Hawaiian Chicken Sheet Pan Recipe

Sheet pan dinners have become a weeknight staple in our home, and for good reason! They’re the epitome of easy cooking – minimal prep, quick cleanup, and maximum flavor. But when I stumbled upon this Hawaiian Chicken Sheet Pan recipe, I knew we were in for a treat. The promise of tropical flavors, juicy chicken, and vibrant veggies all cooked together on one pan? Sign me up! And let me tell you, this recipe didn’t just meet expectations; it completely blew them out of the water. From the first whiff of the smoky-sweet aroma filling the kitchen to the last satisfying bite, this dish is a winner. Even my picky eaters, who sometimes balk at new flavors, devoured every last piece of chicken and pineapple. The combination of savory chicken, sweet pineapple, and tangy BBQ sauce is simply irresistible. Plus, knowing it’s packed with veggies and relatively low in calories makes it a guilt-free indulgence. If you’re looking for a meal that’s both healthy and bursting with flavor, look no further. This Hawaiian Chicken Sheet Pan is about to become your new family favorite, just like it has become ours. Get ready to bring a taste of the islands to your dinner table without ever leaving your kitchen!

Ingredients: Your Tropical Flavor Powerhouse

This Hawaiian Chicken Sheet Pan recipe is built on a foundation of fresh, flavorful ingredients that work together to create a symphony of tastes and textures. Each ingredient plays a crucial role in delivering that signature sweet, smoky, and tangy Hawaiian flavor profile while keeping the dish nutritious and satisfying. Let’s break down each component and understand why they are essential to this culinary journey:

For the Chicken and Marinade:

• ▢ 1.5 lb Chicken Breasts, Cut into 1-inch Cubes: The star of the show, chicken breast provides a lean and protein-rich base for this meal. Opting for boneless, skinless chicken breasts ensures quicker cooking and a healthier profile. Cubing the chicken into 1-inch pieces is key for even cooking on the sheet pan and allows for maximum surface area to soak up all those delicious marinade flavors. Chicken breast is a fantastic source of lean protein, vital for muscle building, satiety, and overall bodily functions. Its mild flavor also makes it a perfect canvas to absorb the vibrant tastes of the Hawaiian-inspired marinade. You can also use chicken thighs for a richer flavor, but be mindful that they will have a higher fat content and might require slightly longer cooking time to ensure they are cooked through.
• ▢ 1 tbsp Olive Oil: Olive oil is the healthy fat foundation for our marinade. It not only helps to bind the spices and distribute them evenly over the chicken but also contributes to keeping the chicken moist and tender during baking. Olive oil is rich in monounsaturated fats, known for their heart-health benefits. It also adds a subtle fruity flavor that complements the other ingredients without overpowering them. Choose extra virgin olive oil for the best flavor and nutritional benefits.
• ▢ 1 tbsp Garlic Powder: Garlic powder brings a robust, savory depth to the marinade that is essential for balancing the sweetness of the BBQ sauce and pineapple. Garlic is known for its potent flavor and numerous health benefits, including immune-boosting properties and antioxidants. Garlic powder is a convenient and readily available way to infuse the dish with that classic garlic taste without the need for mincing fresh garlic.
• ▢ 2 tsp Coriander Powder: Coriander powder, derived from ground coriander seeds, adds a warm, citrusy, and slightly nutty note to the spice blend. It’s a key ingredient in many cuisines and brings a layer of complexity to the flavor profile of this Hawaiian chicken. Coriander is not only flavorful but also contains antioxidants and is believed to aid digestion. Its subtle warmth enhances the overall spice blend without being overpowering.
• ▢ 2 tsp Ginger Powder: Ginger powder introduces a warm, slightly spicy, and aromatic element to the marinade. It pairs beautifully with garlic and coriander, creating a balanced and flavorful spice base. Ginger is renowned for its anti-inflammatory properties and potential digestive benefits. Ginger powder provides a convenient way to incorporate ginger’s distinct flavor into the marinade, adding a touch of zing and depth.
• ▢ ½ tsp Salt: Salt is a crucial flavor enhancer, bringing out the best in all the other ingredients. It balances the sweetness and acidity in the dish and is essential for seasoning the chicken properly. Salt is vital for bodily functions and helps to enhance the natural flavors of food. Use regular table salt or sea salt, adjusting the amount to your taste preference.
• ▢ ¼ tsp Black Pepper: Black pepper adds a subtle warmth and a slight bite to the marinade, complementing the other spices and adding another layer of flavor complexity. Black pepper is a common spice with antioxidant properties and a distinctive pungent flavor that enhances savory dishes. Freshly ground black pepper is always preferred for its more intense aroma and taste, but pre-ground black pepper works just as well for convenience.

