Hawaiian Chicken Sheet Pan

Short description

A vibrant, tropical-inspired sheet pan dinner featuring honey-soy marinated chicken thighs roasted with pineapple, bell peppers, and onions—effortless, flavorful, and perfect over rice.

Why You’ll Love This Recipe

• All-in-one meal: Chicken, veggies, and fruit cook together on one sheet for easy prep and cleanup.
• Sweet-savory flavor profile: A honey-garlic-ginger marinade with soy sauce and pineapple delivers bright, caramelized taste.
• Quick & hands-off cooking: After a 30-minute marinade, it’s 25–30 minutes in the oven—minimal effort, maximum flavor.
• Meal-prep friendly: Prep ahead by marinating up to 2 hours (or overnight); leftovers reheat well and keep for up to 4 days.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 4 boneless, skinless chicken thighs
• 1 cup pineapple chunks (fresh or canned)
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 red onion, sliced
• 3 Tbsp soy sauce
• 2 Tbsp honey
• 2 Tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp ground ginger
• Salt and pepper, to taste
• Fresh cilantro, chopped, for garnish
• Cooked rice, for serving

Directions

1. Make the marinade: Whisk together soy sauce, honey, olive oil, garlic, ginger, salt, and pepper.
2. Marinate chicken: Place thighs in a bag or dish; pour in marinade, coating all sides. Marinate 30 minutes to 2 hours (up to overnight for more flavor).
3. Prep & bake: Preheat oven to 400 °F (200 °C). Line a baking sheet with parchment.
4. Assemble sheet: Remove chicken from marinade, place on one side of pan. Arrange pineapple, bell peppers, and red onion on the other side. Drizzle remaining marinade over top.
5. Roast: Bake 25–30 minutes until chicken reaches 165 °F (75 °C) and vegetables are tender. A similar recipe with chicken thighs calls for 25–30 minutes at this temperature.
6. Rest & serve: Let rest a few minutes, then garnish with cilantro. Serve hot over rice.

Servings and timing

• Servings: 4 portions.
• Prep time: ~10 minutes + 30–120 minutes marinating.
• Cook time: 25–30 minutes.
• Total time: ~35–160 minutes (marinating optional).

Variations

• Broil for char: In the last 3–4 minutes, switch to broil for caramelized edges and extra flavor.
• Low-carb swap: Serve over cauliflower rice instead of white rice.
• Spicy twist: Add red pepper flakes to the marinade for heat.
• Protein options: Substitute chicken thighs for breasts; adjust bake time to 20–25 minutes for breasts.
• Veggie mix-ins: Try zucchini, broccoli, or snap peas alongside peppers and pineapple.

storage/reheating

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Cooked chicken and vegetables freeze well (omit fresh garnish); thaw overnight.
• Reheat: Warm in oven at 350 °F or microwave until heated through.

FAQ

1. How long should I marinate the chicken?

Marinate for at least 30 minutes—up to 2 hours is ideal. Avoid over-marinating acidic mixtures beyond 4 hours.

2. Can I use chicken breasts?

Yes, but cook about 20–25 minutes at 400 °F to prevent drying out.

3. Fresh or canned pineapple—what’s better?

Fresh adds better texture, but canned works well too—just drain before using.

4. Should I broil at the end?

Yes—broiling for 3–4 minutes adds caramelization and char.

5. Why 400 °F?

High heat helps caramelize the pineapple and veggies while keeping chicken juicy

6. Can I prep ahead?

Absolutely—marinate chicken up to 24 hours and chop veggies ahead.

7. What if my sheet pan is crowded?

Use two pans or increase cooking time; overcrowding leads to steaming, not roasting.

8. Can I make it spicier?

Yes—add red pepper flakes or sriracha to the marinade.

9. Gluten-free option?

Use tamari instead of soy sauce.

10. What sides go well with this?

Try jasmine rice, brown rice, cauliflower rice, or quinoa. Add sesame seeds or lime wedges for garnish.

Conclusion

This Hawaiian Chicken Sheet Pan is a breezy, tropical twist on sheet-pan dinners—juicy, honey-soy-marinated chicken with colorful peppers, sweet pineapple, and minimal cleanup. Ready in about 30 minutes (plus marinating), it’s perfect for busy weeks, meal prep, or relaxed dinners. Garnish with fresh cilantro, serve over rice, and enjoy your effortless island-inspired feast!

Print