Hawaiian Chicken Sheet Pan is a tropical-inspired, colorful meal that’s as easy to make as it is satisfying to eat. With a vibrant mix of tender chicken, juicy pineapple, and crisp veggies all tossed in sweet teriyaki sauce, this one-pan dish delivers bold flavor with minimal cleanup. It’s the perfect choice for busy weeknights, meal prepping, or casual gatherings when you want something nourishing, simple, and irresistibly tasty. Whether served over fluffy rice or paired with a fresh salad, this recipe brings sunshine to your dinner table all year long.
Ingredients
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1 pound boneless, skinless chicken breasts, thinly sliced
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½ cup pineapple chunks, drained
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¼ cup teriyaki sauce
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1 bell pepper, sliced
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½ red onion, sliced
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2 tablespoons olive oil
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Salt and pepper to taste
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Cooked rice for serving (optional)
Directions
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Preheat Oven
Preheat your oven to 400°F (200°C). -
Mix Ingredients
In a large mixing bowl, combine sliced chicken, pineapple chunks, bell pepper, red onion, teriyaki sauce, olive oil, salt, and pepper. Toss well to ensure even coating. -
Spread on Sheet Pan
Line a large sheet pan with parchment paper. Spread the mixture in an even layer across the pan. -
Bake
Bake for 20–25 minutes, or until the chicken is fully cooked (internal temp of 165°F/74°C) and vegetables are tender. -
Serve
Serve warm, either on its own or over a bed of rice. Garnish with green onions or sesame seeds if desired.
Nutrients (per serving, without rice)
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Calories: ~280 kcal
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Protein: ~30g
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Carbohydrates: ~18g
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Fat: ~12g
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Fiber: ~2g
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Sugar: ~10g
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Sodium: Varies based on teriyaki sauce used
Health Benefits Packed Into One Pan
While Hawaiian Chicken Sheet Pan feels indulgent thanks to its bold flavor and saucy appeal, it’s surprisingly well-balanced nutritionally. Here are a few key health benefits that make this dish a smart dinner choice:
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Lean Protein: Chicken breast provides high-quality protein that supports muscle growth and keeps you full longer.
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Antioxidant-Rich Vegetables: Bell peppers and red onions are packed with antioxidants, fiber, and vitamins like C and A.
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Pineapple Perks: This tropical fruit is rich in vitamin C, manganese, and digestive enzymes such as bromelain.
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Lower Fat: By baking instead of frying, you minimize excess oils and calories.
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Customizable Carbs: Serve it over rice, quinoa, or cauliflower rice depending on your dietary needs.
Altogether, this is a nutrient-rich meal that doesn’t sacrifice taste for health—or vice versa.
Ideal for Meal Prep & Busy Weeknights
Another reason to love this recipe is its adaptability for meal prepping. You can prepare the components in advance—marinate the chicken, slice the veggies, and store them in the fridge until it’s time to cook. When ready, simply spread everything on a pan and bake.
It’s also easy to double or triple the batch. This makes it a favorite for families, meal prep enthusiasts, or even small gatherings. Leftovers store well and taste just as good the next day, either cold in a salad or reheated over fresh rice.
Serving Suggestions to Elevate Your Meal
While this sheet pan dinner is a complete meal on its own, you can enhance the experience with some creative sides and toppings:
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Jasmine or Basmati Rice: Classic pairing that absorbs the sauce beautifully.
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Coconut Rice or Quinoa: Adds a subtle nutty flavor that complements the tropical theme.
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Garlic Noodles: For a more indulgent option.
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Cucumber Salad or Coleslaw: Adds a crunchy, cooling contrast to the warm and savory chicken.
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Toasted Sesame Seeds or Chopped Green Onions: Perfect garnishes that add a restaurant-style finish.
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Sriracha or Chili Flakes: For those who love a spicy kick.
These small additions can turn your sheet pan dinner into a plated masterpiece.
How to Customize It Your Way
The versatility of this dish is what truly sets it apart. You can easily modify it to accommodate dietary needs, available ingredients, or just personal preferences.
Here are a few ideas to inspire your own twist:
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Protein Variations: Swap chicken with shrimp, salmon, tofu, or thinly sliced pork.
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Sauce Alternatives: Try a sweet chili glaze, soy-ginger marinade, or even a spicy BBQ sauce for different flavor profiles.
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Veggie Upgrades: Include snap peas, broccoli florets, zucchini, cherry tomatoes, or even baby corn for extra variety and color.
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Low-Carb Option: Serve over cauliflower rice or roasted cabbage ribbons.
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Gluten-Free Version: Use a certified gluten-free teriyaki sauce and double-check your condiments.
These flexible options allow you to make this recipe a regular part of your rotation without it ever feeling repetitive.
Why It’s a Family Favorite
Aside from its nutritional balance and ease of preparation, Hawaiian Chicken Sheet Pan is a recipe that appeals to all age groups. The sweetness of the pineapple makes it kid-friendly, while the savory notes and fresh vegetables provide depth for adults.
It also introduces diverse flavors in an accessible format, helping to expand palates without overwhelming the senses. Plus, since everything is baked together, it saves time and energy in the kitchen—something every home cook can appreciate.
Smart Storage Tips
If you’re lucky enough to have leftovers, storage is simple:
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Refrigerate: Keep in an airtight container for up to 3 days.
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Reheat: Warm in the oven at 350°F or use a microwave. Add a splash of sauce or water to keep it moist.
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Freeze: Yes, you can freeze this dish! Just be aware that the texture of the vegetables may soften slightly. Thaw overnight in the fridge before reheating.
Having a batch ready to go means you always have a healthy, flavorful meal on hand—even on your busiest days.
Conclusion: A Go-To Recipe with Global Flavor
Hawaiian Chicken Sheet Pan is the kind of recipe that checks all the boxes: quick, healthy, satisfying, and endlessly customizable. Whether you’re feeding a hungry family, meal prepping for the week, or just craving something vibrant and different, this dish delivers in every way.
With its tropical flair, balanced nutrition, and one-pan simplicity, it’s no wonder this recipe has become a staple in so many kitchens. Give it a try, and it just might become your next favorite too.