Tropical Hawaiian Chicken Sheet Pan Recipe

Introduction

This Tropical Hawaiian Chicken Sheet Pan recipe brings together juicy chicken, vibrant bell peppers, and sweet pineapple for a delicious and easy meal. It’s a perfect blend of savory and tropical flavors that’s sure to brighten up any dinner night.

Ingredients

• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 1/2 cup pure pineapple juice (fresh or canned)
• 2 tbsp light brown sugar (or honey for natural sweetness)
• 2 tbsp healthy ketchup
• 1 tbsp rice vinegar (or apple cider vinegar)
• 2 cloves garlic (finely minced)
• 1 tsp fresh grated ginger (or ½ tsp ground ginger)
• 2 pounds boneless, skinless chicken breasts (cut into 1-2 inch bite-sized pieces)
• 1 red bell pepper (deseeded and chopped)
• 1 yellow bell pepper (deseeded and chopped)
• 1 small red onion (cut into neat wedges)
• 1 1/2 cups sweet pineapple chunks (fresh or canned, drained if canned)
• 1 tbsp extra virgin olive oil
• 1/2 tsp fine sea salt (adjust to taste)
• 1/2 tsp freshly ground black pepper (adjust to taste)
• 1 tbsp cornstarch
• 1 tbsp cold water
• Fresh chopped parsley or green onions, for garnish
• Extra fresh pineapple pieces, for serving

Instructions

1. Step 1: In a medium bowl, whisk together the soy sauce, pineapple juice, brown sugar (or honey), ketchup, rice vinegar, minced garlic, and grated ginger. Set aside ¼ cup of this marinade for drizzling later.
2. Step 2: Add the chopped chicken pieces to the remaining marinade and toss gently to coat. Marinate for at least 30 minutes, or refrigerate up to 24 hours for deeper flavor.
3. Step 3: Preheat your oven to 425°F (220°C) and line a large sheet pan with parchment paper for easy cleanup.
4. Step 4: On the sheet pan, combine the chopped bell peppers, red onion wedges, and pineapple chunks. Drizzle with olive oil, then sprinkle with salt and pepper. Toss until evenly coated.
5. Step 5: Arrange the marinated chicken pieces evenly among the veggies and pineapple in a single layer to ensure roasting instead of steaming.
6. Step 6: Bake for 25 to 30 minutes, flipping the chicken and veggies halfway through for even cooking and caramelization. The chicken is done when no longer pink inside. Add extra fresh pineapple chunks during the last 5 minutes if desired.
7. Step 7: While baking, simmer the reserved ¼ cup marinade over medium heat in a small saucepan. For a thicker glaze, mix cornstarch with cold water to make a slurry, then stir it into the simmering sauce. Cook for about one minute, stirring until thickened.
8. Step 8: Serve the roasted chicken and vegetables hot, drizzled with the thickened sauce. Garnish with fresh parsley or green onions and enjoy over your choice of rice or cauliflower rice.

Tips & Variations

• For a spicier kick, add a pinch of red pepper flakes to the marinade.
• Swap chicken breasts for thighs if you prefer juicier, more flavorful meat.
• Use fresh pineapple for best texture and sweetness, but well-drained canned pineapple works well too.
• Serve with coconut rice to enhance the tropical flavors.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave to retain moisture. This dish can also be frozen for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other proteins instead of chicken?

Yes, this marinade works well with pork or shrimp. Adjust cooking times accordingly since shrimp cooks faster.

What can I use as a substitute for soy sauce?

You can use tamari for a gluten-free option or coconut aminos for a soy-free alternative. Both will maintain the umami flavor in the marinade.

Tropical Hawaiian Chicken Sheet Pan Recipe

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★★★★★

4.6 from 96 reviews

This Tropical Hawaiian Chicken Sheet Pan recipe offers a vibrant and healthy meal featuring tender marinated chicken breasts roasted alongside colorful bell peppers, sweet pineapple chunks, and red onion. Finished with a tangy, thickened Hawaiian-style glaze, this dish is perfect for a quick, flavorful weeknight dinner or a festive family meal.

