This Hawaiian sheet pan chicken recipe brings together tropical flair and one-pan convenience: tender chicken, caramelized pineapple, and vibrant veggies coated in tangy Hawaiian BBQ sauce. Ready in under 30 minutes, it’s the perfect quick healthy dinner—low-carb, gluten-free, and minimal cleanup.
| Nutrient | Per Serving (approx.) |
|---|---|
| Calories | ~320 kcal |
| Protein | ~30 g |
| Carbohydrates | ~40 g |
| Fat | ~5 g |
| Fiber | ~4 g |
Table of Contents
Why You’ll Love This Hawaiian Sheet Pan Chicken Recipe
Sheet-pan dinners are a weeknight game-changer—offering minimal cleanup, maximum flavor, and a complete one-pan mix of protein, veggies, and healthy carbs, perfect for busy families.
A Sweet & Savory Weeknight Winner
When life is hectic, I rely on this Hawaiian Sheet Pan Chicken recipe to deliver maximum flavor with minimal effort. Pineapple’s natural sweetness and acidity elevate the savory richness of Hawaiian BBQ sauce, creating a perfectly balanced glaze that also tenderizes the chicken as it roasts. Cooking everything on one sheet pan locks in flavor while cutting down on cleanup—a win for both taste and time. Just like my go-to Cottage Cheese Egg Salad, this dish saves prep time without sacrificing nutrition or deliciousness.
Colorful, Healthy & Family-Friendly
Vibrant bell peppers, red onion, pineapple, and juicy chicken make this dish visually appealing and nutritious—rich in protein, vitamin C, and dietary fiber. Naturally gluten-free and low-carb, it’s easy to adapt: swap in extra veggies or tweak the spice level for your family’s palate. Oven roasting at high heat ensures tender chicken with caramelized edges that kids and adults will love. The result? A wholesome, well-balanced sheet pan dinner that turns busy weeknights into something special—without adding extra work.
From my kitchen to yours: this Hawaiian Sheet Pan Chicken Recipe has become my weeknight hero. It’s quick, nutritious, and consistently a crowd-pleaser—even on the busiest days.
Clara Dellucci
Hawaiian Sheet Pan Chicken Recipe
- Total Time: 30 mins
- Yield: 4 servings 1x
Description
A quick and vibrant Hawaiian Sheet Pan Chicken Recipe featuring juicy chicken, sweet pineapple, colorful bell peppers, and tangy Hawaiian BBQ sauce—perfect for a healthy, one-pan weeknight dinner.
Ingredients
1–1.5 lbs chicken breast or boneless skinless chicken thighs, cubed
1 red bell pepper
1 orange bell pepper
½ red onion, cut into chunks
1 cup pineapple chunks
½ cup Hawaiian BBQ sauce (plus extra for drizzling)
1 tbsp avocado oil
¼ tsp salt
Juice of 1 lime
Cilantro and white sesame seeds for garnish
Instructions
1. Preheat oven to 400°F (200°C).
2. Cube chicken and chop vegetables into even pieces.
3. Arrange chicken, vegetables, and pineapple on sheet pan.
4. Drizzle with oil, add salt, and toss.
5. Coat with half the BBQ sauce and spread in single layer.
6. Bake 15 minutes, remove, drizzle with remaining sauce, toss.
7. Bake 5–7 minutes more until chicken reaches 165°F.
8. Squeeze lime juice over top and garnish with cilantro and sesame seeds.
Notes
For deeper flavor, marinate chicken in BBQ sauce for 15–30 minutes.
Use parchment for easy cleanup or roast directly for crisp edges.
Store leftovers in airtight container up to 3 days.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Dinner
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 14g
- Sodium: 580mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 75mg
Ingredients for Hawaiian Sheet Pan Chicken Recipe
Here’s everything you’ll need for this vibrant Hawaiian sheet-pan dinner—simple, wholesome ingredients that come together in one tray for an easy, flavorful meal:
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs – cubed, your protein base that effortlessly absorbs the tropical sauce.
- 1 red bell pepper & 1 orange bell pepper – for vivid color, crunchy texture, and vitamin C boost.
- ½ red onion – cut into chunks to add sweetness and savory aroma.
