Hawaiian Chicken Sheet Pan

Name: Hawaiian Chicken Sheet Pan
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Hawaiian
Ingredients: 1 ½ lbs (700 g) boneless skinless chicken breasts, cut into 1-inch pieces; 1 red bell pepper, chopped into bite-sized pieces; 1 yellow bell pepper, chopped into bite-sized pieces; 1 small red onion, cut into wedges; 1 ½ cups fresh pineapple chunks (or canned, drained); 2 tbsp olive oil; 2 cloves garlic, minced; ½ tsp salt; ½ tsp black pepper; ½ tsp paprika; ¼ tsp chili flakes (optional); ⅓ cup low-sodium soy sauce; ¼ cup pineapple juice (from the can or fresh); 3 tbsp honey (or brown sugar); 2 tbsp rice vinegar (or apple cider vinegar); 1 tbsp cornstarch + 2 tbsp water (slurry — optional for thickening)

There’s something instantly joyful about the sweet, caramelized scent of pineapple mingling with warm honey and soy as it roasts in the oven — it hits the senses like a little tropical vacation. This Hawaiian Chicken Sheet Pan delivers that warm, tangy-sweet aroma alongside perfectly tender chicken bites, charred pepper edges, and juicy pockets of pineapple that caramelize into sticky, delicious bites. The textures are fun: succulent chicken, soft-roasted peppers and onions with a slight bite, and that glossy sauce that clings to everything. Every forkful is bright, comforting, and a little bit nostalgic — the kind of recipe that makes weeknights feel special and gatherings feel casual and festive.

It’s wonderful for quick weeknight dinners, easy meal prep, or a laid-back weekend when you want maximum flavor with minimal fuss. Roast it for a family dinner, bring it to a potluck (serve warm or room temperature), or scale up for summertime cookouts. If you enjoy one-pan simplicity and bold, balanced flavor, this is a recipe that’ll quickly become a rotation favorite. For another easy sheet-pan chicken idea with pita-friendly vibes, check out this sheet pan chicken pitas recipe: sheet pan chicken pitas.

Dish Snapshot

Prep Time: 10–15 minutes
Cook Time: 20–25 minutes
Total Time: 30–40 minutes
Servings: 4
Difficulty Level: Easy — great for beginner cooks

Nutrition Highlights

Estimated nutrition per serving (recipe yields 4 servings). These values are calculated using USDA FoodData Central ingredient data and are intended as an approximate guide; actual nutrition will vary with exact brands and portion sizes.

Calories: ~480 kcal
Protein: ~55–60 g
Carbohydrates: ~25–30 g
- Sugars (from pineapple & honey): ~15–20 g
Fat: ~18–22 g
- Saturated fat: ~3–4 g
Sodium: variable — moderate to high depending on soy sauce; use low-sodium soy to reduce sodium
Fiber: ~2–3 g

Sources: USDA FoodData Central for raw/cooked chicken and produce nutrient values; nutrition guidance cross-checked with government nutrition data. For general dietary info and sodium guidance, reputable sources such as the CDC and Mayo Clinic recommend monitoring sodium and choosing lower-sodium condiments when possible.

Why You’ll Love It

Bold, balanced flavor: Sweet pineapple and honey meet savory soy and garlic for a perfectly tuned sweet-savory profile.
Effortless: Everything roasts on one sheet pan — minimal cleanup and maximum convenience.
Crowd-pleasing: Kids and adults appreciate the familiar sweet-savory notes; great for weeknight family dinners or casual get-togethers.
Flexible & healthy-ish: With lean chicken breast as the base and plenty of roasted veggies, it’s a protein-forward meal. Use low-sodium soy sauce and moderate honey to keep it balanced.
Seasonal and festive: Bright tropical flavors make this a fun recipe for summer, but it’s cozy enough for midweek comfort any time of year.

Preparation Guide

Ingredients

1 ½ lbs (700 g) boneless skinless chicken breasts, cut into 1-inch pieces
1 red bell pepper, chopped into bite-sized pieces
1 yellow bell pepper, chopped into bite-sized pieces
1 small red onion, cut into wedges
1 ½ cups fresh pineapple chunks (or canned, drained)
2 tbsp olive oil
2 cloves garlic, minced
½ tsp salt
½ tsp black pepper
½ tsp paprika
¼ tsp chili flakes (optional)

Sauce (for tossing & drizzling)

⅓ cup low-sodium soy sauce
¼ cup pineapple juice (from the can or fresh)
3 tbsp honey (or brown sugar)
2 tbsp rice vinegar (or apple cider vinegar)
1 tbsp cornstarch + 2 tbsp water (slurry — optional for thickening)

Optional ingredients & substitutions

Swap chicken breasts for boneless skinless thighs (juicier, slightly higher fat).
Use maple syrup instead of honey for a deeper, less floral sweetness.
Make it gluten-free by using tamari or a gluten-free soy sauce.
Add a splash of sesame oil to the sauce for a nutty finish.
Make it spicier by increasing chili flakes or adding Sriracha to the sauce.

