Hawaiian Chicken Sheet Pan

This Hawaiian Chicken Sheet Pan is a celebration of tropical flavors baked into a colorful, satisfying dish that’s perfect for busy weeknights. Sweet pineapple chunks caramelize in the oven alongside savory chicken and crisp-tender bell peppers, all coated in a rich, tangy-sweet homemade Hawaiian sauce. The result? A dish that feels indulgent and vacation-worthy but is surprisingly healthy and easy to make.

The beauty of this recipe lies not only in its exotic taste but also in its simplicity, everything roasts together on a single sheet pan. It’s a breeze to prep, cook, and clean up. Whether you’re meal-prepping for the week or cooking for a hungry family, this tropical-inspired chicken dinner brings sunshine to the table with minimal effort. Serve it with rice or cauliflower rice, and you’ve got a well-rounded, flavorful meal in under 45 minutes.

Full Recipe:

Ingredients:

• 4 boneless, skinless chicken thighs (or breasts), cubed

• 1 red bell pepper, chopped

• 1 green bell pepper, chopped

• 1 yellow bell pepper, chopped

• 1 cup pineapple chunks (fresh or canned, drained)

• 1 red onion, sliced

• 2 tablespoons olive oil

• Salt and pepper, to taste

For the Hawaiian Sauce:

• 1/3 cup low-sodium soy sauce

• 1/4 cup honey

• 2 tablespoons rice vinegar

• 2 tablespoons ketchup

• 2 garlic cloves, minced

• 1 teaspoon grated fresh ginger

• 1 teaspoon cornstarch mixed with 2 teaspoons cold water

Directions:

1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.

2. In a small saucepan over medium heat, combine soy sauce, honey, rice vinegar, ketchup, garlic, and ginger. Bring to a simmer. Stir in cornstarch slurry and cook until the sauce thickens, about 1–2 minutes. Remove from heat.

3. In a large bowl, toss the chicken, bell peppers, onion, and pineapple with olive oil, salt, and pepper.

4. Spread the mixture on the prepared sheet pan in a single layer.

5. Drizzle half the sauce over the pan ingredients, reserving the rest for serving.

6. Bake for 25–30 minutes, stirring once halfway through, until chicken is cooked through and vegetables are tender.

7. Remove from oven and drizzle with remaining sauce before serving.

Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 360 kcal | Servings: 4 servings

A Taste of the Tropics at Home

The Hawaiian Chicken Sheet Pan recipe brings the vibrant flavors of the islands straight to your kitchen in the simplest way possible—no grill, no complicated prep, just one sheet pan and an oven. Inspired by the tropical blend of sweet pineapple, savory meats, and bold Asian-American sauces popular in Hawaiian fusion cuisine, this dish celebrates the best of both convenience and flavor.

Hawaiian cooking often embraces the concept of sweet and savory harmony, where ingredients like pineapple, soy sauce, ginger, and garlic combine to produce bold, layered flavor. This sheet pan recipe embraces that spirit—juicy chicken is roasted with a medley of bell peppers, red onions, and pineapple chunks, all glazed with a homemade tangy-sweet sauce. The result is a colorful, mouthwatering dinner that’s not only easy to prepare but packed with flavor.

Why This Recipe Is a Must-Try

There are countless chicken recipes out there, but what sets this one apart is the perfect balance of taste, ease, and nutrition. It ticks every box:

1. One-Pan Wonder: Everything cooks on a single baking sheet—minimal prep, easy clean-up.
2. Flavor Explosion: The sauce is rich and vibrant, with sweet pineapple, savory soy sauce, and zingy ginger and garlic. It soaks into the chicken and veggies, caramelizing in the oven for irresistible depth.
3. Family-Friendly: The colorful mix of ingredients appeals to kids and adults alike. You can adjust spice levels to suit your household’s preferences.
4. Balanced Nutrition: With lean protein from the chicken, vitamin-packed veggies, and anti-inflammatory pineapple, this dish is both satisfying and good for you.
5. Great for Meal Prep: It keeps well in the fridge for up to four days, making it perfect for preparing lunches or dinners ahead of time.

