the baking sheet and bake for an additional 5-10 minutes.Remove from oven, drizzle with lime juice, and garnish with cilantro and sesame seeds before serving. Nutrition Serving: 1plateCalories: 360kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 100mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 10gVitamin A: 20IUVitamin C: 70mgCalcium: 2mgIron: 10mg NotesFor best results, monitor chicken closely and avoid overcooking. Marinating chicken in BBQ sauce before baking is recommended for deeper flavor. Tried this recipe?Let us know how it was!
