Hawaiian Chicken Sheet Pan

Tender chicken, colorful veggies, sweet pineapple. Roasted in a tropical marinade for an easy one-pan meal!

Introduction

When you’re craving something vibrant, healthy, and flavorful but don’t want to spend hours in the kitchen, this Hawaiian Chicken Sheet Pan recipe delivers. It’s a colorful, all-in-one dish with juicy chicken, sweet pineapple, and roasted vegetables—all tossed in a tangy tropical glaze. One pan, minimal cleanup, and maximum taste.

Origin and Cultural Significance

While not traditional Hawaiian cuisine, this dish is inspired by the island’s iconic flavor combinations—sweet pineapple, soy-based marinades, and colorful produce. It reflects the influence of Polynesian, Asian, and American flavors found in “Hawaiian-style” dishes. This sheet pan version is a modern, family-friendly interpretation, combining convenience with tropical flair.

Ingredients (Serves 4–6)

Main Ingredients

2 pounds chicken breast, cut into 1-inch cubes
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
2 cups pineapple chunks (fresh or canned, drained)
2 tablespoons olive oil

Marinade

1/4 cup low-sodium soy sauce
2 tablespoons honey or brown sugar
2 tablespoons rice vinegar or apple cider vinegar
1 tablespoon sesame oil (optional)
2 cloves garlic, minced
1 teaspoon fresh grated ginger or 1/2 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes (optional, for heat)

Optional Additions

Snap peas or broccoli florets for extra green crunch
Sliced carrots or zucchini
A dash of pineapple juice in the marinade for extra sweetness
Sprinkle of sesame seeds or chopped green onions for garnish
Cooked jasmine or coconut rice to serve it over

Tips for Success

Marinate the chicken for at least 30 minutes for deeper flavor—overnight is even better.
Cut all veggies and chicken to uniform size for even cooking.
Don’t overcrowd the sheet pan—use two pans if needed to get a good roast, not a steam.
Stir halfway through baking for even caramelization.
Broil the last 2–3 minutes for a beautiful char on the edges.

Instructions

Preheat oven to 400°F (200°C). Line a sheet pan with parchment or foil for easy cleanup.
In a bowl, whisk together all marinade ingredients. Add cubed chicken and toss to coat. Let marinate for 30 minutes (or overnight in the fridge).
Add vegetables and pineapple to the marinated chicken. Drizzle with olive oil and toss everything to coat evenly.
Spread mixture onto the sheet pan in a single layer.
Roast for 25–30 minutes, stirring halfway through, until chicken is fully cooked and vegetables are tender.
Optional: Broil for 2–3 minutes to get some caramelized edges.
Serve hot, garnished with green onions or sesame seeds if desired.

Description

This Hawaiian Chicken Sheet Pan is a weeknight hero: bright, sweet, savory, and satisfying. The chicken comes out juicy, the pineapple caramelizes beautifully, and the roasted veggies add a rainbow of texture and flavor. Every bite brings a touch of tropical sunshine.

Nutritional Information (Approx. per serving, 1/6 of recipe)

Calories: 310
Protein: 32g
Carbs: 22g
Fat: 11g
Sugar: 12g
Fiber: 3g
Sodium: 580mg

Note: Nutritional values vary based on exact ingredients and serving size.

Conclusion

This Hawaiian Chicken Sheet Pan is proof that healthy can also be delicious and simple. Whether you’re meal prepping for the week or feeding a hungry family, this dish brings big flavor with barely any fuss. It’s colorful, crowd-pleasing, and ready to brighten your dinner table.

Recommendation

Serve with fluffy rice, a squeeze of lime, or even wrapped in lettuce cups for a lighter take. Leftovers make a great next-day lunch—just reheat and enjoy the burst of tropical flavors all over again.

Embracing Healthful Indulgence

This dish is naturally nutrient-rich, packed with lean protein and colorful vegetables. You can dial back the sugar or use coconut aminos instead of soy sauce for a cleaner version. It’s proof that feel-good food doesn’t need to sacrifice indulgent flavor—especially when it’s this easy to love.