Introduction
Craving a vibrant, tropical-inspired meal that’s easy to prepare and bursting with flavor? Hawaiian Chicken Sheet Pan is your perfect go-to! This one-pan dish combines tender, marinated chicken with sweet pineapple, colorful bell peppers, and savory red onions, all roasted to caramelized perfection. The simple soy sauce marinade, infused with garlic and paprika, ties it all together with a balance of smoky, salty, and sweet notes. Ideal for weeknight dinners, meal prep, or casual gatherings, this recipe is beginner-friendly and requires minimal cleanup. Curious about how to create this island-inspired dish? Let’s dive into this straightforward recipe that’s sure to transport your taste buds to paradise!
Overview: Why Hawaiian Chicken Sheet Pan Is Special
Hawaiian Chicken Sheet Pan stands out for its delightful blend of sweet, savory, and smoky flavors in a fuss-free, one-pan format. The juicy chicken, soaked in a soy-based marinade, pairs perfectly with the natural sweetness of pineapple, while bell peppers and red onions add crunch and color. This recipe serves 4–6, comes together in about 45 minutes, and is versatile enough to customize with different veggies or proteins. Its vibrant presentation, nutrient-packed ingredients, and minimal dishwashing make it ideal for busy evenings or tropical-themed dinners.
- Time Requirement:
- Prep: 15 minutes
- Marinating: 15–30 minutes
- Cooking: 25–30 minutes
- Total: About 55–75 minutes
- Difficulty Level: Easy. Involves basic chopping, marinating, and roasting, perfect for beginners.
- Why It’s Special: This recipe serves 4–6, offers tropical sweet-savory flavors, and is a healthy, one-pan meal. It’s budget-friendly, great for any season, and ideal for quick dinners or meal prep.
Essential Ingredients
This sheet pan meal comes together with ingredients that create a flavorful, balanced dish. Here’s what you need and why each matters:
Protein
- Chicken Breast (2 lbs, diced): Provides lean, tender protein that absorbs the marinade well.
Vegetables and Fruit
- Bell Pepper (1 large, chopped): Adds vibrant color, mild sweetness, and crunch.
- Red Onion (1 medium, chopped): Contributes savory depth and slight sweetness when roasted.
- Pineapple Chunks (2 cups, fresh or canned, drained): Brings tropical sweetness and juicy texture.
Marinade
- Soy Sauce (2 tbsp): Delivers salty, umami flavor to balance the pineapple’s sweetness.
- Olive Oil (2 tbsp): Helps the marinade coat the chicken and promotes browning.
- Garlic Powder (1 tsp): Infuses savory, aromatic flavor.
- Paprika (1 tsp): Adds smoky warmth and subtle color.
- Salt and Pepper (to taste): Enhance overall flavors.
Substitutions and Variations
- Chicken: Swap for chicken thighs (roast 5 minutes longer), shrimp (roast 8–10 minutes), or tofu for vegetarian (roast 15–20 minutes).
- Bell Pepper: Use green, yellow, or orange bell peppers, or substitute with zucchini or mushrooms.
- Pineapple: Replace with mango or peaches for a different tropical twist; ensure canned fruit is well-drained.
- Soy Sauce: Use tamari or coconut aminos for gluten-free or lower-sodium options.
- Paprika: Swap for smoked paprika for extra smokiness or chili powder for a mild kick.
- Gluten-Free: Use gluten-free soy sauce, tamari, or coconut aminos.
- Add-Ins: Include 1 cup broccoli florets, carrots, or a sprinkle of sesame seeds for extra texture and flavor.
Step-by-Step Instructions
Follow these steps to create a Hawaiian Chicken Sheet Pan that’s vibrant, flavorful, and perfectly roasted:
- Preheat the Oven:
- Preheat your oven to 400°F (200°C) to ensure even cooking and caramelization.
- Beginner Tip: Allow the oven to fully preheat for consistent results; use an oven thermometer if needed.
- Create the Marinade:
- In a large mixing bowl, whisk together 2 tbsp soy sauce, 2 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, salt, and pepper until well combined.
- Beginner Tip: Whisk thoroughly to blend flavors; taste and adjust salt sparingly, as soy sauce is salty.
