Hawaiian Chicken Sheet Pan

Introduction

Hawaiian Chicken Sheet Pan is a vibrant, tropical-inspired dish that brings together the sweet and savory flavors of pineapple, chicken, and vegetables, all roasted together on one sheet pan. The juicy chicken thighs are marinated in a flavorful blend of soy sauce, honey, and garlic, giving them a rich, slightly sweet taste that perfectly complements the caramelized pineapple and colorful veggies.

I first made this dish when I wanted something light yet satisfying, and it turned out to be a crowd-pleaser. The combination of tender chicken and sweet pineapple with the savory marinade creates a delightful contrast of flavors. What I love most is how simple it is to prepare—just toss everything on a sheet pan and let the oven work its magic. The vegetables, whether you choose bell peppers, onions, or zucchini, soak up all the flavors, making each bite a perfect balance of sweet, savory, and fresh.

This dish is not only full of bright, bold flavors but also quick and easy to prepare, making it the perfect weeknight dinner or a stress-free meal for gatherings. It’s a tropical escape in every bite, and I’m sure it’ll become a favorite in your meal rotation.

Perfect for:

• Weeknight dinners
• Family meals
• Meal prep
• Tropical-themed gatherings
• Chicken lovers

Why You’ll Love This Hawaiian Chicken Sheet Pan

Here’s why Hawaiian Chicken Sheet Pan will become your new favorite:

• One-Pan Meal: Everything cooks together on one sheet pan, making cleanup a breeze.
• Tropical Flavors: The combination of pineapple, soy sauce, and honey creates a perfect balance of sweet and savory.
• Tender Chicken: Marinating the chicken helps it stay moist and flavorful, while the crispy edges from roasting add texture.
• Versatile Vegetables: The colorful bell peppers, red onions, and zucchini bring a fresh, vibrant crunch that pairs wonderfully with the chicken.
• Quick and Easy: With minimal prep and hands-off cooking, this dish comes together quickly without sacrificing flavor.
• Healthy: Packed with lean protein and plenty of veggies, it’s a wholesome, balanced meal.

Preparation and Cooking Time

• Total Time: 45 minutes
• Preparation Time: 10 minutes
• Cooking Time: 35 minutes
• Servings: 4 servings
• Calories per serving: Approximately 350-400 calories
• Key Nutrients: Protein: 30g, Carbs: 35g, Fat: 12g

Ingredients

Gather these ingredients to make your Hawaiian Chicken Sheet Pan:

• 4 bone-in, skinless chicken thighs (or breasts)
• 1 cup fresh pineapple, cubed (or canned pineapple chunks, drained)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced
• 1 small red onion, sliced
• 2 tablespoons olive oil
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric (optional)
• Salt and pepper to taste
• Fresh cilantro or green onions for garnish (optional)

Ingredient Highlights

• Chicken Thighs: Skinless, bone-in chicken thighs are perfect for this dish, as they stay juicy and tender while roasting. You can use chicken breasts if preferred.
• Pineapple: The natural sweetness and acidity of pineapple enhance the overall tropical flavor of this dish.
• Soy Sauce & Honey: These two ingredients create a savory-sweet marinade that makes the chicken flavorful and succulent.
• Vegetables: The bell peppers, zucchini, and onion not only add color and texture but also absorb the flavors of the marinade during roasting.

Step-by-Step Instructions

Here’s how to make Hawaiian Chicken Sheet Pan:

Prepare the Chicken and Vegetables:

1. Preheat the Oven: Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it with cooking spray.
2. Make the Marinade: In a small bowl, whisk together the soy sauce, honey, garlic, ground ginger, turmeric (if using), olive oil, salt, and pepper.
3. Marinate the Chicken: Place the chicken thighs in a shallow dish or zip-top bag and pour half of the marinade over the chicken. Seal and refrigerate for at least 15 minutes, or up to 2 hours for maximum flavor.
4. Prepare the Vegetables: While the chicken is marinating, slice the bell peppers, zucchini, and onion. Add the vegetables and pineapple to a large mixing bowl.
5. Toss the Vegetables: Pour the remaining marinade over the vegetables and pineapple. Toss to coat evenly.

Assemble and Roast the Dish:

6. Arrange the Chicken and Vegetables: Place the marinated chicken thighs on one side of the prepared sheet pan. Arrange the vegetables and pineapple on the other side in a single layer.
7. Roast: Roast in the preheated oven for 30-35 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and caramelized.
8. Serve: Remove from the oven and let the chicken rest for 5 minutes. Garnish with fresh cilantro or chopped green onions, if desired.

