Description: This vibrant and flavorful Hawaiian Chicken Sheet Pan Dinner is a quick and easy way to enjoy a taste of the tropics any night of the week. Juicy chicken, sweet pineapple, and colorful bell peppers are tossed in a tangy-sweet marinade and roasted to perfection on a single pan, making cleanup a breeze. This recipe is perfect for busy weeknights or any time you’re craving a healthy and delicious meal with minimal effort.
Ingredients:
- 1.5 lbs boneless, skinless chicken thighs or breasts, cut into 1-inch chunks
- 2 cups fresh pineapple chunks (about 1/2 inch size)
- 1 large red bell pepper, chopped into 1-inch pieces
- 1 large green bell pepper, chopped into 1-inch pieces
- ½ medium red onion, sliced into ½-inch thick wedges
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste (about 1/4 tsp each)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey (or maple syrup for a vegan option)
- 1 tablespoon rice vinegar
- 1 tablespoon chopped fresh parsley, for garnish (optional)
Preparation:
Step 1: Preheat your oven to 425°F (220°C). This high temperature ensures that the chicken and vegetables will roast quickly and develop a beautiful caramelization. Preparing your baking sheet is important at this stage; you can line it with parchment paper for extremely easy cleanup, or lightly grease it with cooking spray. The choice depends on your preference.
Step 2: In a large bowl, combine the chicken chunks. This is the foundation of your flavor, so be sure to use a bowl large enough to easily toss all the ingredients without making a mess. Add olive oil, low-sodium soy sauce, honey, rice vinegar, garlic powder, onion powder, smoked paprika, salt, and pepper.
Step 3: Toss the chicken mixture with the marinade in the bowl, making sure each piece is coated evenly. This is the crucial step that ensures every bite is bursting with the sweet and savory Hawaiian flavors.
Step 4: Spread the marinated chicken evenly onto the prepared sheet pan. Try to create a single layer to allow for optimal roasting. Add the pineapple chunks, chopped bell peppers, and sliced red onion to the sheet pan.
Step 5: Gently toss everything together on the sheet pan, ensuring the vegetables and pineapple are also lightly coated with the marinade. This helps everything cook evenly and enhances the flavor infusion.
COOKING Instructions:
- Place the sheet pan in the preheated oven.
- Bake for 25–30 minutes. At the 15-minute mark, use a spatula to flip the chicken and vegetables. This promotes even cooking and browning. Cook until the chicken is cooked through, the juices run clear when pierced with a fork, and the internal temperature reaches 165°F (74°C). The vegetables should be tender-crisp and slightly caramelized.
- Once the chicken is cooked through, remove the sheet pan from the oven.
- If desired, garnish the dish with freshly chopped parsley for a pop of color and fresh flavor.
Why You Will Love This Recipe:
This Hawaiian Chicken Sheet Pan Dinner is a winner for so many reasons:
- Easy Cleanup: The sheet pan method minimizes dishes, making cleanup a breeze. This is a lifesaver on busy weeknights.
- Flavorful and Balanced: The combination of sweet pineapple, savory chicken, and a tangy-sweet marinade creates a delightful balance of flavors that appeals to all ages.
- Healthy and Customizable: Packed with lean protein and colorful vegetables, this dish is a nutritious and customizable meal. You can easily adapt it to suit your dietary needs and preferences.
- Quick and Convenient: This recipe requires minimal prep time and cooks in under 30 minutes, making it perfect for busy weeknights.
- Versatile: Serve it with rice, quinoa, or enjoy it as is for a low-carb option. It also makes great leftovers for lunch the next day.
- Crowd-Pleasing: The sweet and savory flavors are universally appealing, making it a great option for family dinners or casual gatherings.
Serving Suggestions:
- Serve hot over cooked white rice, brown rice, or quinoa. The rice helps to soak up the delicious sauce.
- Pair with a side of steamed broccoli, snow peas, or a simple green salad for a complete and balanced meal.
- Garnish with extra chopped parsley, sesame seeds, or a drizzle of sriracha for added flavor and visual appeal.
- For a tropical twist, serve with a side of coconut rice.
Tips:
- For easier cleanup, line your sheet pan with parchment paper. This also prevents the chicken and vegetables from sticking.
- If you don’t have fresh pineapple, you can use canned pineapple chunks. Be sure to drain them well to prevent the dish from becoming soggy.
- Feel free to substitute other vegetables, such as zucchini, carrots, or snap peas.
- Adjust the amount of honey to your liking, depending on your desired level of sweetness.
- Marinate the chicken for longer (up to 4 hours in the refrigerator) for even more flavor.
- To prevent sticking, ensure the sheet pan is not overcrowded. If necessary, use two sheet pans.
- If you want a crispier texture, broil the dish for the last few minutes, watching carefully to prevent burning.
Prep Time: 15 minutes
Cook Time: 25-30 minutes
Total Time: 40-45 minutes
Nutritional Information:
Note: Nutritional information is an estimate and can vary depending on specific ingredients and portion sizes.
- Calories: Approximately 310-350 per serving
- Protein: Approximately 25-30 grams per serving
- Sodium: Approximately 300-400 mg per serving
Conclusion:
This Hawaiian Chicken Sheet Pan Dinner is a guaranteed crowd-pleaser that’s easy to make, full of flavor, and requires minimal cleanup. It’s the perfect recipe for busy weeknights, casual gatherings, or any time you’re craving a taste of the tropics. So gather your ingredients, preheat your oven, and get ready to enjoy a delicious and satisfying meal that the whole family will love. It’s a recipe that proves that healthy and delicious can be both quick and convenient.
Questions and Answers about This Recipe:
- Question 1: Can I use chicken breasts instead of chicken thighs?
- Answer: Absolutely! Chicken breasts work well in this recipe, but keep in mind that they tend to dry out faster than chicken thighs. If using chicken breasts, consider cutting them into slightly larger chunks and monitoring them closely during cooking to ensure they don’t become overcooked. You might also consider brining the chicken breasts beforehand to help them retain moisture.
- Question 2: Is there a vegan alternative to the honey in the marinade?
- Answer: Yes, you can easily substitute the honey with maple syrup or agave nectar for a vegan option. Both of these sweeteners provide a similar level of sweetness and will work well in the marinade. You can also use brown sugar or coconut sugar, but these may slightly alter the flavor profile.
- Question 3: Can I prepare this dish ahead of time?
- Answer: Yes, you can prepare the chicken and vegetables ahead of time and store them in the refrigerator for up to 24 hours. However, it’s best to wait to add the pineapple until just before cooking, as it can become mushy if marinated for too long. When ready to cook, simply spread the mixture on a sheet pan and bake as directed.
- Question 4: Can I grill the chicken and vegetables instead of baking them?
- Answer: Yes, grilling is a great alternative! Thread the chicken, pineapple, and vegetables onto skewers and grill over medium heat, turning occasionally, until the chicken is cooked through and the vegetables are tender. Be sure to brush the skewers with the remaining marinade during grilling for added flavor. Grilling will impart a smoky flavor that complements the sweet and savory elements of the dish.
- Question 5: How can I make this dish spicier?
- Answer: There are several ways to add a kick to this recipe. You can add a pinch of red pepper flakes to the marinade, or drizzle a little sriracha or chili garlic sauce over the dish before serving. You can also use a spicy chili paste like gochujang in the marinade for a deeper, more complex flavor. Another option is to add sliced jalapeños or serrano peppers to the sheet pan along with the other vegetables.
