Easy Hawaiian Chicken Sheet Pan Dinner (Healthy High-Protein Meal)

Total Time: 40 minutes
Difficulty Level: Easy

There’s something magical about the combination of sweet pineapple, savory chicken, and colorful roasted vegetables all caramelizing together on one pan. This Hawaiian chicken sheet pan dinner brings bold tropical flavor into your kitchen with minimal effort and maximum reward. The juicy chicken turns golden at the edges, the pineapple becomes slightly charred and syrupy, and the bell peppers soften into tender, vibrant bites that look just as good as they taste.

This dish is perfect for busy weeknights when you want something wholesome but don’t have time for complicated prep or endless cleanup. Everything roasts together, allowing the flavors to mingle beautifully. The natural sweetness of pineapple balances the savory soy-garlic glaze, while a hint of ginger adds warmth and depth.

What makes this recipe truly special is how healthy and satisfying it is. Packed with lean protein and colorful vegetables, this meal keeps you full and energized. It’s ideal for families, meal preppers, fitness lovers, or anyone craving a light yet comforting tropical-inspired dinner.

Estimated Calories: ~420 per serving
Protein: ~38g per serving

Table of Contents

Table of Contents

Key Ingredients for Hawaiian Chicken Sheet Pan Dinner

The beauty of this recipe lies in its simple yet powerful ingredients. Each one contributes to the balance of sweet, savory, and fresh flavors that make this dish unforgettable.

Boneless, Skinless Chicken Breasts (4 medium, about 2 lbs) – Lean, high-protein base of the dish. They roast beautifully and absorb the tropical glaze.

Fresh Pineapple Chunks (2 cups) – Adds natural sweetness, caramelizes in the oven, and brings authentic Hawaiian-inspired flavor.

Red Bell Pepper (1 large, sliced) – Sweet, colorful, and slightly smoky when roasted.

Yellow Bell Pepper (1 large, sliced) – Adds brightness and balances the savory glaze.

Red Onion (1 medium, sliced into wedges) – Becomes tender and slightly sweet while adding depth.

Broccoli Florets (2 cups) – Adds texture, fiber, and a subtle earthiness.

Low-Sodium Soy Sauce (¼ cup) – Provides savory umami richness without overwhelming saltiness.

Honey (2 tablespoons) – Enhances sweetness and helps create a glossy glaze.

Garlic (3 cloves, minced) – Infuses aromatic depth and savory warmth.

Fresh Ginger (1 tablespoon, grated) – Adds subtle spice and brightness.

Olive Oil (2 tablespoons) – Helps everything roast evenly and develop golden edges.

Rice Vinegar (1 tablespoon) – Adds acidity to balance sweetness.

Sesame Oil (1 teaspoon) – Provides nutty undertones and authentic Asian-inspired flavor.

Cornstarch (1 tablespoon) – Thickens the glaze slightly so it coats everything beautifully.

Salt (½ teaspoon) – Enhances overall flavor.

Black Pepper (½ teaspoon) – Adds mild heat and balance.

Sesame Seeds (1 tablespoon, optional garnish) – Adds crunch and visual appeal.

Fresh Cilantro or Green Onions (for garnish) – Brings freshness and color.

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How to Make Hawaiian Chicken Sheet Pan Dinner

This recipe is wonderfully straightforward, making it perfect for beginners and experienced cooks alike.

1. Prep the Oven and Pan

Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it with olive oil to prevent sticking.

2. Prepare the Glaze

In a small bowl, whisk together soy sauce, honey, minced garlic, grated ginger, rice vinegar, sesame oil, and cornstarch. Stir until smooth. The mixture should be glossy and slightly thick.

This glaze is what gives the Hawaiian chicken sheet pan dinner its signature sweet-savory finish.

3. Prepare the Chicken

Pat the chicken breasts dry with paper towels. Season both sides with salt and pepper. Place them on the sheet pan, leaving space around each piece.

Brush half of the glaze generously over the chicken, ensuring full coverage.

4. Add the Vegetables and Pineapple

In a large mixing bowl, toss pineapple chunks, bell peppers, red onion, and broccoli with olive oil and a pinch of salt.

Spread them evenly around the chicken on the sheet pan. Make sure everything is in a single layer to ensure proper roasting.

Drizzle the remaining glaze over the vegetables and pineapple.

5. Roast to Perfection

Place the sheet pan in the preheated oven and roast for 20–25 minutes, depending on the thickness of your chicken.

The chicken is done when it reaches an internal temperature of 165°F (75°C). The edges should look slightly caramelized, and the pineapple will have light golden charred spots.

If desired, broil for the last 2–3 minutes for extra caramelization. Watch closely to prevent burning.

6. Rest and Finish

Remove from the oven and let the chicken rest for 5 minutes. This allows juices to redistribute, keeping the meat tender.

Sprinkle with sesame seeds and chopped green onions or cilantro before serving.

Serving Suggestions for Hawaiian Chicken Sheet Pan Dinner

One of the best things about this Hawaiian chicken sheet pan dinner is how versatile it is when it comes to serving. You can keep it simple or dress it up depending on the occasion.

For a comforting family-style dinner, serve the roasted chicken and vegetables over a large platter of fluffy jasmine rice or brown rice. Spoon the extra pan juices over the top for added flavor. The rice absorbs the sweet-savory glaze beautifully, making every bite rich and satisfying. Add a sprinkle of extra green onions and sesame seeds for a restaurant-style presentation. Pair it with a crisp cucumber salad or a light cabbage slaw for contrast and crunch.

If you’re aiming for a lighter option, serve this dish in individual bowls over cauliflower rice or quinoa. You can even turn it into a build-your-own bowl bar for gatherings. Set out toppings like sliced avocado, shredded carrots, toasted coconut flakes, spicy mayo, or lime wedges. This interactive serving style makes it perfect for casual dinner parties or family nights.

For meal prep, divide the chicken, pineapple, and vegetables into airtight containers with rice. The vibrant colors make these containers look appetizing even days later. It’s a healthy grab-and-go lunch that feels far from boring.

Storage + Meal Prep for Hawaiian Chicken Sheet Pan Dinner

This Hawaiian chicken sheet pan dinner stores beautifully, making it ideal for planning ahead.

Allow leftovers to cool completely before storing. Place chicken and vegetables in airtight containers and refrigerate for up to 4 days. For best results, store rice separately to maintain texture.

To freeze, place cooled chicken (without fresh garnishes) in freezer-safe containers for up to 2 months. The vegetables can be frozen, though they may soften slightly upon reheating. Pineapple holds up surprisingly well but may release extra moisture when thawed.

To reheat, warm in the microwave for 1–2 minutes or until heated through. For best texture, reheat in a skillet over medium heat with a splash of water to loosen the glaze and revive the flavors.

When serving leftovers, refresh the dish with fresh green onions, a squeeze of lime, or a sprinkle of sesame seeds. This small touch makes day-two meals taste freshly made.

Conclusion

This easy Hawaiian chicken sheet pan dinner proves that healthy eating doesn’t have to be bland or complicated. With just one pan and a handful of wholesome ingredients, you can create a meal bursting with tropical sweetness, savory depth, and vibrant color. It’s the kind of dish that feels comforting yet light, indulgent yet nourishing.

Whether you’re feeding a hungry family, meal prepping for the week, or simply craving something bright and flavorful, this recipe delivers every time. Don’t be afraid to customize it with your favorite vegetables or adjust the sweetness to your taste. Once you try it, this Hawaiian-inspired favorite just might earn a permanent spot in your weekly rotation.

If you make this recipe, share your twist on it and let others know how it turned out — cooking is always better when shared!