Samantha Some nights, all I want is something colorful, flavorful, and fuss-free—and that’s exactly where this Hawaiian Chicken Sheet Pan dinner shines. It’s a vibrant mix of juicy chicken, roasted pineapple, bell peppers, and red onion—all coated in a sweet and tangy glaze that caramelizes beautifully in the oven. Not only is it incredibly easy to make, but the flavor combination brings serious tropical vacation energy to your dinner table without leaving the house.
I’ve always loved a good sheet pan dinner, but this one holds a special place in my rotation. The sweetness from the pineapple balances the savory umami notes of the soy-garlic sauce, and the tender roasted veggies round everything out into a wholesome, satisfying meal. Whether you’re feeding picky eaters, trying to stick to high-protein low-prep meals, or just looking to try something new, this Hawaiian Chicken Sheet Pan delivers big flavor with minimal effort. You’ll find yourself coming back to it again and again.
Hawaiian Chicken Sheet Pan – Sweet, Savory, and One-Pan Easy!
Ingredients
- 1.5 lbs boneless skinless chicken thighs
- 2 cups fresh or canned pineapple chunks drained
- 2 bell peppers sliced
- 1 red onion sliced
- 3 tbsp soy sauce or coconut aminos
- 1 tbsp olive oil
- 1 tbsp brown sugar or honey
- 2 cloves garlic minced
- 1 tsp fresh grated ginger
- ½ tsp smoked paprika
- Salt and pepper to taste
Instructions
- Prep Your Ingredients: Preheat oven to 425°F. Line a large sheet pan with parchment.
- Make the Marinade: In a bowl, mix soy sauce, olive oil, garlic, ginger, brown sugar, paprika, salt, and pepper.
- Toss Everything Together: Add chicken, pineapple, and veggies to the bowl and toss until well coated.
- Spread on Sheet Pan: Arrange in a single layer for even roasting.
- Roast: Bake for 25–30 minutes or until chicken is cooked through and caramelized.
- Serve: Spoon over rice, cauliflower rice, or eat as-is. Garnish with green onions or sesame seeds if desired.
Notes
Secret Tips for the Best Hawaiian Chicken Sheet Pan Dinner
1. Marinate for Maximum Flavor: Don’t skip the marinade—let your chicken soak in a pineapple juice, soy sauce, and garlic combo for at least 30 minutes before baking. This locks in that signature sweet and savory Hawaiian flavor while tenderizing the meat for a juicy finish. 2. Cut Everything Evenly: Uniform pieces = even cooking. Slice your bell peppers, red onions, and pineapple chunks roughly the same size as the chicken for balanced roasting and that perfect sheet pan char on all ingredients. 3. Use Fresh Pineapple: Canned pineapple works in a pinch, but fresh adds better texture and a natural sweetness that makes this pineapple chicken sheet pan recipe stand out. Plus, it caramelizes beautifully in the oven. 4. Line the Pan for Easy Cleanup: Line your sheet pan with parchment paper or foil to make cleanup effortless. The sugars from the pineapple juice and teriyaki sauce can stick—save yourself the scrubbing and enjoy more of your one-pan Hawaiian chicken dinner. 5. Broil at the End for Char: Pop the tray under the broiler for 2–3 minutes after baking to crisp the edges of the chicken and veggies. This step adds that irresistible grilled flavor without firing up the barbecue. 6. Double It for Meal Prep: This dish stores like a dream. Double the batch and portion it into containers with brown rice or cauliflower rice for a healthy sheet pan Hawaiian chicken meal prep option you’ll look forward to all week.Recipe Overview
- Course: Dinner, Meal Prep
- Cuisine: Hawaiian-Inspired, American
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4
- Main Ingredients: Chicken thighs, pineapple, bell peppers, red onion, soy sauce, garlic
- Best For: Weeknight dinners, high-protein meal prep, tropical flavor lovers
Nutritional Snapshot
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 410 |
| Protein | 32g |
| Carbohydrates | 24g |
| Fat | 18g |
| Fiber | 3g |
| Sodium | 670mg |
Budget Breakdown
| Ingredient | Estimated Cost |
| Chicken thighs | $5.00 |
| Pineapple chunks | $1.50 |
| Bell peppers | $2.00 |
| Red onion | $0.80 |
| Soy sauce | $0.40 |
| Garlic & ginger | $0.60 |
| Olive oil | $0.30 |
| Total (4 servings) | $10.60 |
| Cost per serving | $2.65 |
Behind the Recipe
This Hawaiian Chicken Sheet Pan recipe came to life on one of those “clean out the fridge” nights. I had some leftover pineapple, a couple of bell peppers, and chicken thighs waiting for inspiration. With a few pantry staples and a craving for bold flavor, I threw everything on a sheet pan and hoped for the best. The result? Pure weeknight dinner magic.
