Food has a way of bringing people together, and this Hawaiian Chicken Sheet Pan Recipe is no exception. My neighbor first introduced me to this dish at a summer potluck. With its sweet pineapple, savory chicken, and vibrant vegetables, it instantly became a staple in our family dinners. The best part? It’s all cooked on one pan, which means less mess and more time to relax after dinner.
This recipe has everything you could want: it’s flavorful, easy to make, and perfect for any occasion. Whether you’re hosting a casual dinner or preparing a quick weeknight meal, this Hawaiian-inspired dish will transport your taste buds to the tropics.
Looking for more delicious recipes? Check out Sweet and Savory Chicken or explore our Gluten-Free Dinners.
Why You’ll Love This Recipe
Simple Ingredients, Big Flavors
This recipe is proof that you don’t need complicated ingredients to create something special. With chicken, pineapple, and bell peppers as the main stars, the combination of soy sauce, brown sugar, and garlic brings everything together in a harmonious blend of sweet and savory flavors.
Additionally, the ingredients are easy to find and affordable, making this dish an excellent choice for families or anyone on a budget.
Perfect for Any Occasion
Whether you’re cooking for your family, hosting friends, or meal-prepping for the week, this recipe has you covered. Its one-pan method means less effort, fewer dishes, and a meal that’s ready in under an hour. Plus, the tropical flavors make it a great conversation starter at any gathering.
If you enjoy easy, flavorful meals, you might also like Plum Breakfast Recipes. For more Hawaiian-inspired ideas, check out this Food Network Guide to Tropical Recipes.
What You’ll Need
Tools and Equipment
- Sheet Pan: A sturdy, non-stick sheet pan ensures even cooking and prevents sticking.
- Parchment Paper or Aluminum Foil: For quick and easy cleanup.
- Measuring Cups and Spoons: Precision in the marinade ensures balanced flavors.
Why the Right Tools Matter
Having the proper tools not only makes the process easier but also helps deliver better results. For instance, using a high-quality sheet pan allows for even roasting, which enhances the caramelization of the chicken and vegetables.
For additional tips, visit this Tasty One-Pan Chicken Dinner Guide.
Ingredients 🛒
Key Ingredients
- 🍗 Chicken Breasts or Thighs: Boneless, skinless options cook faster and absorb the marinade well.
- 🍍 Pineapple Chunks: Fresh for a vibrant taste or canned for convenience.
- 🫑 Bell Peppers: Use red, yellow, or green for color and crunch.
- 🧄 Garlic and Brown Sugar: These enhance the dish with depth and sweetness.
- 🥄 Soy Sauce and Olive Oil: The base of the marinade that ties all the flavors together.
Ingredient Tips
- Gluten-Free Option: Swap soy sauce for tamari or coconut aminos.
- Vegetable Variations: Add zucchini, broccoli, or even carrots for a different twist.
Discover more ingredient ideas in our Gluten-Free Recipes.
Step-by-Step Instructions 🥘
Preparation
- Preheat the Oven: Set your oven to 400°F (200°C).
- Prepare the Marinade: In a bowl, mix soy sauce, garlic, brown sugar, and olive oil until combined.
- Coat the Ingredients: Toss the chicken, pineapple, and bell peppers in the marinade, ensuring everything is well-coated.
Cooking Steps
- Arrange Ingredients on a Sheet Pan: Spread the chicken and vegetables in a single layer to promote even cooking.
- Bake: Roast in the oven for 20–25 minutes, flipping halfway through to ensure the chicken is cooked evenly.
- Optional Broil: For an extra caramelized finish, broil for 2–3 minutes at the end.
Looking for more inspiration? Check out AllRecipes Hawaiian Chicken Guide.
Serving & Storage
Serving Suggestions
- Coconut Rice: The creamy texture complements the tropical flavors of the chicken and pineapple.
- Simple Green Salad: Adds a refreshing crunch to balance the dish.
- Dinner Rolls: Great for soaking up the savory juices.
Storage Tips
- Refrigeration: Keep any leftovers fresh by storing them in an airtight container in the fridge for up to three days.
- Freezing: Freeze cooked chicken and veggies separately for up to two months. Reheat in the oven for the best texture.
For more ideas on meal prep, explore our Plum Breakfast Recipes.
Tips and Variations
Customizations
- Vegetarian Option: vegetarian twist, replace the chicken with tofu or tempeh to create a delicious plant-based version
- Keto-Friendly: Use zucchini instead of pineapple to lower the carb count.
