This Tropical Hawaiian Chicken on a Sheet Pan is a simple yet flavorful dish that brings the taste of the islands right to your kitchen. With juicy chicken, sweet pineapple, and vibrant bell peppers, all roasted to perfection, this meal is an easy way to enjoy a tropical-inspired dinner with minimal effort.
Why You’ll Love This Recipe
- Quick and easy – Everything cooks on a single sheet pan, making cleanup a breeze.
- Packed with flavor – A perfect balance of sweet, savory, and a touch of spice.
- Healthy and nutritious – Lean protein, fresh veggies, and wholesome ingredients.
- Great for meal prep – Make ahead and store for easy meals throughout the week.
- Versatile – Serve with rice, quinoa, or a fresh salad for a complete meal.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Chicken breasts, boneless and skinless
- Pineapple chunks (fresh or canned)
- Red bell pepper, sliced
- Red onion, sliced
- Olive oil
- Soy sauce
- Honey
- Garlic powder
- Ground ginger
- Chili flakes (optional)
- Salt and pepper
- Fresh cilantro for garnish (optional)
Directions
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix together the olive oil, soy sauce, honey, garlic powder, ground ginger, chili flakes (if using), salt, and pepper.
- Arrange the chicken breasts on a sheet pan and pour the marinade over them, ensuring they are well coated.
- Scatter the pineapple chunks, red bell pepper, and onion slices around the chicken on the pan.
- Roast for 25 to 30 minutes, until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
- Garnish with fresh cilantro before serving. Enjoy!
Servings and Timing
- Servings: 2
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Total Time: 35-40 minutes
Variations
- Swap the protein: Use boneless skinless thighs instead of chicken breasts for a juicier result.
- Add more veggies: Try adding zucchini, carrots, or snap peas for extra color and crunch.
- Make it spicier: Increase the chili flakes or add a drizzle of sriracha before serving.
- Try different sauces: Swap soy sauce for teriyaki sauce for an even sweeter, richer flavor.
- Serve differently: Enjoy over rice, cauliflower rice, or wrapped in lettuce for a low-carb option.
Storage/Reheating
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: You can freeze cooked chicken and vegetables in a sealed container for up to 2 months.
- Reheating: Warm in the oven at 350°F (175°C) for about 10 minutes or microwave for 1-2 minutes until heated through.
FAQs
How do I know when the chicken is fully cooked?
The safest way is to use a meat thermometer—chicken is fully cooked when it reaches an internal temperature of 165°F (75°C).
Can I use canned pineapple instead of fresh?
Yes, canned pineapple works great! Just be sure to drain it well to avoid excess moisture on the sheet pan.
What can I serve with this dish?
Serve it over steamed rice, quinoa, or with a side of roasted sweet potatoes for a well-rounded meal.
Can I make this dish ahead of time?
Yes! You can marinate the chicken and prep the vegetables a few hours in advance, then just pop everything in the oven when ready to cook.
Is this recipe gluten-free?
To make it gluten-free, use a gluten-free soy sauce or coconut aminos.
Can I use frozen chicken?
It’s best to use fresh or thawed chicken to ensure even cooking. If using frozen, make sure to fully defrost it first.
What if I don’t have a sheet pan?
You can use a baking dish or even a cast-iron skillet, but ensure the ingredients are spread out evenly for even roasting.
Can I use other types of peppers?
Absolutely! Yellow or orange bell peppers add a slightly sweeter flavor to the dish.
How do I make it vegetarian?
Swap the chicken for tofu or tempeh and adjust the cooking time accordingly.
Can I double the recipe?
Yes! Just use a larger sheet pan or two separate pans to avoid overcrowding and ensure everything roasts evenly.
Conclusion
This Tropical Hawaiian Chicken on a Sheet Pan is an effortless way to bring fresh, bold flavors to your dinner table. It’s simple, delicious, and perfect for busy nights when you want a wholesome meal without a lot of fuss. Whether you serve it over rice or enjoy it on its own, this dish is sure to become a favorite!
Print
Tropical Hawaiian Chicken on a Sheet Pan
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Total Time: 35-40 minutes
- Yield: 2 servings
- Category: Main Course
- Method: Roasting
- Cuisine: Hawaiian, Tropical
- Diet: Gluten Free
Description
This Tropical Hawaiian Chicken on a Sheet Pan is a quick, easy, and flavorful meal that brings island-inspired flavors to your kitchen. Juicy chicken, sweet pineapple, and vibrant bell peppers are roasted together in a savory-sweet marinade, creating a delicious dinner with minimal cleanup. Perfect for busy weeknights, meal prep, or a healthy family meal!
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup pineapple chunks (fresh or canned, drained)
- 1 red bell pepper, sliced
- ½ red onion, sliced
- 2 tbsp olive oil
- 3 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp honey
- 1 tsp garlic powder
- ½ tsp ground ginger
- ¼ tsp chili flakes (optional)
- Salt and pepper, to taste
- Fresh cilantro for garnish (optional)
Instructions
1️⃣ Preheat oven to 400°F (200°C).
2️⃣ In a small bowl, mix olive oil, soy sauce, honey, garlic powder, ground ginger, chili flakes, salt, and pepper.
3️⃣ Place chicken breasts on a sheet pan and coat them with the marinade.
4️⃣ Scatter pineapple, red bell pepper, and red onion around the chicken.
5️⃣ Roast for 25-30 minutes until the chicken reaches 165°F (75°C) and the veggies are tender.
6️⃣ Garnish with fresh cilantro and serve!
Notes
✔ Swap Protein – Try chicken thighs or even shrimp for a twist.
✔ Make It Spicier – Add more chili flakes or a drizzle of sriracha.
✔ Serve Differently – Enjoy over rice, quinoa, or wrapped in lettuce for a low-carb meal.
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