Sheet Pan Hawaiian Chicken – Sweet, Savory, and Easy Cleanup

This Sheet Pan Hawaiian Chicken is a vibrant, flavor-packed meal that brings the tropical spirit right into your kitchen — all with the ease of one pan and minimal cleanup. Inspired by island flavors, it pairs tender chicken with sweet pineapple, bell peppers, and a sticky, savory glaze that caramelizes beautifully in the oven.

With its bright colors, juicy textures, and sweet-sour flavor profile, this dish is perfect for busy weeknights, meal prep, or even casual entertaining. It’s everything we love about Hawaiian-inspired cooking — bold, colorful, and comforting — in a format that’s effortlessly practical.

Ingredients Overview

Here’s a look at what makes this dish so irresistible and how to make smart swaps for your needs:

• Boneless Chicken Thighs or Breasts: Thighs bring more flavor and stay juicy during baking. Breasts work well too, especially if cut into even pieces to avoid drying out.

• Fresh Pineapple Chunks: The sweet star of the show. Pineapple adds a juicy brightness and caramelizes wonderfully. Fresh is best for texture and flavor, but canned in juice (not syrup) is acceptable in a pinch.

• Bell Peppers (Red, Yellow, or Orange): These add a sweet crunch and vibrant color that balance the glaze.

• Red Onion: Adds savory depth and a slight sharpness that mellows in the oven.

• Hawaiian Glaze: A mix of soy sauce, garlic, ginger, honey (or brown sugar), and pineapple juice creates that signature sticky-sweet flavor with hints of umami.

• Cornstarch Slurry: Helps thicken the sauce during roasting to coat everything evenly.

• Olive Oil or Sesame Oil: Used for tossing the ingredients and giving a bit of roast-friendly richness.

Ingredient Tips & Swaps

• Vegan Version: Swap chicken for extra-firm tofu or roasted cauliflower chunks. Use maple syrup or agave in place of honey.

• Low-Sugar: Reduce honey to 1 tablespoon and let the natural sugars from pineapple do the heavy lifting.

• Spicy Add-In: Add sliced jalapeños or crushed red pepper flakes for a little kick.

• Gluten-Free: Use tamari or coconut aminos instead of soy sauce.

• No Cornstarch? Arrowroot powder or potato starch can be substituted for thickening.

Step-by-Step Instructions

This sheet pan meal is straightforward but delivers high-impact flavor with every bite.

1. Preheat and Prep

Preheat your oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper or foil for easy cleanup.

Cut chicken into 1½-inch chunks and place in a large mixing bowl. Season with salt and pepper.

Cut bell peppers and red onion into bite-sized chunks. Drain pineapple if using canned.

2. Make the Hawaiian Glaze

In a small bowl, whisk together:

• 1/3 cup soy sauce

• 1/4 cup pineapple juice (from the can or fresh)

• 2 tbsp honey or brown sugar

• 2 cloves garlic, minced

• 1 tsp grated fresh ginger

• 1 tbsp rice vinegar (optional, for extra tang)

In a separate bowl, whisk 1 tbsp cornstarch with 2 tbsp water to make a slurry.

3. Toss Everything Together

Add the chicken, pineapple chunks, chopped peppers, and onion to the large bowl.

Pour in the sauce and the cornstarch slurry. Drizzle with 1 tbsp oil and toss everything to coat thoroughly.

Let it marinate for 10–15 minutes if time allows — this helps the flavors absorb deeper.

4. Arrange on Sheet Pan

Spread the mixture in a single layer on the prepared sheet pan. Be sure not to overcrowd — use two pans if necessary.

Bake for 25–30 minutes, flipping once halfway through. The sauce will thicken and caramelize slightly as it bakes.

For deeper caramelization, broil on high for the last 2–3 minutes, watching closely to avoid burning.

5. Rest and Serve

Remove from the oven and let rest for 5 minutes. Spoon extra sauce from the pan over the top before serving.

Garnish with chopped scallions or sesame seeds if desired.

Tips, Variations & Substitutions

Chef Tips

• Uniform Cuts: Cut chicken and vegetables into similar sizes so they cook evenly.

• Let it Broil: A final blast under the broiler enhances the glaze and adds a charred flavor that mimics grilling.

• Avoid Watery Sauce: Drain pineapple well and don’t overcrowd the sheet pan — steam is the enemy of caramelization.

Flavor Variations

• Teriyaki-Style: Add a splash of mirin or increase soy sauce and use brown sugar for a darker, richer glaze.

• Spicy Hawaiian Chicken: Add sriracha or Thai chili garlic sauce to the glaze for heat.

• Grilled Version: Skewer the ingredients and grill on medium-high heat, basting with the glaze.

Dietary Adaptations

• Low Carb: Replace pineapple with yellow squash or zucchini. The flavor profile changes but still works well with the glaze.

• Whole30/Paleo: Use coconut aminos, skip the sweetener or replace with date paste, and use fresh pineapple only.

Serving Ideas & Occasions

This dish is incredibly flexible and fits a variety of meal plans and occasions:

• Serve Over Rice: Jasmine or basmati rice is perfect to soak up the sauce. For a healthier option, use brown rice or quinoa.

• With Noodles: Try it over soba or rice noodles for a tropical noodle bowl.

• Wrap it Up: Use the chicken and veggies in lettuce wraps or tortillas for a Hawaiian-inspired taco night.

• Meal Prep Friendly: It holds up well in the fridge and can be portioned out for the week. The glaze stays flavorful even after reheating.

• Casual Dinner Parties: Serve straight from the sheet pan family-style with chilled drinks and grilled pineapple on the side.

Nutritional & Health Notes

This meal provides a smart balance of lean protein, colorful vegetables, and natural sweetness:

• Chicken: A great source of lean protein, especially when using chicken breast.

• Pineapple: Rich in vitamin C and enzymes like bromelain that aid digestion.

• Bell Peppers: Packed with vitamin A, vitamin C, and antioxidants.

• Low Fat Option: Baked without any breading or frying, this dish stays lighter while still feeling indulgent.

To make it more filling without adding calories, serve with steamed broccoli, snap peas, or a light cabbage slaw.

FAQs

Q1: Can I use canned pineapple?

Yes — just be sure to use pineapple in juice, not syrup. Drain thoroughly to avoid excess moisture on the pan.

Q2: Is this recipe good for meal prep?

Definitely. It holds up well for up to 4 days in the fridge. Reheat in the microwave or in a skillet with a splash of water or extra glaze.

Q3: Can I grill this instead of baking?

Yes! Use skewers and grill on medium-high, turning occasionally and basting with the glaze until caramelized and cooked through.

Q4: How do I make the glaze thicker?

The cornstarch slurry will thicken the sauce during roasting. For extra thickness, simmer leftover sauce on the stovetop until it reaches your desired consistency.

Q5: What other vegetables can I use?

Zucchini, mushrooms, cherry tomatoes, or broccoli florets all work well. Just ensure even cutting for consistent cooking.

Q6: Can I use frozen chicken?

Thaw it completely before marinating. Frozen chicken will release too much water and affect texture and browning.

Q7: How do I know when the chicken is done?

Use a meat thermometer — chicken is fully cooked when it reaches 165°F (74°C) internally. Look for golden edges and firm, opaque centers.

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