This Hawaiian Chicken Sheet Pan is a simple yet flavorful one-pan dish that brings tropical flavors to your dinner table in just 35 minutes. The sweet pineapple, juicy chicken, and colorful bell peppers roast together, soaking up a delicious honey-soy marinade. This recipe is perfect for busy weeknights when you want a quick, healthy, and satisfying meal with minimal cleanup.

Full Recipe:

Ingredients

• 2 lbs boneless, skinless chicken thighs, cut into bite-sized pieces

• 1 red bell pepper, sliced

• 1 green bell pepper, sliced

• 1 cup pineapple chunks (fresh or canned, drained)

• 1 small red onion, sliced

• 3 tbsp soy sauce (low-sodium recommended)

• 2 tbsp honey

• 1 tbsp olive oil

• 1 tsp garlic powder

• 1/2 tsp ground ginger

• 1/4 tsp black pepper

Directions

1. Preheat oven to 400°F (200°C).

2. Prepare the marinade: In a bowl, whisk together soy sauce, honey, olive oil, garlic powder, ginger, and black pepper.

3. Coat the chicken: Add the chicken pieces to the marinade and toss until evenly coated. Let it marinate for 10 minutes if you have the time.

4. Arrange on the sheet pan: Line a sheet pan with parchment paper or foil. Spread the chicken, bell peppers, pineapple, and onion in a single layer on the pan.

5. Bake: Place the sheet pan in the oven and bake for 20-25 minutes, until the chicken is cooked through (165°F internally) and the pineapple starts to caramelize.

6. Serve: Serve warm over rice, or with a side salad for a complete meal.

Nutrients

(Per 1/4 of the recipe – approximate values)

• Calories: 320

• Fat: 10g (2g saturated, 6g unsaturated)

• Cholesterol: 110mg

• Sodium: 850mg

• Carbohydrates: 24g

• Fiber: 3g

• Sugar: 18g

• Protein: 32g

Why This Hawaiian Chicken Sheet Pan is So Special

The beauty of this recipe is in its simplicity. By using just one sheet pan, you cut down on prep time and cleanup, making it ideal for busy nights when you want something hearty but don’t have a lot of time. The dish comes together quickly, with chicken thighs that cook fast and retain moisture, paired with colorful vegetables and sweet pineapple that roast to perfection.

The honey-soy marinade brings everything together, with the perfect balance of sweet and savory. The garlic powder and ground ginger add depth, while the black pepper gives it just a hint of warmth. The result is a dish that is both flavorful and satisfying, without being overly rich or heavy.

Chicken Thighs: Flavorful and Juicy

Using boneless, skinless chicken thighs in this recipe is a great choice because they are naturally juicy and flavorful. Unlike chicken breasts, which can dry out easily, chicken thighs stay moist during the roasting process. They also absorb the marinade beautifully, resulting in tender, succulent pieces of chicken that complement the sweet pineapple and crispy veggies perfectly.

For even more convenience, you can use pre-cut chicken pieces, or simply cut your thighs into bite-sized chunks before marinating. The marinating step helps infuse the chicken with the marinade’s sweet and savory flavors, ensuring that every bite is full of deliciousness.

The Sweet and Savory Marinade

The honey-soy marinade is the heart of this dish. It’s a simple yet delicious blend of soy sauce, honey, olive oil, garlic powder, ground ginger, and black pepper. The soy sauce provides a salty umami base, while the honey adds a gentle sweetness that balances the savory flavors. The garlic powder and ground ginger introduce aromatic depth, and the black pepper brings just a hint of warmth to the dish.

This marinade is not only easy to whip up, but it also acts as a flavor booster for the entire meal. The pineapple, chicken, and vegetables all soak up the marinade while they roast, creating a rich and savory-sweet combination that’s both satisfying and balanced.

Colorful Vegetables and Pineapple

The bell peppers and red onion provide both flavor and color to the dish, making it visually appealing and well-rounded. The sweetness of the peppers and onions pairs wonderfully with the honey-soy marinade, while their soft texture after roasting contrasts with the tender chicken and caramelized pineapple.

Pineapple chunks are the star of this dish, adding that tropical sweetness that makes the recipe feel like a mini vacation on a plate. As the pineapple roasts, it caramelizes, enhancing its natural sweetness and adding a slightly crispy, caramelized edge that’s irresistible. Whether you use fresh or canned pineapple (just be sure to drain it if using canned), the result is a deliciously sweet and savory balance with every bite.

Easy to Make, Easy to Serve

This Hawaiian Chicken Sheet Pan is a breeze to make, requiring only minimal prep and a short cook time. Start by whisking together the marinade and tossing it with the chicken. Let it marinate for a few minutes (or longer if you have the time), then arrange everything on a sheet pan. Roasting it in the oven allows all the flavors to meld together and cook evenly without you having to stand over the stove.

Once everything is cooked, simply serve it over a bed of rice for a complete meal. The rice soaks up the delicious juices from the chicken and pineapple, making it the perfect side dish. You can also serve it with a side salad for a lighter option.

A Healthier Comfort Food

At just 320 calories per serving, this dish is a healthy and satisfying option that doesn’t sacrifice flavor. The chicken provides a high-quality source of protein, while the pineapple and veggies add fiber and essential nutrients. The marinade, made with honey and soy sauce, offers a sweet and savory profile without relying on heavy cream or butter, making it a lighter choice than many other comfort foods.

It’s also a great meal prep option. The recipe makes enough to serve several people, and it stores well in the fridge for up to 3 days. If you have leftovers, they’re perfect for lunch the next day or even a quick dinner when you don’t feel like cooking.

Serving Suggestions

While this dish is delicious on its own, here are a few ways to round out the meal:

• Serve over rice: The natural sweetness from the pineapple and the savory marinade pairs perfectly with fluffy white or brown rice. You can even add a sprinkle of sesame seeds or chopped green onions on top for extra flavor and texture.

• With a side salad: A simple salad with a tangy vinaigrette would complement the sweet-savory flavors of the dish nicely.

• Add some heat: For those who like a little spice, a sprinkle of red pepper flakes or some chopped jalapeños can add a nice kick to balance out the sweetness.

• Add a drizzle of sauce: For a richer finish, drizzle some extra soy sauce or teriyaki sauce over the top just before serving.

Conclusion

Hawaiian Chicken Sheet Pan is a quick, easy, and flavor-packed meal that’s perfect for busy weeknights, meal prepping, or family dinners. The sweet pineapple, savory chicken, and colorful bell peppers all roast together with a honey-soy marinade that creates a rich, satisfying dish. With minimal prep, easy cleanup, and big, bold flavors, this recipe is sure to become a family favorite. Whether you serve it over rice or with a side salad, it’s a tropical-inspired meal that’s as easy as it is delicious.