- Kid-Friendly: Skip the chili flakes and drizzle with sweet barbecue sauce.
Pro Tips
- Rotate the Pan: Ensures even cooking, especially for the vegetables.
- Cut Ingredients Uniformly: Helps everything cook at the same rate, avoiding undercooked or overcooked pieces.
- Balance Acidity: Add a squeeze of lime juice just before serving for a burst of freshness.
Nutritional Highlights
This dish is both incredibly flavorful and loaded with essential nutrients. :
- Vitamin C: Rich in Vitamin C: Pineapple, bell peppers, and red onions work together to boost your immune system and support glowing skin
- Vitamin A: Bell peppers and herbs support eye health.
- Vitamin B6: Chicken and pineapple aid in brain development and nervous system health.
- Potassium: Found in pineapple and chicken, it helps regulate blood pressure.
By combining these ingredients, this meal offers a flavorful way to nourish your body.
FAQs
Can I Use Chicken Thighs Instead of Breasts?
Absolutely, chicken thighs are a juicier option that enhances the dish with extra flavor. Adjust the cooking time slightly, as thighs take a bit longer to cook.
Can I Make This Recipe Ahead of Time?
Absolutely! Marinate the chicken and chop the vegetables up to a day in advance to save time.
What’s the Best Way to Store Leftovers?
Store in an airtight container in the refrigerator for up to three days or freeze for longer storage.
Is This Recipe Gluten-Free?
Yes, with a simple substitution. Opt for tamari or coconut aminos as a substitute for soy sauce
The Essential Vitamins in Hawaiian Chicken Sheet Pan Recipe and Their Sources
This Hawaiian Chicken Sheet Pan Recipe is a nutritional powerhouse, thanks to its colorful combination of ingredients. Let’s dive deeper into the vitamins present in this recipe, how they benefit your health, and where else you can find them in other foods.
1. Vitamin C: The Immunity Booster
Sources in the Recipe:
- Pineapple: A star ingredient, pineapple is loaded with vitamin C, which helps strengthen your immune system. One cup of pineapple provides more than 100% of the daily recommended intake of vitamin C.
- Bell Peppers: Especially red and yellow varieties, these are some of the richest sources of vitamin C. A single cup can provide up to 150 mg of vitamin C.
- Red Onion: While not as rich as pineapple or bell peppers, red onions contribute a small amount of vitamin C and add a unique flavor profile.
Other Foods Rich in Vitamin C:
- Citrus Fruits: Oranges, lemons, grapefruits, and limes are classic vitamin C sources.
- Kiwi: A small kiwi can provide more than 70 mg of vitamin C, making it a perfect snack.
- Berries: Strawberries, raspberries, and blackberries are packed with vitamin C and antioxidants.
- Broccoli and Kale: Surprisingly, these vegetables are also excellent sources of vitamin C, providing about 90 mg per cup when cooked.
Benefits of Vitamin C:
- Boosts collagen production, keeping your skin healthy and youthful.
- Strengthens your immune system to help fight off colds and infections.
- Acts as an antioxidant, protecting cells from damage caused by free radicals.
2. Vitamin A: The Vision Enhancer
Sources in the Recipe:
- Bell Peppers: Red and orange bell peppers are particularly rich in beta-carotene, a precursor to vitamin A. This nutrient is crucial for eye health and supports healthy skin.
- Fresh Herbs: Cilantro or parsley, often used as garnishes, are good sources of vitamin A.
Other Foods Rich in Vitamin A:
- Carrots: Famous for improving vision, carrots are one of the richest sources of beta-carotene.
- Sweet Potatoes: A single medium sweet potato can provide over 400% of your daily vitamin A requirement.
- Spinach and Kale: Dark leafy greens are excellent sources of vitamin A.
- Mango and Papaya: These tropical fruits add a sweet boost of vitamin A.
Benefits of Vitamin A:
- Supports night vision and overall eye health.
- Enhances immune system functionality.
- Promotes healthy skin by aiding in cell production and repair.
3. Vitamin B6: The Energy Converter
Sources in the Recipe:
- Chicken: Especially the dark meat in thighs, chicken is an excellent source of vitamin B6, which helps the body convert food into energy.
- Pineapple: This tropical fruit not only provides vitamin C but also contains a small amount of B6.
Other Foods Rich in Vitamin B6:
- Bananas: A convenient and portable source of vitamin B6, bananas are great for boosting energy.
- Potatoes: Both white and sweet potatoes provide significant amounts of B6.
- Salmon and Tuna: These fish are among the best sources of B6 and are perfect for heart health.
