There’s just something magical about sweet pineapple and juicy chicken roasting together on one pan. This Hawaiian Chicken Sheet Pan Recipe is my go-to when I want a fuss-free dinner that’s big on flavor and easy to clean up after. The savory sweet combo hits all the right notes, and the colorful veggies make it feel like a tropical escape in the middle of a busy weeknight. Trust me, once you try it, you’ll want it on repeat.
Table of Contents
Why You’ll Love This Hawaiian Chicken Sheet Pan
It’s a full dinner cooked on one pan, which means less cleanup and more time to enjoy your evening. The flavors are bold but balanced, savory soy sauce, sweet pineapple, tender chicken, and caramelized veggies. My kids love the sweetness, and I love that they’re eating peppers without complaint. Plus, it’s super customizable, whether you’re making it low carb, gluten free, or just using whatever you’ve got in the fridge.
Ingredients You’ll Need
Main Ingredients
Here’s what you’ll need to make this Hawaiian Chicken Sheet Pan Recipe:
- Chicken: I use boneless, skinless chicken thighs for juicy results, but breasts work too.
- Bell Peppers: Red, yellow, or green, use what you like. They add crunch and color.
- Pineapple: Fresh is best for that caramelized sweetness, but canned works in a pinch.
- Red Onion: Adds a mild sharpness and great texture.
- The Sauce: Soy sauce, honey, ketchup, pineapple juice, garlic, and ginger.
Note: You can find the printable recipe with exact measurements below.
Vegetable Alternatives
If bell peppers aren’t your thing, feel free to swap in broccoli, zucchini, or even snap peas. I’ve also tried this with baby carrots and cherry tomatoes when I needed to clean out the fridge. Just make sure the veggies are cut evenly so they roast at the same time.
Sauce Variations
You can mix things up by swapping the sauce for teriyaki or a smoky barbecue blend. I sometimes stir in a dash of sriracha for heat or a spoon of hoisin for extra depth. My sister adds orange juice instead of pineapple for a slightly different, citrusy twist, and it’s delicious!
Low Sugar or Gluten Free Options
For a lower sugar version, cut the honey in half or skip it altogether if your pineapple is sweet enough. To keep it gluten free, just sub in tamari or coconut aminos for soy sauce. I’ve done both for a friend with dietary restrictions, and it still came out amazing every time.
How to Make Hawaiian Chicken Sheet Pan
Step-by-Step Instructions
1. Prep Your Chicken and Veggies
Start by cutting the chicken into bite-sized chunks and chopping your peppers and onion into similar-sized pieces. This helps everything cook evenly. I like to keep the pineapple in slightly bigger chunks so it doesn’t get too soft. If you’re using canned pineapple, make sure to drain it really well to avoid excess liquid on the pan.
2. Whisk Together the Marinade
In a medium bowl, whisk together soy sauce, ketchup, honey, pineapple juice, garlic, and ginger until smooth. If you like a little heat, add red pepper flakes or a squirt of sriracha. Sometimes I double the sauce so I can drizzle extra on top after baking, because more sauce is always a good idea, right.
3. Toss Everything Together
Add the chicken, chopped veggies, and pineapple to a large bowl. Pour the marinade over and toss everything well so it’s all nicely coated. You can cook it right away, but if you’ve got time, let it sit for 30 minutes. That little bit of marinating makes the chicken extra flavorful and juicy, I promise it’s worth it.
4. Spread on a Sheet Pan
Grab a large sheet pan and line it with parchment paper for easy cleanup. Spread everything out in a single layer. Try not to crowd the pan too much, if needed, use two pans. Overcrowding can make the veggies steam instead of roast, and you want those yummy caramelized edges on everything!
5. Bake Until Roasted and Caramelized
Bake in a preheated oven at 400°F (200°C) for 25 to 30 minutes. Around the 15-minute mark, give everything a little stir so it cooks evenly. When the chicken is golden and the veggies are tender with a few crispy edges, you’re good to go. The smell is amazing, sweet, savory, and totally mouthwatering.
6. Finish and Garnish
Once out of the oven, I like to sprinkle on some sesame seeds and chopped cilantro or green onions for a fresh finish. If you doubled the sauce, now’s the time to drizzle a little extra on top. It also looks beautiful served with lime wedges on the side. Don’t skip the garnish, it really ties everything together!