- Marinate the Chicken:
- Add 2 lbs diced chicken breast to the marinade, tossing to coat evenly.
- Let marinate for 15 minutes at room temperature, or up to 30 minutes in the fridge for deeper flavor.
- Beginner Tip: Dice chicken into 1-inch pieces for even cooking; stir halfway through marinating to ensure full coverage.
- Prep the Vegetables and Pineapple:
- Chop 1 large bell pepper and 1 medium red onion into bite-sized pieces (about 1-inch).
- If using fresh pineapple, cut 2 cups into chunks; if canned, drain well to avoid excess liquid.
- Beginner Tip: Cut ingredients uniformly for even roasting; pat canned pineapple dry to prevent a soggy dish.
- Assemble on the Sheet Pan:
- On a large sheet pan (lined with parchment or foil for easier cleanup, if desired), spread the marinated chicken, bell pepper, red onion, and pineapple chunks in a single layer.
- Ensure pieces are not overcrowded to promote even browning.
- Beginner Tip: Use a large enough pan (18×13 inches) to avoid steaming; toss ingredients in the marinade bowl first for even coating.
- Roast to Perfection:
- Place the sheet pan in the preheated oven and roast for 25–30 minutes, tossing gently with a spatula halfway through to ensure even cooking.
- The dish is done when the chicken reaches 165°F (74°C) internally and the vegetables are tender with slightly caramelized edges.
- Beginner Tip: Use a meat thermometer for accurate chicken doneness; check pineapple for slight browning for optimal flavor.
- Serve and Savor:
- Remove the pan from the oven and let rest for 3–5 minutes to allow flavors to meld.
- Serve hot over cooked rice, quinoa, or as a standalone dish, optionally garnished with chopped green onions or cilantro.
- Beginner Tip: Fluff rice before serving for a light base; scoop portions carefully to include chicken, veggies, and pineapple in each serving.
Cooking Tips
- Chicken Prep: Dice chicken evenly to ensure uniform cooking; pat dry before marinating for better marinade adhesion.
- Pineapple Choice: Fresh pineapple offers brighter flavor, but canned (in juice, not syrup) works well; drain thoroughly to avoid excess moisture.
- Even Roasting: Spread ingredients in a single layer and avoid piling; use two sheet pans if needed for larger batches.
- Marinade Timing: Don’t marinate longer than 1 hour, as soy sauce can make chicken too salty or soft.
- Flavor Boost: Add a splash of pineapple juice (1 tbsp) to the marinade for extra tropical sweetness, or sprinkle with sesame seeds after roasting.
Assembly: Building the Perfect Hawaiian Chicken Sheet Pan
This dish is all about creating a vibrant, tropical meal with minimal effort and maximum flavor. Here’s how to make it shine:
- Marinade Prep:
- Whisk marinade until smooth to ensure even flavor; coat chicken thoroughly to infuse every piece.
- Marinate in a bowl or resealable bag for easy cleanup and even coverage.
- Sheet Pan Arrangement:
- Arrange chicken, veggies, and pineapple in a single layer for even roasting; group similar ingredients loosely for balanced browning.
- Drizzle any remaining marinade over the pan (safe since it will cook fully) for extra flavor.
- Presentation Tips:
- Serve on a colorful platter or in bowls to highlight the golden chicken, bright peppers, and caramelized pineapple.
- Garnish with fresh herbs like cilantro or green onions for a pop of green and freshness.
- Pair with steamed rice, quinoa, or a side of Hawaiian rolls for a complete, island-inspired meal.
Serving Suggestions
- Main Dish: Serve over rice or quinoa for a hearty, balanced meal.
- Meal Prep: Divide into airtight containers for 3–4 days of lunches; reheat gently to preserve texture.
- Tropical Feast: Pair with a side of macaroni salad, grilled corn, or a fruit salad for a Hawaiian-inspired spread.
- Variations: Add a drizzle of teriyaki sauce, a sprinkle of chili flakes, or toasted coconut flakes for extra flair.
- Drinks: Pair with a pineapple-infused sparkling water, iced green tea, or a tropical cocktail like a mai tai.
Storage and Make-Ahead Tips
This dish is great for prep-ahead and stores well:
- Refrigerator: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F (175°C) for 8–10 minutes or microwave for 1–2 minutes, stirring to warm evenly.
