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This Hawaiian chicken sheet pan meal is my go-to when I want something colorful easy and healthy on a busy weeknight It brings together savory chicken juicy pineapple and bold Hawaiian BBQ flavor all on one pan for a winning hands-off dinner
My family always gathers around for this meal because it feels a bit like a vacation at home I first made this after coming back from Hawaii and now it is on our regular rotation whenever we crave sunshine on our plates
Ingredients
- Chicken breast or thighs: Choose fresh locally sourced chicken for the best flavor and tender texture
- Red bell pepper: Opt for firm bright peppers for natural sweetness and crunch
- Orange bell pepper: Look for glossy skin with no blemishes for ideal freshness
- Red onion: Use half a medium red onion to give subtle bite and color contrast
- Pineapple chunks: Select ripe pineapple either fresh or canned in juice for juicy tang
- Hawaiian BBQ sauce: Primal Kitchen makes a cleaner sauce or use one with few additives
- Avocado oil: Choose cold pressed for a neutral flavor and high heat cooking
- Salt: Essential for bringing out flavors in the chicken
- Lime: Adds a zesty finish to balance the sweetness
- Cilantro: Fresh leaves brighten the dish at the end
- White sesame seeds: Toasted seeds give a nutty garnish and lovely texture
Step-by-Step Instructions
- Preheat the Oven:
- Set your oven to three hundred fifty degrees Fahrenheit and line a sheet pan with parchment for effortless cleanup Then lightly spray the surface with avocado oil to prevent sticking
- Prepare the Chicken:
- Pat chicken cubes dry with paper towels Season with salt and then drizzle with avocado oil Toss everything together in a large bowl to coat the pieces evenly
- Mix in the Vegetables and Sauce:
- Chop red and orange bell peppers into bite sized pieces Cut half a red onion into rough chunks Add peppers onion and Hawaiian BBQ sauce to the bowl with the chicken Use your hands to gently mix so every bite gets coated with sauce
- Bake the Chicken and Veggies:
- Spread everything out evenly on the prepared sheet pan Roast for about twenty minutes This allows the chicken to start cooking through while the vegetables soften and caramelize around the edges
- Add Pineapple and Finish Baking:
- Halfway through cooking scatter pineapple chunks across the hot pan Return to the oven and roast for another ten to twenty minutes Check the chicken with a thermometer and make sure it reaches a safe one hundred sixty five degrees
- Garnish and Serve:
- Take out the pan and immediately squeeze fresh lime juice all over Sprinkle chopped cilantro and white sesame seeds on top for a fresh pop of color and flavor Serve while hot
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Whenever I make this dish I love adding extra pineapple for that sweet burst in every bite It takes me back to a family picnic at the beach in Oahu where we tasted something similar My kids always fight for the caramelized edges of the peppers
Storage Tips
Leftovers keep well in an airtight container for up to three days in the fridge Reheat gently in the oven at three hundred degrees until warmed through This meal does not freeze as well because the texture of the pineapple changes but you can freeze the chicken and vegetables without the fruit
Ingredient Substitutions
You can swap the chicken breast for boneless thighs for richer flavor If fresh pineapple is not in season use unsweetened canned pineapple in juice Just make sure to drain well Bell peppers can be any color you like The BBQ sauce can be homemade or store bought as long as it fits your dietary needs
Serving Suggestions
Spoon the chicken and veggies over cauliflower rice for a low carb base White or brown rice works for a gluten free option Try serving alongside a crunchy cabbage slaw with a limey dressing for extra crunch
Hawaiian Twist
Hawaiian recipes often mix sweet and savory flavors and this dish tries to capture that spirit The classic pairing of pineapple and BBQ sauce adds brightness and a hint of the islands to weekday dinners It is a crowd pleaser because everyone can dig in right from the pan
Recipe FAQs
- → Can I use chicken thighs instead of breasts?
Yes, boneless skinless chicken thighs can replace chicken breast for a juicier texture. Adjust cook time if needed.
- → Is this meal suitable for Whole30 and Paleo diets?
Absolutely. The ingredients fit both Whole30 and paleo guidelines, especially when served with cauliflower rice.
- → What sides pair well with Hawaiian chicken?
Serve with cauliflower rice for a lower carb meal, or enjoy with white rice for gluten-free comfort.
- → How do I keep the chicken from drying out?
Oil and BBQ sauce help keep chicken moist. Avoid overbaking and check for doneness at 165°F (74°C).
- → Can I prepare this meal in advance?
The chicken and vegetables can be prepped ahead and stored covered in the fridge. Bake just before serving.