Sheet Pan Hawaiian Chicken

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes

Servings

• Servings: 6

Difficulty Level

• Easy

Ingredients

For the Chicken

• 2 pounds boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 2 tablespoons olive oil
• Salt and black pepper, to taste

Vegetables

• 2 cups fresh pineapple chunks
• 2 red bell peppers, chopped
• 1 green bell pepper, chopped
• 1 large red onion, cut into wedges
• 1 cup broccoli florets
• 1 cup snap peas
• 2 teaspoons sesame seeds (optional)
• 2 green onions, sliced, for garnish

Hawaiian Sauce

• ⅓ cup low-sodium soy sauce
• ¼ cup honey
• 2 tablespoons ketchup
• 2 tablespoons pineapple juice
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 teaspoon cornstarch
• 1 tablespoon water

Equipment Needed

• Large rimmed sheet pan
• Mixing bowls
• Measuring cups and spoons
• Whisk
• Knife
• Cutting board
• Parchment paper or aluminum foil (optional)

Instructions

Step 1: Preheat the Oven

Preheat your oven to 425°F (220°C).

Line a large sheet pan with parchment paper or lightly grease it with cooking spray for easy cleanup.

Step 2: Make the Sauce

In a medium bowl, whisk together:

• Soy sauce
• Honey
• Ketchup
• Pineapple juice
• Rice vinegar
• Sesame oil
• Garlic
• Ginger

In a small bowl, combine the cornstarch and water to make a slurry. Stir it into the sauce until smooth.

Step 3: Prepare the Chicken

Place the chicken pieces in a large bowl.

Season lightly with salt and pepper.

Pour about half of the Hawaiian sauce over the chicken and toss until evenly coated.

Reserve the remaining sauce for later.

Step 4: Prepare the Vegetables

Add the pineapple chunks, bell peppers, broccoli, snap peas, and onion to another bowl.

Drizzle with olive oil and season lightly with salt and pepper.

Toss until everything is evenly coated.

Step 5: Arrange on the Sheet Pan

Spread the marinated chicken across one side of the prepared sheet pan.

Arrange the vegetables and pineapple around the chicken in a single layer.

Avoid overcrowding the pan so everything roasts evenly.

Step 6: Roast

Bake for 20 minutes.

Remove the pan from the oven and gently stir the chicken and vegetables.

Brush or drizzle the remaining Hawaiian sauce over everything.

Return the pan to the oven and bake for another 10 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with lightly caramelized edges.

Step 7: Finish the Dish

Remove the sheet pan from the oven.

Sprinkle with sesame seeds and sliced green onions.

Allow everything to rest for about 5 minutes before serving.

Tips for Success

• Cut the chicken into evenly sized pieces for consistent cooking.
• Fresh pineapple caramelizes beautifully, but canned pineapple chunks (drained well) also work.
• Don’t overcrowd the sheet pan, or the ingredients may steam instead of roast.
• For extra caramelization, switch the oven to broil for the last 2–3 minutes, watching carefully.
• Use chicken thighs for extra juiciness or chicken breasts for a leaner meal.
• Double the sauce if serving over rice for extra flavor.

Variations

Spicy Hawaiian Chicken

Add 1 teaspoon of sriracha or crushed red pepper flakes to the sauce.

Teriyaki Style

Replace the ketchup with additional soy sauce and add a tablespoon of brown sugar for a richer teriyaki-inspired glaze.

Tropical Version

Include chunks of mango alongside the pineapple for extra sweetness.

Low-Carb Option

Serve over cauliflower rice instead of white rice.

Vegetarian Version

Substitute extra-firm tofu or chickpeas for the chicken and roast as directed.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days.

Reheat in the microwave or warm in a 350°F (175°C) oven until heated through.

Freezing

Freeze the cooked chicken and vegetables in freezer-safe containers for up to 3 months.

Thaw overnight in the refrigerator before reheating.

Serving Suggestions

This Sheet Pan Hawaiian Chicken pairs well with:

• Steamed jasmine rice
• Brown rice
• Coconut rice
• Quinoa
• Cauliflower rice
• Rice noodles
• Simple green salad
• Cucumber salad
• Garlic green beans

Frequently Asked Questions

Can I use canned pineapple?

Yes. Drain the pineapple well before adding it to the sheet pan to prevent excess moisture.

Can I prepare this ahead of time?

Yes. Chop the vegetables and marinate the chicken up to 24 hours in advance. Store them separately in the refrigerator until ready to bake.

Can I use frozen vegetables?

Yes, but fresh vegetables roast more evenly and develop better caramelization. If using frozen vegetables, thaw and pat them dry first.

How do I know when the chicken is done?

The safest way is to use an instant-read thermometer. The chicken should reach an internal temperature of 165°F (74°C).

Can I make this gluten-free?

Yes. Use gluten-free tamari or certified gluten-free soy sauce in place of regular soy sauce.

Nutrition Information

Per Serving (Approximate)

• Calories: 395
• Protein: 35g
• Carbohydrates: 22g
• Dietary Fiber: 3g
• Sugars: 15g
• Total Fat: 18g
• Saturated Fat: 3g
• Cholesterol: 95mg
• Sodium: 680mg
• Potassium: 760mg
• Calcium: 55mg
• Iron: 2mg