Other Cooking Methods
Grill Version
If you’re craving that smoky char, this recipe works great on the grill too. Just thread the marinated chicken, pineapple, and veggies onto skewers and grill over medium heat for about 10 to 12 minutes, turning occasionally. I like brushing on extra marinade while they cook, it adds so much flavor and those gorgeous caramelized grill marks.
Air Fryer Option
Yes, you can totally make this in the air fryer! Just place the marinated chicken, pineapple, and veggies in a single layer in the air fryer basket. Cook at 390°F (200°C) for about 15 to 18 minutes, shaking halfway through. You might need to cook in batches, but the result is crispy, juicy, and packed with sweet savory flavor.
Helpful Tips and Tricks
Make Ahead Tips
You can totally prep this Hawaiian Chicken Sheet Pan Recipe in advance. Chop all the veggies and chicken, mix the sauce, and store everything separately in the fridge. Or toss it all together and marinate overnight for even deeper flavor. I’ve even frozen the prepped mix in a zip top bag, just thaw in the fridge and bake. Perfect for those crazy weeknights when you need dinner ready fast without thinking too hard about it!
How to Avoid Soggy Veggies
The trick to keeping your veggies crisp and caramelized is simple, don’t overcrowd the pan. Give everything space to roast instead of steam. If your sheet pan looks too full, divide the mixture between two pans. Also, pat your pineapple chunks dry before adding them to the mix, extra moisture leads to sogginess. I learned this the hard way the first time I made it and ended up with a soupy mess, lesson learned!
Getting That Perfect Glaze
That glossy, sticky glaze is what makes this dish pop. The secret, let the sauce reduce a bit on the pan during baking, and don’t stir too often. If you want an extra caramelized finish, turn on the broiler for the last 2 to 3 minutes, but keep a close eye so nothing burns. Sometimes I even reserve a bit of sauce, heat it in a small pan, and drizzle it over just before serving. It’s a game changer!
How to Serve This Dish
Best Sides to Pair It With
This dish is super flexible when it comes to sides. We usually serve it over steamed jasmine rice or coconut rice to soak up that sweet, tangy sauce. If you’re going low carb, cauliflower rice or lettuce wraps work great too. And for something cool and crunchy on the side, pair it with Broccoli Cauliflower Salad. The creamy crunch balances the roasted sweetness of the chicken and pineapple perfectly, plus it adds some fresh greens to the plate!
Garnish and Presentation Ideas
Don’t underestimate the power of a good garnish! I love finishing this Hawaiian Chicken Sheet Pan Recipe with chopped green onions, fresh cilantro, and a sprinkle of toasted sesame seeds. If you’re serving guests, add some lime wedges or sliced red chili for a pop of color. My kids think it’s fancy when I pile it into little rice bowls and top each one with a tiny umbrella, it’s like dinner and a vacation all in one.
Hawaiian Chicken Sheet Pan Nutrition Facts
Calories and Macros per Serving
Each serving of this Hawaiian Chicken Sheet Pan Recipe clocks in at around 380 to 420 calories, depending on the cut of chicken and sauce amount. You’ll get a nice balance of protein, healthy carbs from the pineapple and veggies, and moderate fat. It’s a complete, satisfying meal that doesn’t feel heavy, but still keeps you full.
| Nutrient | Amount per Serving | Notes |
|---|---|---|
| Calories | 320 kcal | Approximate per serving |
| Protein | 28g | High in lean protein |
| Carbohydrates | 4g | Mostly from pineapple and veggies |
| Fat | 20g | From olive oil and chicken |
| Saturated Fat | 4g | Moderate amount |
| Cholesterol | 90mg | From chicken |
| Sodium | 450mg | Can be adjusted by seasoning |
| Fiber | 1g | From veggies |
| Vitamin C | 15% DV | From fresh pineapple |
| Iron | 10% DV | Found in chicken and seasonings |
Is It a Healthy Option?
Absolutely! You’ve got lean protein, fiber rich veggies, and a naturally sweet fruit based sauce. It’s baked, not fried, and doesn’t rely on processed ingredients. When I’m trying to eat a little cleaner, I skip the rice and go for cauliflower rice or a side salad instead. It’s one of those feel good meals that tastes like comfort food.