The Origins of Hawaiian Chicken Flavor

This recipe is not a traditional Hawaiian dish per se but rather a modern tribute to the island’s fusion-style cooking. Hawaiian cuisine is famously diverse, drawing influence from Polynesian, Japanese, Chinese, Filipino, and Portuguese immigrants. Dishes often showcase soy sauce, ginger, garlic, and tropical fruits—particularly pineapple.

The concept of “Hawaiian chicken” as known in American kitchens typically involves pineapple-based glazes, sweet-savory marinades, and ingredients that evoke a luau-style feast. What’s unique about this recipe is how it translates those flavors into a roastable meal—perfect for busy home cooks who want a taste of the tropics without the fuss.

Health Benefits of This Hawaiian-Inspired Dish

This sheet pan meal is more than just pretty and tasty—it’s packed with nutritional perks:

• Chicken Thighs or Breasts: A rich source of lean protein, which supports muscle repair and keeps you feeling full.
• Bell Peppers: Loaded with vitamin C, antioxidants, and fiber.
• Red Onion: High in quercetin, which has anti-inflammatory properties.
• Pineapple: Contains bromelain, an enzyme known for aiding digestion and reducing inflammation.
• Homemade Sauce: Using your own glaze means no preservatives or added sugars like in store-bought versions.

For those watching their intake, the recipe can easily be modified to reduce sodium or sugar by swapping ingredients like low-sodium soy sauce or coconut aminos, and substituting honey with maple syrup or a sugar-free alternative.

Tips for Making the Best Hawaiian Chicken Sheet Pan

1. Cut Evenly: Make sure all your chicken and veggies are chopped into uniform sizes to ensure even roasting.
2. Don’t Overcrowd the Pan: Spread everything in a single layer so that the ingredients roast instead of steaming.
3. Double the Sauce: If you’re serving this with rice or noodles, you may want to make extra sauce to drizzle over the top.
4. Try Different Proteins: This recipe also works well with shrimp, pork tenderloin, or tofu for a vegetarian twist.
5. Line Your Sheet Pan: For easy cleanup and caramelized edges, line your pan with parchment paper or foil.

What to Serve with Hawaiian Chicken Sheet Pan

While this meal is fantastic on its own, pairing it with a starch or side can make it even more satisfying:

• White or Brown Rice: A classic base that soaks up the delicious sauce.
• Cauliflower Rice: A lower-carb option that adds texture and extra veggies.
• Hawaiian Mac Salad: For a traditional luau feel, add this creamy pasta side dish.
• Grilled Pineapple Skewers: Enhance the sweet tropical flavor.

Variations to Explore

One of the best things about sheet pan meals is how flexible they are. Here are some tasty variations to try:

• Add Heat: Include sliced jalapeños or a dash of sriracha to the sauce.
• More Veggies: Try zucchini, snap peas, or broccoli for added crunch.
• Use Chicken Wings or Drumsticks: Great for game day or finger-food-style dinners.
• Garnish Smart: Sprinkle with green onions, cilantro, or sesame seeds for freshness and texture.

Why Sheet Pan Recipes Are Taking Over

In a time when people are busier than ever, recipes like this Hawaiian Chicken Sheet Pan are a gift. With minimal prep and only one pan to wash, you can still deliver a meal that feels indulgent and flavorful. Plus, there’s something satisfying about roasting everything together—the flavors meld, the sugars caramelize, and the dish becomes more than the sum of its parts.

From busy parents to meal-prep pros, this recipe checks all the boxes. It’s healthy without being boring, tropical without being hard to source, and colorful enough to look great on any table—or social media feed.

Conclusion

If you’re looking for a dinner that feels like a mini vacation, this Hawaiian Chicken Sheet Pan is the answer. It’s fast, healthy, full of flavor, and versatile enough to please a crowd or satisfy a solo craving. Whether you’re trying to eat cleaner, cook faster, or just bring a little sunshine to your plate, this is a recipe you’ll return to again and again.

With its perfect balance of sweet and savory, bold color, and ease of preparation, this dish truly embodies what modern home cooking should be—simple, nourishing, and delicious. So grab your sheet pan, turn up some island music, and let dinner transport you to paradise.