Hawaiian Chicken Sheet Pan Meal

This Hawaiian Chicken Sheet Pan Meal is perfect for busy nights when you want something flavorful and satisfying without spending hours in the kitchen. Juicy chicken, sweet pineapple, and colorful peppers come together on a single pan for an easy clean-up and a tropical-inspired dinner the whole family will love.

I first tried this recipe when I was craving takeout but had to stay Whole30 and it instantly became a weeknight favorite the bright colors always put everyone in a good mood

Ingredients

• Chicken breast or boneless skinless chicken thighs: choose fresh and firm meat for juicy tenderness
• Red bell pepper: look for glossy vibrant peppers for maximum sweetness and crunch
• Orange bell pepper: adds even more color and a subtle fruity note pick firm heavy peppers
• Red onion: offers gentle sweetness and a little crunch choose ones with tight shiny skins
• Pineapple chunks: bring a tropical sweet note opt for ripe juicy pineapple for the best flavor
• Primal Kitchen Foods Hawaiian BBQ Sauce: supplies tangy island flavor use your favorite Whole30 compliant sauce if needed
• Avocado oil: to keep everything juicy and roast evenly go for cold pressed avocado oil for its neutral taste
• Salt: enhances all the dish’s flavors use fine sea salt to evenly season
• Lime juice: adds freshness and zing select limes that feel heavy for their size for juiciness
• Cilantro and white sesame seeds for garnish: providing a pop of color and extra texture always add right before serving

Instructions

Prepare the Oven and Pan:

Preheat the oven to 350 degrees Make sure your sheet pan is lined with parchment paper and lightly sprayed with avocado oil so nothing sticks and cleanup is super easy

Season and Combine the Chicken:

Cube your chicken and place it in a mixing bowl Sprinkle with salt and drizzle with avocado oil This step is key for tender juicy bites

Layer in the Veggies and Sauce:

Add chopped red bell pepper orange bell pepper red onion and the Hawaiian BBQ sauce to your chicken Gently toss everything together with your hands to get an even coating this guarantees every bite is loaded with flavor

Start Roasting:

Spread everything evenly on the prepared baking sheet Bake in the oven for 20 minutes to allow the chicken to start cooking and the veggies to soften

Add Pineapple and Finish Cooking:

After 20 minutes pull the pan out and scatter pineapple chunks evenly over the top Return to oven and roast for another 10 to 20 minutes or until chicken is cooked through and registers 165 degrees This step keeps the pineapple juicy and prevents overcooking

Finish with Lime and Garnish:

Remove pan from oven Squeeze lime juice all over for brightness then sprinkle with cilantro and sesame seeds right before serving

Serve:

Spoon onto plates Serve over cauliflower rice for low carb or with steamed white rice if you prefer a gluten free option

My favorite touch is the squeeze of fresh lime right at the end it brightens all the flavors and takes me back to our sunset picnics in the backyard where everyone raced to grab the crispiest pineapple pieces I always save extra cilantro to toss on top for a burst of color

Storage Tips

Store leftovers in an airtight container in the fridge for up to three days To reheat spread out on a baking sheet and warm in the oven at 300 degrees for 10 minutes for best texture Microwaving will work in a pinch but the chicken stays juicier if reheated gently

Ingredient Substitutions

Swap the chicken for turkey breast or shrimp for a twist Use yellow bell peppers or green for a more savory flavor If you cannot find Whole30 compliant Hawaiian BBQ sauce try your favorite clean barbecue sauce with a splash of pineapple juice

Serving Suggestions

For Whole30 or keto serve with cauliflower rice and a big green salad If you are not avoiding grains this chicken and pineapple mixture pairs perfectly with coconut rice or wrapped in lettuce cups for a fresh lunch

Cultural and Historical Context

Sweet and savory flavors paired with grilled meats are classic in Hawaiian cuisine Inspired by traditional island barbecue this meal is a healthy adaptation that uses modern Sheet Pan cooking for easy weeknight convenience Many families in Hawaii use pineapple and pepper glazes for special gatherings

Seasonal Adaptations

Grill the chicken and veggies outdoors in summer for a smoky touch Substitute butternut squash for bell pepper in fall for a hearty twist In winter serve with sauteed greens to balance the sweetness

Success Stories

Many friends share that this dish helped them stick to their healthy eating goals even on busy nights Kids love building their bowls with extra pineapple and BBQ sauce A cousin once brought these leftovers on a hiking trip and said the cold bites were just as satisfying on the go

Freezer Meal Conversion

To freeze simply assemble the raw chicken veggies and sauce in a freezer safe bag freeze flat Thaw overnight in fridge before baking as written Add pineapple chunks right before roasting to keep them juicy and fresh

This dish is sure to bring tropical vibes and a burst of color to your dinner table. Enjoy the freshness and flavor in every bite.

Common Recipe Questions

→ Can I use chicken thighs instead of breasts?

Absolutely! Use boneless, skinless thighs for richer flavor and juicy texture. Cut into cubes for even roasting.

→ Is fresh or canned pineapple better?

Fresh pineapple delivers the best flavor and texture, but canned (drained) pineapple chunks work well in a pinch.

→ How do I keep the vegetables from getting soggy?

Spread ingredients in an even layer, avoid overcrowding, and add pineapple halfway through to maintain texture.

→ Can I make this meal ahead of time?

Yes, prep all ingredients in advance and store refrigerated. Bake just before serving for best results.

→ Does this dish work for Whole30 and paleo diets?

Yes, as long as the BBQ sauce used is compliant, this meal meets Whole30, paleo, and low carb guidelines.

→ What can I serve with this meal?

Cauliflower rice keeps it low carb, or opt for white or brown rice for a gluten-free option.