I started tweaking the sauce to nail the sweet-savory balance—honey, garlic, soy sauce, and a little ginger created that sticky glaze that caramelizes just right. I love how the pineapple adds brightness, the chicken gets tender and flavorful, and the veggies roast into soft, slightly crisp perfection. It’s my go-to when I need something high in protein, loaded with color, and easy enough for even my most hectic days.
Whether you’re serving it with jasmine rice, cauliflower rice, or just straight from the pan, this recipe proves that healthy-ish dinners don’t need to be boring or complicated. Every bite of this dish reminds me why I love to cook: real ingredients, bold flavors, and easy wins.
Why You’ll Love This Hawaiian Chicken Sheet Pan
Sweet Pineapple and Savory Glaze
The magic of this Hawaiian chicken sheet pan dinner lies in the balance of flavors. The pineapple chunks get caramelized at the edges while their juices mingle with soy sauce, garlic, and a splash of honey to create a sticky-sweet glaze. It’s like baked teriyaki chicken with pineapple, but lighter and fresher—and it doesn’t rely on bottled sauce. This dish gives off tropical vibes with every bite while keeping dinner grounded in wholesome, homemade comfort.
One-Pan Simplicity
If you’re like me and crave easy sheet pan dinners that deliver max flavor with minimum mess, this one’s going to the top of your list. All the ingredients go right onto a single baking sheet—juicy chicken, pineapple, red onion, bell peppers—and roast together to perfection. No juggling skillets or stovetops. This is a true dump-and-roast situation that keeps cleanup fast and easy.
Nutrient-Dense and Protein-Packed
Every serving delivers over 30 grams of lean protein thanks to the boneless chicken thighs or breasts, and you’re also getting a colorful variety of vegetables like bell peppers and red onion. This isn’t just a flavorful dinner—it’s a balanced high-protein meal you can feel great about. According to Healthline, eating more protein supports muscle repair, satiety, and healthy metabolism.
Versatile and Family-Approved
Whether you’re serving picky eaters or flavor-lovers, this recipe hits the mark. The sweetness of the pineapple draws kids in, while the umami-packed glaze and savory roasted vegetables keep grownups satisfied. It’s also flexible—you can swap in chicken breast, tofu, or even shrimp depending on your preferences. It’s one of those family-friendly sheet pan chicken recipes that always earns a repeat.
Great for Meal Prep
This tropical chicken meal prep recipe is one I return to again and again because it checks all the boxes: flavor, nutrition, and storage. Just divide it into airtight containers with brown rice, jasmine rice, or cauliflower rice, and you’ve got ready-to-go lunches or dinners that reheat beautifully. It’s a reliable option if you’re building out your weekly menu with high-protein meal prep ideas that won’t feel like a compromise.
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👉 You’ve got to try my Honey Peach White Cheddar Grilled Cheese – Sweet & Savory Summer Sandwich in 15 Minutes.
Perfect For
Busy Weeknights
When your day’s packed and dinner needs to be effortless, this Hawaiian chicken sheet pan dinner saves the evening. With just 10 minutes of prep and under 30 minutes in the oven, this quick tropical chicken recipe makes the weeknight dinner rush way less stressful. Everything roasts together, which means fewer steps, fewer dishes, and more time to relax after the meal.
High-Protein, Low-Stress Meals
This dish delivers big on flavor while keeping things light and wholesome. Each serving offers over 30g of protein, plus colorful veggies and natural sweetness from pineapple—all without processed sauces or extra fuss. According to EatRight.org, protein-packed dinners like this can help maintain energy and curb cravings, making it a smart, satisfying choice.
