Easy Hawaiian Chicken Sheet Pan Dinner

Introduction & Inspiration

Transport your taste buds to the tropics with this incredibly simple and flavorful Hawaiian Chicken Sheet Pan Dinner! Imagine bite-sized pieces of tender chicken mingling with sweet pineapple chunks, colorful bell peppers, and red onion, all tossed in a light, savory garlic-soy sauce and roasted together on a single pan until perfectly cooked and slightly caramelized. It’s a complete, vibrant meal with minimal cleanup – what’s not to love?

My inspiration for this recipe comes from needing super easy, balanced weeknight dinners that are still packed with flavor. Sheet pan meals are fantastic for their simplicity, and the classic “Hawaiian” combination of chicken and pineapple, roasted alongside peppers and onions, creates a wonderfully sweet and savory result with almost no effort.

This dish is perfect for busy families, meal prepping, or anytime you want a healthy-ish, delicious meal without spending hours over the stove or washing multiple pots. It’s sunshine on a sheet pan! It is a perfect family friendly recipe.

Nostalgic Appeal / Comfort Factor

Sheet pan dinners offer a modern kind of comfort – the comfort of ease, simplicity, and a wholesome meal made with minimal fuss. The flavor profile here, sweet and savory chicken with pineapple, taps into that slightly nostalgic “Hawaiian” or “sweet and sour” vibe popular in many casual American dishes, like pizzas or stir-fries.

It combines the familiar comfort of roasted chicken and vegetables with the appealing sweetness of pineapple and the savory notes of soy and garlic. It feels both satisfyingly complete and refreshingly light compared to heavier meals.

It’s a cheerful, crowd-pleasing dish that delivers familiar yet exciting flavors in one simple pan. A perfect dish to share.

Homemade Focus (Simple Prep & Roasting)

This recipe celebrates the beauty of simple homemade cooking, even when it’s incredibly easy. You’re prepping fresh chicken and vegetables, whisking together a basic savory sauce from scratch using pantry staples, and letting the oven do the magic of roasting everything together.

The homemade focus lies in combining these fresh components yourself and using the sheet pan roasting technique to develop flavor. You control the cut of the vegetables, the seasoning, and the final result, achieving a freshness that pre-packaged meal kits often lack.

It showcases how easily you can create a complete, flavorful, and visually appealing meal at home with just one pan and minimal hands-on cooking time. The homemade taste is bright and satisfying.

Flavor Goal

The primary flavor goal is a delightful balance of savory chicken, sweet roasted pineapple and vegetables, all coated in a light, garlicky soy-based sauce. The chicken should be tender and cooked through, infused with the sauce flavors.

The pineapple should be juicy and slightly caramelized, offering bursts of tropical sweetness. The bell pepper and red onion should be tender-crisp and slightly sweet from roasting. The simple sauce provides savory depth and moisture without being heavy or overpowering.

The overall experience should be a light yet satisfying meal with a harmonious blend of sweet, savory, and aromatic notes, featuring tender chicken and roasted vegetables/fruit. A perfect balance between flavour and texture.

Ingredient Insights

• Boneless, Skinless Chicken Breast (Diced): Cooks quickly and evenly when cut into bite-sized pieces, perfect for a sheet pan meal. Chicken thighs (boneless, skinless, cut up) can also be used for extra moisture.
• Bell Pepper (Sliced): Any color works! Red, yellow, or orange will be sweeter than green. Slicing ensures they cook tender-crisp in the allotted time.
• Red Onion (Sliced): Adds a pungent sweetness that mellows beautifully when roasted.
• Pineapple Chunks (Fresh or Canned): Provides the signature tropical sweetness and tang. Fresh offers brighter flavor, but canned chunks (packed in juice, drained well) work great for convenience.
• Soy Sauce: The savory, umami base for the simple sauce. Low-sodium is a good option.
• Olive Oil: Helps the ingredients roast nicely and prevents sticking.
• Garlic (Minced): Essential aromatic flavor for the sauce. Fresh minced is best.
• Salt and Pepper: Basic seasonings to enhance all flavors.
• Cooked Rice (For Serving): Jasmine or white rice is a classic base to soak up any juices. Quinoa or brown rice are healthier options.
• Garnishes (Chopped Green Onions, Sesame Seeds): Add freshness, color, mild onion flavor, and nutty crunch.

