Easy Sheet Pan Hawaiian Chicken

Sheet Pan Hawaiian Chicken delivers all the island-inspired flavors you crave with minimal cleanup. This colorful dish combines tender chicken, vibrant bell peppers, and juicy pineapple in a sweet and savory sauce that transforms your dinner table into a tropical getaway. The sheet pan preparation means everything cooks together, allowing the flavors to meld beautifully while saving you precious time in the kitchen.

I first made this recipe during a particularly cold winter when we needed something to brighten our spirits. The kitchen filled with tropical aromas, and my family kept wandering in asking when dinner would be ready. It's since become our go-to meal when we need a little sunshine on our plates.

Ingredients

• 2 lbs chicken breasts: Provides lean protein; choose breasts that are similar in thickness for even cooking
• 1 red pepper: Adds vibrant color, sweet flavor, and vitamin C; look for firm peppers with shiny skin
• 1 orange/yellow pepper: Brings additional color and slightly different sweetness; select peppers that feel heavy for their size
• 1 small red onion: Offers mild sharpness that mellows when cooked; choose an onion that feels firm and has dry outer skin
• 1/3 cup reduced sodium soy sauce: Creates the umami base for the sauce; reduced sodium allows you to control the saltiness
• 1/4 cup ketchup: Adds tanginess and thickness to the sauce; use a quality brand without high fructose corn syrup if possible
• 1/4 cup honey: Provides natural sweetness; local honey works beautifully here
• 2 tbsp pineapple juice: Enhances the tropical flavor; save this from your fresh pineapple when cutting it
• 2 tbsp rice vinegar: Balances the sweetness with acidity; don't substitute white vinegar as it's too harsh
• 2 cloves garlic, minced: Forms an aromatic foundation; fresh is significantly better than pre-minced
• 1 tbsp fresh grated ginger: Adds warmth and complexity; look for firm ginger roots and freeze extras for longer storage
• 1/4 tsp red pepper flake: Provides gentle heat that complements the sweetness; adjust to your preference
• 1 tbsp arrowroot powder: Thickens the sauce naturally; cornstarch works as an alternative
• 4 cups fresh pineapple, diced: The star ingredient that brings tropical sweetness; choose a pineapple that smells sweet at the base

Step-by-Step Instructions

Step 1:

Set your oven to preheat at 400°F. This temperature is crucial for caramelizing the ingredients without drying out the chicken. While waiting for the oven to reach temperature, line your baking sheet with parchment paper. The parchment prevents sticking and makes cleanup infinitely easier. Make sure the parchment covers the entire sheet to catch all the delicious sauce.

Step 2:

Using a sharp knife, cut your chicken breasts into approximately 1-inch cubes. Try to keep the sizes consistent for even cooking. Then move on to the bell peppers, removing the cores and seeds before cutting them into chunks similar in size to the chicken. For the red onion, peel off the outer layer, cut it in half, and then slice into 1-inch pieces. Place all these ingredients into a large bowl that gives you plenty of room for mixing without spilling.

Step 3:

In a glass measuring cup or medium bowl, combine the soy sauce, ketchup, honey, pineapple juice, and rice vinegar. The measuring cup works perfectly as it makes pouring easier later. Add the minced garlic, freshly grated ginger, and red pepper flakes. Whisk thoroughly until the honey is completely incorporated. Then add the arrowroot powder, whisking vigorously to prevent any lumps from forming. The sauce should be smooth with a slightly thick consistency.

Step 4:

Pour your prepared sauce over the chicken and vegetables in the large bowl. Using tongs or clean hands, toss everything together until each piece is fully coated with the sauce. Take your time with this step as good coverage ensures every bite will be flavorful. The sauce should cling to all the ingredients, creating a thin but thorough coating.

Step 5:

Transfer the coated chicken and vegetable mixture onto your prepared baking sheet, spreading everything out into a single, even layer. Any crowding will cause the ingredients to steam rather than roast. Place the sheet in your preheated oven and bake for exactly 10 minutes. This initial cooking period allows the chicken to start cooking through before adding the pineapple.