For the Sheet Pan Vegetables and Sauce:

• ▢ 1 Red Bell Pepper, Diced: Red bell pepper not only adds vibrant color to the sheet pan but also a sweet and slightly fruity flavor. Bell peppers are packed with vitamins, especially vitamin C and vitamin A, making them a nutritious addition to the meal. Red bell peppers are sweeter than green bell peppers and add a beautiful visual appeal to the dish. They also provide a satisfying crunch and texture when roasted.
• ▢ 1 Yellow Bell Pepper, Diced: Yellow bell pepper, like its red counterpart, contributes to the visual appeal and nutritional value of the dish. It offers a slightly milder and sweeter flavor compared to red bell pepper, adding another dimension to the vegetable medley. Yellow bell peppers are also rich in vitamins and antioxidants, contributing to a healthy and balanced meal.
• ▢ 1 Green Bell Pepper, Diced: Green bell pepper provides a slightly more bitter and herbaceous flavor compared to red and yellow bell peppers. It adds a contrasting taste note and further enhances the visual appeal with its vibrant green color. While slightly less sweet than other bell peppers, green bell peppers are still a good source of vitamins and fiber. They add a nice bite and a different flavor profile to the mix.
• ▢ 1 Red Onion, Cut into Chunks: Red onion brings a pungent and slightly sweet flavor to the sheet pan. When roasted, red onion softens and caramelizes, adding a delightful sweetness that complements the other flavors. Red onions are rich in antioxidants and add a distinct flavor that is more pronounced than white or yellow onions. Cutting them into chunks ensures they roast evenly and retain some texture.
• ▢ ½ cup Hawaiian-style BBQ Sauce (use Primal Kitchen for dairy-free option): The BBQ sauce is the key to that signature Hawaiian flavor. It provides the sweetness, tanginess, and smoky notes that define this dish. Using a Hawaiian-style BBQ sauce adds a tropical twist with often a hint of pineapple or other fruit. For those who are dairy-free, Primal Kitchen offers a delicious dairy-free BBQ sauce option that doesn’t compromise on flavor. Be sure to check the label for ingredients and choose a sauce that fits your dietary needs and preferences. The BBQ sauce not only flavors the chicken and vegetables but also creates a delicious glaze as it bakes.
• ▢ 1 cup Pineapple Chunks, Drained if Canned: Pineapple chunks are the quintessential tropical element in this Hawaiian Chicken Sheet Pan. They add a burst of sweetness and a juicy, tangy counterpoint to the savory chicken and vegetables. Fresh pineapple is always a great option, but canned pineapple chunks (drained) are a convenient and readily available alternative. The pineapple caramelizes slightly during baking, enhancing its sweetness and adding a wonderful texture contrast.

For Garnish (Optional but Recommended):

• ▢ 1 Fresh Lime, Juiced: Fresh lime juice adds a bright, acidic finish that cuts through the richness of the BBQ sauce and brightens up all the flavors. A squeeze of fresh lime juice at the end is like a flavor wake-up call, adding a final touch of freshness and zing.
• ▢ Sesame Seeds: Sesame seeds provide a nutty flavor and a pleasant textural crunch as a garnish. They also add a visual appeal to the finished dish. Toasted sesame seeds will offer an even more intense nutty flavor.
• ▢ Cilantro, Chopped: Fresh cilantro adds a vibrant, herbaceous, and slightly citrusy note that complements the tropical flavors of the dish. Cilantro is a popular herb in many cuisines and adds a fresh and bright element. If you are not a fan of cilantro, you can substitute with chopped parsley or green onions.

By combining these thoughtfully selected ingredients, this Hawaiian Chicken Sheet Pan recipe delivers a balanced, flavorful, and nutritious meal that’s perfect for a weeknight dinner or a casual gathering. Each ingredient contributes to the overall taste, texture, and nutritional profile, making this dish a true culinary delight.

