Sweet, savory, juicy, and colorful—this easy sheet-pan dinner combines tender chicken, caramelized pineapple, bell peppers, and a simple Hawaiian-style sauce. Everything cooks together on one pan for an easy weeknight meal.
Recipe Details
Prep time: 15 minutes
Cook time: 25–30 minutes
Total time: 40–45 minutes
Servings: 4
Oven: 425°F (220°C)
Ingredients
Chicken & Vegetables
1½ lb (680 g) boneless, skinless chicken breasts, cut into 1-inch pieces
2 cups fresh pineapple chunks or canned pineapple chunks, well drained
1 red bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 small red onion, cut into wedges
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon smoked paprika
Hawaiian-Style Sauce
¼ cup low-sodium soy sauce
2 tablespoons honey or maple syrup
1 tablespoon pineapple juice
1 tablespoon rice vinegar
2 cloves garlic, minced
1 teaspoon freshly grated ginger
1 teaspoon sesame oil
1 tablespoon cornstarch
2 tablespoons water
For Garnish
2 green onions, sliced
1 tablespoon sesame seeds, optional
Fresh cilantro or parsley, optional
Lime wedges, optional
Red pepper flakes, optional
Instructions
- Preheat the oven
Preheat oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper or lightly grease it.
- Make the sauce
In a small bowl, whisk together:
Soy sauce
Honey
Pineapple juice
Rice vinegar
Garlic
Ginger
Sesame oil
In another small bowl, mix the cornstarch and water until smooth. Add it to the sauce and whisk well.
- Prepare the chicken
Pat the chicken pieces dry. Place them in a large bowl and toss with olive oil, salt, pepper, garlic powder, and smoked paprika.
- Arrange the sheet pan
Spread the chicken, pineapple, bell peppers, and red onion evenly over the prepared sheet pan.
Try not to overcrowd the pan so the chicken and vegetables can caramelize instead of steaming.
- Add the sauce
Drizzle about ⅔ of the sauce over the chicken and vegetables. Toss gently to coat.
Reserve the remaining sauce for later.
- Bake
Bake for 15 minutes.
Remove the pan and carefully toss the chicken and vegetables. Brush or drizzle with the remaining sauce.
Return to the oven and bake for another 8–12 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Caramelize
For extra caramelization, switch the oven to broil for 1–2 minutes. Watch carefully because the honey in the sauce can brown quickly.
- Garnish & serve
Remove from the oven and sprinkle with sliced green onions and optional sesame seeds and cilantro.
Serve hot over:
Steamed white or brown rice
Coconut rice
Cauliflower rice
Quinoa
Rice noodles
A squeeze of fresh lime adds a nice finishing touch.
Tips for the Best Hawaiian Chicken
Use fresh pineapple for a brighter flavor, or canned pineapple for convenience.
If using canned pineapple, drain it very well so the sheet pan doesn’t become watery.
Cut the chicken and vegetables into similar-sized pieces for even cooking.
Don’t overcrowd the pan.
For more caramelization, broil briefly at the end.
Add red pepper flakes or sliced jalapeño if you like a sweet-and-spicy flavor.
Chicken thighs can be used instead of breasts and will generally stay more tender.
Easy Variations
Spicy Hawaiian Chicken: Add ½–1 teaspoon red pepper flakes or 1–2 teaspoons sriracha to the sauce.
More vegetables: Add zucchini, broccoli, snap peas, or sliced carrots.
Lower-carb: Serve over cauliflower rice and use a reduced-sugar sweetener instead of honey.
Teriyaki-style: Replace the sauce with your favorite teriyaki sauce, checking the ingredient and allergen label.
All Nut & Allergen Information
Nuts
Peanuts: None in the recipe as written.
Tree nuts: None in the recipe as written.
Coconut: None in the recipe itself. Coconut rice would be an optional serving suggestion and contains coconut.
Sesame: Optional sesame seeds and sesame oil contain sesame, which is a major allergen in many countries.
Other Allergens
Soy: Soy sauce normally contains soy.
Wheat/gluten: Regular soy sauce commonly contains wheat. Use certified gluten-free tamari or gluten-free soy sauce if needed.
Dairy: None.
Eggs: None.
Fish/shellfish: None.
Mustard: None intentionally added.
Corn: Cornstarch is used. Check the package if you have a corn allergy.
Important: For people with severe allergies, check every packaged ingredient for allergen statements and possible cross-contact. Use certified gluten-free products when required.
Gluten-Free Option
Use certified gluten-free tamari or gluten-free soy sauce and verify the cornstarch and other packaged ingredients.
Nut-Free Option
The recipe is naturally peanut- and tree-nut-free as written. Omit sesame seeds/oil if sesame also needs to be avoided, and check all packaged ingredients for cross-contact warnings.
Approximate Nutrition
Per serving, without rice:
Calories: ~430 kcal
Protein: ~43 g
Carbohydrates: ~39 g
Fat: ~12 g
Fiber: ~4 g
Sugar: ~27 g
Sodium: ~800–1,000 mg
Nutrition is approximate and varies depending on the chicken, pineapple, soy sauce, and amount of sauce used.
Recipe Q&A
Can I use chicken thighs?
Yes. Boneless, skinless chicken thighs work very well and tend to be especially juicy.
Can I use canned pineapple?
Absolutely. Drain it thoroughly and pat it dry if necessary.
Can I use frozen pineapple?
Yes, but thaw and drain it well first. Excess moisture can prevent good browning.
Can I prepare this ahead of time?
Yes. Cut the chicken and vegetables and prepare the sauce up to 1 day ahead. Keep everything refrigerated separately until ready to cook.
Can I make this without honey?
Yes. Use maple syrup or your preferred sweetener. The flavor will change slightly.
How do I make it less sweet?
Reduce the honey to 1 tablespoon and increase the rice vinegar slightly for more tang.
Can I make it spicy?
Yes. Add sriracha, red pepper flakes, cayenne, or sliced jalapeño.
Can I use another protein?
Yes. Shrimp, boneless chicken thighs, or pork tenderloin can work. Cooking times will vary, so cook each protein to its appropriate safe internal temperature.
Can I add broccoli?
Yes. Broccoli, zucchini, carrots, and snap peas are excellent additions.
Why is my chicken watery?
Usually because the pan is overcrowded or the pineapple wasn’t drained well. Use a large sheet pan and leave space between ingredients.
How do I get the pineapple caramelized?
Use a hot 425°F oven, don’t overcrowd the pan, and broil for 1–2 minutes at the end while watching closely.
Can I make this gluten-free?
Yes. Use certified gluten-free tamari or soy sauce and verify all packaged ingredients.
Is this dairy-free?
Yes, the recipe is dairy-free as written.
How should I store leftovers?
Cool and refrigerate in an airtight container for up to 3–4 days.
Can I freeze it?
Yes, although the peppers and pineapple may soften after thawing. Freeze for up to 2–3 months in an airtight freezer-safe container.
How should I reheat it?
Reheat gently in a skillet over medium heat or in the microwave until heated through. Avoid prolonged high heat, which can dry out the chicken.
What can I serve with it?
Rice, coconut rice, cauliflower rice, quinoa, steamed vegetables, or a simple cucumber salad all work beautifully.
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