Hawaiian Chicken Sheet Pan

Introduction

Craving a taste of the islands without the hassle? This Hawaiian Chicken Sheet Pan recipe brings juicy chicken thighs together with sweet pineapple, bell peppers, and a tangy glaze — all roasted on one pan for effortless cooking and cleanup. It’s a vibrant, crowd-pleasing dish that’s ready in under 40 minutes!

Imagine tender, caramelized chicken infused with tropical flavors — no fancy equipment, just pure deliciousness.

Ingredients

4 boneless, skinless chicken thighs
1 cup fresh pineapple chunks (or canned, drained)
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, sliced
2 tbsp olive oil
3 tbsp soy sauce (or tamari for gluten-free)
2 tbsp honey or maple syrup
2 cloves garlic, minced
1 tsp grated fresh ginger (or ½ tsp ground ginger)
1 tbsp rice vinegar or apple cider vinegar
Salt and black pepper, to taste
Optional garnish: sliced green onions, sesame seeds

Timing

Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: ~40 minutes

Instructions

Step 1: Prepare the Marinade

In a bowl, whisk together soy sauce, honey, garlic, ginger, and vinegar.

Step 2: Marinate Chicken

Place chicken thighs in a large bowl or ziplock bag. Pour marinade over, toss to coat, and let sit for at least 10 minutes (or up to 2 hours in the fridge for deeper flavor).

Step 3: Arrange on Sheet Pan

Preheat oven to 425°F (220°C). On a large baking sheet, spread chicken thighs, pineapple chunks, sliced bell peppers, and onion evenly. Drizzle with olive oil and season with salt and pepper.

Step 4: Roast

Bake for 25–30 minutes until chicken is cooked through (internal temp 165°F/74°C) and veggies are tender.

Step 5: Garnish & Serve

Sprinkle with sliced green onions and sesame seeds. Serve over rice, cauliflower rice, or noodles.

Nutrition (Per Serving – Serves 4)

Calories: ~350
Protein: 30g
Carbohydrates: 18g
Fat: 15g
Fiber: 3g
Sugar: 12g
Sodium: 700mg

Balanced and flavorful — great for protein-packed dinners with a tropical twist.

Tips for Success

Use skin-on thighs for extra crispiness.
Let chicken marinate longer for more intense flavor.
Use fresh pineapple if possible for the best sweetness and texture.
Line your baking sheet with foil or parchment for easy cleanup.

Variations

Add veggies like snap peas, zucchini, or carrots for more color and nutrition.
Swap chicken thighs for boneless chicken breasts (adjust cook time accordingly).
Make it spicy by adding red pepper flakes or sriracha to the marinade.

Storage & Reheating

Store leftovers in an airtight container in the fridge up to 3 days.
Reheat gently in a skillet or microwave.
Freeze cooked chicken and veggies separately for up to 2 months.

Conclusion

This Hawaiian Chicken Sheet Pan recipe delivers tropical vibes and hearty satisfaction all on one pan. Quick, easy, and packed with flavor — it’s a perfect weeknight winner that’s sure to become a family favorite.