Tropical Hawaiian Chicken on a Sheet Pan — Easy, Healthy, Homemade Dinner

Introduction
I still remember the first time I made Tropical Hawaiian Chicken on a Sheet Pan — it was a rainy weeknight, and I wanted something bright and comforting that felt like a mini vacation. The juices from the pineapple caramelized around the chicken, the peppers turned sweet and tender, and my kitchen smelled like a luau. This easy, homemade sheet pan dinner quickly became our go-to for busy weeknights, casual Sunday family meals, and even low-fuss holiday gatherings when you want something festive without the stress.

This Tropical Hawaiian Chicken on a Sheet Pan is bright, slightly sweet, and savory — a healthy, one-pan dinner that feels both relaxing and celebratory. It’s perfect for weeknights, potlucks, or when you need an effortless dish that feeds a crowd.

🧂 Ingredients:

• 2 pounds boneless, skinless chicken thighs (or breasts), trimmed
• 1 cup fresh pineapple chunks (or canned in juice, drained)
• 1 large red bell pepper, sliced into strips
• 1 medium red onion, sliced into wedges
• 2 tablespoons olive oil (or avocado oil)
• 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons honey (or maple syrup / keto sweetener)
• 2 tablespoons rice vinegar (or apple cider vinegar)
• 1 tablespoon fresh lime juice (about 1 lime)
• 2 garlic cloves, minced
• 1 teaspoon ground ginger (or 1 tablespoon fresh grated ginger)
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon crushed red pepper flakes (optional, for heat)
• Salt and freshly ground black pepper, to taste
• 1 tablespoon cornstarch mixed with 1 tablespoon water (optional, for a thicker glaze)
• Fresh cilantro or green onions for garnish
• Lime wedges for serving

👩‍🍳 Directions:

1. Preheat the oven to 400°F (200°C). Line a rimmed sheet pan with parchment paper for easy cleanup.
2. In a medium bowl, whisk together olive oil, soy sauce, honey, rice vinegar, lime juice, minced garlic, ground ginger, smoked paprika, crushed red pepper flakes (if using), salt, and pepper. This is your tropical glaze.
3. Pat the chicken dry with paper towels, then place it in a large bowl or zip-top bag. Pour half the glaze over the chicken and toss to coat. Let marinate for 15–30 minutes (or up to 4 hours in the fridge for deeper flavor).
4. On the prepared sheet pan, arrange the marinated chicken in a single layer, leaving space between pieces. Scatter pineapple chunks, red pepper strips, and red onion wedges around the chicken. Drizzle the remaining glaze over the fruit and veggies.
5. Roast in the preheated oven for 22–28 minutes (thighs) or 18–22 minutes (breasts), until vegetables are tender and chicken reaches an internal temperature of 165°F (75°C). Rotate the pan once halfway through for even caramelization.
6. If you’d like a glossy, thicker sauce: remove the pan from the oven, transfer juices to a small saucepan, bring to a simmer, stir in the cornstarch slurry, and cook 1–2 minutes until thickened. Spoon over the chicken.
7. Garnish with chopped cilantro or sliced green onions and serve with lime wedges.

Cooking tips:

• Use an instant-read thermometer to ensure perfectly cooked chicken (165°F).
• For extra char, broil for 1–2 minutes at the end—watch closely to avoid burning.
• If using frozen pineapple, thaw and drain well to avoid excess liquid.

💡 Tips & Variations:

• Low-carb / Keto: Swap the honey for a sugar-free syrup or monk fruit sweetener and serve over cauliflower rice.
• Gluten-free: Use tamari or coconut aminos instead of soy sauce.
• Vegetarian / Vegan: Replace chicken with extra-firm tofu (pressed and cubed), seitan, or tempeh. Marinate and roast the same way — bake 20–25 minutes until edges are golden.
• Spicy Version: Add sriracha to the glaze or increase crushed red pepper flakes.
• Add-ins: Try chunks of sweet potato, zucchini, or snap peas for more veggies. If adding sweet potato, par-roast for 10 minutes first.
• Serving ideas: Serve over jasmine rice, coconut rice, quinoa, cauliflower rice, or tucked into warm tortillas for Hawaiian-inspired tacos. Also delicious with a crisp green salad and an extra squeeze of lime.
• Leftovers & Storage: Store in an airtight container in the refrigerator for up to 3–4 days. Reheat gently in a 350°F oven or in a skillet to keep the chicken moist. Freeze cooked portions (without fresh garnish) for up to 3 months; thaw overnight before reheating.

