Description
This Easy Hawaiian Chicken Sheet Pan Dinner is a healthy high-protein meal packed with sweet pineapple, savory soy-garlic glaze, and colorful roasted vegetables. Everything cooks on one pan for minimal cleanup and maximum tropical flavor.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 2 lbs)
- 2 cups fresh pineapple chunks
- 1 large red bell pepper, sliced
- 1 large yellow bell pepper, sliced
- 1 medium red onion, cut into wedges
- 2 cups broccoli florets
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons olive oil
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon sesame seeds (optional)
- Fresh cilantro or green onions for garnish
Instructions
- Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease with olive oil.
- In a small bowl, whisk together soy sauce, honey, garlic, ginger, rice vinegar, sesame oil, and cornstarch until smooth and glossy.
- Pat chicken breasts dry and season both sides with salt and pepper. Place on the sheet pan and brush with half of the glaze.
- In a large bowl, toss pineapple, bell peppers, onion, and broccoli with olive oil and a pinch of salt.
- Arrange vegetables and pineapple around the chicken in a single layer. Drizzle remaining glaze over everything.
- Roast for 20–25 minutes or until chicken reaches an internal temperature of 165°F (75°C).
- Optional: Broil for 2–3 minutes for extra caramelization, watching carefully.
- Let chicken rest for 5 minutes. Garnish with sesame seeds and fresh cilantro or green onions before serving.
Notes
- For extra flavor, marinate the chicken in the glaze for 30 minutes before roasting.
- Store leftovers in airtight containers for up to 4 days in the refrigerator.
- Reheat in a skillet with a splash of water to revive the glaze.
- Serve over jasmine rice, brown rice, quinoa, or cauliflower rice.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Sheet Pan / Roasting
- Cuisine: Hawaiian-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 14g
- Sodium: 620mg
- Fat: 14g
- Saturated Fat: 2.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 110mg