Hawaiian Chicken Sheet Pan Recipe: A Sweet and Savory Delight

Introduction

Hawaiian Chicken Sheet Pan is a delicious, easy-to-make dish that combines the flavors of tropical pineapple, tender chicken, and vibrant vegetables, all roasted together on a single pan. This meal is perfect for busy weeknights, family dinners, or meal prepping, as it requires minimal effort and cleanup.

The combination of sweet and tangy pineapple, savory soy sauce, and a hint of spice creates a flavorful glaze that caramelizes beautifully during roasting. Inspired by Hawaiian flavors, this dish brings a taste of the islands right to your kitchen.

Ingredients

For the Chicken and Marinade:

• 4 boneless, skinless chicken breasts (or thighs)
• 1/2 cup pineapple juice (from canned pineapple or fresh)
• 1/4 cup soy sauce (low sodium preferred)
• 2 tbsp honey or brown sugar
• 1 tbsp olive oil
• 2 tsp minced garlic
• 1 tsp grated ginger
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1/2 tsp red pepper flakes (optional for spice)

For the Vegetables:

• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 cup pineapple chunks (fresh or canned, drained)
• 1 red onion, sliced
• 1 cup snap peas or green beans
• 2 medium zucchini, sliced
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp black pepper

For Garnish:

• 2 tbsp chopped fresh cilantro or green onions
• 1 tbsp toasted sesame seeds
• Lime wedges (optional)

Instructions

Step 1: Marinate the Chicken

1. In a large bowl, whisk together the pineapple juice, soy sauce, honey (or brown sugar), olive oil, garlic, ginger, black pepper, salt, and red pepper flakes.
2. Add the chicken to the marinade, making sure it is fully coated.
3. Cover and refrigerate for at least 30 minutes, preferably 2 hours for maximum flavor.

Step 2: Prepare the Vegetables

1. Preheat the oven to 400°F (200°C).
2. Line a large baking sheet with parchment paper or lightly grease it with oil.
3. In a separate bowl, toss the bell peppers, pineapple chunks, red onion, snap peas, and zucchini with 2 tbsp olive oil, salt, and black pepper.

Step 3: Assemble the Sheet Pan

1. Remove the chicken from the marinade and place it in the center of the baking sheet.
2. Arrange the vegetables and pineapple chunks around the chicken.
3. Drizzle a little of the leftover marinade over the vegetables for extra flavor.

Step 4: Bake the Chicken

1. Roast in the preheated oven for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (75°C).
2. If desired, broil for the last 2-3 minutes to caramelize the edges.

Step 5: Garnish and Serve

1. Remove from the oven and let the chicken rest for 5 minutes.
2. Sprinkle with chopped cilantro or green onions and sesame seeds.
3. Serve hot with steamed rice, quinoa, or cauliflower rice.

History of Hawaiian Chicken

Hawaiian cuisine is a fusion of Polynesian, Asian, and American influences. While traditional Hawaiian dishes include fresh seafood and native fruits, the combination of sweet pineapple with savory meats became popular in the mid-20th century. This style of cooking, often associated with Hawaiian BBQ and luau feasts, gained popularity across the U.S. with dishes like Hawaiian chicken, teriyaki chicken, and pineapple-glazed meats.

The idea of using a sheet pan for roasting meals is a modern convenience, making this recipe a simple yet flavorful way to enjoy Hawaiian-inspired flavors.

Health Benefits of Hawaiian Chicken Sheet Pan

• High in Protein: Chicken provides essential amino acids for muscle growth and repair.
• Rich in Vitamins: Bell peppers and pineapple are packed with vitamin C, supporting immunity and skin health.
• Low in Fat: Using lean chicken breast and roasting instead of frying keeps this dish healthy.
• Fiber-Rich: Vegetables and pineapple aid digestion and keep you full.
• Balanced Meal: With a mix of protein, fiber, and healthy carbs, this dish offers well-rounded nutrition.

Nutritional Information (Per Serving, Approximate)

• Calories: 350-400 kcal
• Protein: 35g
• Carbohydrates: 40g
• Fat: 10g
• Fiber: 6g
• Sodium: 750mg

Hawaiian Chicken Lovers

This dish is perfect for:

• Busy professionals who want a quick, healthy meal.
• Families looking for a kid-friendly dinner.
• Meal preppers who need an easy make-ahead dish.
• Health-conscious eaters who enjoy nutritious meals with bold flavors.

Conclusion

Hawaiian Chicken Sheet Pan is a flavorful, nutritious, and easy-to-make meal that captures the essence of tropical cuisine. With sweet pineapple, tender chicken, and roasted vegetables, this dish delivers a satisfying balance of flavors and textures.

Whether you’re preparing it for a quick dinner, meal prep, or a family gathering, this recipe is sure to become a favorite. Try it today and bring a taste of the islands to your home!