Step-by-step Instructions

Preheat and prep: Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease with oil.
Assemble ingredients: Place the chicken pieces, chopped bell peppers, onion wedges, and pineapple chunks on the prepared sheet pan in a single layer.
Season & toss: In a small bowl, mix olive oil, minced garlic, salt, pepper, paprika, and chili flakes (if using). Drizzle over the chicken and veggies and toss gently to coat evenly. Spread everything out in a single layer so pieces roast, not steam.
Roast: Place the sheet pan in the oven and roast for 20–25 minutes, flipping everything halfway through so the chicken browns evenly. Chicken is done when it reaches an internal temperature of 165°F (74°C) and juices run clear.
Make the sauce: While the tray roasts, whisk together soy sauce, pineapple juice, honey, and vinegar in a small saucepan over medium heat. Let it simmer 3–4 minutes. If you prefer a thicker, glossy sauce, stir in the cornstarch slurry and cook 1–2 more minutes until thickened. Remove from heat.
Finish: When the chicken and veggies are done, either drizzle the sauce over the sheet pan and toss lightly to coat, or serve the sauce on the side for dipping. Garnish with sesame seeds and sliced green onions if desired.
Serve immediately while hot.

Practical tips

Avoid overcrowding the pan — crowded pieces steam instead of roast. Use two pans if needed.
Flip pieces gently but thoroughly halfway through for even browning.
Check the thickest chicken pieces with an instant-read thermometer to ensure they reach 165°F (74°C).
If using canned pineapple, drain well to avoid excess moisture. Roasting pineapple concentrates sweetness and prevents watery sauce.
If you want more caramelization, broil the tray for 1–2 minutes at the end — watch carefully to avoid burning.

Best Pairings

With rice: Steamed jasmine rice or coconut rice soak up the sauce and make the meal more filling.
With greens: Serve over a bed of fluffy mixed greens or alongside a crisp cucumber salad for a lighter meal.
In wraps or pitas: Spoon leftovers into warmed pitas or tortillas with shredded cabbage and a drizzle of ranch or yogurt for a quick lunch — try pairing ideas from this herby ranch sheet pan chicken pitas recipe for inspiration.
Garnish ideas: Toasted sesame seeds, sliced green onions, lime wedges, or a sprinkle of chopped cilantro.

Storing Leftovers

Room temperature: Don’t leave perishable cooked chicken out at room temperature for more than 2 hours (per food-safety guidance).
Refrigerator: Store cooled leftovers in an airtight container for up to 3–4 days. Reheat gently in a skillet or oven to retain texture.
Freezer: Freeze in airtight containers for up to 2 months. Thaw overnight in the fridge before reheating. Note: Pineapple texture may soften further after freezing and reheating.

Chef’s Advice

Best chicken cut: Boneless skinless thighs are more forgiving and stay juicier if you’re worried about dryness; breasts are leaner and still excellent if you don’t overcook.
Texture keys: Don’t over-sauce the pan during roasting — add most sauce at the end so chicken roasts instead of stewing.
Browning cues: Look for light golden edges on peppers and a slight char on chicken corners as signs of good caramelization.
Sauce balance: Taste the sauce before finishing — add a squeeze of lime or extra vinegar if it needs more acidity, or a touch more honey if you prefer sweeter.
Make-ahead: You can toss raw chicken and veggies in the olive oil/seasoning mix and refrigerate (covered) for up to 24 hours for faster assembly on cooking day.

Creative Twists

Tropical BBQ: Replace soy sauce and honey with a tangy BBQ-pineapple glaze (use gluten-free BBQ sauce to make it gluten-free). Add smoked paprika for depth.
Vegan version: Swap chicken for extra-firm cubed tofu or large cauliflower florets, use tamari, and brush tofu with a little oil before roasting; increase roast time slightly for crispness.
Spicy pineapple sesame: Stir a tablespoon of Sriracha into the sauce and finish with toasted sesame oil and crushed peanuts for crunch.
Low-sugar: Reduce honey to 1 tbsp and add a pinch of stevia or more pineapple juice for sweetness; use fresh pineapple which tends to be less sugary than canned syrup-packed chunks.

All Your Questions Answered

Q: Can I use frozen pineapple?
A: Yes — thaw and drain thoroughly before using to avoid excess moisture. Cut into bite-sized chunks if not already.

Q: What if my chicken dries out?
A: Check internal temperature with a thermometer and remove as soon as it hits 165°F (74°C). Consider using thighs next time for juicier results.

Q: Can I make the sauce ahead of time?
A: Absolutely. Make the sauce up to 3 days ahead and refrigerate in a sealed container. Reheat gently and stir before drizzling.

Q: How do I make this lower sodium?
A: Use low-sodium soy sauce or tamari and reduce added salt in the seasoning mix. You can also dilute soy with extra pineapple juice and a splash of water.

Q: Is this kid-friendly?
A: Yes — reduce or omit chili flakes and serve sauce on the side so picky eaters can control the sweet-savory balance.

Conclusion

This Hawaiian Chicken Sheet Pan is a bright, one-pan winner — fast to prep, richly flavored, and endlessly adaptable. Whether you’re feeding family on a busy weeknight or bringing something cheerful to a gathering, this recipe hits that sweet spot between effortless and impressive. For additional sheet-pan inspiration and to see variations from other cooking creators, check out this take on sheet-pan Hawaiian chicken by Sheet Pan Hawaiian Chicken | The Girl Who Ate Everything and another lovely version here: Sheet Pan Hawaiian Chicken – Erin Lives Whole.

If you make it, please share your photos and tweaks — I love hearing how readers personalize the flavors. Enjoy the roast, and aloha to easy weeknight happiness!