This easy sheet pan dinner combines juicy chicken, sweet pineapple, colorful vegetables, and a tangy Hawaiian-style sauce. Everything cooks on one pan, making cleanup simple.
Servings
4–6 servings
Prep Time
Prep: 15–20 minutes
Cook: 25–30 minutes
Total: 45–50 minutes
Ingredients
For the Chicken and Vegetables
2 lbs (900 g) boneless, skinless chicken thighs or breasts, cut into 1½-inch pieces
2 cups fresh pineapple chunks
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
1 medium red onion, cut into chunks
1 tablespoon olive oil
1 teaspoon salt
½ teaspoon black pepper
For the Hawaiian Sauce
½ cup pineapple juice
⅓ cup low-sodium soy sauce
¼ cup brown sugar
2 tablespoons ketchup
2 tablespoons honey
2 cloves garlic, minced
1 teaspoon grated fresh ginger
1 tablespoon rice vinegar
1 tablespoon cornstarch
2 tablespoons water
Optional Garnishes
Sliced green onions
Sesame seeds
Fresh cilantro
Equipment
Large sheet pan (18 x 13 inches preferred)
Mixing bowls
Whisk
Small saucepan
Instructions
Step 1: Preheat the Oven
Preheat your oven to 425°F (220°C).
Line a sheet pan with parchment paper or lightly grease it with cooking spray.
Step 2: Make the Hawaiian Sauce
In a small saucepan, combine:
Pineapple juice
Soy sauce
Brown sugar
Ketchup
Honey
Garlic
Ginger
Rice vinegar
Bring to a gentle simmer over medium heat.
Mix cornstarch and water in a small bowl until smooth.
Slowly whisk the cornstarch slurry into the simmering sauce.
Cook for 1–2 minutes until slightly thickened.
Remove from heat and let cool slightly.
Step 3: Prepare the Chicken
Place chicken pieces in a large bowl.
Add:
Olive oil
Salt
Black pepper
Pour about half of the Hawaiian sauce over the chicken.
Toss well to coat.
Reserve the remaining sauce for serving.
Step 4: Prepare the Vegetables
In another bowl, combine:
Pineapple chunks
Bell peppers
Red onion
Toss lightly with a small drizzle of olive oil.
Step 5: Arrange on the Sheet Pan
Spread the chicken evenly on the sheet pan.
Scatter the vegetables and pineapple around the chicken.
Avoid overcrowding the pan so everything roasts rather than steams.
Step 6: Bake
Bake for 20 minutes.
Remove the pan and stir everything gently.
Return to the oven and bake another 5–10 minutes, or until:
Chicken reaches 165°F (74°C) internally.
Vegetables are tender.
Pineapple begins to caramelize.
Step 7: Optional Broil
For extra caramelization:
Turn the oven to broil.
Broil for 2–3 minutes.
Watch carefully to prevent burning.
Step 8: Finish and Serve
Drizzle the reserved Hawaiian sauce over the cooked chicken and vegetables.
Garnish with green onions and sesame seeds.
Serve immediately.
Serving Suggestions
Serve over:
Steamed white rice
Brown rice
Coconut rice
Quinoa
Cauliflower rice
Storage
Refrigerate in an airtight container for up to 4 days.
Freeze for up to 2 months.
Reheat in the microwave or a 350°F (175°C) oven until warmed through.
Tips for Success
Chicken thighs stay juicier than chicken breasts.
Fresh pineapple caramelizes better than canned.
Cut vegetables into similar-sized pieces for even cooking.
If your pan is crowded, use two sheet pans to achieve better roasting.
For a spicy version, add ½ teaspoon red pepper flakes or 1 teaspoon sriracha to the sauce.
Nutrition (Approximate Per Serving)
Calories: 380–450
Protein: 32–38 g
Carbohydrates: 25–30 g
Fat: 12–16 g
Fiber: 3–4 g
This Hawaiian chicken sheet pan meal delivers a balance of sweet, savory, and tangy flavors with minimal effort and cleanup.