- Freezer: Freeze cooked chicken and veggies in an airtight container for up to 2 months; thaw in the fridge overnight and reheat. Pineapple may soften, so add fresh if desired.
- Make-Ahead: Marinate chicken and chop veggies up to 1 day in advance; store separately in the fridge. Assemble and roast fresh for best texture.
- Serving Tip: Reheat with a splash of broth or water to restore moisture; add fresh herbs after reheating for vibrant flavor.
Recipe Variations
- Spicy Hawaiian Chicken: Add ½ tsp chili flakes or a splash of sriracha to the marinade for heat.
- Vegetarian Hawaiian Sheet Pan: Swap chicken for tofu or tempeh; marinate and roast for 15–20 minutes.
- Low-Carb Hawaiian Bowl: Serve over cauliflower rice or mixed greens instead of rice or quinoa.
- Teriyaki Twist: Replace soy sauce with teriyaki sauce and add 1 tsp grated ginger to the marinade.
- Gluten-Free Hawaiian Chicken: Use gluten-free soy sauce, tamari, or coconut aminos.
Nutritional Information (Approximate)
- Per Serving (1 of 6, without rice):
- Calories: 300 kcal
- Protein: 35 g
- Fat: 10 g
- Carbohydrates: 20 g
- Sugar: 12 g
- Sodium: 500 mg
- Note: Values are approximate and depend on specific brands, pineapple type, and ingredient amounts.
Conclusion
Hawaiian Chicken Sheet Pan is the ultimate easy, tropical-inspired meal, offering tender chicken, sweet pineapple, and vibrant veggies in every flavorful bite. With its one-pan preparation, customizable ingredients, and minimal cleanup, it’s a must-try for weeknight dinners, meal prep, or casual gatherings. This recipe is so colorful and satisfying, you’ll want to make it a regular in your rotation. So preheat that oven, toss that marinade, and get ready to enjoy a dish that’s pure island bliss!
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Hawaiian Chicken Sheet Pan
Description
Craving a vibrant, tropical-inspired meal that’s easy to prepare and bursting with flavor? Hawaiian Chicken Sheet Pan is your perfect go-to! This one-pan dish combines tender, marinated chicken with sweet pineapple, colorful bell peppers, and savory red onions, all roasted to caramelized perfection. The simple soy sauce marinade, infused with garlic and paprika, ties it all together with a balance of smoky, salty, and sweet notes. Ideal for weeknight dinners, meal prep, or casual gatherings, this recipe is beginner-friendly and requires minimal cleanup.
Ingredients
Protein
-
Chicken Breast (2 lbs, diced): Provides lean, tender protein that absorbs the marinade well.
Vegetables and Fruit
-
Bell Pepper (1 large, chopped): Adds vibrant color, mild sweetness, and crunch.
-
Red Onion (1 medium, chopped): Contributes savory depth and slight sweetness when roasted.
-
Pineapple Chunks (2 cups, fresh or canned, drained): Brings tropical sweetness and juicy texture.
Marinade
-
Soy Sauce (2 tbsp): Delivers salty, umami flavor to balance the pineapple’s sweetness.
-
Olive Oil (2 tbsp): Helps the marinade coat the chicken and promotes browning.
-
Garlic Powder (1 tsp): Infuses savory, aromatic flavor.
-
Paprika (1 tsp): Adds smoky warmth and subtle color.
-
Salt and Pepper (to taste): Enhance overall flavors.
Substitutions and Variations
-
Chicken: Swap for chicken thighs (roast 5 minutes longer), shrimp (roast 8–10 minutes), or tofu for vegetarian (roast 15–20 minutes).
-
Bell Pepper: Use green, yellow, or orange bell peppers, or substitute with zucchini or mushrooms.
-
Pineapple: Replace with mango or peaches for a different tropical twist; ensure canned fruit is well-drained.
-
Soy Sauce: Use tamari or coconut aminos for gluten-free or lower-sodium options.
-
Paprika: Swap for smoked paprika for extra smokiness or chili powder for a mild kick.
-
Gluten-Free: Use gluten-free soy sauce, tamari, or coconut aminos.
-
Add-Ins: Include 1 cup broccoli florets, carrots, or a sprinkle of sesame seeds for extra texture and flavor.
