Hawaiian Chicken Sheet Pan

This Hawaiian Chicken Sheet Pan dinner perfectly balances sweet and savory flavors for a tropical-inspired meal that comes together with minimal effort. Juicy chicken breast chunks mingle with colorful bell peppers, red onions, and sweet pineapple, all tossed in a simple soy-garlic sauce before being roasted to perfection. The result is a delicious one-pan meal with caramelized edges and bright, vibrant flavors that transport your taste buds straight to the islands.

I made this last Thursday when I needed something quick but satisfying after a long workday. My kitchen smelled amazing as it roasted, and my family cleaned their plates in record time. The leftovers were possibly even better for lunch the next day!

Ingredients

• 2 lbs chicken breast - The lean protein base that soaks up all the delicious flavors. Look for plump, pinkish chicken breasts without dry edges. Cut into even bite-sized pieces to ensure uniform cooking.
• 1 bell pepper - Adds color, crunch, and vitamin C. Choose any color you prefer—red is sweetest, while green has a more pronounced flavor. Slice it into strips of similar size.
• 1 red onion - Provides aromatic depth that mellows and sweetens when roasted. Select a firm onion with no soft spots, and slice it into wedges that will caramelize beautifully.
• 2 cups pineapple chunks - The star ingredient that brings tropical sweetness. Fresh pineapple caramelizes better than canned, but either works. Look for golden yellow fruit with a fragrant smell at the base.
• 2 tablespoons soy sauce - Delivers savory umami depth. Low-sodium varieties work well if you're watching salt intake.
• 2 tablespoons olive oil - Helps everything roast evenly and prevents sticking. A good quality extra virgin olive oil adds subtle flavor.
• 1 teaspoon minced garlic - Provides aromatic punch. Fresh garlic offers the best flavor, but pre-minced works in a pinch.
• Salt and pepper - Essential for balancing and enhancing all the other flavors. Season to your preference.
• Cooked rice, green onions, and sesame seeds - For serving. These finishing touches add texture, freshness, and visual appeal.

Step-by-Step Cooking Instructions

1. Preheat Your Oven

Heat your oven to 400°F (200°C). While it's warming up, line a large baking sheet with parchment paper—this prevents sticking and makes cleanup nearly effortless. If you don't have parchment, a light coating of cooking spray works too, but parchment gives better results and prevents any chance of the sweet ingredients burning onto the pan.

2. Prepare the Protein and Produce

Cut your chicken breast into evenly-sized pieces, about 1-inch cubes. Consistency in size is crucial for even cooking—too small and they'll dry out, too large and they might not cook through. Place them in a large mixing bowl. Add your sliced bell pepper, making strips about 1/4-inch wide. Cut the red onion into 1/2-inch wedges, keeping some of the root intact so the layers stay together during roasting. Add your pineapple chunks, draining well if using canned. The bowl should be large enough to allow thorough tossing without ingredients spilling over.

3. Mix the Marinade

In a separate small bowl, combine the soy sauce, olive oil, and minced garlic. This simple mixture creates magic—the soy sauce adds salt and umami, the oil helps everything roast properly, and the garlic infuses aromatic depth. Add a generous pinch of black pepper and a small pinch of salt (remember the soy sauce already contains sodium). Whisk thoroughly until the mixture forms a homogeneous sauce.

4. Coat Everything Evenly

Pour your prepared sauce over the chicken and vegetable mixture in the large bowl. Using clean hands or tongs, toss everything together until each piece is evenly coated with the marinade. Make sure to lift from the bottom of the bowl to ensure nothing gets missed. The oil in the marinade will help everything roast rather than steam, creating those delicious caramelized edges.

5. Arrange for Optimal Roasting

Transfer the coated mixture to your prepared baking sheet, spreading everything out in a single layer. This critical step ensures proper roasting—if ingredients are piled on top of each other, they'll steam rather than roast, resulting in soggy rather than caramelized textures. Make sure the chicken pieces aren't touching each other too much, giving everything room to breathe.

6. Bake to Perfection

Slide the sheet pan into your preheated oven and bake for 20-25 minutes. You'll know it's done when the chicken reaches an internal temperature of 165°F, the vegetables are tender with slightly charred edges, and the pineapple has caramelized. The natural sugars in the pineapple and onion will create gorgeous brown spots that concentrate the flavor. If you notice one side browning faster, rotate the pan halfway through cooking.

