Say aloha to the easiest weeknight meal that brings the vibrant, tropical flavors of the islands right to your dinner table! This Hawaiian Chicken Sheet Pan recipe is a dream for busy cooks: minimal cleanup, maximum flavor, and perfectly balanced nutrition. It combines tender chicken pieces, sweet pineapple, colorful bell peppers, and red onion, all coated in a rich, savory-sweet sauce.
This method, a favorite among efficiency-minded home chefs, ensures every component is cooked simultaneously to perfection on a single baking sheet, offering a crispy texture and a complex sweet-and-sour glaze.
📝 Ingredients List: The Tropical Lineup
The success of this dish relies on a balanced marinade and fresh, colorful vegetables.
| Component | Ingredient | Quantity | Notes/Tip |
| Protein | Boneless, Skinless Chicken Breast | 1.5 lbs (cut into 1-inch cubes) | Thighs work too, but may need slightly longer cooking time. |
| Vegetables | Red Bell Pepper, chopped | 1 large | Provides sweetness and color. |
| Vegetables | Green Bell Pepper, chopped | 1 large | Adds a necessary slight bitterness. |
| Vegetables | Red Onion, roughly chopped | 1 medium | Excellent flavor base when roasted. |
| Fruit | Fresh Pineapple Chunks | 2 cups | Use fresh, not canned, for better texture post-roasting. |
| The Glaze | Soy Sauce (low sodium) | $1/4$ cup | Provides umami and salt. |
| The Glaze | Brown Sugar (packed) | 2 tablespoons | Adds caramelization and sweetness. |
| The Glaze | Rice Vinegar | 1 tablespoon | Crucial for the sweet-and-sour tang. |
| The Glaze | Fresh Ginger, grated | 1 teaspoon | Adds a spicy aromatic kick. |
| The Glaze | Garlic, minced | 2 cloves | Essential aromatic base. |
| Glaze Thickener | Cornstarch | 1 teaspoon | To prevent the sauce from running off the chicken and veggies. |
| Garnish | Sesame Seeds and Chopped Cilantro | Optional | For color and texture contrast. |
🕒 Timing: Fast Prep, Efficient Cooking
The sheet pan method is the king of efficiency, requiring minimal active cooking time.
| Step | Time Estimate | Notes |
| Prep Chicken & Veggies | 15 minutes | Chopping everything uniformly ensures even cooking. |
| Glaze/Sauce Prep | 5 minutes | Quick whisking of the marinade. |
| Roasting Time | 25–30 minutes | Single-step cooking in the oven. |
| Total Active Time | 20 minutes | Extremely low maintenance. |
🛠️ Step-by-Step Instructions
1. Preheat and Prepare
Preheat your oven to $400^\circ F$ ($200^\circ C$). Line a large, heavy-duty baking sheet ($18 \times 13$-inch) with parchment paper or foil for the easiest cleanup.
2. Whisk the Hawaiian Glaze
In a medium bowl, whisk together the soy sauce, brown sugar, rice vinegar, grated ginger, minced garlic, and cornstarch. Whisk well to ensure the cornstarch is completely dissolved (this prevents lumps and ensures the sauce thickens nicely).
3. Coat and Arrange the Ingredients
In a large bowl, combine the cubed chicken, bell peppers, red onion, and pineapple chunks. Pour about $3/4$ of the prepared glaze over the mixture. Toss thoroughly to ensure everything is evenly coated. Reserve the remaining glaze for basting.
4. The Sheet Pan Spread
Spread the chicken and vegetables in a single, even layer on the prepared baking sheet. Crucially, ensure the ingredients are not overlapping. Overlapping will steam the food instead of roasting it, resulting in a soggy texture.
5. Roasting and Basting
Place the sheet pan in the preheated oven.
- Bake for 15 minutes.
- Baste: Remove the pan and brush the reserved glaze over the chicken and vegetables. Give the pan a quick stir or shake to flip the pieces.
- Return to the oven and bake for another 10–15 minutes, or until the chicken is cooked through (internal temperature of $165^\circ F$ or $74^\circ C$) and the pineapple and peppers are slightly caramelized and tender-crisp.
6. Garnish and Serve
Garnish immediately with sesame seeds and chopped cilantro (or green onions). Serve hot over rice or quinoa.
🍚 Serving Suggestions
This dish is a complete meal, but a few sides enhance the experience:
- Classic Rice Pairing: Serve over white rice (Jasmine or Basmati) to soak up the glorious glaze.
- Low-Carb: Serve over cauliflower rice or a bed of fresh mixed greens.
- Extra Crunch: Serve alongside a light coleslaw or a simple cucumber salad dressed with lime juice.
💡 Expert Tips & Variations
- The Starch Secret: Don’t skip the cornstarch in the glaze. It keeps the sauce from separating during cooking and helps it adhere to the chicken, creating that desirable sticky glaze.
- High Heat is Key: Roasting at $400^\circ F$ is essential for the “sheet pan effect.” This high heat ensures the vegetables caramelize rather than steam, giving them that roasted, sweet flavor and a slight char.
- Cut Size Consistency: Cut the chicken, peppers, and pineapple into similar 1-inch cubes. This uniformity guarantees that everything finishes cooking at the exact same time.
❓ FAQs
Q: Can I use frozen pineapple?
A: Yes, you can. If you use frozen pineapple chunks, there’s no need to thaw them first. However, they may release more liquid during the initial roasting, so ensure you spread them out well on the sheet pan to encourage evaporation rather than steaming.
Q: How do I make this spicy?
A: To add heat, whisk 1/2 teaspoon of sriracha or red pepper flakes into the glaze mixture. For a deeper, smokier heat, add a pinch of chili powder.
Q: What’s the best way to prevent a soggy chicken sheet pan meal?
A: The two biggest factors are:
- Parchment Paper: Use parchment paper instead of bare foil or a bare pan. It prevents sticking and helps wick away moisture.
- Space: Do not overcrowd the pan. If you double the recipe, use two separate sheet pans. Giving the ingredients space to breathe allows the moisture to evaporate quickly, leading to caramelization.
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