Sheet Pan Hawaiian Chicken with Pineapple and Peppers A Sweet and Savory One-Pan Dinner Bursting with Island Flavors

If you’ve ever craved a tropical twist on your dinner routine, Sheet Pan Hawaiian Chicken with Pineapple and Peppers is about to become a new favorite. This easy, colorful recipe brings together juicy chicken, vibrant bell peppers, and caramelized pineapple all roasted on a single pan. It’s sweet, tangy, savory, and ready in about 40 minutes — perfect for busy weeknights or relaxed weekend meals.

Hawaiian-style chicken is often inspired by teriyaki flavors blended with tropical ingredients like pineapple. While traditional versions might involve grilling or slow cooking, this oven-baked approach delivers bold flavor with minimal effort. The pineapple gets beautifully roasted, intensifying its sweetness and pairing perfectly with the sticky-salty sauce and tender chicken.

This is the kind of dish that satisfies both adults and kids, feels festive yet effortless, and pairs beautifully with steamed rice, noodles, or even lettuce wraps. With just a few pantry staples and a bit of chopping, you can bring island-inspired flavors straight to your table.

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Ingredients Overview

Let’s break down what makes this sheet pan meal so delicious and balanced:

Chicken Thighs

Boneless, skinless thighs are ideal for sheet pan dinners — they stay juicy and cook evenly. Their richer flavor stands up well to the bold pineapple-teriyaki sauce.

Substitute: Chicken breast works too, though it’s slightly leaner and can cook a bit faster.

Pineapple Chunks

Fresh pineapple is best for roasting. The heat caramelizes its natural sugars, creating sticky golden edges that balance the savory elements. Canned pineapple (in juice, not syrup) works well in a pinch.

Flavor role: Sweet, tart, and juicy — the signature of “Hawaiian” flavor profiles.

Bell Peppers (Red, Orange, or Yellow)

These peppers add crunch, color, and a slight sweetness that complements the pineapple. Roasting brings out their natural sugars and softens them slightly.

Red Onion

When roasted, red onion becomes sweet and slightly smoky, adding complexity to each bite.

Garlic and Ginger

These aromatic ingredients infuse the sauce with warmth and depth. Fresh is best, but jarred versions will do in a time crunch.

Soy Sauce

This provides salty umami balance to the sweetness of the dish. Use low-sodium if preferred.

Honey or Brown Sugar

Either of these adds a sticky sweetness to the sauce that clings to the chicken and veggies during roasting.

Rice Vinegar

Brightens the marinade and balances the sugars. If unavailable, apple cider vinegar is a decent stand-in.

Sesame Oil

Just a small drizzle adds nutty depth and an unmistakable Asian-inspired aroma.

Cornstarch Slurry (Optional)

Thickens the sauce after roasting for a more glaze-like finish.

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Step-by-Step Instructions

1. Prep the Sauce

In a bowl, whisk together soy sauce, honey (or brown sugar), rice vinegar, sesame oil, minced garlic, and grated ginger. Taste and adjust sweetness or saltiness to preference.

2. Marinate the Chicken

Add chicken thighs to a bowl or zip-top bag and pour in half of the sauce. Let it marinate while you prep the vegetables — about 15–30 minutes is plenty.

Chef’s Tip: You can marinate overnight for extra flavor.

3. Chop the Veggies and Pineapple

Slice bell peppers and red onion into strips. Cut fresh pineapple into 1-inch chunks, or drain canned pineapple well.

4. Assemble the Sheet Pan

Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil. Spread the marinated chicken, peppers, onions, and pineapple chunks evenly across the pan.

Drizzle with a bit more of the reserved sauce.

5. Roast the Chicken

Bake for 25–30 minutes, turning the chicken and tossing the vegetables halfway through. Chicken is done when it reaches 165°F internally and starts to brown slightly on the edges.

Pro Tip: For caramelized bits, broil for 2–3 minutes at the end — just keep an eye on it.

6. Optional Glaze (Thicker Sauce)

While the sheet pan is roasting, simmer the remaining marinade in a small saucepan. Mix 1 tsp cornstarch with 1 tbsp water and stir into the sauce. Cook for 2–3 minutes until thickened. Brush over the chicken just before serving.

7. Serve It Up

Spoon the roasted chicken and veggies over fluffy white rice, jasmine rice, or noodles. Drizzle with extra sauce and garnish with green onions or sesame seeds.

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Tips, Variations, and Substitutions

Spice It Up

Add red pepper flakes or a squirt of sriracha to the marinade for a touch of heat. You can also sprinkle chopped jalapeños or Thai chilies over the sheet pan before roasting.

Use Chicken Breast

To lighten the dish, use boneless skinless chicken breasts. Slice into thinner strips and reduce cooking time by 5–7 minutes to avoid drying out.

Try Different Veggies

• Zucchini

• Snap peas

• Broccoli florets

• Carrot sticks

All roast well and blend with the tropical flavor profile.

Make It Vegetarian

Swap chicken for tofu or tempeh. Press tofu well before roasting and coat in cornstarch for crispier edges.

Low-Carb Option

Serve over cauliflower rice or in lettuce cups for a grain-free version that still packs flavor.

Make-Ahead

Chop all veggies and marinate chicken the night before. Store in separate containers and assemble just before cooking.

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Serving Ideas & Occasions

This dish is perfect for:

• Busy Weeknights: Minimal prep, no babysitting on the stove.

• Meal Prep: Pack it into containers with rice for flavorful weekday lunches.

• Family Dinners: Sweet pineapple and bright colors make it kid-friendly.

• Summer Dinners: Tropical flavors feel festive without needing to fire up the grill.

Serving suggestions:

• White or jasmine rice

• Coconut rice for extra island flair

• Rice noodles

• Cucumber salad or Asian slaw on the side

• Grilled corn or steamed edamame

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Nutritional & Health Notes

This recipe balances macronutrients and flavor:

• Lean Protein: Chicken thighs are rich in iron and B vitamins while remaining juicy and satisfying.

• Antioxidants: Bell peppers and pineapple are full of vitamin C and carotenoids.

• Lower Sugar Options: Use unsweetened pineapple and reduce honey to lighten up the dish.

• Whole Grains: Serve with brown rice or quinoa to boost fiber.

For a heart-healthier version, use less sesame oil and go for low-sodium soy sauce. You can also increase the veggie ratio to bulk it out without extra calories.

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Frequently Asked Questions

1. Can I use canned pineapple instead of fresh?

Yes! Just make sure to drain it well. Pineapple packed in juice (not syrup) is preferred. Roasting helps intensify its sweetness.

2. What’s the best way to reheat leftovers?

Microwave or reheat in a 350°F oven for 10–12 minutes until warm. Add a splash of water or extra sauce to keep it moist.

3. Can I make this ahead of time?

Absolutely. You can marinate the chicken and prep the vegetables 24 hours ahead. Store separately in the fridge and roast when ready.

4. Can I freeze this meal?

The cooked chicken and vegetables freeze well for up to 2 months. Let cool completely, store in airtight containers, and reheat directly from frozen or after thawing overnight.

5. What other meats can I use?

Try boneless pork chops, shrimp (add halfway through cooking), or cubed beef sirloin. Adjust roasting times accordingly.

6. Is this dish gluten-free?

It can be! Just use gluten-free soy sauce or tamari in the marinade.

7. How do I make this dish saucier?

Double the sauce recipe and simmer half with a cornstarch slurry to drizzle on top at the end. This adds a glaze-like finish without making the sheet pan soggy during roasting.

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