One-Pan Tropical Flavor That’s Ready in 30 Minutes
This Hawaiian Chicken Sheet Pan Dinner is a vibrant, colorful meal that brings the taste of the islands straight to your kitchen. With juicy chicken cubes, sweet pineapple chunks, crisp bell peppers, and red onion caramelized to perfection—it’s a one-pan wonder that’s quick, healthy, and bursting with flavor.
Perfect for weeknights, meal prep, or anyone who loves bold, tropical flavors!
Why You’ll Love This Recipe:
- 🍽️ One-Pan Magic: No need for multiple dishes—just toss everything on a sheet pan and roast!
- 🍗 Flavorful Chicken Marinade: Soy sauce, garlic, paprika, and ginger create depth without heat.
- 🍍 Pineapple Sweetness: Adds natural sugar and moisture while balancing savory notes.
- ⏱️ Quick & Easy: Ready in under 35 minutes from prep to plate.
- 🥘 Healthy & Balanced: High in protein, full of veggies, and naturally gluten-free.
Ingredients (Serves 4–6):
For the Chicken & Veggies:
- 2 lbs chicken breast , cut into 1-inch cubes (or thighs for more juiciness)
- 1 bell pepper (any color – or a mix for visual appeal)
- 1 red onion , chopped into 1-inch pieces
- 2 cups fresh or canned pineapple chunks , drained well if canned
For the Marinade:
- 2 tbsp soy sauce (low-sodium preferred)
- 2 tbsp olive oil (or avocado oil for high-heat roasting)
- 1 tsp garlic powder (or 2 cloves fresh garlic, minced)
- 1 tsp paprika (smoked adds extra depth)
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- Optional:
- 1–2 tbsp honey or brown sugar (for extra sweetness and glaze)
- 1 tbsp grated fresh ginger (adds island warmth and complexity)
- Pinch of red pepper flakes (for a spicy kick)
To Serve (Optional):
- Cooked white rice or quinoa
- Sliced green onions
- Fresh lime wedges
- Chopped cilantro or parsley (for freshness and color)
Instructions:
Step 1: Preheat Oven & Prep Baking Sheet
Preheat oven to 400°F (200°C) .
Line a large rimmed baking sheet with parchment paper or foil for easy cleanup—or lightly grease it with oil spray.
Set aside while preparing marinade and ingredients.
Step 2: Make the Marinade
In a medium bowl, whisk together:
- Soy sauce
- Olive oil
- Garlic powder
- Paprika
- Salt and black pepper
Add optional:
- Honey or brown sugar
- Fresh ginger
- Red pepper flakes
Whisk again until fully combined.
Step 3: Marinate the Chicken
Place cubed chicken in a large bowl or ziplock bag.
Pour half of the marinade over the chicken and toss to coat evenly.
Let sit at room temperature for 15–30 minutes , or refrigerate for up to 4 hours for deeper flavor.
If marinating overnight, let the chicken come back to room temperature before roasting for even cooking.
Step 4: Prep the Veggies & Pineapple
While chicken rests, chop:
- Bell pepper into 1-inch pieces
- Red onion into similar-sized chunks
If using canned pineapple , drain thoroughly to avoid excess moisture.
Set aside for roasting.
Step 5: Toss Everything on the Pan
Spread the marinated chicken evenly onto the prepared baking sheet.
Add the peppers, onion, and pineapple around and between the chicken pieces—making sure they’re in a single layer and not overcrowded.
Drizzle the remaining marinade over the vegetables and pineapple.
Toss gently or stir to coat everything before spreading back out.
Step 6: Roast Until Golden & Juicy
Bake at 400°F (200°C) for 15 minutes , then remove and stir or flip everything for even browning.
Return to the oven and roast for another 10–15 minutes , or until:
- The chicken reaches 165°F internally
- Vegetables are tender and slightly caramelized
- Pineapple is golden at the edges
Let rest for 5 minutes before serving—this helps the juices redistribute.
Step 7: Garnish & Serve Hot
Transfer everything to a serving platter or individual plates.
Top with:
- Sliced green onions
- A squeeze of lime juice
- Chopped cilantro or parsley
- Or drizzle with extra honey or soy sauce for more flavor
Serve as-is or over:
- Steamed rice
- Fluffy quinoa
- Or alongside coconut rice for extra island flair
Each bite brings together:
- Tender, glazed chicken
- Sweet, tangy pineapple
- And roasted peppers and onions for that classic teriyaki feel
Tips for Success:
- 🥣 Use Cold Hands: For easier tossing and less sticking when mixing.
- 🧂 Drain Pineapple Well: Prevents steaming instead of roasting.
- 🌶️ Spice It Up: Add sriracha or chili paste to the marinade for heat.
- 🥦 Veggie Swap Option: Try zucchini, carrots, or baby corn for variety.
- ❄️ Meal Prep Friendly: Keeps well in the fridge for 3–4 days—reheat gently.
Serving Suggestions:
- Perfect for dinner parties, family meals, or post-workout fuel.
- Great with coconut rice, fried rice, or a green salad.
- Ideal with a cold drink like iced tea, beer, or a piña colada mocktail.
Nutritional Information (per serving, makes 4 servings – approximate):
(Without rice – regular ingredients used)
- Calories: ~300 kcal
- Protein: ~30g
- Carbohydrates: ~15g
- Fat: ~14g
- Fiber: ~2g
- Sugar: ~8g
This Hawaiian Chicken Sheet Pan Dinner proves that you don’t need complicated steps to make something truly special. With its sweet-tangy marinade, colorful veggies, and juicy chicken—it’s a tropical comfort dish you’ll want to make again and again.
So go ahead and make this tonight… because once you try it—you’ll be hooked!