- 1 cup pineapple chunks – the sweet-and-tangy secret that tenderizes the chicken (pat dry if needed to prevent excess moisture from causing steaming).
- ½ cup Primal Kitchen Hawaiian BBQ Sauce – tangy, slightly sweet, organic, gluten-free, and low-sugar—perfect for keeping it low-carb.
- 1 tbsp avocado oil – light, high-smoke oil to help with roasting and crisping.
- ¼ tsp salt – enhances flavors—adjust to taste.
- Juice of 1 lime – brings a burst of freshness while offsetting the sweetness.
- Cilantro and white sesame seeds – for garnish, delivering freshness and a nutty crunch.
Pro tip: I’ve learned that laying ingredients in one even layer on the sheet pan, with chicken cubes first then veggies and pineapple around them, gives the most caramelization and even cooking—festival of flavors, zero stress.
Clara Dellucci
Looking for another effortless flavor-packed meal? Try my Protein Cheesy Chicken Bake, another one-pan favorite that’s protein-rich and just as comforting.
Step-by-Step Method for Hawaiian Sheet Pan Chicken Recipe
Use this simple, flavor-packed method to create a perfectly roasted one-pan meal that’s juicy, caramelized, and vibrant—the ultimate Hawaiian Sheet Pan Chicken recipe for busy weeknights.
1. Preparing the Chicken and Vegetables
- Preheat your oven to 400 °F (200 °C).
- Cut the chicken breasts or thighs into roughly 1-inch cubes. Dice the red and orange bell peppers similarly, and cut the red onion into chunks. Ensure the pineapple is drained and cut into chunks.
- Spread everything out in a single, even layer on the sheet pan to prevent steaming and promote optimal browning.
- Drizzle avocado oil over the ingredients, season lightly with salt, and toss to coat.
- Pour half of the Hawaiian BBQ sauce over the pan, ensuring each piece is thoroughly coated. This works like the glazing step in the broccoli cheddar chicken baked potatoes, sealing in both flavor and moisture.
2. Roasting to Perfection
- Bake for 15 minutes, then remove from the oven, add the remaining BBQ sauce, and gently toss to distribute.
- Return to the oven for another 5–7 minutes, or until the chicken reaches an internal temperature of 165 °F (74 °C) and the veggies show tempting caramelized edges.
- Squeeze fresh lime juice over the pan just before serving to elevate brightness.
- Garnish with chopped cilantro and white sesame seeds for added freshness and crunch.
- Serve immediately, or store in airtight containers for an easy, reheatable quick healthy dinner during the week.
From my kitchen to yours: this Hawaiian Sheet Pan Chicken Recipe has become my go-to on busy evenings—minimal prep, maximum flavor, no mess.
Clara Dellucci
Looking for another effortless flavor-packed meal? Try my veggie fajita stuffed sweet potatoes, equally quick, comforting, and packed with nutrition.
Health Benefits & Tips for Hawaiian Sheet Pan Chicken Recipe
Sheet-pan meals like this Hawaiian Sheet Pan Chicken Recipe are a smart choice for busy weeknights—offering balanced nutrition, simplified cooking, and minimal cleanup. By roasting lean chicken with vibrant veggies and pineapple in one pan, you get savory, sweet, and wholesome flavors with effortless convenience.
Nutritional Benefits in Every Bite
- Lean, high-quality protein: Chicken provides all nine essential amino acids, making it a complete protein that supports muscle repair, immune function, and overall health.
- Vitamin-rich veggies: Bell peppers and red onion are packed with vitamin C and antioxidants, helping fight oxidative stress and boost immune health.
- Digestive support from pineapple: Bromelain, an enzyme in pineapple, improves protein digestion and has anti-inflammatory effects.
- Healthy fats from avocado oil: Rich in monounsaturated fats, avocado oil aids nutrient absorption and supports heart health.
- Low-carb & gluten-free: No breading and minimal added sugars make this recipe naturally low-carb and gluten-free, fitting multiple dietary needs.
Pro Tips for Consistent Results
- Choose uniform cuts for even cooking and caramelization.
- Use parchment for easy cleaning—or skip it to achieve crispier, golden edges.
- Marinate the chicken in BBQ sauce for 15–30 minutes to enhance and deepen the flavor.
- Sprinkle in a pinch of red pepper flakes for a touch of heat.
