Hawaiian Chicken Sheet Pan

I love the way a single sheet pan can turn a hectic weeknight into a cozy, colorful dinner with almost no fuss. That first bite of caramelized pineapple with warm, slightly charred peppers takes me right back to sunshine-filled evenings and simple family nights at the table. Hawaiian Chicken Sheet Pan arrives with bright, tropical flavors that feel indulgent but are surprisingly easy to pull together.

This recipe is the kind of meal I make when I want something comforting, a little sweet, a little tangy, and totally honest. You’ll find a harmony of juicy chicken, sweet pineapple, and bell pepper crunch that makes the whole house smell like a small celebration. If you want to compare ideas or try a lighter spin, I love pairing it with other sheet pan recipes like this clickable kitchen favorite: this Hawaiian chicken sheet pan recipe for inspiration. By the time dinner’s on the table you’ll be breathing easier and smiling more.

Kitchen Essentials You’ll Need

I keep this recipe simple so you don’t need a lot of gadgets. A few good tools make a big difference — they help everything cook evenly and make cleanup a breeze.

• A large rimmed sheet pan (so juices and sauce don’t spill)
• Parchment paper or nonstick spray for easy release
• A sharp chef’s knife and a sturdy cutting board
• Mixing bowls for tossing the chicken and for the sauce
• A small saucepan to warm and thicken the glaze
• An instant-read thermometer for perfectly cooked chicken

Having a roomy sheet pan is key because you want everything to roast instead of steam. A thermometer removes the guesswork, ensuring juicy, safe chicken every time. If you plan to double the recipe, you’ll need a second pan or more space in your oven.

Why You’ll Love This Hawaiian Chicken Sheet Pan

There’s comfort in simplicity. This dish brings together bright, tropical notes with the cozy familiarity of home cooking. The tender chicken pieces soak up a glossy, slightly sticky glaze while the vegetables roast down and caramelize. The pineapple adds juicy pops that balance the savory soy and honey glaze. It is both lively and comforting.

• Flavor balance: sweet pineapple and honey meet savory soy sauce and toasted garlic. The little heat from chili flakes rounds everything out.
• Fuss-free cooking: everything cooks together on one pan, which means fewer dishes and more time to sit down.
• Textural delight: soft, succulent chicken contrasts with crisp-tender peppers and slightly caramelized onion. The pineapple’s burst of juice brightens every bite.
• Family friendly: kids usually love the sweetness, while adults appreciate the complexity. It works for weeknight dinners and relaxed weekend meals.
• Versatile: serve over rice, cauliflower rice, or tucked into warm pitas for a different vibe.

Beyond all that, this meal is a sensory hug. The oven fills with a sweet-savory aroma that invites everyone to the table. If you enjoy easy, colorful weeknight dinners, the way the sauce glazes the chicken and veggies will make this a regular go-to in your rotation.

Hawaiian Chicken Sheet Pan Ingredients

1 ½ lbs (700 g) boneless skinless chicken breasts, cut into 1-inch pieces, 1 red bell pepper, chopped, 1 yellow bell pepper, chopped, 1 small red onion, cut into wedges, 1 ½ cups fresh pineapple chunks (or canned, drained), 2 tbsp olive oil, 2 cloves garlic, minced, ½ tsp salt, ½ tsp black pepper, ½ tsp paprika, ¼ tsp chili flakes (optional), ⅓ cup low-sodium soy sauce, ¼ cup pineapple juice (from the can or fresh), 3 tbsp honey (or brown sugar), 2 tbsp rice vinegar (or apple cider vinegar), 1 tbsp cornstarch + 2 tbsp water (slurry, optional for thickening)

I also keep a few small pantry staples on hand that make this come together smoothly: a pinch more salt if your soy sauce is low-sodium, extra olive oil for tossing, and a little butter if I want a silkier finish on the sauce. If you’re using canned pineapple, be sure to drain it well so the pan doesn’t get soggy. Fresh pineapple is wonderful when it’s sweet and ripe, giving more fresh-acid brightness to the glaze.

