Hawaiian Chicken Sheet Pan: A Tropical Escape for Dinner

What the heck is this?

So I was dreaming about a beach vacation last week while stuck in my kitchen on a rainy Tuesday. Since I couldn’t get to Hawaii, I figured I’d bring Hawaii to me! This sheet pan dinner is basically a tropical getaway on a pan – juicy chicken thighs glazed with a sweet-savory sauce, chunks of caramelized pineapple, colorful bell peppers, and red onions, all roasted to perfection. It’s like a luau for your taste buds, minus the plane ticket. Even my teenager who “hates fruit with meat” (eye roll) went back for seconds.

Why You’ll Love This Recipe

Let’s be real about why this needs to be in your dinner rotation:

• It’s a ONE PAN meal. That means minimal dishes, and who doesn’t want that?
• The sweet-savory combo is seriously addictive. That pineapple caramelizes and gets all jammy in the oven.
• Prep takes like 15 minutes tops, then the oven does all the work. Perfect for those “I can’t even” weeknights.
• It’s pretty much impossible to mess up. Seriously, this recipe is super forgiving.
• The colors are gorgeous – you’ll want to take pictures before you devour it.
• Leftovers make amazing bowl meals the next day (if there are any leftovers, which, good luck with that).
• It’s healthyish without tasting like diet food. Win-win!

The Good Stuff You’ll Need

For the Chicken & Veggies:

• 6-8 chicken thighs (bone-in, skin-on for maximum flavor, but boneless works too if that’s your thing)
• 1 fresh pineapple, cut into chunks (about 3 cups – canned works in a pinch, but fresh is SO much better)
• 2 bell peppers (I use red and orange for those sunset vibes), chunky diced
• 1 large red onion, cut into wedges
• 2 cups cherry tomatoes (they burst in the oven and it’s magical)
• 3-4 cloves garlic, roughly chopped (or more, I won’t judge)
• 1-2 jalapeños, sliced (optional if you want a kick)
• 2 tablespoons olive oil
• Salt and pepper, you know the drill

For the Hawaiian Glaze:

• 1/3 cup soy sauce (low sodium if you’re watching that)
• 1/4 cup pineapple juice (just steal some from the can if using canned pineapple)
• 3 tablespoons honey (or brown sugar works too)
• 2 tablespoons ketchup (trust me on this one)
• 1 tablespoon rice vinegar (apple cider vinegar works in a pinch)
• 2 teaspoons fresh ginger, grated (the stuff in the tube is fine if you’re feeling lazy)
• 3 cloves garlic, minced
• 1 tablespoon sesame oil (this makes a big difference, don’t skip it)
• 1 teaspoon sriracha (optional, adjust to your spice preference)

For Serving:

• Sliced green onions (lots of ’em)
• Chopped cilantro (unless you’re one of those “cilantro tastes like soap” people)
• Lime wedges for squeezing
• Sesame seeds (both black and white if you’re feeling fancy)
• Hot sauce on the side (for the heat seekers)

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Let’s Do This

Prep Work (15 minutes):

1. Crank your oven to 425°F. We want it HOT to get those nice caramelized edges.
2. Line a large rimmed baking sheet with foil or parchment. Or don’t, but then you’ll be scrubbing later, so your call.
3. Whisk together all the glaze ingredients in a bowl. Set aside about 1/4 cup for brushing at the end.
4. Pat those chicken thighs dry with paper towels (this is KEY for crispy skin). Season generously with salt and pepper on both sides.

Assembly (10 minutes):

1. Toss your pineapple chunks, bell peppers, red onion, cherry tomatoes, garlic, and jalapeños (if using) with olive oil, salt, and pepper in a big bowl.
2. Arrange your chicken thighs on the sheet pan, leaving some space between them. Skin side up if using skin-on!
3. Scatter the pineapple and veggie mixture around the chicken, not on top of it. You want everything in a single layer as much as possible.
4. Pour about half of the remaining glaze over everything, making sure to get some on each chicken thigh.

