Sheet Pan Hawaiian Chicken with Pineapple and Peppers – Sweet, Savory & Simple

Sheet Pan Hawaiian Chicken with Pineapple and Peppers is a vibrant, one-pan meal that brings tropical flavors straight to your dinner table. Tender chunks of chicken are tossed in a sweet-and-savory Hawaiian-inspired glaze, then roasted alongside juicy pineapple, colorful bell peppers, and red onion — all caramelized beautifully in the oven.

This dish offers the perfect blend of tangy, sweet, and umami flavors, with every bite delivering saucy, sticky goodness. The pineapple releases its juices as it bakes, infusing the chicken and veggies with natural sweetness, while the peppers add crunch and contrast.

Whether you’re craving a weeknight dinner with minimal cleanup or something crowd-pleasing for a casual gathering, this recipe checks every box. It’s wholesome, fast to prepare, and loaded with bold flavors that feel like a mini island vacation on a plate.

Ingredients Overview

This easy sheet pan dinner uses fresh ingredients and a homemade sauce that’s far more flavorful than anything from a bottle.

• Chicken Thighs or Breasts: Boneless, skinless chicken thighs are ideal for juicy texture and flavor, but breasts can be used if preferred. Cut into bite-sized pieces for even roasting.

• Pineapple Chunks: Fresh pineapple is best for flavor and caramelization, but canned works in a pinch — just drain thoroughly. The natural sugars help develop a sticky glaze in the oven.

• Bell Peppers: Use a mix of red, orange, and yellow for color and sweetness. Slice into strips or bite-sized chunks for quick roasting.

• Red Onion: Adds mild sharpness and roasts to a soft, sweet finish. Cut into wedges or thick slices to prevent burning.

• Soy Sauce: Forms the salty umami base of the marinade. Use low-sodium to control salt levels.

• Pineapple Juice: Adds fruitiness and natural sweetness to the sauce. Use juice from the pineapple or canned juice if needed.

• Honey or Brown Sugar: Sweetens the glaze and helps with caramelization. Either works, but honey gives a silkier texture.

• Garlic & Ginger: Fresh garlic and grated ginger create a savory backbone with warm spice and aroma.

• Rice Vinegar or Lime Juice: Adds acidity to balance the sweet and salty notes. A squeeze of lime at the end brightens everything.

• Cornstarch (Optional): To thicken the sauce slightly and create that classic sticky Hawaiian-style glaze.

• Sesame Seeds & Green Onions: Optional but excellent for garnish and texture.

Ingredient Substitutions

• Vegetables: Swap in zucchini, snap peas, or broccoli for variety.

• Sweetener: Maple syrup or coconut sugar can be used in place of honey or brown sugar.

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

• Spicy Option: Add red pepper flakes or a splash of sriracha for heat.

Step-by-Step Instructions

Step 1: Preheat and Prep

Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper or foil for easy cleanup.

Cut the chicken into 1.5-inch chunks. Core and chop the bell peppers and red onion into similar-sized pieces. If using fresh pineapple, peel, core, and cube.

Step 2: Make the Hawaiian Sauce

In a medium bowl, whisk together:

• ⅓ cup low-sodium soy sauce

• ⅓ cup pineapple juice

• 2 tablespoons honey or brown sugar

• 2 cloves garlic, minced

• 1 tablespoon grated fresh ginger

• 1 tablespoon rice vinegar or lime juice

• (Optional) 1 teaspoon cornstarch for thicker glaze

Taste and adjust sweetness or acidity to preference.

Step 3: Toss and Marinate

Place the chicken pieces in a large bowl or zip-top bag and pour about ⅔ of the sauce over the top. Toss well to coat. Let marinate for 15–30 minutes while prepping vegetables (or up to overnight in the fridge).

Reserve the remaining ⅓ of the sauce for later basting or drizzling.

Step 4: Arrange on Sheet Pan

Spread the marinated chicken, pineapple chunks, bell peppers, and red onion evenly across the prepared baking sheet. Try not to overcrowd — use two pans if necessary for better roasting.

Drizzle any excess marinade from the chicken bowl over the top. Roast uncovered.

Step 5: Bake

Bake at 400°F for 20–25 minutes, flipping the chicken and vegetables halfway through. If using the reserved sauce, brush or drizzle it on during the last 5 minutes for a glossy finish.

For caramelized edges and a slight char, broil for the final 2–3 minutes. Watch closely to avoid burning.

Step 6: Finish and Garnish

Remove from the oven and let rest for 5 minutes. Sprinkle with sesame seeds and chopped green onions.

Serve warm over steamed jasmine rice, coconut rice, or cauliflower rice.

Tips, Variations & Substitutions

• Crispier Veggies: Add the vegetables halfway through the baking time if you prefer them with more bite.

• Meal Prep Friendly: This dish stores and reheats well, making it great for prepping ahead. Just keep the sauce separate for best texture.

• Add Crunch: Top with chopped cashews or peanuts for a nutty finish.

• One-Pan Rice Option: Spread a layer of cooked rice on the pan and top with the chicken and veggies during the last 10 minutes for a built-in side.

• Make it Vegan: Replace chicken with tofu or tempeh and use maple syrup instead of honey.

Serving Ideas & Occasions

This colorful and crowd-pleasing meal is perfect for:

• Family dinners where everyone wants something sweet and savory

• Weeknight meals with minimal dishes and quick cleanup

• Summer gatherings or potlucks, served warm or room temp

• Meal prep lunches for the week with rice or quinoa

Serve with:

• Coconut rice or jasmine rice

• Crisp green salad with a lime vinaigrette

• Roasted sweet potatoes or fried plantains

• Grilled corn on the cob with chili-lime butter

Nutritional & Health Notes

This recipe is naturally dairy-free and loaded with vitamin-rich vegetables. Chicken thighs add iron and B vitamins, while pineapple brings antioxidants and digestive enzymes like bromelain.

To make it lighter:

• Use chicken breast instead of thighs

• Serve with cauliflower rice or lettuce wraps

• Use low-sugar options and reduce added sweeteners if desired

A balanced meal with lean protein, fiber-rich veggies, and a sweet-savory flavor profile makes this a fun and wholesome dinner.

FAQs

Q1: Can I make this dish ahead of time?

Yes. You can marinate the chicken up to 24 hours in advance and pre-chop the vegetables. Assemble everything on the sheet pan and store covered in the fridge, then bake when ready.

Q2: Can I use canned pineapple?

Absolutely. Just make sure to drain it well and use the juice for the marinade. Choose pineapple packed in juice, not syrup, for better flavor balance.

Q3: Can I grill this instead of baking?

Yes! Skewer the marinated chicken, pineapple, and veggies, then grill over medium-high heat for 10–12 minutes, turning often. Baste with reserved sauce and serve as kebabs.

Q4: How do I store and reheat leftovers?

Store leftovers in an airtight container for up to 3 days. Reheat in a skillet over medium heat or in the microwave. Add a splash of water or extra sauce to keep it moist.

Q5: Can I use frozen vegetables?

Yes, but thaw and pat dry before roasting to prevent sogginess. Fresh gives better texture and caramelization.

Q6: What can I substitute for soy sauce?

Use tamari for gluten-free, or coconut aminos for a lower-sodium and soy-free option.

Q7: How spicy is this dish?

It’s mild as written, with sweetness from the pineapple and honey. Add chili flakes or a touch of hot sauce if you prefer some heat.

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