• Author: Maya
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Baking
• Cuisine: Hawaiian
• Diet: Low Fat

Ingredients

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Marinade

• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 1/2 cup pure pineapple juice (fresh or canned)
• 2 tbsp light brown sugar (or honey for natural sweetness)
• 2 tbsp healthy ketchup
• 1 tbsp rice vinegar (or apple cider vinegar)
• 2 cloves garlic (finely minced)
• 1 tsp fresh grated ginger (or ½ tsp ground ginger)

Main Ingredients

• 2 pounds boneless, skinless chicken breasts (cut into 1–2 inch bite-sized pieces)
• 1 red bell pepper (deseeded and chopped)
• 1 yellow bell pepper (deseeded and chopped)
• 1 small red onion (cut into neat wedges)
• 1 1/2 cups sweet pineapple chunks (fresh or canned, drained well if canned)
• 1 tbsp extra virgin olive oil
• 1/2 tsp fine sea salt (adjust to taste)
• 1/2 tsp freshly ground black pepper (adjust to taste)

Glaze Thickener (Optional)

• 1 tbsp cornstarch
• 1 tbsp cold water

Garnish

• Fresh chopped parsley or green onions
• Extra fresh pineapple pieces

Instructions

1. Whip Up the Marinade: In a medium bowl, whisk together the soy sauce, pineapple juice, brown sugar (or honey), ketchup, rice vinegar, minced garlic, and grated ginger to create the flavorful Hawaiian marinade. Set aside 1/4 cup of this mixture for later drizzling.
2. Marinate the Chicken: Add the chopped chicken pieces into the main marinade bowl and toss gently to coat all pieces evenly. Let the chicken marinate for at least 30 minutes at room temperature or refrigerate for up to 24 hours to intensify the flavors.
3. Preheat & Prep Your Pan: Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper to ensure easy cleanup and prevent sticking.
4. Toss the Veggies & Fruit: Place the chopped red and yellow bell peppers, red onion wedges, and pineapple chunks on the prepared sheet pan. Drizzle with olive oil and sprinkle with sea salt and black pepper. Toss everything together so the vegetables and fruit are lightly coated.
5. Add the Chicken & Roast: Spread the marinated chicken pieces evenly among the veggies and pineapple on the sheet pan in a single layer to promote roasting instead of steaming.
6. Bake to Perfection: Bake in the preheated oven for 25 to 30 minutes. Halfway through cooking, flip the chicken and veggies to ensure even cooking and caramelization. The chicken is done when no pink remains inside. Optionally, add fresh pineapple chunks during the last 5 minutes of baking for extra freshness.
7. Thicken Your Drizzle (Optional): While the chicken bakes, pour the reserved 1/4 cup marinade into a small saucepan over medium heat and simmer gently. To thicken, mix the cornstarch with cold water to form a slurry and stir it into the simmering marinade. Cook for about a minute, stirring constantly until the sauce thickens to a glaze consistency.
8. Serve & Enjoy: Once cooked, drizzle the thickened glaze over the chicken and vegetables. Serve hot over steamed rice, coconut rice, or cauliflower rice for a low-carb option. Garnish with fresh chopped parsley or green onions and an optional squeeze of lime for added zest.

Notes

• Marinate chicken for longer (up to 24 hours) to enhance the flavors.
• Use tamari instead of soy sauce for a gluten-free version.
• Drain canned pineapple well to avoid excess moisture.
• Adding fresh pineapple chunks near the end of baking adds a burst of freshness and caramelization.
• The glaze thickening step is optional but adds a delicious sticky coating to the chicken and veggies.
• Serve with rice or cauliflower rice to suit dietary preferences.

Keywords: Hawaiian chicken, sheet pan dinner, pineapple chicken, easy weeknight meal, baked chicken, tropical recipe, healthy chicken dinner