Ready for a flavor-packed dinner that feels like a tropical getaway but requires barely any effort? This Hawaiian Chicken Sheet Pan Meal brings together juicy chicken, bright bell peppers, sweet pineapple, and tangy Hawaiian BBQ sauce—all roasted on a single pan for a weeknight meal that’s as cheerful as a luau and as healthy as can be. Low carb, Whole30, and paleo, it’s a dish the whole family will love!
Why You’ll Love This Recipe
- One-Pan Magic: Forget about piles of dishes—everything roasts together on a single baking sheet for the easiest possible clean-up.
- Bright, Balanced Flavors: Juicy chicken, roasted peppers, and sweet pineapple paired with tangy Hawaiian BBQ sauce create a perfectly irresistible bite every time.
- Healthy & Versatile: This Hawaiian Chicken Sheet Pan Meal fits paleo, Whole30, and low-carb lifestyles, but can be tailored for just about any diet.
- Ready in 30 Minutes: From chopping to roasting, dinner is on the table in just half an hour—perfect for busy weeknights or last-minute cravings.
Ingredients You’ll Need
Let’s talk ingredients! Each component of this Hawaiian Chicken Sheet Pan Meal brings its own personality—bright flavors, hearty texture, and bursts of color. Simple to find, delightfully straightforward, yet every item works together to create that delicious island-inspired magic.
- Chicken breast or boneless skinless chicken thighs: Cubed for speedy, even roasting; thighs give a bit more juiciness, but go with your favorite!
- Red bell pepper: For a pop of sweetness and rich color—don’t skip it!
- Orange bell pepper: Adds sunny color and a mellow flavor that balances the BBQ sauce beautifully.
- Red onion: Chunky pieces caramelize as they roast, lending depth and just the right touch of zip.
- Pineapple chunks: The real star elevating this dish with a sweet-tart burst in every bite.
- Hawaiian BBQ sauce: Seek out Primal Kitchen Foods for a Whole30/paleo-friendly choice, or use your favorite!
- Avocado oil: For a light, heart-healthy base that lets all the other flavors shine.
- Salt: Just a pinch brings all those sunny flavors into sharper focus.
- Lime juice: One quick squeeze at the end totally brightens up the finished meal.
- Cilantro and white sesame seeds: Generous garnishes for a fresh, nutty finish.
Variations
One of my favorite things about this Hawaiian Chicken Sheet Pan Meal is just how easy it is to switch things up! Whether you’re feeding picky eaters, working around allergies, or just eager to play with flavors, this meal adapts with you.
- Swap the Protein: Use shrimp or cubed pork instead of chicken for a fresh spin on island flavor.
- Extra Veggies: Toss in zucchini, snap peas, or broccoli florets with the peppers for even more color and crunch.
- No Pineapple? Try mango or even fresh peach slices for a satisfying pop of sweetness.
- Add Heat: Stir in a pinch of crushed red pepper or thin-slice a jalapeño to the mix before roasting for a subtle kick.
How to Make Hawaiian Chicken Sheet Pan Meal
Step 1: Prep Your Pan & Oven
Start by preheating your oven to 350°F (175°C). While it’s heating up, line a large baking sheet with parchment paper for easy cleanup and spritz with avocado oil spray. This little bit of prep guarantees nothing sticks and makes clean-up a breeze!
Step 2: Season & Toss the Chicken
In a big mixing bowl, add your cubed chicken. Drizzle with avocado oil, sprinkle with salt and pepper, and give it all a good toss so every piece is glistening and well-seasoned—this is where the flavor starts!
Step 3: Add the Vegetables & BBQ Sauce
Add the diced red and orange bell peppers and chopped red onion right into the bowl with the chicken. Pour in the Hawaiian BBQ sauce, then use your hands (or a sturdy spatula) to coat everything thoroughly. Every bit should be glossy and saucy for big flavor in every bite.
Step 4: Roast Away
Spread the deliciously coated mixture out evenly onto your prepped baking sheet. Pop it into the oven and roast for 20 minutes to start—the chicken and veggies will begin to caramelize, filling your kitchen with irresistible smells.
Step 5: Add Pineapple & Finish Roasting
Carefully remove your pan and scatter those juicy pineapple chunks across the top (adding them now keeps the fruit from overcooking). Return the baking sheet to the oven for another 10-20 minutes—until your chicken is cooked through (165°F) and everything is looking golden and glossy.
Step 6: Garnish and Serve Hawaiian Chicken Sheet Pan Meal
Pull the pan out, squeeze fresh lime juice over everything, and shower with chopped cilantro and a sprinkle of sesame seeds. Drizzle on a little extra BBQ sauce if you love it extra saucy, and serve your Hawaiian Chicken Sheet Pan Meal piping hot!
Pro Tips for Making Hawaiian Chicken Sheet Pan Meal
- Golden Caramelization: For extra-roasty edges on your chicken and veggies, switch the oven to broil for the last 2-3 minutes—just keep an eye out to prevent burning!
- Tropical Marinade: For even more depth, let your chicken cubes marinate in the BBQ sauce for up to 30 minutes (or even overnight) before baking.