Cooking (35-45 minutes):

1. Pop that sheet pan in your hot oven. Now go pour yourself a drink, you’ve earned it.
2. After about 25 minutes, brush the chicken with some of the reserved glaze. Give the veggies a quick stir while you’re at it.
3. Put it back in for another 10-20 minutes until the chicken reaches 165°F internally and the skin is gloriously browned. The pineapple should have some caramelized edges, which is vegetable candy as far as I’m concerned.
4. If you want extra color on the chicken, switch to broil for the last 2-3 minutes. BUT WATCH IT LIKE A HAWK. The difference between caramelized and cremated is about 30 seconds.

Finishing Touches (2 minutes):

1. Once it’s out of the oven, brush the chicken one more time with the last bit of glaze.
2. Sprinkle everything with green onions, cilantro, and sesame seeds.
3. Serve with lime wedges for squeezing over the top.

Serving Suggestions

• Pile it all on top of some steamed rice or coconut rice if you’re feeling extra. The rice soaks up all those amazing juices.
• Want to go low-carb? Serve it over cauliflower rice. It’s actually pretty good, I was surprised too.
• Need more green? Throw together a quick side salad with some greens, avocado, and a ginger-lime dressing.
• Make it a feast with some quick cucumber pickles on the side (just slice cucumbers, add rice vinegar, sugar, and salt, and let sit for 15 minutes).
• Tropical cocktails are basically mandatory. Might I suggest a Mai Tai or a simple rum punch?
• For dessert, keep the island vibes going with some coconut ice cream or grilled pineapple with a sprinkle of cinnamon.

Switch It Up

Got the basics down? Try these twists:

• Teriyaki Twist: Swap the glaze for your favorite teriyaki sauce and add some canned water chestnuts and snow peas during the last 10 minutes of cooking.
• Mango Tango: Replace half the pineapple with mango chunks. Prepare for your mind to be blown.
• Coconut Chicken: Dredge the chicken in unsweetened coconut flakes before adding to the sheet pan. Hello, tropical crunch!
• Spicy Island: Double the jalapeños and add a tablespoon of gochujang to the glaze. Keep a fire extinguisher nearby. (Kidding. Sort of.)
• Pork Paradise: Use pork tenderloin instead of chicken. Slice it into medallions about 1-inch thick.
• Vegan Vacation: Replace chicken with firm tofu or tempeh. Press the tofu really well first, then cut into thick slabs.

Make-Ahead Tips

• You can prep the glaze up to 3 days ahead and keep it in the fridge.
• Chop all the veggies and pineapple the day before and store in containers in the fridge.
• The fully assembled dish can be prepped about 4 hours ahead (but don’t add the glaze until you’re ready to cook or things get too soggy).
• Leftovers keep well for 3-4 days and are amazing cold, straight from the fridge at midnight. Not that I’ve done that or anything…

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Questions People Actually Ask

Q: Can I use chicken breasts instead of thighs?
A: You can, but they cook faster and tend to dry out. If using breasts, add them to the sheet pan about 10-15 minutes after the veggies start cooking, depending on their size. And definitely use a meat thermometer!

Q: I don’t like pineapple. Can I leave it out?
A: I mean, it’s Hawaiian chicken, so the pineapple is kind of the point… but yes, you rebel, you can leave it out. Maybe add extra bell peppers or try it with chunks of mango or even peaches in summer.

Q: How spicy is this?
A: As written, it’s very mild with just a hint of warmth. The jalapeños mellow a lot during roasting. If you want real heat, leave the seeds in the jalapeños or add more sriracha to the glaze.

Q: My sheet pan gets crowded and things steam instead of roast. Help?
A: Use two sheet pans if needed! Overcrowding is the enemy of caramelization. Put the chicken on one pan and the veggies on another if you must. Better to wash an extra pan than eat sad, soggy dinner.

Q: Can I prep this as a freezer meal?
A: You can freeze the raw chicken in the marinade, but fresh veggies get sad and mushy when frozen raw. Better to just prep the components separately if you need to work ahead.

Q: My family is weird and some people don’t like onions/peppers/tomatoes. What should I do?
A: Easy! Section off a corner of the sheet pan for the picky eaters. Use small pieces of folded foil to create dividers on your pan, then everyone can pick out what they want. Or tell them to grow up and try new things. (Kidding! Sort of…)

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