Description
This fuss-free Hawaiian Chicken Sheet Pan Dinner combines juicy chicken, sweet pineapple, colorful bell peppers, and a tangy-sweet glaze for a vibrant, healthy meal ready in just 30 minutes. Perfect for busy weeknights, it’s a crowd-pleaser with easy cleanup and customizable ingredients.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts or thighs (cut into 1-inch pieces)
- 2 cups fresh or canned pineapple chunks (drained, juice reserved)
- 1 large red bell pepper (sliced into thin strips)
- 1 large yellow bell pepper (sliced into thin strips)
- 1 medium red onion (cut into wedges)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup reserved pineapple juice
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons ketchup
- 2 tablespoons honey or brown sugar
- 1 tablespoon rice vinegar or apple cider vinegar
- 2 cloves garlic (minced)
- 1 teaspoon fresh ginger (grated; ground ginger works in a pinch)
- 1 tablespoon cornstarch (mixed with 2 tablespoons water for thickening)
- 2 tablespoons chopped fresh cilantro or green onions (optional garnish)
- Toasted sesame seeds (optional garnish)
- Red chili flakes (optional garnish)
Instructions
- Preheat oven to 425°F (220°C). Line a large sheet pan with parchment paper or nonstick foil.
- Cut chicken into 1-inch pieces. Slice bell peppers and onion into strips/wedges. Chop pineapple into bite-sized chunks if using fresh.
- In a large bowl, combine chicken, pineapple, bell peppers, and onion. Drizzle with olive oil, sprinkle with salt and pepper, and toss to coat.
- Spread mixture in a single layer on the sheet pan. Use two pans if needed to avoid overcrowding.
- In a separate bowl, whisk together reserved pineapple juice, soy sauce, ketchup, honey, vinegar, garlic, and ginger. Taste and adjust seasoning.
- Place sheet pan in oven and bake for 18-20 minutes, stirring halfway through for even browning.
- While chicken and veggies roast, mix cornstarch with water. Pour sauce into a small saucepan over medium heat, stir in cornstarch slurry, and cook for 2-3 minutes until thickened and glossy.
- When chicken is cooked and veggies are caramelized, drizzle thickened sauce over the sheet pan and toss gently to coat.
- Garnish with cilantro, green onions, sesame seeds, or chili flakes if desired. Serve hot, straight from the pan or over rice or noodles.
Notes
For gluten-free, use tamari instead of soy sauce. Chicken thighs stay juicier than breasts. Marinate chicken in half the sauce for 30 minutes for deeper flavor. Don’t overcrowd the pan for best caramelization. Leftovers keep well for up to 4 days and freeze for up to 2 months. Swap veggies or protein as desired; tofu works for a vegetarian version.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Hawaiian
Nutrition
- Serving Size: About 1/4 of the recipe
- Calories: 350
- Sugar: 17
- Sodium: 650
- Fat: 8
- Saturated Fat: 1.5
- Carbohydrates: 35
- Fiber: 4
- Protein: 30
Keywords: Hawaiian chicken, sheet pan dinner, pineapple chicken, easy dinner, weeknight meal, healthy, high protein, gluten-free option, family friendly, meal prep