Tropical Hawaiian Chicken Sheet Pan Recipe
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.
- 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
Scale
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