- Chicken Choices: Thighs are juicier and more forgiving, but if you use breast, don’t overcook—check for doneness right at 30 minutes.
- Even Chopping: Cut chicken and veggies into similar-sized pieces for perfectly even roasting every time.
How to Serve Hawaiian Chicken Sheet Pan Meal
Garnishes
A generous sprinkle of fresh cilantro and white sesame seeds truly brings this dish to life, adding both a pop of color and bursts of flavor. Finish with a wedge of lime for a bright, citrusy hit just before serving—your taste buds will thank you!
Side Dishes
Keep things light and Whole30-friendly by serving your Hawaiian Chicken Sheet Pan Meal over warm cauliflower rice. If you’re craving something more classic, a scoop of fluffy white rice soaks up all the yummy sauce. Roasted sweet potatoes or a tangy cucumber salad also make fantastic sides!
Creative Ways to Present
Feeling festive? Serve the meal on a platter lined with pineapple leaves for an instant tropical vibe. For parties or meal prep, portion into meal-prep containers or stuff the chicken and veggies into lettuce cups for a fun, hands-on twist. Sprinkle on extra garnishes for that irresistible wow-factor.
Make Ahead and Storage
Storing Leftovers
Leftovers keep beautifully! Store your cooled Hawaiian Chicken Sheet Pan Meal in an airtight container in the fridge for up to 4 days. The flavors deepen overnight, making it a dream for quick weekday lunches.
Freezing
This meal also freezes well. Just transfer into freezer-safe containers (minus any fresh cilantro or garnishes) and freeze for up to 3 months. Thaw overnight in the refrigerator for best texture.
Reheating
Reheat gently on the stovetop or in the microwave until warmed through. If you’d like to re-crisp the edges, pop into a hot oven for 5-10 minutes. Sprinkle fresh cilantro and a squeeze of lime over the top just before serving so it tastes brand new!
FAQs
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Can I use canned pineapple instead of fresh?
Absolutely! Just be sure to drain canned pineapple well and pat dry to avoid excess moisture on your sheet pan. Both fresh and canned add great flavor—use what you have!
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How can I make this recipe spicier?
Add a pinch of crushed red pepper flakes or thin-slice a jalapeño to toss with the chicken and veggies before roasting. You can also choose a spicy Hawaiian BBQ sauce for extra heat!
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What is the best way to avoid mushy vegetables?
Cut your peppers and onions into chunky pieces, and don’t overcrowd the baking sheet. Roasting at 350°F and adding pineapple later helps everything caramelize instead of steaming.
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Can I prep this Hawaiian Chicken Sheet Pan Meal ahead of time?
Definitely! You can marinate the chicken and chop all your veggies in advance. The baking itself is super quick, so you’ll have dinner ready in a flash when you need it.
Final Thoughts
If you’re seeking a low-stress, bright, and crazy-delicious dinner, look no further than this Hawaiian Chicken Sheet Pan Meal. Give it a go, and don’t be surprised if it becomes your new weeknight obsession—your kitchen, and everyone around your table, will be feeling the island vibes in minutes!
Print
Hawaiian Chicken Sheet Pan Meal Recipe
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Main Course
- Method: Baking
- Cuisine: Hawaiian
- Diet: Paleo
Description
This Hawaiian Chicken Sheet Pan Meal is a delightful combination of sweet and savory flavors, perfect for a quick and easy weeknight dinner. Tender chicken, colorful bell peppers, and juicy pineapple are coated in a tangy Hawaiian BBQ sauce, then baked to perfection on a sheet pan. This recipe is Whole30, Paleo, and low-carb friendly, making it a versatile option for various dietary preferences.
Ingredients
Chicken:
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs, cut into cubes
Vegetables:
- 1 red bell pepper
- 1 orange bell pepper
- 1/2 red onion, cut into chunks
- 1 cup pineapple chunks
Other:
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce, plus more for drizzling
- 1 tbsp avocado oil
- 1/4 tsp salt
- Juice of 1 lime
- Cilantro and white sesame seeds for garnish
Instructions
- Preheat the oven: Preheat the oven to 350°F. Line a baking sheet with parchment paper and spray with avocado oil.
- Prepare the chicken: Season the chicken with salt, pepper, and avocado oil in a mixing bowl.
- Coat with BBQ sauce: Add diced bell peppers, red onion, and Hawaiian BBQ sauce to the chicken. Mix well to coat.
- Bake: Bake for 20 minutes, then add pineapple chunks and bake for an additional 10-20 minutes or until the chicken reaches 165°F.
- Finish and serve: Squeeze lime juice over the sheet pan, garnish with cilantro and sesame seeds, and serve with cauliflower rice or white rice.
Nutrition
- Serving Size: 1 serving
- Calories: Approximately 300 kcal
- Sugar: Approximately 15g
- Sodium: Approximately 500mg
- Fat: Approximately 10g
- Saturated Fat: Approximately 2g
- Unsaturated Fat: Approximately 8g
- Trans Fat: 0g
- Carbohydrates: Approximately 20g
- Fiber: Approximately 3g
- Protein: Approximately 30g
- Cholesterol: Approximately 80mg