7. Add the Finishing Touches

Once out of the oven, let the sheet pan sit for about 2 minutes to allow the juices to settle. Then sprinkle the entire dish with freshly chopped green onions and a generous pinch of sesame seeds. These aren't just garnishes—they add fresh flavor, subtle nuttiness, and textural contrast to the dish.

8. Serve While Hot

Portion some warm cooked rice onto plates or into bowls and top with generous spoonfuls of the Hawaiian chicken mixture. Make sure to scoop up some of the delicious juices that have collected on the pan—they're liquid gold! For family-style serving, transfer everything to a large platter with the rice on the side, letting everyone build their own perfect plate.

I've always been partial to the bell peppers in this dish. When they roast alongside the pineapple, they take on a wonderful sweetness that my children actually request—a miracle for vegetables! My grandmother used to make a version of this with canned pineapple rings, and the smell instantly takes me back to Sunday dinners at her house.

Make-Ahead Magic

This Hawaiian Chicken Sheet Pan recipe works beautifully as a make-ahead meal. You can prep all the ingredients the night before, storing them in separate containers in the refrigerator. The chicken can even marinate overnight in the sauce, developing deeper flavor profiles that will shine through in the final dish. When you're ready to cook, simply combine everything on your sheet pan and pop it in the oven. This flexibility makes it perfect for busy weeknights when time is limited but you still want a homemade meal with minimal fuss.

Leftover Transformations

Don't underestimate the versatility of leftovers from this tropical dish. The flavors actually deepen overnight, making the next day's meal sometimes even better than the first. Leftover Hawaiian chicken makes incredible wraps—just roll the mixture in warm tortillas with some fresh greens. You can also transform it into a tropical fried rice by chopping everything smaller and quickly stir-frying with day-old rice and a beaten egg. My personal favorite is turning leftovers into a hearty lunch salad by serving the cold mixture over crisp romaine with a drizzle of sesame dressing.

Customization Corner

One of the joys of this recipe is how easily it adapts to different dietary needs and preferences. For a lower-carb version, serve over cauliflower rice instead of traditional rice. If you prefer dark meat, boneless chicken thighs work beautifully and stay even juicier during roasting. Vegetarians can substitute firm tofu or chickpeas for the chicken—just reduce the cooking time slightly to prevent drying out. Adding sliced jalapeños creates a sweet-heat combination that many of my readers love. The beauty of sheet pan cooking lies in its flexibility; as long as you maintain similar size pieces for even cooking, you can swap ingredients based on what's fresh or on hand in your kitchen.

Common Questions

→ Can I use canned pineapple instead of fresh?

Yes, you can use canned pineapple chunks in a pinch, but fresh pineapple is recommended for better flavor and texture. If using canned, drain the pineapple well to prevent excess liquid on your sheet pan. Fresh pineapple caramelizes beautifully during roasting, enhancing the dish's sweet-savory profile.

→ How do I know when the chicken is fully cooked?

The chicken is done when it reaches an internal temperature of 165°F (74°C) and shows no pink in the center. Since the pieces are bite-sized, they should cook through in the recommended 20-25 minutes at 400°F. For extra certainty, cut into a larger piece to check - the meat should be white throughout.

→ Can I make this dish ahead of time?

You can prep all ingredients and the sauce up to 24 hours ahead and store them separately in the refrigerator. You can even marinate the chicken overnight for extra flavor. For best results, roast just before serving to maintain the optimal texture and caramelization.

→ What can I substitute for bell peppers?

Good substitutes include zucchini, yellow squash, broccoli florets, or snap peas. For a more tropical variation, try adding chunks of mango or papaya during the last 10 minutes of cooking. Any vegetable that roasts well in about 20 minutes would work nicely in this dish.

→ What sides pair well with Hawaiian chicken?

While rice is the traditional accompaniment, consider serving with coconut rice, quinoa, or cauliflower rice for a low-carb option. Hawaiian macaroni salad, a fresh green salad, steamed vegetables, or grilled pineapple slices also complement the flavors beautifully.

→ How can I make this dish spicier?

Add red pepper flakes, sriracha, or sliced jalapeños to the sauce mixture. For a sweet-spicy combination, mix in 1-2 teaspoons of honey with 1 teaspoon of sriracha. Alternatively, serve with a side of hot sauce to let everyone adjust the heat to their preference.