Meal Prep With a Twist
Tired of bland lunches? This tropical chicken meal prep idea is anything but boring. The pineapple and garlic-soy glaze holds its brightness even after reheating, making it a flavorful option to pair with brown rice, quinoa, or cauliflower rice. Prep it once, enjoy it all week.
Hosting Without the Hassle
This sheet pan Hawaiian chicken recipe is perfect when you want to impress guests without spending all day in the kitchen. It looks vibrant, tastes incredible, and scales easily for a crowd. Just double the ingredients, roast everything on two trays, and keep warm in the oven while you prep drinks or sides. It’s a game-changer for relaxed, delicious hosting.
Want another tropical dinner idea you’ll crave on repeat?
👉 Don’t miss my Hawaiian Chicken Salad – Tropical, High-Protein Meal Prep with Pineapple and Greek Yogurt!
Ingredients You’ll Need
- 1.5 lbs boneless, skinless chicken thighs
- 2 cups fresh or canned pineapple chunks (drained)
- 2 bell peppers, sliced
- 1 red onion, sliced
- 3 tbsp soy sauce or coconut aminos
- 1 tbsp olive oil
- 1 tbsp brown sugar or honey
- 2 cloves garlic, minced
- 1 tsp fresh grated ginger
- 1/2 tsp smoked paprika
- Salt and pepper, to taste
Ingredient Highlights
Chicken Thighs
Juicier than breasts and less prone to drying out. Perfect for high-heat roasting.
Pineapple
Adds natural sweetness, vitamin C, and bromelain—a digestive enzyme noted by Cleveland Clinic for its anti-inflammatory properties.
Bell Peppers and Red Onion
Colorful, antioxidant-rich veggies that roast beautifully and boost fiber content.
Soy Sauce + Garlic + Ginger
This trio builds a rich umami base with savory complexity and warmth.
How to Make It
- Prep Your Ingredients: Preheat oven to 425°F. Line a large sheet pan with parchment.
- Make the Marinade: In a bowl, mix soy sauce, olive oil, garlic, ginger, brown sugar, paprika, salt, and pepper.
- Toss Everything Together: Add chicken, pineapple, and veggies to the bowl and toss until well coated.
- Spread on Sheet Pan: Arrange in a single layer for even roasting.
- Roast: Bake for 25–30 minutes or until chicken is cooked through and caramelized.
- Serve: Spoon over rice, cauliflower rice, or eat as-is. Garnish with green onions or sesame seeds if desired.
Pro Tips for Success
- Cut Evenly: Uniform pieces help everything cook evenly.
- Use Parchment or Foil: Makes cleanup easy and prevents sticking.
- Broil for a Finish: Broil the last 2–3 minutes for extra charred flavor.
- Marinate Ahead: For even deeper flavor, marinate the chicken for 1–2 hours.
Easy Variations
Pineapple BBQ Chicken
For a smoky-sweet spin on this Hawaiian chicken sheet pan recipe, swap out the soy sauce for a tangy BBQ sauce. It gives the dish a deeper, caramelized flavor that’s perfect for summer cookouts or backyard dinners. This variation still pairs well with roasted peppers, onions, and pineapple for a punchy balance of sweet and savory.
Low-Carb Version
Want to keep it light? Serve your pineapple chicken sheet pan meal over roasted cauliflower florets, steamed zucchini noodles, or even a simple arugula salad. It transforms this dish into a satisfying low-carb meal without sacrificing flavor. According to Cleveland Clinic, reducing carbs while keeping protein high can help stabilize blood sugar and support weight management—making this swap a smart one.
Hawaiian Chicken Bowls
Turn this into Hawaiian sheet pan chicken bowls by layering the roasted chicken and veggies over jasmine rice or brown rice, drizzling with sriracha mayo, and topping with chopped cilantro, green onions, or even avocado. It’s fast, fresh, and totally customizable. Great for lunchboxes or weeknight dinners with build-your-own flair.
