Go Back

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
Cook Time 28 minutes
Total Time 58 minutes
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.