Step 6:

After the first 10 minutes, remove the sheet pan from the oven and add the diced pineapple chunks over the partially cooked chicken mixture. Using a spatula, gently toss everything together to integrate the pineapple and coat it with the developing sauce. Return the pan to the oven and continue baking for another 15 minutes, or until the chicken reaches an internal temperature of 165°F and the sauce has thickened slightly.

Step 7:

For a final touch that makes all the difference, switch your oven to broil for the last 3-4 minutes of cooking. Watch carefully to prevent burning, but allow the tops of the chicken and pineapple to develop golden brown caramelization. This step concentrates the flavors and adds textural contrast that elevates the entire dish.

Step 8:

Remove from the oven and let rest for 2-3 minutes. Serve the Hawaiian chicken over freshly cooked rice, spooning the extra sauce from the pan over the top. This sauce is liquid gold—don't waste a drop! It soaks into the rice and keeps the chicken moist and flavorful.

Pin it

I've found fresh pineapple makes a world of difference in this recipe. My grandmother always said canned would do in a pinch, but the natural juices and texture of fresh pineapple create magic when they caramelize in the oven. My son, who typically avoids "mixed foods," cleans his plate whenever I make this dish. The combination of sweet pineapple with savory chicken seems to bypass even the strongest picky eater defenses.

Meal Prep Magic

This Hawaiian chicken shines as a meal prep option that actually improves with time. After a day in the refrigerator, the flavors deepen and meld together beautifully. I often make a double batch specifically for lunches throughout the week. The chicken stays tender rather than drying out like many reheated proteins, thanks to the moisture-rich sauce. Store in airtight containers with a portion of rice on the side, and you've got satisfying meals ready to go for up to four days. Just a minute in the microwave brings everything back to delicious life without sacrificing texture or flavor.

Customization Options

The beauty of sheet pan Hawaiian chicken lies in its adaptability to your family's preferences and what's available in your pantry. Swap chicken thighs for breasts if you prefer more richness – they're actually more forgiving if slightly overcooked. For a vegetable boost, add broccoli florets or sugar snap peas during the last 10 minutes of cooking. If you're watching carbs, serve the chicken mixture over cauliflower rice instead of traditional rice. My daughter loves when I add a sprinkle of chopped macadamia nuts just before serving for added crunch, while my husband appreciates a dash of sriracha for extra heat without altering the base recipe.

Pin it

Nutritional Benefits

This colorful Hawaiian dish delivers far more than just delightful flavors – it's packed with nutritional powerhouses that support overall health. The lean chicken provides essential protein for muscle maintenance and satiety without excessive fat. Bell peppers contribute not just vibrant colors but also vitamins A and C, powerful antioxidants that boost immune function and skin health. The combination of protein, complex carbohydrates from the rice, and fiber from the vegetables and pineapple creates a well-balanced meal that provides sustained energy. Even the sauce ingredients offer benefits – ginger supports digestive health while providing anti-inflammatory compounds, and the reduced-sodium soy sauce delivers umami flavor with less salt than traditional versions, making this a heart-healthier choice your body will thank you for.

Frequently Asked Questions

→ How do you make the sauce thick for this dish?

The arrowroot powder (or cornstarch) in the marinade helps thicken the sauce as it bakes. Whisk it well with the liquids to prevent clumps.

→ Can I substitute fresh pineapple with canned pineapple?

Yes, canned pineapple can be used if fresh is unavailable. Just drain the juice and use chunks for a similar flavor and texture.

→ What can I serve with this dish?

Serve it over rice to soak up the flavorful sauce, or pair it with quinoa, cauliflower rice, or a simple side salad for variety.

→ Is it possible to make this dish ahead of time?

Yes, you can prepare the marinade and chop the ingredients in advance. Store them separately and combine just before baking.

→ Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs work well in this dish and add extra juiciness due to their higher fat content.

→ How do I prevent overcooking the chicken?

Dice the chicken into even-sized pieces to ensure even cooking. Avoid baking it too long, and keep an eye on it when broiling.