Hawaiian Chicken Sheet Pan

Skip the complicated marinades and three-skillet chaos. This Hawaiian Chicken Sheet Pan hits that sweet-salty-tangy trifecta without wrecking your kitchen—or your sanity. Pineapple caramelizes, peppers get jammy, and chicken turns glossy with a sticky glaze that screams vacation.

It’s bold, it’s low-effort, and it tastes like you gamed the system. If dinner had a cheat code, this would be it.

Why You’ll Love This Recipe

• One pan, max flavor: Everything roasts together, and the sheet pan does most of the heavy lifting. Less mess, more wow.
• Balanced sweet and savory: Pineapple juice and brown sugar meet soy and garlic—aka harmony on a sheet pan.
• Fast and flexible: Done in about 30–35 minutes, and it plays nice with rice, quinoa, or lettuce cups.
• Meal-prep friendly: Makes great leftovers that actually taste good the next day.

  Imagine that.

• Family-approved: Kid-friendly sweetness with enough zing to keep adults interested.

Shopping List – Ingredients

• Chicken: 1.5–2 lbs boneless, skinless chicken thighs (or breasts, cut into 1.5-inch pieces)
• Pineapple: 2 cups fresh pineapple chunks (or canned rings/chunks, drained well)
• Bell peppers: 2 large (red, orange, or yellow), sliced into strips
• Red onion: 1 medium, cut into wedges
• Garlic: 3 cloves, minced
• Ginger: 1 tablespoon fresh, grated (or 1 teaspoon ground in a pinch)
• Soy sauce or tamari: 1/4 cup
• Pineapple juice: 1/3 cup (from the fruit or carton)
• Brown sugar or honey: 2–3 tablespoons
• Rice vinegar or apple cider vinegar: 1 tablespoon
• Ketchup: 1 tablespoon (adds body and color)
• Sriracha or chili-garlic sauce: 1–2 teaspoons (optional for heat)
• Cornstarch: 2 teaspoons (for thickening glaze, optional)
• Olive oil or avocado oil: 2 tablespoons
• Salt and black pepper: to taste
• Sesame seeds and green onions: for garnish
• Optional sides: Cooked jasmine rice, coconut rice, cauliflower rice, or quinoa

Let’s Get Cooking – Instructions

1. Preheat and prep: Heat oven to 425°F (220°C). Line a large rimmed sheet pan with parchment for easy cleanup. Pat chicken dry.
2. Mix the sauce: In a bowl, whisk soy sauce, pineapple juice, brown sugar, vinegar, ketchup, garlic, ginger, and sriracha (if using).

   Taste. You want sweet-tangy-salty with a subtle kick.

3. Season the chicken: Toss chicken with 1 tablespoon oil, a pinch of salt, and pepper. Add half the sauce to the chicken and toss to coat.

   Reserve the rest.

4. Arrange the pan: Spread chicken pieces on the sheet pan with space between. In the remaining space, add peppers, onion, and pineapple. Drizzle veggies and fruit with 1 tablespoon oil, a pinch of salt, and pepper.

   Toss lightly.

5. Roast round one: Bake 12–14 minutes, middle rack, until the chicken is just turning opaque and veggies are softening.
6. Glaze and roast again: Brush or spoon half of the remaining sauce over everything. Flip chicken pieces. Roast another 8–10 minutes, until chicken hits 165°F (74°C) and pineapple edges caramelize.
7. Optional sticky finish: While the pan finishes, simmer the last of the sauce in a small saucepan with cornstarch whisked into 1 tablespoon water.

   Cook 1–2 minutes until glossy and thick.

8. Broil for char (optional): Broil 1–2 minutes to char the pineapple and tips of the peppers. Watch closely—sugar burns fast.
9. Finish and serve: Toss pan contents with the thickened sauce (or drizzle over top). Garnish with sesame seeds and sliced green onions.

   Serve over rice or greens.

Storage Instructions

• Fridge: Store in airtight containers for up to 4 days. Keep rice separate to avoid sogginess.
• Reheat: Microwave in 45-second bursts, or warm in a skillet with a splash of water to re-gloss the sauce.
• Freezer: Freeze cooked chicken and veggies up to 2 months. Thaw overnight in the fridge and reheat gently.

  Pineapple’s texture softens slightly, but flavor stays A+.

• Meal prep tip: Pack with steamed broccoli or snap peas for a full lunch that won’t nap at 2 p.m.

Health Benefits

• Lean protein: Chicken supports muscle maintenance and satiety, helping you stay full without the food coma.
• Vitamin-rich produce: Bell peppers and pineapple bring vitamin C, antioxidants, and fiber for immune support and digestion.
• Smart carbs and fats: Pair with whole grains for sustained energy; olive or avocado oil adds heart-healthy fats.
• Lower sugar control: Using pineapple juice and modest sweetener keeps the glaze vibrant without going dessert-level sweet. IMO, it’s the sweet spot.

Common Mistakes to Avoid

• Crowding the pan: Overlapping pieces steam instead of roast. Use a second pan if needed for that caramelized vibe.
• Skipping the dry pat: Wet chicken won’t brown; pat it dry so the glaze can cling and shine.
• Adding all sauce at once: Some on the chicken early, more later for gloss.

  All at once = risk of burnt sugars.

• Uneven cuts: Keep chicken pieces similar in size for even cooking. Tiny bits will dry out faster than your attention span.
• Ignoring broil: That last-minute char elevates flavor. Don’t walk away—broilers have zero chill.

Mix It Up

• Protein swap: Use shrimp (roast 8–10 minutes), pork tenderloin slices, or extra-firm tofu (press first).

  Adjust timing accordingly.

• Veg upgrades: Add zucchini, snap peas, or broccoli florets. Keep total volume reasonable so it still roasts.
• Low-carb route: Serve over cauliflower rice or shredded cabbage slaw with lime.
• Gluten-free: Use tamari or coconut aminos. Check ketchup and sriracha labels, FYI.
• Extra tropical: Finish with toasted coconut flakes and a squeeze of lime.
• Spicy twist: Add crushed red pepper or swap sriracha for gochujang to deepen the heat and umami.

FAQ

Can I use canned pineapple instead of fresh?

Yes.

Drain it very well and pat dry to reduce excess moisture. Canned works great and still caramelizes nicely.

Are chicken breasts okay here?

Absolutely. Cut into even chunks and watch the timing—breasts can dry out faster.

Pull at 160–162°F; carryover heat will finish the job.

How do I make this ahead?

Stir the sauce and pre-chop everything up to 24 hours ahead. Keep the sauce separate and toss right before roasting so the chicken doesn’t cure in acid and turn mealy.

What if I don’t have cornstarch?

Skip it. Reduce the leftover sauce on the stovetop for a couple of minutes to concentrate.

It’ll still cling and shine, promise.

What should I serve with it?

Jasmine rice, coconut rice, or quinoa are classics. For something lighter, try mixed greens or shredded cabbage with a quick lime vinaigrette.

Can I make it dairy-free?

It already is. No dairy needed—just big flavor and a sticky-sweet glaze that does all the heavy lifting.

In Conclusion

This Hawaiian Chicken Sheet Pan is the rare weeknight win: fast, colorful, and craveable with very little cleanup tax.

The sweet pineapple, tender chicken, and glossy sauce make it feel like takeout without the delivery delay. Keep it flexible, don’t crowd the pan, and finish with that quick broil for pro-level caramelization. Simple moves, big payoff—your future self will thank you when dinner’s done in 30 and tastes like a mini vacation.