Hawaiian Chicken Sheet Meal

This Hawaiian Chicken Sheet Pan Meal transforms ordinary weeknight dinners into a tropical getaway right at your table. The combination of juicy chicken, sweet pineapple chunks, and colorful bell peppers creates a balanced meal that's as nutritious as it is delicious.

I first created this recipe when craving something tropical during a particularly cold winter month. Now it's become our family's favorite way to brighten up dinner time when we need a mental vacation to somewhere sunny.

Ingredients

• Chicken: Breast or thighs cut into cubes provides lean protein and works perfectly with the sweet Hawaiian flavors
• Red and orange bell peppers: Add vibrant color, vitamin C, and a subtle sweetness that complements the sauce
• Red onion: Delivers a mild bite that mellows during roasting; look for firm onions with shiny skin
• Fresh pineapple chunks: Bring natural sweetness and that classic Hawaiian flavor; fresh is best but canned works in a pinch
• Hawaiian BBQ sauce: Ties everything together with its tangy sweet profile
• Avocado oil: Helps everything roast evenly without burning; choose a high quality cold-pressed version
• Lime juice: Brightens all the flavors and cuts through the richness
• Cilantro and sesame seeds: Finish the dish with fresh herbaceous notes and subtle crunch

Step-by-Step Instructions

Preheat Your Oven:

Set your oven to 350°F and prepare your sheet pan with parchment paper. The parchment prevents sticking and makes cleanup easier. A light spray of avocado oil adds insurance against sticking and helps with browning.

Season The Chicken:

Place your chicken pieces in a large mixing bowl and season with salt, pepper, and avocado oil. Make sure to coat each piece evenly. This initial seasoning creates a foundation of flavor before the sauce goes on.

Create The Hawaiian Mixture:

Add your colorful diced bell peppers and red onion chunks to the bowl with the chicken. Pour in the Hawaiian BBQ sauce and use your hands or tongs to ensure everything gets evenly coated. The sauce should lightly coat each piece, not pool at the bottom.

Begin Baking:

Spread the chicken and vegetable mixture evenly across your prepared sheet pan. Avoid overcrowding as this will cause steaming instead of roasting. The pieces should have a little space between them for proper browning and caramelization.

Add The Pineapple:

After the initial 20 minutes of baking, pull the pan out and add your pineapple chunks. Adding the pineapple later prevents it from releasing too much juice and making the dish watery. It also keeps the pineapple from becoming overly soft.

Finish And Garnish:

Once everything is fully cooked and the chicken reaches 165°F internally, add the finishing touches. A squeeze of fresh lime juice brightens all the flavors, while the cilantro and sesame seeds add visual appeal and textural contrast.

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The Hawaiian BBQ sauce is really the star ingredient here. I discovered this particular brand when looking for options without added sugars or preservatives. Its slightly smoky undertone works beautifully with the sweet pineapple, creating that perfect balance of flavors that makes Hawaiian cuisine so craveable.

Make It Your Own

This recipe welcomes customization based on what you have available. Try adding chunks of zucchini, broccoli florets, or even cherry tomatoes in the last few minutes of cooking. The sauce works wonderfully with virtually any vegetable, making this a great recipe for using up produce before it goes bad.

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For a spicier version, add a diced jalapeño or a sprinkle of red pepper flakes to the chicken mixture before baking. The heat provides a wonderful contrast to the sweet components and gives the dish more dimension.

Storage Tips

This Hawaiian chicken keeps beautifully in the refrigerator for up to 3 days. Store it in an airtight container, separating the rice from the chicken mixture if possible. The flavors actually continue to develop overnight making the leftovers sometimes even better than the original meal.

For freezing, prepare individual portions in freezer-safe containers. The chicken mixture freezes well for up to 3 months. Thaw overnight in the refrigerator and reheat in the microwave or in a skillet with a splash of water to maintain moisture.

Serving Suggestions

While cauliflower rice keeps this meal lower in carbs, white rice is the traditional Hawaiian accompaniment. For an authentic Hawaiian plate lunch style meal, add a scoop of macaroni salad on the side.

This dish also pairs beautifully with a simple green salad dressed with lime juice and olive oil to cut through the richness of the main dish. For a special occasion, serve with tropical cocktails garnished with pineapple wedges.

Frequently Asked Questions

→ Can I use chicken thighs instead of chicken breasts?

Yes, boneless skinless chicken thighs work great in this dish and add extra juiciness.

→ What vegetables can I substitute in this dish?

You can add zucchini, cherry tomatoes, or mushrooms to customize the vegetables to your liking.

→ Can I prepare this dish ahead of time?

Yes, you can prep the ingredients and marinate the chicken a few hours in advance for added flavor.

→ What should I serve with Hawaiian chicken?

This dish pairs well with white rice, cauliflower rice, or even quinoa for a nutritious meal.

→ Can I make this dish spicier?

To add a kick, include sliced jalapeños or a pinch of chili flakes while baking.