Sheet Pan Hawaiian Chicken: A Sweet and Savory Delight for Busy Weeknights

Sheet pan meals are an absolute game-changer for busy individuals or families looking for delicious, low-maintenance dinners. One such mouth-watering recipe that you need to add to your rotation is Sheet Pan Hawaiian Chicken. This one-pan wonder is packed with vibrant tropical flavors, easy to prepare, and requires minimal cleanup—making it a perfect go-to meal for busy weeknights or meal prep.

In this article, we’ll walk you through a simple and delicious recipe for Sheet Pan Hawaiian Chicken, including tips, tricks, and answers to common FAQs. So, let’s dive in and create a colorful and flavorful meal that’ll have everyone coming back for seconds.

Why You'll Love Sheet Pan Hawaiian Chicken

Sheet pan meals offer an easy way to make an entire dinner with minimal fuss. Hawaiian chicken, in particular, blends savory, sweet, and tangy flavors with the hearty goodness of chicken. What makes this dish stand out is its beautiful combination of:

Chicken thighs or breasts marinated in a sweet, tropical sauce.
Pineapple, which adds natural sweetness and pairs perfectly with the savory chicken.
Bell peppers, onions, and broccoli, all roasted to perfection, making this meal a complete, balanced dish.
Minimal prep time, with just a few simple ingredients, making it ideal for hectic nights.

Sheet Pan Hawaiian Chicken Recipe

Ingredients:

For the Chicken Marinade:

4 boneless, skinless chicken thighs or breasts
1 cup pineapple juice (preferably fresh or 100% pure)
2 tablespoons soy sauce (low sodium)
2 tablespoons honey or brown sugar
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 tablespoon fresh grated ginger (or 1 teaspoon ground ginger)
1 tablespoon rice vinegar or apple cider vinegar
1 teaspoon sesame oil (optional, for extra flavor)
Salt and pepper to taste

For the Sheet Pan Veggies:

1 medium red bell pepper, sliced into strips
1 medium yellow bell pepper, sliced into strips
1 medium red onion, sliced
1 cup broccoli florets (or any other vegetable of your choice, like zucchini or asparagus)
1 tablespoon olive oil
Salt and pepper to taste

For Garnish:

Fresh chopped cilantro or green onions
Sesame seeds (optional)

Instructions:

Marinate the Chicken: Start by preparing the chicken marinade. In a bowl, combine pineapple juice, soy sauce, honey (or brown sugar), Dijon mustard, garlic, grated ginger, rice vinegar, and sesame oil (if using). Whisk the ingredients until they are well combined. Taste and adjust for salt and pepper if needed.

Add the chicken to a resealable plastic bag or shallow dish, then pour the marinade over the chicken. Seal the bag or cover the dish, and place it in the refrigerator. Allow the chicken to marinate for at least 30 minutes, but if you have time, marinate it for a few hours or overnight for even more flavor.
Prep the Vegetables: While the chicken is marinating, prep your vegetables. Slice the bell peppers, onion, and chop the broccoli florets. In a large mixing bowl, toss the veggies with olive oil, salt, and pepper until evenly coated. Set them aside while you preheat your oven.
Preheat the Oven: Preheat your oven to 400°F (200°C), ensuring it’s nice and hot for the perfect roasting temperature.
Assemble the Sheet Pan: On a large sheet pan, arrange the marinated chicken pieces. Make sure they’re spaced out and not overlapping to ensure even cooking. Surround the chicken with the prepared vegetables, spreading them out in a single layer.
Roast the Meal: Place the sheet pan in the oven and roast for about 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender. You can check for doneness by using a meat thermometer for the chicken and poking a fork into the vegetables to ensure they’re cooked through.
Garnish and Serve: Once cooked, remove the sheet pan from the oven. Garnish the dish with fresh cilantro or green onions, and sprinkle with sesame seeds if desired. Serve hot and enjoy the vibrant, tropical flavors of your Sheet Pan Hawaiian Chicken!

Tips for the Best Sheet Pan Hawaiian Chicken

Chicken Choices: You can use either chicken thighs or breasts for this recipe, but thighs tend to stay juicier during roasting, while breasts cook faster. Boneless, skinless chicken is recommended for easy eating, but bone-in chicken also works well if that’s your preference.
Vegetable Variety: Feel free to switch up the veggies. Sweet potatoes, carrots, or snap peas would be wonderful additions to this dish.
Grilling Option: If you prefer grilling, you can cook the marinated chicken on the grill instead of roasting it, and toss the veggies in a grill basket for a smoky twist.
Make Ahead: You can marinate the chicken the night before and chop the veggies ahead of time. This makes assembly even faster when it’s time to cook.
Tropical Twist: For even more tropical flavor, add some diced mango or papaya during the last 10 minutes of cooking.

FAQs About Sheet Pan Hawaiian Chicken

Can I use frozen chicken for this recipe? While it’s best to use fresh or thawed chicken, you can use frozen chicken if you’re in a pinch. Just be sure to adjust the cooking time, as frozen chicken may take a bit longer to cook through. A meat thermometer is key to ensuring it's fully cooked.
What kind of vegetables can I use for Sheet Pan Hawaiian Chicken? This recipe is very versatile! You can swap the bell peppers, onions, and broccoli for other vegetables such as zucchini, asparagus, snap peas, or even mushrooms. Just make sure the veggies cook at the same rate as the chicken, or cut them into smaller pieces.
Can I make this recipe in advance? Absolutely! You can marinate the chicken up to 24 hours in advance, and prep the vegetables a day ahead of time. When you’re ready to cook, simply assemble everything on the sheet pan and roast.
How do I store leftovers? Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven for best results. For the best texture, reheat the chicken in the oven rather than the microwave to keep it from becoming dry.
Is this recipe gluten-free? Yes, as long as you use gluten-free soy sauce or tamari, this recipe is gluten-free. Be sure to check the labels of your ingredients to confirm they meet your dietary needs.
Can I make this recipe with tofu or another protein? Yes! This recipe is easily adaptable for vegetarians or those who prefer plant-based options. You can substitute the chicken with firm tofu or tempeh. Simply marinate and bake as you would with the chicken for a delicious plant-based alternative.

Conclusion

Sheet Pan Hawaiian Chicken is a delightful dish that combines the perfect balance of sweetness, savory flavors, and a tropical flair. It's not only easy to prepare but also incredibly versatile, making it ideal for meal prep or a quick weeknight dinner. The recipe provides a harmonious mix of flavors that everyone will love while keeping cleanup to a minimum.

So, whether you’re cooking for a busy family or prepping meals for the week, give this Sheet Pan Hawaiian Chicken recipe a try and enjoy a delicious and satisfying meal in no time. Happy cooking!