Step-by-Step Instructions

1. Preheat and prep. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or grease it with non-stick spray so nothing sticks and cleanup stays easy. The oven should be hot enough that the edges of the vegetables begin to caramelize quickly.
2. Arrange the main players. Spread the chicken pieces, red bell pepper, yellow bell pepper, red onion, and pineapple on the sheet pan in a single layer so nothing overlaps too much. You want space around each piece so the air can circulate and create those golden edges.
3. Toss with oil and spices. In a small bowl, mix olive oil, garlic, salt, pepper, paprika, and chili flakes. Drizzle this mixture over the chicken and vegetables. Use your hands or a spatula to toss everything gently until the chicken and veggies are evenly coated and glossy. You should see the garlic specks and smell the olive oil when you’re done.
4. Roast until golden and cooked through. Bake for 20–25 minutes, flipping everything halfway through so both sides pick up color and the pineapple caramelizes. The chicken is done when its exterior looks lightly browned and an instant-read thermometer inserted into a few pieces reads 165°F (74°C). The peppers should be tender with browned edges and the onion should be soft with sweet notes.
5. Make the glaze while it roasts. In a saucepan, whisk soy sauce, pineapple juice, honey, and rice vinegar over medium heat for 3–4 minutes until it becomes fragrant and slightly reduced. If you prefer a thicker glaze, stir in the cornstarch slurry (1 tbsp cornstarch + 2 tbsp water) and simmer another minute until glossy and slightly thickened.
6. Finish and serve. Once cooked, remove the pan from the oven and immediately drizzle the warm sauce over the chicken and veggies, tossing gently so every piece gets a sticky coat. Serve right away with extra sauce on the side for those who like more. Enjoy the contrast of caramelization against the sticky glaze.

Fun Variations You Can Try

• Swap the protein. Use boneless skinless chicken thighs for extra richness, or try shrimp in the last 6–8 minutes of roasting for a quick seafood twist.
• Change up the fruit. Mango chunks or peach slices work beautifully when pineapple isn’t available.
• Make it spicy. Increase the chili flakes, or add a teaspoon of sriracha to the glaze for a sweet-heat punch.
• Gluten-free option. Use tamari or a gluten-free soy sauce substitute in place of regular soy sauce.
• Lower-sugar version. Substitute maple syrup or a sugar-free syrup for honey, or reduce to 1-2 tablespoons if you prefer less sweetness.
• Add a fresh finish. Top with chopped cilantro, sliced green onions, or a squeeze of fresh lime to brighten the dish before serving.
• Meal-prep makeover. Roast the chicken and veggies and portion over overnight-batch rice for easy lunches. Store sauce separately and reheat gently to preserve texture.

These twists let you tailor the dish to what’s in your fridge and what your family loves. I often tweak the heat and sweetness depending on whether it’s an adult or kid-focused meal.

How I Love to Serve It

This is the kind of dish I serve family-style, straight from the oven to the table. I like to lift the parchment with the roasted pieces onto a warmed serving platter so everyone can pick and choose. The contrast of sticky sauce, charred edges, and juicy pineapple is delicious on its own, but serving suggestions make it a full meal.

• Over a bed of jasmine or brown rice to soak up the glaze.
• With coconut rice for a tropical, slightly sweet base.
• On cauliflower rice for a low-carb plate that still feels comforting.
• Spoon into warm pita pockets with a drizzle of yogurt or a smear of mayo for easy handhelds.
• Add a simple green salad with lime and olive oil to cut through the richness.

When I set the table, I light a candle and pull out colorful plates. The bright peppers and pineapple make the plate happy-looking, and everyone’s mood lifts before the first forkful. For weeknights I keep sides simple. For weekend gatherings I offer lime wedges, extra sauce, and chopped scallions so guests can customize.

Helpful Tips from My Kitchen

I’ve made this recipe dozens of times, and a few small habits yield big payoff. Little adjustments in prep and timing help keep the chicken juicy and the vegetables perfectly caramelized.

• Cut chicken pieces even. Aim for uniform 1-inch pieces so everything finishes at the same moment.
• Don’t overcrowd the pan. If pieces are touching too much, they steam instead of roast. Use two pans if needed.
• Drain canned pineapple well. Too much juice makes the pan soggy and prevents browning.
• Flip halfway for even color. Use a thin spatula to turn pieces so both sides pick up caramel.
• Watch the oven near the end. Ovens vary; look for golden edges on peppers and a glossy sheen on the chicken.
• Test doneness with a thermometer. 165°F (74°C) is safe and ensures moist chicken.
• Make the glaze ahead. The soy-pineapple glaze keeps in the fridge for up to a week. Rewarm gently before drizzling.
• For extra depth, add a teaspoon of toasted sesame oil to the glaze at the end.
• If you’re meal-prepping, store sauce separately to prevent sogginess. Reheat sauce and combine just before serving.

These small tips will help even beginner cooks feel confident. If things don’t go perfectly the first time, that’s okay — the flavors are forgiving and delicious.

Important Cooking Reminders

• Always check internal temperature: ensure the chicken reads 165°F (74°C) for safe eating.
• Cooling and storage: let leftovers cool slightly, then store in airtight containers in the fridge for up to 3 days.
• Reheating: reheat gently in a skillet over medium-low with a splash of water or in a 350°F oven until warmed through to keep chicken moist.
• Freezing: cooked components freeze okay but lose some texture. Freeze chicken and veggies in a single layer in freezer bags for up to 2 months; thaw overnight in the fridge.
• Avoid overcrowding the pan to prevent steaming instead of roasting.
• If using canned pineapple, drain thoroughly to avoid excess moisture on the sheet pan.
• Cornstarch slurry note: only use if you want a thicker glaze; add it at the end and simmer until glossy.