- Chickpeas: These legumes are packed with vitamin B6, making them an excellent plant-based option.
Benefits of Vitamin B6:
- Plays a key role in brain development and function.
- Essential for producing hemoglobin, the protein that transports oxygen throughout the blood.
- Regulates mood by aiding in the production of serotonin.
4. Vitamin K: The Bone Strengthener
Sources in the Recipe:
- Fresh Herbs: Cilantro or parsley, used as a garnish, provide small but significant amounts of vitamin K.
Other Foods Rich in Vitamin K:
- Leafy Greens: Spinach, kale, and collard greens are some of the most concentrated sources of vitamin K.
- Brussels Sprouts: A half-cup of cooked Brussels sprouts contains over 100% of your daily vitamin K requirement.
- Asparagus: Steam or roast this versatile vegetable for an extra dose of vitamin K.
- Blueberries and Blackberries: These fruits not only provide vitamin K but also antioxidants for heart health.
Benefits of Vitamin K:
- Essential for blood clotting, which prevents excessive bleeding.
- Helps maintain strong bones by regulating calcium deposition.
- Supports heart health by preventing arterial calcification.
5. Folate (Vitamin B9): The Cell Builder
Sources in the Recipe:
- Bell Peppers: These colorful vegetables provide a moderate amount of folate.
- Pineapple: In addition to other vitamins, pineapple contains folate, supporting cell growth and repair.
Other Foods Rich in Folate:
- Avocado: This creamy fruit is one of the best sources of folate.
- Lentils and Beans: Chickpeas, black beans, and kidney beans are folate powerhouses.
- Beets: Whether roasted or added raw to salads, beets are rich in folate.
- Citrus Fruits: Oranges and grapefruits also provide a decent amount of folate.
Benefits of Folate:
- Crucial for DNA synthesis and repair.
- Supports healthy red blood cell production.
- Particularly important during pregnancy for fetal development.
6. Vitamin E: The Skin Protector
Sources in the Recipe:
- Olive Oil: Used in the marinade, olive oil is a good source of vitamin E, which promotes skin health and reduces inflammation.
Other Foods Rich in Vitamin E:
- Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts are some of the best sources.
- Avocado: This nutrient-dense fruit is rich in vitamin E and healthy fats.
- Spinach: Another reason to love leafy greens—they’re packed with vitamin E.
- Sweet Potatoes: Add these to your side dishes for a sweet boost of this vitamin.
Benefits of Vitamin E:
- Protects skin cells from oxidative stress, keeping your skin radiant.
- Reduces inflammation and promotes heart health.
- Supports a healthy immune system.
Bonus Nutrients in the Recipe
Potassium: The Muscle Supporter
- Sources: Pineapple and chicken are the primary potassium providers in this recipe.
- Other Foods: Bananas, potatoes, beans, and coconut water are rich in potassium.
- Benefits: Maintains healthy blood pressure and supports muscle function.
Magnesium: The Energy Booster
- Sources: Pineapple offers a moderate amount of magnesium.
- Other Foods: Dark chocolate, almonds, cashews, and quinoa are excellent sources.
- Benefits: Supports bone health, muscle relaxation, and nerve function.
Iron: The Oxygen Transporter
- Sources: Chicken provides heme iron, which is easily absorbed by the body.
- Other Foods: Legumes, spinach, red meat, and fortified cereals are rich in iron.
- Benefits: Vital for producing red blood cells and transporting oxygen throughout the body.
This Hawaiian Chicken Sheet Pan Recipe isn’t just delicious—it’s a nutritional powerhouse that delivers essential vitamins and minerals to your body. By including ingredients like pineapple, bell peppers, and chicken, you’re not only creating a flavorful meal but also supporting your health in numerous ways.
To further enhance your diet, consider pairing this dish with sides or desserts featuring fruits and vegetables rich in these vitamins. Try a tropical fruit salad, a spinach-based green salad, or a refreshing coconut water smoothie to round out your meal.
By making small adjustments to your ingredients, you can turn this recipe into a dish that’s perfect for any dietary need or occasion.
Conclusion
This Hawaiian Chicken Sheet Pan Recipe is more than just a meal—it’s a delightful experience that connects loved ones through food. With its bold flavors, ease of preparation, and versatile serving options, it’s a dish you’ll want to make again and again.
Try it tonight, and don’t forget to share your creations with us! For more inspiration, explore Quicklly’s Sweet and Savory Chicken Recipes.
For more ideas on meal prep, explore our quickllyrecipes.com.