How to Lighten It Up
To lighten things up, use skinless chicken breasts instead of thighs and reduce the honey in the sauce. You can also load up on extra veggies like zucchini or mushrooms to bulk it out with fewer calories. I sometimes serve it over shredded lettuce for a tropical salad bowl, still super flavorful, just a bit lighter on the carbs.
How to Store & Reheat For Later
Storage Tips for Leftovers
Leftovers of this Hawaiian Chicken Sheet Pan Recipe are honestly just as good the next day. Let everything cool completely, then store it in an airtight container in the fridge for up to 4 days. I usually portion it out into individual containers with rice for quick lunches. You can also freeze it for up to 2 months, just thaw in the fridge overnight before reheating. It’s a lifesaver when you don’t feel like cooking again midweek!
Best Way to Reheat Without Drying Out
To keep everything moist and flavorful when reheating, add a splash of water or pineapple juice before microwaving. Cover loosely with a microwave safe lid or damp paper towel and heat in 30 second bursts until warmed through. If you’ve got a few extra minutes, reheating in the oven at 350°F works great too. Just cover it with foil so it doesn’t dry out. Either way, the flavors are still punchy and the pineapple gets even sweeter!
Frequently Asked Questions
Can I use canned pineapple instead of fresh?
Yes, canned pineapple works just fine! Just make sure to drain it well so it doesn’t add too much liquid to the pan. I usually pat it dry with a paper towel before tossing it in. Fresh pineapple caramelizes a bit better, but both taste great in this recipe.
How can I make this dish spicier?
If you like a kick, there are lots of easy ways to spice it up. Add crushed red pepper flakes to the marinade, stir in a spoonful of sriracha, or top it off with sliced jalapeños after baking. My husband loves it fiery, so I always add extra heat to his portion.
Is it possible to prepare this meal ahead of time?
Definitely! You can chop all your veggies and chicken and mix the marinade a day in advance. Combine everything in a zip top bag or container and refrigerate until ready to cook. It’s perfect for meal prep or a busy weeknight. I’ve even frozen it prepped and baked it straight from thaw.
What are some vegetarian alternatives for this recipe?
You can swap the chicken for tofu, tempeh, or even chickpeas if you’re keeping things plant based. Just press the tofu first to remove moisture so it gets a nice texture when roasted. I’ve made it with extra veggies too, just double up the peppers, onions, and pineapple for a hearty veggie tray.
How do I store and reheat leftovers?
Let the leftovers cool completely before sealing in an airtight container. Store in the fridge for up to 4 days. Reheat in the microwave with a splash of water or in the oven at 350°F, covered with foil. The flavors hold up so well, and it makes an easy, tasty lunch.
Can I swap the chicken for shrimp or tofu?
Absolutely! Shrimp works great, just reduce the bake time to about 10 to 12 minutes. Tofu is a solid option too, especially if you press it and cut it into cubes. I’ve done both and the sauce still coats everything beautifully. Just be sure to adjust the cook time so nothing overcooks.
More Easy Chicken Recipes
If you loved this Hawaiian Chicken Sheet Pan Recipe, here are a few more chicken favorites you’ve got to try:
- Bacon Brown Sugar Chicken Tenders: A sweet and savory dinner option with crispy edges.
- Air Fryer Chicken Breast Recipe: Juicy chicken breasts in minutes, perfect for busy weeknights.
- Greek Chicken Meatballs: Flavorful Mediterranean inspired meatballs that pair well with rice or salad.
Hawaiian Chicken Sheet Pan
Equipment
- Sheet Pan
Ingredients
Main Ingredients
- 1.5 lbs boneless skinless chicken thighs
- 3 cups bell peppers, chopped mixed colors
- 2 cups fresh pineapple chunks
- 1 red onion, chopped medium
Marinade
- ¼ cup soy sauce
- 2 tbsp honey
- 2 tbsp ketchup
- 2 tbsp pineapple juice
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- ½ tsp red pepper flakes optional
Instructions
- Cut chicken, bell peppers, pineapple, and red onion into bite sized pieces.
- Whisk soy sauce, honey, ketchup, pineapple juice, garlic, ginger, and red pepper flakes together in a bowl.
- Combine chicken and veggies in a large bowl and pour marinade over, tossing to coat.
- Spread mixture evenly on a parchment lined sheet pan.
- Bake at 400°F (200°C) for 25 to 30 minutes until chicken is cooked and vegetables are caramelized.
- Sprinkle with sesame seeds and cilantro, then serve warm.