Essential Equipment

• Large Baking Sheet: The star of the show! Needs to be large enough to hold ingredients in a single layer for proper roasting. Use two if necessary.
• Parchment Paper or Silicone Baking Mat: Highly recommended for easy cleanup and preventing sticking.
• Large Bowl: For tossing all the ingredients with the sauce.
• Small Bowl: For whisking the sauce ingredients.
• Knife & Cutting Board: For dicing chicken, slicing peppers/onions, mincing garlic, chopping green onions.
• Measuring Cups & Spoons:
• Spatula: For spreading ingredients on the baking sheet and potentially flipping halfway.
• Pot: For cooking rice (if not using pre-cooked).

Ingredients

(Based on 1x column, Serves: 4)

Main Dish & Sauce:

• ▢ 2 lbs boneless, skinless chicken breast, cut into bite-sized pieces
• ▢ 1 bell pepper (any color), sliced
• ▢ 1 red onion, sliced
• ▢ 2 cups pineapple chunks (fresh or canned, drained)
• ▢ 2 tablespoons soy sauce (low-sodium recommended)
• ▢ 2 tablespoons olive oil
• ▢ 1 teaspoon minced garlic (about 2 cloves)
• ▢ Salt and pepper to taste

For Serving & Garnish:

• ▢ Cooked rice (jasmine or white recommended)
• ▢ Chopped green onions
• ▢ Sesame seeds

Step-by-Step Instructions

(Prep Time: 15 minutes | Cooking Time: 25 minutes | Total Time: 40 minutes)

1. Preheat Oven and Prepare Baking Sheet:

• Preheat your oven to 400°F (200°C).
• Line a large baking sheet with parchment paper or a silicone baking mat for easy cleanup. If not lining, lightly grease the pan.

2. Prepare Chicken and Vegetables:

• Cut the boneless, skinless chicken breasts into uniform, bite-sized pieces (about 1-inch cubes).
• Slice the bell pepper and red onion into similarly sized strips or pieces.
• Prepare the pineapple chunks (drain well if using canned).
• Place the chicken pieces, sliced bell pepper, sliced red onion, and pineapple chunks together in a large mixing bowl.

3. Make the Sauce and Toss:

• In a small bowl, whisk together the soy sauce, olive oil, minced garlic, salt, and pepper.
• Pour this sauce mixture over the chicken, vegetables, and pineapple in the large bowl.
• Toss everything together well until all the ingredients are evenly coated with the sauce.

4. Arrange on Baking Sheet and Roast:

• Spread the coated chicken, pineapple, and vegetable mixture in a single, even layer on the prepared baking sheet. Do not overcrowd the pan; use two sheets if necessary to ensure proper roasting rather than steaming.
• Place the baking sheet in the preheated oven.
• Bake for 20-25 minutes, or until the chicken is cooked through (no longer pink inside, internal temperature reaches 165°F/74°C) and the vegetables are tender and slightly caramelized at the edges. You can toss or stir the ingredients halfway through cooking if desired for more even browning.

5. Garnish and Serve:

• Remove the baking sheet from the oven.
• Garnish the Hawaiian Chicken mixture generously with fresh chopped green onions and a sprinkle of sesame seeds.
• Serve hot immediately over bowls of cooked rice.

Troubleshooting

• Chicken Dry: Overcooked, or pieces cut too small. Use a thermometer (165°F/74°C). Ensure pieces are bite-sized but not tiny. Chicken thighs stay juicier.
• Vegetables Undercooked: Cut too large, or oven temp too low. Ensure relatively uniform, bite-sized pieces. Check oven temp accuracy.
• Vegetables Burnt/Chicken Undercooked: Uneven piece sizes, or oven has hot spots. Cut ingredients uniformly. Rotate pan halfway. If veggies brown too fast, lower temp slightly and cook a bit longer.
• Dish Watery: Pineapple (especially canned) released a lot of juice, or pan overcrowded causing steaming. Drain canned pineapple very well. Use a single layer on the baking sheet, using two pans if needed.
• Sticking to Pan: Didn’t use parchment/mat, or pan wasn’t greased adequately. Parchment paper is highly recommended.