Instructions
-
Preheat the Oven:
-
Preheat your oven to 400°F (200°C) to ensure even cooking and caramelization.
-
Beginner Tip: Allow the oven to fully preheat for consistent results; use an oven thermometer if needed.
-
-
Create the Marinade:
-
In a large mixing bowl, whisk together 2 tbsp soy sauce, 2 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, salt, and pepper until well combined.
-
Beginner Tip: Whisk thoroughly to blend flavors; taste and adjust salt sparingly, as soy sauce is salty.
-
-
Marinate the Chicken:
-
Add 2 lbs diced chicken breast to the marinade, tossing to coat evenly.
-
Let marinate for 15 minutes at room temperature, or up to 30 minutes in the fridge for deeper flavor.
-
Beginner Tip: Dice chicken into 1-inch pieces for even cooking; stir halfway through marinating to ensure full coverage.
-
-
Prep the Vegetables and Pineapple:
-
Chop 1 large bell pepper and 1 medium red onion into bite-sized pieces (about 1-inch).
-
If using fresh pineapple, cut 2 cups into chunks; if canned, drain well to avoid excess liquid.
-
Beginner Tip: Cut ingredients uniformly for even roasting; pat canned pineapple dry to prevent a soggy dish.
-
-
Assemble on the Sheet Pan:
-
On a large sheet pan (lined with parchment or foil for easier cleanup, if desired), spread the marinated chicken, bell pepper, red onion, and pineapple chunks in a single layer.
-
Ensure pieces are not overcrowded to promote even browning.
-
Beginner Tip: Use a large enough pan (18×13 inches) to avoid steaming; toss ingredients in the marinade bowl first for even coating.
-
-
Roast to Perfection:
-
Place the sheet pan in the preheated oven and roast for 25–30 minutes, tossing gently with a spatula halfway through to ensure even cooking.
-
The dish is done when the chicken reaches 165°F (74°C) internally and the vegetables are tender with slightly caramelized edges.
-
Beginner Tip: Use a meat thermometer for accurate chicken doneness; check pineapple for slight browning for optimal flavor.
-
-
Serve and Savor:
-
Remove the pan from the oven and let rest for 3–5 minutes to allow flavors to meld.
-
Serve hot over cooked rice, quinoa, or as a standalone dish, optionally garnished with chopped green onions or cilantro.
-
Beginner Tip: Fluff rice before serving for a light base; scoop portions carefully to include chicken, veggies, and pineapple in each serving.
-
Cooking Tips
-
Chicken Prep: Dice chicken evenly to ensure uniform cooking; pat dry before marinating for better marinade adhesion.
-
Pineapple Choice: Fresh pineapple offers brighter flavor, but canned (in juice, not syrup) works well; drain thoroughly to avoid excess moisture.
-
Even Roasting: Spread ingredients in a single layer and avoid piling; use two sheet pans if needed for larger batches.
-
Marinade Timing: Don’t marinate longer than 1 hour, as soy sauce can make chicken too salty or soft.
-
Flavor Boost: Add a splash of pineapple juice (1 tbsp) to the marinade for extra tropical sweetness, or sprinkle with sesame seeds after roasting.
FAQs
Q: Can I use chicken thighs instead of breasts?
A: Yes! Chicken thighs are juicier; dice into 1-inch pieces and roast for 28–32 minutes, checking for 165°F (74°C).
Q: Will canned pineapple make the dish soggy?
A: Not if drained well. Pat canned pineapple chunks dry with paper towels to remove excess liquid before roasting.
Q: Can I grill the ingredients instead of roasting?
A: Yes! Thread chicken, veggies, and pineapple onto skewers and grill over medium heat for 10–12 minutes, turning occasionally, until chicken reaches 165°F (74°C).
Q: Is the marinade very salty?
A: The 2 tbsp soy sauce adds balanced umami, not overpowering saltiness. Use low-sodium soy sauce or coconut aminos for less salt.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 3 days or freeze for 2 months. See storage tips above for details.
Q: Can I make this vegan?
A: Yes! Use tofu or tempeh instead of chicken, marinate with the same ingredients, and roast for 15–20 minutes; ensure soy sauce is vegan-friendly.