Hawaiian Chicken Sheet Pan

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This Hawaiian Chicken Sheet Pan is a delightful blend of sweet and savory flavors. The tender chicken, paired with colorful bell peppers and juicy pineapple chunks, creates a symphony of tastes that transports you straight to a tropical paradise. The glaze of soy sauce, brown sugar, and pineapple juice gives the dish a perfect balance of salty and sweet, while the hint of ginger and red pepper flakes adds a subtle warmth.

With minimal preparation and cleanup, this recipe is perfect for a busy weeknight dinner. Simply toss all the ingredients together, spread them on a baking sheet, and let the oven do the work. Whether served over rice, quinoa, or on its own, this Hawaiian Chicken Sheet Pan is a wholesome meal that is sure to become a family favorite.

Full Recipe:

1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
1 large red bell pepper, cut into 1-inch pieces
1 large yellow or orange bell pepper, cut into 1-inch pieces
1 red onion, cut into wedges
1 (20 oz) can pineapple chunks, drained (reserve juice)
1/4 cup soy sauce
3 tablespoons brown sugar
2 tablespoons pineapple juice (from the can)
1 tablespoon cornstarch
1 teaspoon garlic powder
1/2 teaspoon ginger
1/4 teaspoon red pepper flakes (optional)
1 tablespoon olive oil

Directions:

Preheat oven to 400°F (200°C).
In a large bowl, combine the chicken, bell peppers, onion, and pineapple chunks.
In a small bowl, whisk together the soy sauce, brown sugar, pineapple juice, cornstarch, garlic powder, ginger, and red pepper flakes (if using).
Pour the sauce over the chicken and vegetable mixture and toss to coat evenly.
Spread the mixture in a single layer on a large rimmed baking sheet.
Roast in the preheated oven for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender.

Prep Time: 15 minutes | Cooking Time: 35 minutes | Total Time: 50 minutes
Kcal: 320 kcal | Servings: 4 servings

Recipe Origin and Inspiration

The Hawaiian Chicken Sheet Pan meal is inspired by the tropical flavors of Hawaii, where dishes often blend sweet and savory elements. Pineapple, a staple in Hawaiian cuisine, brings a natural sweetness that pairs beautifully with the savory notes of soy sauce and the mild heat from ginger and red pepper flakes. This sheet pan dinner is a modern twist on traditional Hawaiian dishes, designed for convenience without sacrificing flavor.

Health Benefits and Nutritional Highlights

This recipe offers a balanced meal with protein, vegetables, and fruit, making it a great choice for a wholesome dinner. Here are some of the key nutritional highlights:

Protein-Rich: The chicken provides a lean source of protein, essential for muscle growth and repair.
Rich in Vitamins: Bell peppers are packed with vitamins A and C, which support immune health and skin vitality. Pineapple is a good source of vitamin C and manganese, an antioxidant that helps support metabolic health.
Low in Calories: With just around 320 kcal per serving, this dish is suitable for those watching their calorie intake while still providing a satisfying meal.
Gluten-Free: If soy sauce is swapped with a gluten-free alternative, this dish becomes entirely gluten-free, catering to those with dietary restrictions.

Versatility and Customization

One of the best things about this Hawaiian Chicken Sheet Pan meal is its versatility. Here are a few ways to customize it:

Alternative Proteins: While chicken is the classic choice, this recipe can easily be adapted to use tofu, shrimp, or pork. Adjust the cooking time based on the protein used.
Vegetable Options: Feel free to mix in other vegetables like zucchini, snap peas, or broccoli to boost the fiber and nutrient content.
Spice Level: For those who enjoy a bit of heat, increase the red pepper flakes or add fresh chili peppers like jalapeño or serrano.
Serving Suggestions: Serve over fluffy jasmine rice, quinoa, or even cauliflower rice for a low-carb option. It also works great as a filling for lettuce wraps.

Cooking Tips and Tricks

Sauce Consistency: If you prefer a thicker sauce, you can double the amount of cornstarch. For a tangier flavor, add a splash of white vinegar.
Even Cooking: Ensure all ingredients are cut into similar-sized pieces for even cooking. Stir halfway through the roasting process to ensure that the chicken and vegetables cook uniformly.
Make-Ahead Option: You can prep all the ingredients ahead of time. Store them in an airtight container in the refrigerator until you’re ready to cook. This makes it an excellent option for meal prep.

FAQs About the Recipe

Can I use fresh pineapple instead of canned?
Absolutely! Fresh pineapple can be used in place of canned. If using fresh pineapple, you can make the sauce using a couple of tablespoons of freshly squeezed pineapple juice.
What if I don’t have soy sauce?
If you don’t have soy sauce or are looking for a gluten-free alternative, coconut aminos or tamari sauce work well as substitutes.
How do I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.

Why You’ll Love This Recipe

This Hawaiian Chicken Sheet Pan recipe is not just another weeknight meal—it’s a celebration of flavors and simplicity. It’s perfect for families, meal preppers, or anyone looking to enjoy a taste of the tropics without the hassle. With its beautiful mix of colors and inviting aroma, this dish brings a touch of sunshine to your table, no matter the season.

Suggested Pairings

To complete your Hawaiian feast, consider pairing this dish with:

Coconut Rice: A creamy, fragrant rice cooked with coconut milk adds another layer of tropical flavor.
Fresh Green Salad: A light, crisp salad with a citrus vinaigrette complements the sweet and savory elements of the chicken.
Tropical Smoothie: Blend pineapple, coconut milk, and a splash of lime juice for a refreshing drink to accompany your meal.