How to Serve Hawaiian Chicken Sheet Pan

Hawaiian Chicken Sheet Pan is a versatile meal that pairs well with various sides:

• With Rice: Serve over white or brown rice to soak up the delicious marinade.
• With Quinoa: For a lighter, protein-packed option, serve with quinoa for an added boost of fiber and nutrients.
• With Noodles: Pair with noodles or spaghetti squash for a gluten-free twist.
• As a Standalone Meal: Enjoy this dish as-is for a low-carb, balanced meal.
• With a Salad: A light side salad with a tangy vinaigrette can be a refreshing complement to this tropical dish.

Additional Tips for Hawaiian Chicken Sheet Pan

Here are some tips to ensure your Hawaiian Chicken Sheet Pan is perfect every time:

• Marinate the Chicken Longer: For maximum flavor, marinate the chicken for 1-2 hours. If you’re short on time, even 15 minutes will still give great flavor.
• Use Fresh Pineapple: If possible, use fresh pineapple for the best flavor and texture. Canned pineapple is also a great option if you’re short on time.
• Cut Vegetables Evenly: Slice the vegetables into similar sizes to ensure they cook evenly.
• Check for Doneness: Use a meat thermometer to ensure the chicken is cooked through. It should reach 165°F (75°C) in the thickest part of the thigh.
• Optional: Add a Kick: For a bit of spice, sprinkle red pepper flakes or drizzle some sriracha over the chicken before serving.

Recipe Variations for Hawaiian Chicken Sheet Pan

Here are 10 variations you can try for Hawaiian Chicken Sheet Pan:

• Add Mango: Toss some diced mango with the vegetables for an additional tropical flavor.
• Swap Chicken for Shrimp: Use large shrimp in place of the chicken for a quicker, lighter option.
• Sweet Potato: Add cubed sweet potato for an extra dose of nutrients and sweetness.
• Add Teriyaki Sauce: Swap out the soy sauce for teriyaki sauce to give the dish an even sweeter flavor.
• Pineapple and Bell Pepper Skewers: Alternate pineapple and bell pepper on skewers and grill them for a smoky touch.
• Spicy Hawaiian Chicken: Add sliced jalapeños or a dash of hot sauce to the marinade for a spicy kick.
• Gluten-Free: Use tamari or coconut aminos instead of soy sauce to make the dish gluten-free.
• Add Coconut: Stir in some shredded coconut with the vegetables for a unique flavor and texture.
• Grilled Version: Grill the chicken and vegetables instead of roasting them for a smoky, charred flavor.
• Use Chicken Breasts: Swap the chicken thighs for chicken breasts if you prefer a leaner option.

Freezing and Storage for Hawaiian Chicken Sheet Pan

• Freezing: This dish can be frozen after cooking. Let the chicken and vegetables cool completely, then store in an airtight container for up to 3 months. Thaw overnight in the fridge and reheat in the oven or on the stove.
• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.

Special Equipment for Hawaiian Chicken Sheet Pan

Here are some special equipment items to make preparing your Hawaiian Chicken Sheet Pan easier:

• Sheet Pan: A large, rimmed sheet pan will help you spread out the chicken and vegetables evenly for roasting.
• Mixing Bowls: Use separate bowls for marinating the chicken and mixing the vegetables.
• Meat Thermometer: To check the chicken’s internal temperature and ensure it’s cooked through.
• Tongs: Tongs are useful for flipping the chicken or tossing the vegetables without making a mess.
• Parchment Paper: For easy cleanup and to prevent sticking when roasting the chicken and vegetables.

Frequently Asked Questions for Hawaiian Chicken Sheet Pan

1. Can I use chicken breasts instead of thighs?
   Yes, you can use chicken breasts, but be sure to adjust the cooking time as they may cook faster than chicken thighs.
2. Can I use frozen vegetables?
   While fresh vegetables are best for roasting, you can use frozen vegetables if that’s what you have on hand. Just be sure to thaw and drain them thoroughly before cooking.
3. Can I make this dish ahead of time?
   Yes, you can marinate the chicken and prep the vegetables a day in advance. Just assemble and roast when ready to eat.
4. Can I use other fruits besides pineapple?
   Absolutely! You can swap pineapple with mango or even peach for a slightly different tropical flavor.

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Conclusion

Hawaiian Chicken Sheet Pan is the perfect dish for anyone craving tropical flavors with minimal effort. The combination of tender chicken, vibrant vegetables, and sweet pineapple makes for a colorful and flavorful meal that’s sure to be a hit. With its simple preparation and quick cooking time, this recipe is perfect for busy nights or any occasion when you want a delicious, stress-free meal.

This dish is as easy to make as it is delicious, making it ideal for everything from casual dinners to family gatherings. Whether you’re serving it to loved ones or enjoying it on your own, this Hawaiian Chicken Sheet Pan brings the taste of the islands straight to your table.

I’d love to see how your Hawaiian Chicken Sheet Pan turns out! Snap a photo, share it on social media, and don’t forget to tag me—I can’t wait to see your delicious creations. Happy cooking!