Sheet pan dinners are one of my favorite ways to cook on busy nights.
There’s something satisfying about tossing chicken and colorful vegetables onto a single tray, sliding it into the oven, and letting everything roast together.

As it cooks, the kitchen fills with the sweet aroma of pineapple and BBQ sauce, hinting at the flavorful meal that’s about to come out of the oven.

This Hawaiian chicken sheet pan has quickly become a regular in my kitchen. The chicken turns tender and juicy, the peppers soften and caramelize, and the pineapple adds a bright pop of sweetness.

It’s a simple combination, but the flavors come together beautifully while everything cooks in one pan.

We’ve been loving this recipe because it’s quick, colorful, and perfect for busy weeknights. With just a handful of ingredients, dinner can be ready in about 30 minutes.

Serve it over cauliflower rice for a lighter option, or spoon it over fluffy white rice for a satisfying bowl everyone will enjoy.

For the Hawaiian Chicken

• Chicken Breasts or Boneless Skinless Chicken Thighs – Cut into cubes so they cook evenly on the sheet pan. Either cut works well, depending on whether you prefer lean white meat or juicier dark meat.
• Bell Peppers – A mix of red and orange peppers adds color and natural sweetness that pairs perfectly with the BBQ sauce.
• Red Onion – Roasting the onion softens its sharp flavor and adds a subtle sweetness to the dish.
• Avocado Oil – Helps the chicken and vegetables roast evenly while adding a light richness.
• Salt – A small amount enhances the overall flavor of the chicken and vegetables.

For the Hawaiian Flavor

• Pineapple Chunks – These add a juicy burst of sweetness and give the dish its tropical Hawaiian-inspired flavor.
• Hawaiian BBQ Sauce – This brings everything together with a sweet, tangy, and slightly smoky flavor that coats the chicken and vegetables.
• Fresh Lime Juice – Added at the end to brighten the flavors and balance the sweetness of the sauce and pineapple.
• Cilantro – A fresh garnish that adds a pop of color and a light herbal flavor.
• White Sesame Seeds – Sprinkled on top for a subtle nutty flavor and a little texture.

The Best Hawaiian Chicken Sheet Pan Meal

This simple sheet pan dinner brings together juicy chicken, colorful vegetables, and sweet pineapple in a flavorful Hawaiian-style BBQ sauce. Everything cooks together on one tray, making cleanup quick and easy.

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Course: Main Dish

Cuisine: Hawaiian

Keyword: The Best Hawaiian Chicken Sheet Pan Meal

Prep Time: 5 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 30 minutes minutes

Servings: 4

Notes

Ingredients

• 1–1.5 lbs chicken breast or boneless skinless chicken thighs cut into cubes
• 1 red bell pepper
• 1 orange bell pepper
• 1/2 red onion cut into chunks
• 1 cup pineapple chunks
• 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
• 1 tbs avocado oil
• 1/4 tsp salt
• Juice of 1 lime
• Cilantro and white sesame seeds for garnish

 

Instructions

1. Preheat oven to 350°F. Line a baking sheet with parchment paper and lightly coat it with avocado oil spray.
2. Season the chicken by placing the cubed chicken breast in a mixing bowl. Add salt, pepper, and avocado oil.
3. Add the vegetables and sauce. Place the diced bell peppers, red onion, and Hawaiian BBQ sauce into the bowl with the chicken. Use your hands to mix everything together so the chicken and vegetables are evenly coated.
4. Bake the mixture. Spread the chicken and vegetables onto the prepared baking sheet and place it in the oven. Cook for 20 minutes.
5. Add the pineapple. Remove the baking sheet from the oven, scatter the pineapple chunks over the top, and return it to the oven. Continue baking for another 10–20 minutes, or until the chicken reaches an internal temperature of 165°F.
6. Finish the dish. Take the pan out of the oven and squeeze fresh lime juice over the entire sheet pan. Sprinkle with cilantro and sesame seeds for garnish.
7. Serve. Enjoy the chicken and vegetables over cauliflower rice for a lower-carb paleo/Whole30 option, or serve with white rice for a gluten-free meal.

Nutrition
Calories: 330 kcal | Carbohydrates: 26 g | Protein: 32 g | Fat: 4 g | Saturated Fat: 1 g | Cholesterol: 85 mg | Sodium: 800 mg | Potassium: 700 mg | Fiber: 3 g | Sugar: 18 g | Vitamin A: 1500 IU | Vitamin C: 70 mg | Calcium: 40 mg | Iron: 2 mg

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1. Can I use chicken thighs instead of chicken breasts?
   Absolutely! I’ve made this with both chicken breasts and boneless skinless chicken thighs. Chicken thighs are a little juicier and more forgiving in the oven, while chicken breasts are leaner and cook a bit faster. Either works perfectly—just cut them into even pieces so they cook evenly.
2. Can I use canned or frozen pineapple?
   Yes! Fresh pineapple is great, but canned or frozen works just fine too. If using canned pineapple, drain it well so the sheet pan doesn’t get watery. If using frozen pineapple, let it thaw and drain off any excess liquid first.
3. How do I keep the chicken from drying out?
   The key is cutting the chicken into evenly sized pieces and not overcooking it. Bake until the chicken reaches 165°F / 74°C inside. Also, adding the pineapple later in the cooking time helps keep everything juicy instead of overcooked.
4. Can I prep this recipe ahead?
   Yes, and it’s a great option for meal prep. You can chop the chicken and vegetables earlier in the day and keep them in the fridge. When you’re ready to cook, toss everything with the sauce and bake. Easy!
5. What should I serve with Hawaiian chicken?
   Rice is the classic choice because it soaks up the delicious sauce. White rice, brown rice, or cauliflower rice all work well. You can also serve it with quinoa or noodles if you want to switch things up.