Instructions: Easy Steps to Hawaiian Flavor Paradise

This Hawaiian Chicken Sheet Pan recipe is delightfully simple to prepare, making it perfect for busy weeknights. Follow these easy-to-understand instructions to bring this tropical flavor paradise to your table:

1. Preheat the Oven and Prepare the Baking Sheet: Start by preheating your oven to 350°F (175°C). This ensures the oven is at the correct temperature for even cooking right from the start. While the oven is preheating, take a large baking sheet – the bigger the better to avoid overcrowding – and spray it generously with cooking oil spray. This prevents the chicken and vegetables from sticking to the pan, making cleanup a breeze and ensuring even browning. Non-stick baking sheets work best, but if you don’t have one, you can line a regular baking sheet with parchment paper for easier cleanup.
2. Prepare the Marinade and Coat the Chicken: In a large mixing bowl, combine the olive oil, garlic powder, coriander powder, ginger powder, salt, and black pepper. This spice blend is the foundation of the Hawaiian flavor profile, bringing warmth, depth, and a touch of spice. Mix these spices together thoroughly with the olive oil until they are well combined, creating a fragrant marinade base. Now, add the cubed chicken breasts to the bowl. Toss the chicken with the spice mixture until each piece is fully coated. Ensure that every cube of chicken is generously covered in the spices for maximum flavor infusion. You can use your hands or tongs to toss the chicken, ensuring even distribution of the marinade.
3. Add Vegetables and BBQ Sauce: To the same bowl with the marinated chicken, add the diced red bell pepper, yellow bell pepper, green bell pepper, and red onion chunks. These vegetables will roast alongside the chicken, absorbing the marinade flavors and adding vibrant colors and nutrients to the dish. Next, pour in the Hawaiian-style BBQ sauce (remember to use a dairy-free option like Primal Kitchen if needed). The BBQ sauce is the key to that sweet, tangy, and smoky Hawaiian flavor.
4. Coat Everything with BBQ Sauce: Now, it’s time to get your hands involved! Use your clean hands to toss all of the ingredients – the chicken, bell peppers, and red onion – with the BBQ sauce. This ensures that every piece of chicken and vegetable is thoroughly coated in the sauce, maximizing flavor in every bite. Massage the sauce into the ingredients, making sure everything is glistening with the BBQ goodness.
5. Spread on the Baking Sheet: Spread the saucy chicken and vegetable mixture onto the prepared baking sheet. Arrange the ingredients in a single layer as evenly as possible. Avoid overcrowding the pan, as this can lead to steaming instead of roasting, resulting in less browning and potentially uneven cooking. If necessary, use two baking sheets to ensure everything has enough space. Spreading them evenly allows for optimal heat circulation and ensures that everything cooks through and browns nicely.
6. Bake and Add Pineapple: Place the baking sheet in the preheated oven and bake for 20 minutes. After 20 minutes, remove the baking sheet from the oven. Now, sprinkle the pineapple chunks throughout the whole baking sheet, distributing them evenly among the chicken and vegetables. Adding the pineapple later in the baking process prevents it from becoming overly mushy and allows it to caramelize slightly while still retaining its juicy sweetness.
7. Continue Baking Until Chicken is Cooked Through: Pop the baking sheet back into the oven for another 10-15 minutes, or until the chicken is fully cooked through. The internal temperature of the chicken should reach 165°F (74°C) to ensure it is safe to eat. You can use a meat thermometer to check the temperature of the thickest part of a chicken cube. The vegetables should be tender-crisp, and the pineapple should be heated through and slightly caramelized.
8. Garnish and Serve: Once the chicken is cooked, remove the baking sheet from the oven. Now it’s time to add the finishing touches! Squeeze fresh lime juice over the entire sheet pan. The lime juice adds a bright, acidic counterpoint that balances the sweetness and richness of the dish. Sprinkle sesame seeds and chopped cilantro over the top for garnish. Sesame seeds add a nutty crunch, and cilantro provides a fresh, herbaceous note. These garnishes not only enhance the flavor but also add visual appeal. Serve immediately and enjoy your delicious Hawaiian Chicken Sheet Pan!

