Sheet Pan Hawaiian Chicken with Pineapple and Peppers – Sweet, Tangy & One-Pan Easy

Sheet Pan Hawaiian Chicken with Pineapple and Peppers is a vibrant, juicy dinner that’s as easy as it is irresistible. With tender chunks of chicken tossed in a sticky-sweet glaze, roasted bell peppers, and caramelized pineapple, this recipe brings island-inspired flavors straight to your kitchen — all on a single sheet pan.

This dish channels the classic takeout favorite but simplifies the process by roasting everything together. The result? Crisp edges, golden bites of fruit, and a glossy, flavorful sauce that clings to every piece of chicken and veggie. It’s perfect for busy weeknights, meal prep, or feeding a hungry crowd without the mess.

Ingredients Overview

This tropical-inspired sheet pan dinner uses bold, familiar flavors and colorful, fresh ingredients.

• Boneless, Skinless Chicken Thighs or Breasts: Thighs stay juicier during roasting, but breasts can be used if you prefer leaner meat. Cut into uniform chunks for even cooking.

• Fresh Pineapple: Adds sweetness and caramelizes beautifully in the oven. Canned pineapple chunks in juice (not syrup) also work if drained well.

• Bell Peppers: A mix of red, yellow, and orange peppers adds color and a mild, sweet crunch. Slice them into strips or chunks.

• Red Onion: Roasts down into a slightly sweet, tender addition. Optional, but highly recommended for balance.

• Soy Sauce: Forms the savory umami base of the marinade. Use low-sodium to control saltiness.

• Pineapple Juice: Adds a fruity tang and balances the savory soy. Reserved from fresh or canned pineapple.

• Brown Sugar or Honey: Sweetens the glaze and encourages browning. Maple syrup works as well.

• Garlic and Ginger: Fresh aromatics that give depth and warmth to the sauce.

• Rice Vinegar: Brightens the sauce with gentle acidity. Apple cider vinegar can be substituted.

• Cornstarch: Optional, for thickening the glaze after roasting.

• Green Onions & Sesame Seeds (Optional Garnish): Add freshness and a subtle crunch for serving.

Ingredient Substitutions

• Make it gluten-free by using tamari or coconut aminos instead of soy sauce.

• Add spice with red pepper flakes or a squirt of sriracha to the marinade.

• Swap chicken with tofu or shrimp for alternative proteins.

Step-by-Step Instructions

1. Make the Marinade
   In a bowl, whisk together soy sauce, pineapple juice, brown sugar (or honey), minced garlic, grated ginger, and rice vinegar. Set aside half of the marinade for later use as a glaze.

2. Marinate the Chicken
   Place the chicken chunks in a bowl or zip-top bag with the remaining marinade. Let it sit for at least 20–30 minutes, or up to overnight in the fridge for more flavor.

3. Prep the Sheet Pan
   Preheat the oven to 425°F (220°C). Line a large sheet pan with parchment paper or foil for easier cleanup. Lightly oil the pan or spray with non-stick spray.

4. Assemble the Sheet Pan
   Spread the marinated chicken, pineapple chunks, sliced bell peppers, and red onion evenly across the pan. Drizzle lightly with olive oil. Make sure everything is spread in a single layer for even roasting.

5. Roast Until Caramelized
   Roast for 20–25 minutes, flipping everything once halfway through. Chicken should be golden and cooked through, and the pineapple edges slightly charred.

6. Thicken the Reserved Glaze (Optional)
   While the chicken bakes, simmer the reserved marinade in a small saucepan. If desired, whisk in 1 tsp of cornstarch dissolved in 1 tbsp water and cook until thickened to a syrupy glaze.

7. Drizzle and Serve
   Once out of the oven, drizzle the thickened sauce over the sheet pan. Garnish with chopped green onions and sesame seeds if desired.

Chef’s Tips

• Use a rimmed sheet pan to prevent juices from spilling into the oven.

• Don’t overcrowd — use two pans if needed to ensure browning instead of steaming.

• For extra caramelization, broil for 2–3 minutes at the end (watch closely).

Tips, Variations & Substitutions

This recipe is as flexible as it is flavorful — here are some creative twists:

Flavor Boosts

• Add sriracha or chili garlic sauce to the marinade for a sweet-heat combo.

• Use smoked paprika or a dash of five-spice powder for complexity.

Vegetable Swaps

• Try snap peas, zucchini, or baby corn instead of (or alongside) bell peppers.

• Add broccoli florets, but par-cook them briefly beforehand so they roast evenly.

Protein Variations

• Use shrimp, but reduce baking time to 10–12 minutes.

• Make it vegan with cubed tofu or tempeh — press and marinate thoroughly for best flavor.

Serving Ideas & Occasions

This sweet and savory chicken is ideal for all kinds of occasions and sides.

What to Serve With:

• Steamed jasmine rice or brown rice to soak up the glaze

• Coconut rice for a tropical pairing

• Cauliflower rice or zoodles for a lighter option

• Roasted sweet potatoes or noodles

Great For:

• Quick weeknight meals with minimal cleanup

• Family dinners with kid-friendly flavors

• Meal prep — stores well and reheats beautifully

• Summer cookouts or potlucks with tropical flair

The bright colors and bold flavors make this dish feel festive and cozy at the same time.

Nutritional & Health Notes

This dish is a balance of lean protein, fiber-rich vegetables, and healthy carbs. Pineapple offers vitamin C and enzymes that aid digestion, while bell peppers contribute antioxidants.

To lighten the dish:

• Use skinless chicken breast

• Opt for reduced-sodium soy sauce

• Use less sugar or swap for natural sweeteners

It’s naturally dairy-free and can easily be made gluten-free or paleo with simple swaps.

FAQs

Q1: Can I use canned pineapple?

Yes, canned pineapple chunks in juice (not syrup) work well. Drain them thoroughly before adding to the pan.

Q2: Can I marinate the chicken ahead of time?

Absolutely. You can marinate it for up to 24 hours in the fridge. This enhances the flavor and helps the chicken stay juicy.

Q3: Is it okay to skip the thickened glaze?

Yes — the pan juices are already full of flavor. But thickening the reserved marinade gives it that sticky, glossy finish you see in takeout-style dishes.

Q4: Can I double the recipe?

Definitely. Use two sheet pans and rotate them halfway through baking for even browning.

Q5: How should I store leftovers?

Store in airtight containers in the fridge for up to 4 days. Reheat in the microwave or on the stovetop with a splash of water.

Q6: Can I freeze this?

Yes — freeze the cooked chicken and veggies in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.

Q7: What kind of soy sauce should I use?

Use low-sodium soy sauce to prevent the dish from becoming too salty. For gluten-free, substitute tamari or coconut aminos.

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