🩺 Health & Lifestyle Tie-in:
This Tropical Hawaiian Chicken on a Sheet Pan is a balanced meal with lean protein, vitamin C-rich pineapple and peppers, and heart-healthy olive oil. Choosing whole ingredient swaps (low-sodium soy sauce, moderate honey) keeps it friendly for weight management and heart health. A home-cooked, nutrient-dense meal like this can help you feel energized — and in the long run, eating well may reduce health care costs and support your overall financial and physical wellness. Small, consistent choices at the dinner table add up.

Conclusion
If you make this Tropical Hawaiian Chicken on a Sheet Pan, I’d love to hear how it turned out — leave a comment, rate the recipe, or tag me on social with a photo. This recipe is my little rainy-night-to-vacation trick: simple, wholesome, and full of sunshine. Enjoy, and happy cooking! 🌺

Tropical Hawaiian Chicken

A bright, slightly sweet, and savory sheet pan dinner featuring marinated chicken thighs, fresh pineapple, bell peppers, and red onion, perfect for weeknights or holiday gatherings.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 28 minutes mins

Total Time 58 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: Hawaiian, Healthy

Calories: 350

Ingredients Method Notes

Ingredients

  

Main Ingredients

• 2 pounds boneless, skinless chicken thighs (or breasts), trimmed
• 1 cup fresh pineapple chunks (or canned in juice, drained)
• 1 large red bell pepper, sliced into strips
• 1 medium red onion, sliced into wedges
• 2 tablespoons olive oil (or avocado oil)
• 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons honey (or maple syrup / keto sweetener)
• 2 tablespoons rice vinegar (or apple cider vinegar)
• 1 tablespoon fresh lime juice (about 1 lime)
• 2 cloves garlic, minced
• 1 teaspoon ground ginger (or 1 tablespoon fresh grated ginger)
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon crushed red pepper flakes (optional, for heat)
• to taste Salt and freshly ground black pepper
• 1 tablespoon cornstarch mixed with 1 tablespoon water (optional, for a thicker glaze)
• for garnish Fresh cilantro or green onions
• for serving Lime wedges

Method

 

Preparation

1. Preheat the oven to 400°F (200°C). Line a rimmed sheet pan with parchment paper for easy cleanup.
2. In a medium bowl, whisk together olive oil, soy sauce, honey, rice vinegar, lime juice, minced garlic, ground ginger, smoked paprika, crushed red pepper flakes (if using), salt, and pepper. This is your tropical glaze.
3. Pat the chicken dry with paper towels, then place it in a large bowl or zip-top bag. Pour half the glaze over the chicken and toss to coat. Let marinate for 15–30 minutes (or up to 4 hours in the fridge for deeper flavor).

Cooking

1. On the prepared sheet pan, arrange the marinated chicken in a single layer, leaving space between pieces. Scatter pineapple chunks, red pepper strips, and red onion wedges around the chicken. Drizzle the remaining glaze over the fruit and veggies.
2. Roast in the preheated oven for 22–28 minutes (thighs) or 18–22 minutes (breasts), until vegetables are tender and chicken reaches an internal temperature of 165°F (75°C). Rotate the pan once halfway through for even caramelization.
3. If you'd like a glossy, thicker sauce: remove the pan from the oven, transfer juices to a small saucepan, bring to a simmer, stir in the cornstarch slurry, and cook 1–2 minutes until thickened. Spoon over the chicken.
4. Garnish with chopped cilantro or sliced green onions and serve with lime wedges.

Notes

For extra char, broil for 1–2 minutes at the end. If using frozen pineapple, thaw and drain well to avoid excess liquid. Leftovers can be stored in an airtight container in the refrigerator for up to 3–4 days or frozen for up to 3 months.