Following these simple steps will guide you to create a flavorful and satisfying Hawaiian Chicken Sheet Pan meal that’s perfect for any occasion. The ease of preparation and minimal cleanup make it a weeknight winner, while the vibrant flavors make it a dish impressive enough for guests.

Nutrition Facts: Deliciously Healthy

This Hawaiian Chicken Sheet Pan is not only incredibly flavorful but also boasts impressive nutritional stats, making it a guilt-free and healthy meal option. Here’s a breakdown of the approximate nutrition facts per serving:

• Calories: Approximately 399 calories
• Protein: 43.05 grams
• Carbohydrates: 24 grams
• Fat: 11.7 grams

Serving Size: This recipe is designed to serve 4 bowls, making it perfect for a family dinner or meal prep for the week.

Key Nutritional Highlights:

• Low in Calories: With approximately 399 calories per serving, this meal is a great option for those watching their calorie intake or aiming for weight management. It provides a satisfying and flavorful meal without being overly calorie-dense.
• High in Protein: Packing over 43 grams of protein per serving, this dish is an excellent source of lean protein. Protein is essential for building and repairing tissues, supporting muscle growth, promoting satiety, and maintaining overall health.
• Moderate in Carbohydrates: At 24 grams of carbohydrates per serving, this meal provides a moderate amount of carbs, primarily from vegetables and pineapple. These carbohydrates provide energy and fiber, contributing to a balanced diet.
• Relatively Low in Fat: With just 11.7 grams of fat per serving, this recipe is relatively low in fat, especially considering the protein content. The fat primarily comes from olive oil and the chicken itself, with healthy monounsaturated fats from the olive oil.
• Gluten-Free and Dairy-Free: This recipe is naturally gluten-free and dairy-free, making it suitable for individuals with gluten sensitivities, celiac disease, or dairy allergies. By using a dairy-free BBQ sauce like Primal Kitchen, you can ensure the entire dish aligns with these dietary needs.
• Rich in Vitamins and Minerals: Thanks to the abundance of bell peppers, red onion, and pineapple, this sheet pan meal is packed with essential vitamins and minerals. Bell peppers are excellent sources of vitamin C and vitamin A, while pineapple provides vitamin C and bromelain, an enzyme with anti-inflammatory properties.
• Good Source of Fiber: The vegetables in this dish contribute a good amount of dietary fiber, which is important for digestive health, regulating blood sugar levels, and promoting feelings of fullness.

Important Note: These nutrition facts are estimates and can vary slightly depending on the specific brands of ingredients used, the size of the chicken breasts, and the exact portion sizes. For the most accurate nutritional information, you can use a nutrition calculator and input the specific ingredients you use.

Overall, this Hawaiian Chicken Sheet Pan is a nutritionally balanced meal that is both delicious and good for you. It’s a fantastic way to enjoy flavorful food while staying on track with your health and wellness goals.

Preparation Time: Quick and Convenient

One of the biggest advantages of sheet pan meals is their speed and convenience, and this Hawaiian Chicken Sheet Pan is no exception. Here’s a breakdown of the preparation and cooking times:

• Prep Time: 5 minutes
• Cook Time: 35 minutes
• Total Time: 40 minutes

Why is it so quick?

• Minimal Chopping: The recipe primarily involves dicing bell peppers, chunking red onion, and cubing chicken. These are relatively quick and straightforward tasks that can be done efficiently.
• One-Pan Cooking: Everything cooks together on a single sheet pan, eliminating the need for multiple pots and pans and significantly reducing cleanup time.
• Simple Marinade: The marinade is a quick mix of olive oil and dry spices – no lengthy marinating time required. You can toss the chicken with the spices and immediately proceed with the recipe.
• Hands-Off Baking: Once the sheet pan is in the oven, most of the cooking process is hands-off, allowing you to focus on other tasks or simply relax while dinner cooks.

Perfect for Busy Weeknights:

The short prep time of just 5 minutes makes this recipe ideal for busy weeknights when you need to get dinner on the table quickly. You can easily prep the vegetables and chicken while the oven preheats, and then let the oven do the rest of the work. The total time of 40 minutes from start to finish means you can have a delicious and healthy meal ready in under an hour, even on your busiest days.