Nutritional Information (Estimated)

Per serving (assuming 4 servings), this dish is a balanced weeknight meal with a good protein punch from the chicken and moderate carbohydrates from pineapple and honey. Estimated per serving: around 350–420 calories depending on portion sizes and whether you serve over rice. Carbs come mainly from pineapple, honey, and the vegetables. Fat is modest, primarily from olive oil. Protein is robust thanks to the chicken. For more precise tracking, weigh your portions and use a nutrition calculator.

• Calories: ~350–420 kcal
• Carbs: moderate (fruit and honey)
• Fat: low to moderate (olive oil)
• Protein: high (chicken)

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 20–25 minutes
• Total Time: 35–40 minutes
• Yield: Serves 4

Common Questions You Might Have

What can I substitute for soy sauce to make this gluten-free? You can use tamari or a certified gluten-free soy sauce. Both deliver the same savory depth. If you need a gluten-free and lower-sodium option, choose a low-sodium tamari and adjust salt to taste. For an alternative without soy at all, try coconut aminos though you may want to slightly increase the honey for balance.

Can I make this ahead for meal prep? Yes. Roast the chicken and vegetables and let them cool. Store in meal-prep containers with a separate small tub of warmed glaze so the veggies and chicken don’t get soggy. Reheat gently in a skillet or microwave and toss with the sauce just before eating. It keeps well for about 3 days in the fridge.

How do I adjust this for a crowd or picky eaters? For a crowd, double the recipe and use two sheet pans so everything browns evenly. For picky eaters, keep the glaze on the side so folks can control the sweetness and sauciness. You can also roast plain chicken on part of the pan and seasoned chicken on another for those who prefer milder flavors.

Conclusion

I hope this recipe brings the same warm, slightly tropical comfort to your kitchen that it does to mine. The sticky, glossy sauce, the bright pops of pineapple, and the tender chicken all come together to create an approachable weeknight meal that still feels special. The smell of roasting peppers and caramelized pineapple is one of those simple pleasures that invites conversation and slows the evening down in the best way. Whether you pull it together after a long day or save it for a sunny weekend table, Hawaiian Chicken Sheet Pan is a reliable, delicious choice that keeps dinner easy and full of flavor. Give it a try, and let those little contrasts — sweet, savory, charred, and tender — remind you why home-cooked meals matter.

Hawaiian Chicken Sheet Pan

---

• Author: admin
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Paleo

Print Recipe

Pin Recipe

Description

A cozy, flavorful Hawaiian Chicken Sheet Pan dinner with caramelized pineapple, juicy chicken, and vibrant bell peppers.

---

Ingredients

Scale 1x2x3x

• 1 ½ lbs (700 g) boneless skinless chicken breasts, cut into 1-inch pieces
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 small red onion, cut into wedges
• 1 ½ cups fresh pineapple chunks (or canned, drained)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp paprika
• ¼ tsp chili flakes (optional)
• ⅓ cup low-sodium soy sauce
• ¼ cup pineapple juice (from the can or fresh)
• 3 tbsp honey (or brown sugar)
• 2 tbsp rice vinegar (or apple cider vinegar)
• 1 tbsp cornstarch + 2 tbsp water (slurry, optional for thickening)

---

Instructions

1. Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper or grease it with non-stick spray.
2. Spread the chicken, red and yellow bell peppers, red onion, and pineapple on the sheet pan in a single layer to allow for even roasting.
3. In a small bowl, mix olive oil, garlic, salt, pepper, paprika, and chili flakes; drizzle over the chicken and vegetables and toss to coat.
4. Bake for 20-25 minutes, flipping halfway through, until everything is lightly browned and cooked through.
5. While it roasts, make the glaze by whisking together soy sauce, pineapple juice, honey, and rice vinegar in a saucepan; heat for 3-4 minutes until fragrant, and add the cornstarch slurry if desired.
6. Once cooked, drizzle the warm glaze over the chicken and veggies, tossing gently to coat.
7. Serve immediately, enjoying the contrast of flavors and textures.

Notes

Serve over rice, cauliflower rice, or in pita pockets. For extra flavor, top with chopped cilantro or slices of lime.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Hawaiian

Nutrition

• Serving Size: 1 serving
• Calories: 400
• Sugar: 12g
• Sodium: 600mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 48g
• Fiber: 3g
• Protein: 28g
• Cholesterol: 70mg

Keywords: sheet pan, Hawaiian chicken, easy weeknight meal, family dinner, tropical flavors