Vegetarian Option
Skip the chicken and toss in drained chickpeas or tofu cubes with the same tropical glaze. Roast until caramelized and golden for a vegetarian Hawaiian sheet pan meal that’s just as satisfying. The glaze clings to the protein beautifully and gives a hearty, meaty texture even without the meat.
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Storage & Reheat Tips
- Refrigerate in airtight containers for up to 4 days.
- Freeze cooked chicken and veggies (minus the pineapple) for up to 2 months.
- Reheat in the microwave with a splash of water or in the oven at 350°F until hot.
Make It a Meal
Pair this Hawaiian Chicken Sheet Pan with:
Also explore: Light Lunch Recipes, One-Pan Lunch, High-Protein Dinner
Frequently Asked Questions
What kind of chicken works best for Hawaiian sheet pan dinners?
Boneless, skinless chicken thighs are my go-to for Hawaiian chicken sheet pan recipes because they’re juicy, flavorful, and hold up well in high-heat roasting. If you prefer chicken breast, just slice it thinly so it cooks evenly and stays tender.
Can I use frozen pineapple instead of fresh or canned?
Yes, frozen pineapple is a great substitute in this Hawaiian chicken sheet pan dinner—just make sure to thaw and pat it dry. Excess moisture from frozen fruit can prevent the glaze from caramelizing properly.
Is Hawaiian chicken sheet pan gluten-free?
It absolutely can be! Just swap in a gluten-free soy sauce or coconut aminos, and double-check the labels on any packaged ingredients you use. FDA.gov provides guidelines on identifying truly gluten-free products to avoid cross-contamination.
What veggies go well with Hawaiian chicken?
Colorful veggies like red bell peppers, green onions, red onions, zucchini, snap peas, or even carrots work wonderfully in this sweet and savory pineapple chicken recipe. They roast beautifully and balance the sweetness of the glaze with natural earthiness.
Is this recipe part of the Mediterranean diet?
While not strictly Mediterranean, this healthy sheet pan chicken recipe checks many of the boxes: lean protein, fresh vegetables, and healthy oils. According to Harvard School of Public Health, the Mediterranean diet emphasizes flexibility, balance, and variety—all of which this dish delivers.
Can I cook this recipe in advance for meal prep?
Yes! It’s one of my top meal prep pineapple chicken recipes. Make a batch, let it cool, then portion it into airtight containers with a scoop of rice or cauliflower rice. The flavors stay fresh and even deepen after a day in the fridge.
What sauces pair well with Hawaiian sheet pan chicken?
A drizzle of sriracha mayo, teriyaki glaze, or even a spicy yogurt sauce adds a fun layer of flavor to this Hawaiian chicken and pineapple meal. These extras help balance sweetness with heat or creaminess.
Can I add rice directly to the sheet pan while baking?
It’s not recommended for this particular chicken pineapple sheet pan recipe because rice requires more liquid and a longer cooking time. For best results, cook the rice separately and serve the chicken and veggies over it.
How do I keep the chicken from drying out?
Use chicken thighs for more moisture, and don’t overcook. Pull the pan as soon as the internal temp hits 165°F. A meat thermometer is your best friend for sheet pan chicken dinner recipes like this.
Can I make this recipe spicy?
Absolutely! Add red pepper flakes, diced jalapeños, or even a spoonful of chili garlic paste to the marinade. This simple tweak turns your sweet pineapple chicken sheet pan into a sweet-heat sensation.
Final Thoughts
This Hawaiian Chicken Sheet Pan has become one of my secret weapons for easy weeknight dinners. It checks every box—sweet and savory flavor, minimal cleanup, nourishing ingredients, and endless ways to customize it. The balance of bold island-inspired flavor with simple whole-food ingredients means I can feel good serving it up to my family, and they’re always excited to dig in.
It’s recipes like this that keep me inspired in the kitchen. Whether you’re a beginner home cook or just looking to shake up your routine, this dish makes dinner feel doable—and delicious. Don’t be surprised if it becomes a staple in your weekly rotation like it did for me.
“Sweet, savory, and straight from the oven—this Hawaiian chicken is weeknight comfort with a tropical kiss.” – Sam
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Juicy pineapple, tender chicken thighs, and colorful veggies all roast on one pan in a sweet-savory glaze that’s perfect for meal prep or easy dinners!