Meal Prep Friendly:

The quick prep and cook time also make this recipe great for meal prepping. You can easily double or triple the recipe on the weekend and have healthy and flavorful lunches or dinners ready for the entire week. The cooked chicken and vegetables store well in the refrigerator and can be reheated quickly in the microwave or oven.

In summary, the Hawaiian Chicken Sheet Pan is a winner in terms of time efficiency. Its minimal prep and cook times make it a go-to recipe for anyone looking for a healthy, delicious, and quick meal solution.

How to Serve: Versatile and Delicious

This Hawaiian Chicken Sheet Pan is incredibly versatile and can be served in a variety of delicious ways. Here are some serving suggestions to inspire your culinary creativity:

• Classic Bowls:
  • Over Rice: Serve the Hawaiian Chicken and vegetables over a bed of fluffy cooked rice. White rice, brown rice, or coconut rice all pair wonderfully.
  • With Quinoa: For a healthier grain option, serve it over quinoa. Quinoa adds protein and fiber and has a slightly nutty flavor that complements the dish.
  • Cauliflower Rice: For a low-carb option, serve it over cauliflower rice. This is a great way to keep the meal light and packed with vegetables.
• Wraps and Sandwiches:
  • Lettuce Wraps: For a light and refreshing meal, serve the Hawaiian Chicken in crisp lettuce wraps. Butter lettuce or romaine lettuce leaves work well.
  • Tortillas: Warm tortillas and fill them with the Hawaiian Chicken and vegetables for delicious and easy tacos or wraps. Add your favorite taco toppings like salsa, guacamole, or sour cream (or dairy-free alternative).
  • Buns or Bread: Pile the Hawaiian Chicken and vegetables onto burger buns or crusty bread for hearty sandwiches.
• Salads and Lighter Options:
  • Hawaiian Chicken Salad: Let the chicken and vegetables cool slightly and toss them with mixed greens, a light vinaigrette, and extra pineapple chunks for a refreshing salad.
  • Grain Bowls: Create a vibrant grain bowl by combining the Hawaiian Chicken with cooked grains (like farro or barley), mixed greens, avocado, and a drizzle of lime dressing.
  • Skewer Appetizers: Thread the cooked chicken and vegetable chunks onto skewers for a fun appetizer. Serve with extra BBQ sauce for dipping.
• Side Dish Pairings:
  • Coleslaw: Creamy coleslaw or a vinegar-based slaw provides a cool and crunchy contrast to the warm Hawaiian Chicken.
  • Macaroni Salad: A classic Hawaiian macaroni salad is a perfect side dish for a truly authentic island-inspired meal.
  • Grilled Corn on the Cob: Grilled corn adds a sweet and smoky element that complements the flavors of the sheet pan.
  • Green Salad: A simple green salad with a light vinaigrette provides a fresh and healthy side.
• Topping Ideas:
  • Avocado: Sliced or diced avocado adds creaminess and healthy fats.
  • Scallions: Sliced scallions add a mild oniony flavor and a pop of green color.
  • Jalapeños: For those who like a little heat, add sliced jalapeños.
  • Mango Salsa: Mango salsa brings extra tropical sweetness and a vibrant flavor.
  • Coconut Flakes: Toasted coconut flakes add a nutty sweetness and texture.

No matter how you choose to serve it, this Hawaiian Chicken Sheet Pan is sure to be a crowd-pleaser. Its versatility allows you to adapt it to your preferences and create a meal that perfectly suits your taste and occasion.

Additional Tips for Sheet Pan Success

To ensure your Hawaiian Chicken Sheet Pan turns out perfectly every time, here are five helpful tips to keep in mind:

1. Don’t Overcrowd the Pan: This is crucial for proper roasting. Overcrowding the baking sheet will cause the chicken and vegetables to steam instead of roast, resulting in soggy ingredients and less browning. Ensure that the ingredients are spread in a single layer with some space between them. If necessary, use two baking sheets to avoid overcrowding. Proper spacing allows for hot air to circulate around the food, leading to even cooking and delicious caramelization.
2. Cut Vegetables and Chicken to Similar Sizes: For even cooking, make sure to cut the chicken and vegetables into roughly the same size pieces. Uniformly sized pieces will cook at the same rate, ensuring that everything is perfectly cooked through at the same time. For this recipe, 1-inch cubes for chicken and similarly sized chunks for vegetables are ideal.
3. Marinate for Extra Flavor (Optional but Recommended): While this recipe is designed for quick cooking, marinating the chicken for even just 30 minutes to an hour can significantly enhance the flavor. You can prepare the marinade as instructed and let the chicken sit in it in the refrigerator before baking. Longer marinating times (up to a few hours) will allow the flavors to penetrate deeper into the chicken, resulting in even more delicious results.
4. Adjust Spice Level to Your Preference: This recipe provides a balanced spice blend, but you can easily adjust it to suit your taste. If you prefer a spicier dish, add a pinch of red pepper flakes or a dash of hot sauce to the marinade. If you prefer a milder flavor, you can reduce the amount of ginger or coriander powder. Taste the marinade before adding the chicken and adjust the spices as needed.
5. Check Chicken Temperature for Doneness: Always use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C). Insert the thermometer into the thickest part of a chicken cube to get an accurate reading. Overcooked chicken can be dry, while undercooked chicken is unsafe to eat. Checking the temperature is the best way to guarantee perfectly cooked, juicy, and safe chicken every time.

By following these simple tips, you can elevate your Hawaiian Chicken Sheet Pan from good to great and enjoy a consistently delicious and perfectly cooked meal every time you make it.

Frequently Asked Questions (FAQ)

Here are some frequently asked questions about the Hawaiian Chicken Sheet Pan recipe to help you make it with confidence:

Q1: Can I use chicken thighs instead of chicken breasts?

A: Yes, you can definitely use chicken thighs! Chicken thighs are a great alternative as they are more flavorful and tend to stay moister during baking. However, chicken thighs have a higher fat content than chicken breasts. If using thighs, boneless, skinless thighs are recommended for similar cooking time. You might need to bake them for a slightly longer time to ensure they are cooked through, so always check the internal temperature.

Q2: Can I prepare this dish ahead of time?

A: Yes, you can prep some components ahead of time. You can chop the vegetables and cube the chicken in advance and store them separately in the refrigerator. You can also mix the dry spices together ahead of time. However, it’s best to marinate the chicken and assemble the sheet pan just before baking for the best results. Cooked leftovers can be stored in the refrigerator for 3-4 days and reheated.

Q3: Can I freeze Hawaiian Chicken Sheet Pan leftovers?

A: Yes, cooked Hawaiian Chicken Sheet Pan leftovers can be frozen for up to 2-3 months. Let the dish cool completely, then transfer it to freezer-safe containers or bags. When ready to eat, thaw overnight in the refrigerator and reheat in the oven or microwave until heated through. Keep in mind that the texture of the vegetables may change slightly after freezing and thawing, becoming a bit softer.

Q4: Is this recipe spicy?

A: No, this recipe is not inherently spicy. The spice blend is designed to be warm and flavorful but not hot. The ginger powder adds a mild warmth, and the black pepper contributes a subtle bite. However, if you are sensitive to spice, you can reduce the amount of ginger and black pepper. If you prefer a spicier dish, you can add a pinch of red pepper flakes or a dash of your favorite hot sauce to the marinade or as a garnish.

Q5: Can I add other vegetables to this sheet pan recipe?

A: Absolutely! One of the great things about sheet pan meals is their versatility. You can easily add other vegetables to this recipe based on your preferences and what you have on hand. Some great additions include:
* Zucchini or Yellow Squash: Adds a mild flavor and tender texture.
* Broccoli or Cauliflower Florets: Adds cruciferous vegetable goodness.
* Mushrooms: Adds an earthy flavor and meaty texture.
* Carrots: Adds sweetness and color.
* Sweet Potatoes or Potatoes: Adds heartiness and sweetness (note: these may require longer cooking time, so cut them into smaller pieces).

When adding other vegetables, consider their cooking time and cut them into sizes that will cook evenly with the bell peppers and chicken. You might need to adjust the baking time slightly depending on the density and quantity of the added vegetables.

These FAQs should help address common questions and give you more confidence in making this delicious and easy Hawaiian Chicken Sheet Pan recipe. Enjoy!

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