Tips and Variations

• Single Layer is Key: Spread ingredients evenly without overcrowding for best roasting results (caramelization and texture). Use two sheet pans if necessary.
• Chicken Thighs: Boneless, skinless chicken thighs cut into pieces work beautifully and stay very moist.
• Add Ginger/Honey: For more classic teriyaki/huli huli notes, add 1 tsp grated fresh ginger and 1-2 tbsp honey or brown sugar to the sauce mixture.
• Add Other Veggies: Broccoli florets, snap peas, zucchini chunks, or asparagus pieces can be added (adjust timing if needed – add tougher veggies earlier or quicker-cooking ones later).  
• Spice it Up: Add 1/4 tsp red pepper flakes or a drizzle of Sriracha to the sauce for some heat.
• Marinate Briefly: For deeper flavor, toss the chicken with the sauce ingredients first and let it marinate for 15-30 minutes at room temperature while prepping veggies and preheating oven.

Serving and Pairing Suggestions

• Serve Hot: Best enjoyed fresh and warm from the oven.
• Over Rice: Classic pairing. Jasmine, white, or brown rice all work well.
• Over Quinoa: A healthy, protein-rich alternative base.
• Cauliflower Rice: For a low-carb option.
• As Is: Can be eaten on its own without a grain base.

Nutritional Information

(Provided estimate, per serving, assuming 4 servings. Variable based on chicken type, rice serving size, sauce ingredients.)

• Calories: Approximately 350 kcal (likely for chicken/veg/sauce portion only, before rice)
• (Further estimation per serving including ~3/4 cup cooked rice):
• Calories: 500-600
• Fat: 15-25g
• Saturated Fat: 3-6g
• Cholesterol: 90-130mg
• Sodium: 600-900mg+ (Depends heavily on soy sauce type/amount)
• Total Carbohydrates: 45-60g (Includes rice, pineapple, sauce sugars)
• Dietary Fiber: 3-6g
• Sugars: 10-18g (from pineapple, sauce)
• Protein: 35-45g

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Recipe Summary and Q&A

Summary: This Easy Hawaiian Chicken Sheet Pan Dinner involves tossing bite-sized chicken pieces, sliced bell pepper, sliced red onion, and pineapple chunks with a simple sauce made from soy sauce, olive oil, garlic, salt, and pepper. The mixture is spread in a single layer on a baking sheet and roasted at 400°F until the chicken is cooked and vegetables are tender. It’s served hot over rice, garnished with green onions and sesame seeds.  

Q&A:

• Q: Can I use canned pineapple instead of fresh?
  • A: Yes, canned pineapple chunks or tidbits work well. Make sure to drain them thoroughly before adding them to the bowl with the chicken and vegetables. Choose pineapple packed in juice rather than heavy syrup if possible.
• Q: My chicken and veggies seem to steam instead of roast. What went wrong?
  • A: This usually happens when the baking sheet is overcrowded. The ingredients release moisture, and if they are too close together, they steam instead of roasting in the dry heat. Use a larger baking sheet or divide the mixture between two pans to ensure everything is in a single, relatively sparse layer. Patting the chicken dry also helps initially.
• Q: Can I prepare the ingredients ahead of time?
  • A: Yes, you can chop the chicken and vegetables and whisk the sauce together ahead of time. Store them separately in airtight containers in the refrigerator. When ready to cook, simply toss everything together on the baking sheet and roast as directed. This makes it even faster for a weeknight meal!
• Q: What other vegetables work well in this?
  • A: Broccoli florets, zucchini chunks, snap peas, snow peas, or even asparagus pieces would be delicious additions or substitutions. Adjust roasting time slightly based on the vegetable’s density (e.g., broccoli might take slightly longer than peppers).