Hawaiian Chicken Sheet Pan Dinner (Sweet, Savory & Weeknight-Ready)

Bring a taste of the tropics to your dinner table with this Hawaiian Chicken Sheet Pan Dinner — a colorful, sweet-and-savory meal that’s easy to prepare and bursting with flavor. Juicy chicken, roasted pineapple, bell peppers, and a tangy homemade Hawaiian-style sauce come together in one pan for a dinner that’s as delicious as it is low-maintenance.

This dish blends island-inspired ingredients with the simplicity of sheet pan cooking. It’s a fun twist on traditional baked chicken, and the contrast between savory soy sauce, sweet pineapple, and a touch of garlic and ginger makes it a standout in any dinner rotation. It’s perfect for busy weeknights, family dinners, or meal prep sessions.

Let’s dive into the ingredients, techniques, and variations that make this recipe an irresistible staple.

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Ingredients Overview: What You’ll Need & Why

Each component in this sheet pan recipe plays a specific role in creating a balanced flavor and texture.

Chicken Thighs or Breasts

Boneless, skinless thighs are ideal here. They’re flavorful, stay moist when roasted, and soak up marinades beautifully. Chicken breasts work too — just be sure to slice them or pound them to even thickness.

Pineapple Chunks

Fresh pineapple is best for roasting, as it caramelizes and intensifies in sweetness. Canned pineapple in juice (not syrup) is a great backup. Pineapple adds tropical brightness and pairs perfectly with the soy-garlic marinade.

Bell Peppers

Use a mix of red, yellow, and orange bell peppers for a vibrant color contrast and natural sweetness. They roast quickly and hold up well in the oven.

Red Onion

Adds a mild, savory bite and softens nicely when roasted. It balances the sweetness of the pineapple.

Soy Sauce

This forms the base of the sauce, providing umami and saltiness. Use low-sodium soy sauce if you’re watching your salt intake.

Garlic & Ginger

Freshly minced garlic and ginger are key to building bold, authentic flavor. Garlic adds depth, while ginger brings warmth and a touch of spice.

Brown Sugar or Honey

A touch of sweetness balances the soy and acidity. Either light brown sugar or honey works here. If using pineapple juice from a can, you can reduce or skip the sugar.

Rice Vinegar or Apple Cider Vinegar

Adds acidity to brighten the sauce. Helps balance the sweet and salty elements and tenderizes the chicken slightly.

Olive Oil

Used to coat the vegetables and encourage caramelization during roasting.

Cornstarch (Optional, for sauce thickening)

If you want to thicken the pan sauce, a cornstarch slurry is your best friend.

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Step-by-Step Instructions: Tropical Flavor in Every Bite

1. Make the Marinade/Sauce

In a bowl, whisk together:

• ¼ cup soy sauce

• 2 tbsp pineapple juice (or water)

• 1 tbsp brown sugar or honey

• 2 cloves garlic, minced

• 1 tsp fresh ginger, grated

• 1 tbsp rice vinegar

Optional: Add a pinch of chili flakes or sriracha for heat.

2. Marinate the Chicken

Place 1.5–2 lbs of chicken thighs in a resealable bag or bowl and pour in half the marinade. Marinate at least 20 minutes at room temp or up to 8 hours in the fridge.

Reserve the remaining sauce for later.

3. Prepare the Sheet Pan

Preheat oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper or foil.

Chop and toss the following with 1–2 tablespoons olive oil, salt, and pepper:

• 2–3 bell peppers, sliced

• 1 red onion, sliced

• 1½ cups pineapple chunks

Spread the vegetables evenly on the sheet pan.

4. Add the Chicken

Remove chicken from marinade and place on top or to one side of the vegetables. Discard used marinade.

Optional: For crispier chicken, place it directly on the pan with space between each piece.

5. Roast the Sheet Pan

Bake for 25–30 minutes, flipping vegetables once midway through. Chicken should reach an internal temp of 165°F (74°C) and be golden with slight caramelization.

Optional: Broil the last 2–3 minutes to char the edges of pineapple and chicken slightly.

6. Thicken Reserved Sauce (Optional)

While the pan roasts, heat the reserved marinade in a small saucepan. Add 1 tsp cornstarch mixed with 2 tsp water. Simmer until thickened to a glaze.

7. Serve

Drizzle thickened sauce over the cooked chicken and vegetables. Garnish with chopped cilantro or green onions and serve hot.

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Tips, Variations, and Substitutions

Chef Tips

• Slice uniformly: For even roasting, cut veggies and pineapple into similar-sized pieces.

• Don’t skip the broil: Just 2 minutes under the broiler adds char and depth of flavor.

• Use a rack: For crispier chicken, roast it on a wire rack over the vegetables.

Flavor Variations

• Spicy Hawaiian: Add sriracha, chili flakes, or diced jalapeños.

• Teriyaki Twist: Swap sauce ingredients for teriyaki glaze.

• Coconut Rice: Serve with jasmine rice cooked in coconut milk for tropical flair.

Dietary Options

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

• Low Carb: Skip pineapple or use in smaller amounts, and pair with cauliflower rice.

• Vegetarian: Swap chicken for tofu or tempeh; marinate and roast the same way.

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Serving Ideas & Occasions

This vibrant dish is ideal for easy weeknight meals, meal prep, or casual dinners with friends. It’s colorful, flavorful, and requires minimal cleanup.

Serve With:

• Steamed white or brown rice

• Coconut jasmine rice

• Quinoa or cauliflower rice for a low-carb option

• Simple cucumber salad or slaw on the side

Great For:

• Family dinners – Kids love the sweet pineapple and tender chicken.

• Meal prep – Keeps well in the fridge and reheats beautifully.

• Entertaining – Impress guests with a vibrant sheet pan meal that tastes gourmet.

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Nutritional & Health Notes

This Hawaiian chicken sheet pan meal offers a balanced blend of macronutrients and bright, whole-food ingredients.

Health Highlights:

• Lean protein from chicken thighs or breasts

• Vitamin C and antioxidants from bell peppers and pineapple

• Low in added fat, especially if you reduce oil or skip the sauce

• Anti-inflammatory properties from fresh garlic and ginger

For a lighter version, reduce added sugar and serve with cauliflower rice. If you’re watching sodium, use low-sodium soy sauce and adjust the seasoning accordingly.

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Frequently Asked Questions (FAQs)

1. Can I use canned pineapple?

Yes. Use canned pineapple in 100% juice — not syrup. Drain before adding to the sheet pan. Save the juice for the marinade.

2. What cut of chicken works best?

Boneless, skinless chicken thighs are most forgiving and flavorful. Chicken breasts work too — just slice or pound them for even cooking.

3. Can I make this dish ahead of time?

Absolutely. Marinate the chicken and chop the vegetables up to a day in advance. Cooked leftovers also store well for 3–4 days.

4. Can I grill this instead?

Yes! Marinate and grill the chicken and veggies separately on skewers or grill trays. Finish with the reserved sauce as a glaze.

5. What can I use instead of soy sauce?

Try tamari, liquid aminos, or coconut aminos for gluten-free or lower-sodium alternatives.

6. Do I need to peel the ginger?

If the skin is thin and you’re using a fine grater, peeling isn’t necessary. Otherwise, use a spoon to easily scrape off the skin before grating.

7. How do I make it more kid-friendly?

Skip the chili flakes and go easy on the ginger. You can also serve the sauce on the side instead of drizzling it over everything.

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