Description

Craving a vibrant, tropical-inspired meal that’s quick to prep and bursting with flavor? What if you could create a Hawaiian Chicken Sheet Pan in just 45 minutes, combining juicy chicken, sweet pineapple, and colorful veggies in a savory-sweet marinade? This one-pan recipe brings the taste of the islands to your table with minimal effort, perfect for busy weeknights, meal prep, or casual gatherings.

Ingredients

For the Chicken and Marinade

Chicken Breast (2 lbs, diced): Lean, tender protein that soaks up the marinade’s flavors.
Soy Sauce (2 tbsp): Adds salty, umami depth to the marinade.
Olive Oil (2 tbsp): Helps the marinade coat the chicken and promotes browning.
Garlic Powder (1 tsp): Infuses savory, aromatic notes.
Paprika (1 tsp): Brings mild, smoky warmth.
Salt and Pepper (to taste): Enhances overall flavor.

For the Vegetables and Fruit

Bell Pepper (1 large, chopped): Adds vibrant color, crunch, and mild sweetness.
Red Onion (1 medium, chopped): Provides savory, slightly sweet flavor.
Pineapple Chunks (2 cups, fresh or canned, drained): Brings juicy, tropical sweetness and caramelizes during roasting.

Substitutions and Variations

Chicken Breast: Swap with boneless chicken thighs for juicier texture or tofu for vegetarian/vegan; adjust cooking time (thighs: 28–32 minutes, tofu: 20–25 minutes).
Soy Sauce: Use tamari or coconut aminos for gluten-free or lower-sodium options.
Olive Oil: Replace with avocado oil or grapeseed oil for high-heat roasting.
Paprika: Substitute with smoked paprika for extra smokiness or chili powder for a slight kick.
Bell Pepper: Swap with green, yellow, or orange bell peppers, or use zucchini for variety.
Red Onion: Use yellow onion or shallots for a milder flavor.
Pineapple: Replace with mango, peaches, or omit for a less sweet dish.
Vegetarian/Vegan: Use tofu or portobello mushrooms; ensure soy sauce is vegan (tamari or coconut aminos).
Gluten-Free: Use tamari or gluten-free soy sauce; ensure all ingredients are gluten-free certified.

Optional Additions

Spices: Add ½ tsp ginger powder or ¼ tsp red pepper flakes to the marinade for warmth or heat.
Toppings: Sprinkle with sesame seeds, chopped green onions, or cilantro for garnish.
Veggies: Include 1 cup broccoli florets, snap peas, or carrots for extra crunch.

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Instructions

Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Line a large sheet pan with parchment paper or lightly grease with oil for easy cleanup.
- Tip: A hot oven ensures even cooking and caramelization; use a large enough pan (at least 18×13 inches) to avoid overcrowding.
Prepare the Marinade:
- In a large mixing bowl, whisk together 2 tbsp soy sauce, 2 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, and salt and pepper to taste (about ½ tsp each).
- Tip: Whisk thoroughly to emulsify the oil and soy sauce; taste and adjust salt sparingly, as soy sauce is salty.
Marinate the Chicken:
- Dice 2 lbs chicken breast into 1-inch cubes and add to the marinade.
- Toss to coat thoroughly and let marinate for 15–30 minutes at room temperature or in the refrigerator.
- Tip: Cut chicken uniformly for even cooking; don’t marinate longer than 1 hour to avoid over-salting from soy sauce.
Prep the Vegetables and Pineapple:
- Chop 1 large bell pepper and 1 medium red onion into bite-sized pieces (about 1-inch chunks).
- If using fresh pineapple, cut into 1-inch chunks; if canned, drain 2 cups pineapple chunks well to avoid excess liquid.
- Tip: Chop veggies and pineapple to similar sizes for even roasting; pat canned pineapple dry to prevent sogginess.
Assemble the Sheet Pan:
- Spread the marinated chicken, bell pepper, red onion, and pineapple chunks evenly across the sheet pan in a single layer.
- Pour any remaining marinade over the ingredients for extra flavor.
- Tip: Avoid overcrowding to ensure browning; use two pans if needed, and space ingredients slightly apart.
Roast the Dish:
- Place the sheet pan in the preheated oven and roast for 25–30 minutes, tossing gently with a spatula halfway through to promote even browning.
- Check that the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with slightly caramelized edges.
- Tip: Use a meat thermometer for accuracy; if pineapple or veggies brown too quickly, cover loosely with foil.
Serve and Savor:
- Remove the sheet pan from the oven and let rest for 3–5 minutes to allow flavors to meld.
- Serve hot over fluffy steamed rice, quinoa, or as a standalone dish.
- Garnish with optional sesame seeds, green onions, or cilantro for a fresh finish.
- Pair with a side salad, spring rolls, or a tropical drink like pineapple juice or iced tea.
- Tip: Scoop portions with a mix of chicken, veggies, and pineapple for balanced bites; serve immediately for the best texture.