The Culinary Fusion of Hawaiian Cuisine

Hawaiian cuisine is a melting pot of flavors influenced by the diverse cultures that have made the islands their home, including Polynesian, Japanese, Chinese, Filipino, and American cuisines. This dish captures that multicultural essence, bringing together the sweet tanginess of pineapple, the savory umami of soy sauce, and the mild heat of ginger and red pepper flakes. This fusion of flavors is a hallmark of Hawaiian-inspired dishes, offering a taste that is both exotic and comforting.

Ingredient Spotlight

Pineapple: Pineapple is the star of this dish, offering natural sweetness and a hint of tartness. It’s also packed with bromelain, an enzyme that aids in digestion and has anti-inflammatory properties. Fresh pineapple is ideal if you want an extra burst of flavor, but canned pineapple is convenient and still offers the same sweetness and texture to the dish.
Bell Peppers: The vibrant red and yellow/orange bell peppers not only add a pop of color but also contribute to the dish’s nutritional value. They are high in antioxidants, particularly vitamin C, which boosts the immune system.
Chicken: Chicken breasts are used in this recipe for their lean protein content. However, you can substitute chicken thighs for a juicier, more flavorful option. Just remember to adjust the cooking time as thighs may take slightly longer to cook.
Soy Sauce and Brown Sugar: This combination creates a balanced, savory-sweet sauce that coats the chicken and vegetables perfectly. If you prefer a healthier version, you can use low-sodium soy sauce and swap brown sugar with honey or maple syrup.

Cooking Techniques

Sheet Pan Roasting: Cooking everything on a sheet pan ensures that the ingredients roast evenly, allowing the chicken to remain tender while the vegetables caramelize slightly, enhancing their natural flavors. The high heat of the oven helps to seal in the juices of the chicken and create a nice glaze with the sauce.
Marinating Tip: For even more flavor, marinate the chicken in the sauce for 15-30 minutes before cooking. This allows the soy sauce and pineapple juice to penetrate the meat, resulting in a more flavorful bite.

Meal Prep and Storage

Meal Prep Friendly: This recipe is ideal for meal prepping. Prepare the chicken and vegetables in advance, mix with the sauce, and store in the refrigerator. On the day you plan to serve, simply spread everything on the sheet pan and bake. This makes it perfect for those busy weeknights when you want a home-cooked meal without the hassle.
Freezing Option: You can also freeze this dish. Assemble the chicken, vegetables, and sauce in a freezer-safe bag or container. When you’re ready to cook, thaw in the refrigerator overnight and bake as directed. This makes it a great go-to option for nights when you need dinner in a pinch.

Alternative Diet Considerations

Gluten-Free: By using tamari or coconut aminos instead of regular soy sauce, this recipe becomes gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
Low-Carb/Keto-Friendly: For a low-carb version, omit the brown sugar or replace it with a sugar-free alternative. Serve over cauliflower rice or with a side of steamed greens instead of traditional rice or quinoa.
Vegan/Vegetarian: You can make a plant-based version by substituting the chicken with tofu or tempeh. Marinate the tofu or tempeh in the sauce for at least 30 minutes to allow the flavors to infuse before baking.

Flavor Enhancements and Variations

Add Fresh Herbs: Garnish the finished dish with fresh cilantro, green onions, or even a sprinkle of sesame seeds for added texture and flavor.
Zesty Twist: Add a splash of lime or lemon juice to the sauce for a zesty contrast to the sweetness of the pineapple.
Crunch Factor: For an added crunch, sprinkle some toasted cashews or macadamia nuts over the dish just before serving.
Tropical Variation: For a more tropical twist, add chunks of mango or coconut flakes to the dish before baking.

Serving Suggestions and Presentation

Presentation Tip: For an impressive presentation, serve the Hawaiian Chicken Sheet Pan meal on a large platter, garnished with fresh pineapple rings and a scattering of chopped green onions or cilantro.
Family-Style Dining: Serve this dish family-style at the table, allowing everyone to help themselves. Pair it with a bowl of steamed jasmine rice or a side of coconut rice for a complete meal.
Party-Friendly: This recipe is also great for casual gatherings or potlucks. You can double or triple the ingredients to serve a larger crowd, and it’s easy to transport in a sheet pan or casserole dish.

More Recipe Pairing Ideas

Tropical Slaw: A fresh, crunchy slaw made with cabbage, carrots, and a tangy lime dressing would complement the sweet and savory flavors of the chicken.
Hawaiian Rolls: Serve alongside soft Hawaiian rolls for a true island-inspired feast. The rolls can soak up the delicious sauce, adding an extra layer of indulgence.
Grilled Pineapple Salsa: Add a side of grilled pineapple salsa with red onion, cilantro, and a dash of lime juice to add a fresh and zesty element to the meal.

Conclusion

The Hawaiian Chicken Sheet Pan recipe is a quick, versatile, and flavorful dish that brings the taste of the tropics to your dinner table. With its blend of sweet pineapple, savory chicken, and colorful veggies, this easy one-pan meal is perfect for busy weeknights or casual gatherings. Its adaptability to various diets and the convenience of minimal prep and cleanup make it a family favorite and a go-to recipe for any occasion.