- Perfect for meal prep—store in airtight containers for up to three days and reheat in the oven to maintain texture, or enjoy cold in a salad for a quick healthy dinner.
I’ve found this Hawaiian Sheet Pan Chicken Recipe to be my weekday lifesaver—sneaking in protein, veggies, and tangy sweetness, all with one tray and minimal effort. It truly turns busy evenings into gourmet moments, without the clean-up stress.
Clara Dellucci
Pair it with a comforting side like Cottage Cheese in Mashed Potatoes for a balanced, wholesome meal zestful with flavor.
FAQ about Hawaiian Sheet Pan Chicken Recipe
What sauce is used for Hawaiian chicken?
Hawaiian chicken is traditionally glazed with a sweet and tangy Hawaiian BBQ sauce made from pineapple juice, soy sauce, and spices. In this Hawaiian Sheet Pan Chicken Recipe, we opt for a store-bought Hawaiian BBQ sauce for convenience, though a homemade version works just as well.
What are the best seasonings for sheet pan Hawaiian chicken?
Garlic powder, smoked paprika, salt, and black pepper are timeless seasoning choices. For a tropical flair, mix in ground ginger and a pinch of brown sugar with the seasonings before adding the BBQ sauce.
What vegetables go best with Hawaiian chicken?
Bell peppers, red onion, zucchini, and broccoli roast beautifully alongside pineapple, complementing the sweet and savory flavors of Hawaiian chicken. In a sheet pan recipe, choose vegetables that can handle high heat without getting mushy.
What is Hawaiian chicken marinade made of?
A traditional Hawaiian marinade combines pineapple juice, soy sauce, garlic, ginger, and brown sugar, tenderizing the chicken while imparting a sweet, tangy, and savory flavor.
What’s the difference between teriyaki and Huli Huli chicken?
Teriyaki sauce, a Japanese creation, blends soy sauce, mirin, and sugar for a savory-sweet glaze. Huli Huli, a Hawaiian favorite, features pineapple juice and brown sugar, giving it a sweeter, more tropical taste.
What is Huli Huli sauce made of?
Huli Huli sauce typically contains pineapple juice, soy sauce, ketchup, brown sugar, fresh ginger, and garlic. It’s brushed onto chicken during cooking for a glossy, flavorful finish.
What sides go well with Hawaiian sheet pan chicken?
Steamed white rice, coconut rice, grilled vegetables, macaroni salad, or roasted potatoes all pair perfectly with the sweet and savory profile of Hawaiian chicken.
Should I bake Hawaiian chicken on parchment paper or aluminum foil?
Use parchment paper for easy cleanup and to prevent sticking. For more caramelization and crispy edges, bake on aluminum foil, but lightly oil the surface to avoid sticking.
For more delicious ideas beyond this Hawaiian Sheet Pan Chicken Recipe, follow us on Pinterest for daily inspiration and visit our Medium page for full, step-by-step recipe guides.
Why You’ll Come Back to This Hawaiian Sheet Pan Chicken Recipe Again and Again
After making this Hawaiian Sheet Pan Chicken Recipe for the first time, I knew it was going to be a regular in my kitchen. The sweet caramelized pineapple, juicy oven-baked chicken, and crisp roasted vegetables create an irresistible aroma that fills the home, while each bite offers the perfect harmony of savory richness and tropical sweetness.
I love that everything cooks on one sheet pan, which means less time cleaning and more time enjoying dinner. It’s also incredibly versatile—whether I’m aiming for a low-carb dinner, a gluten-free meal, or prepping lunches for the week, this recipe checks all the boxes. The ingredients are simple and easy to find, yet the end result tastes like something you’d order at a restaurant.
If you loved this recipe, you may also want to try:
- Baked Potato and Cottage Cheese – a quick, comforting side that pairs perfectly with Hawaiian chicken.
- chicken parmesan with cottage cheese – another high-protein, family-friendly dinner idea.
- baked ziti with cottage cheese and spinach – a flavorful way to enjoy more greens.
Once you’ve tried this Hawaiian Sheet Pan Chicken Recipe, you’ll understand why I keep coming back to this dish—it’s quick, colorful, healthy, and a guaranteed crowd-pleaser every single time.