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I may not like pineapple on my pizza but when it comes to Hawaiian chicken, I am all for it! This Hawaiian Chicken Sheet Pan is so tasty and full of so much flavor. It’s healthy and filled with veggies. You can serve this recipe with cauliflower rice to keep it low carb, paleo and Whole30 compliant. Or serve it with brown or white rice for a healthy gluten-free meal that also works great for meal prep!
This post is in collaboration with Primal Kitchen Foods. While this post is sponsored, all thoughts and opinions are my own. I am grateful to work with a company I love and believe in so much!
Sheet Pan Meal Ingredients
To make this Hawaiian Chicken sheet pan meal you will need:
- Chicken breasts or boneless skinless chicken thighs (diced into pieces)
- Red onion
- Bell peppers - I used red, orange and green
- Pineapple chunks
- cilantro and sesame seeds for garnish
- Primal Kitchen Hawaiian BBQ Sauce – Primal kitchen is such a game changer when it comes to finding healthy sauces, dressing and marinades without all the sugar and additives you would typically find. Enter code “BEAUTY10” for a discount on their website!
How To Make Sheet Pan Hawaiian Chicken
The great thing about a sheet pan meal is that there’s really not much to it direction wise. "Throw everything on a baking sheet and stick it in the oven” is really all that’s necessary but that doesn’t sound quite as nice on a recipe card does it?
Once you have a baking sheet lined with parchment paper, you can throw all your ingredients (minus the pineapple) together in a mixing bowl, add the Hawaiian BBQ Sauce and use your hands to make sure all your chicken and veggies are coated thoroughly. Add your chicken and veggies to the baking sheet and bake! When your sheet pan is about away cooked you will then add your pineapple before cooking the rest of the way.
Once your sheet pan is out of the oven, that's when we add the fresh lime juice as well as your garnish of cilantro and sesame seeds. You can serve this meal over white rice, brown rice or cauliflower rice depending on your dietary preferences. Garnish with a little cilantro and some more Hawaiian BBQ sauce for drizzling and you have yourself an easy, healthy meal that is perfect for busy days.
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Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Sheet Pan Meals
- Method: Oven
- Diet: Gluten Free
Description
This Hawaiian Chicken Sheet Pan Meal is an easy and delicious recipe that comes together in no time. It's made with Whole food ingredients and is paleo friendly and Whole30 compliant.
Ingredients
- 1-1.5 lbs chicken breast or boneless skinless chicken thighs cut into cubes
- 1 red bell pepper
- 1 orange bell pepper
- ½ red onion cut into chunks
- 1 cup pineapple chunks
- ½ cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
- 1 tbs avocado oil
- ¼ tsp salt
- Juice of 1 lime
- Cilantro and white sesame seeds for garnish
Instructions
- Preheat oven to 350 degrees and prepare a baking sheet by lining with parchment paper and spraying with avocado oil spray
- Season chicken breast with salt, pepper and avocado oil and add to a mixing bowl
- Next add diced bell peppers, red onion and Hawaiian BBQ sauce to chicken. Use your hands to coat thoroughly
- Bake in the oven for 20 minutes then remove sheet pan and add pineapple chunks before returning to oven for 10-20 more minutes or until chicken reaches an internal temperature of 165 degrees.
- Remove sheet pan from oven and squeeze lime juice over sheet pan. Add cilantro and sesame seeds to garnish.
- Serve with cauliflower rice to keep things lower carb and paleo/Whole30 or with white rice for a gluten-free meal
Nutrition
- Serving Size: ¼ of recipe
- Calories: 289
- Fat: 2.5
- Carbohydrates: 25.6
- Fiber: 4
- Protein: 42
Brianna says
I have to be honest, at first, I wasn't sure my thoughts on this. However, after having it for lunch the last few days, I AM CONVINCED! Wow is this a flavor bomb after those juices meld together. Served with rice, it's the perfect meal prep solution.So simple, delicious, and budget friendly!
Jen says
Haha! I totally know what you mean! Pineapple in a savory meal usually isn't my jam but I loved it in this. I am so glad you liked it!
Karyn says
We made the Hawaiian Chicken Sheet Pan last night and I was pleasantly surprised how delicious and simple this meal was. It will be added to our dinner rotation!
Jen says
I am so glad you liked it!
Katy says
This was very good! I’m on Day 1 of my 2nd round of Whole30 and I sliced the chicken fajita-style and thought the Hawaiian BBQ sauce was good! The pineapple and onion give it a great flavor. I might try this same type of one-sheet meal with coconut aminos and maybe other veggies, too. Delish!
★★★★★
Jen says
I am so so glad to hear that! Broccoli beef will be perfect for that! It's actually on my list to get on the blog soon!
MARIA says
This was great! I made it for an easy lunch and I'm so excited to eat the leftovers! It's a keeper for sure. I didn't add any garnish at the end except for the lime and then a sprinkle of ground coriander to replace cilantro. I also did not add rice and it was just fine without it. Thanks for the recipe!
★★★★★
Jen says
So glad you liked it!
Laci says
Does any one know the cup counts on this for 21 day fix?
Jen says
Hi Sorry, unfortunately I don't. I don't know what that is.
Kelly says
Hi Laci,
The chicken, veggies & fruit are easy. Just measure out the portions you want. Add a yellow if you mix with rice. As far as the sauce, I plan to substitute the sour cream for greek yogurt (another protein) and the mayo is a teaspoon. As far as the BBQ sauce, I would add 1/2 for a sugar & use one orange. I'm no expert but this is what I plan to do. Hope it helps!
Kelly
Judy says
Love it!! This will be on repeat. So easy to make yet so tasty.
★★★★★
Liliana Gonzalez says
Is this made with raw chicken or cooked chicken?
Jen says
Raw chicken. It cooks with everything else on the sheet pan 🙂
ELIZABETH says
Hi is this 1/4 cup per Serving?
Amanda says
Could you prep ahead as a freezer meal? Maybe just without the pineapples?
Angie says
I was wondering the same thing....I would assume it would work fine as many freezer prep meals consist of these ingredients but would love to know if anyone has actually tried it!
Caroline says
Love this recipe! The flavors are amazing and it's super simple. There's one thing that I have to be careful with though. In your recipe you mention that after the chicken and veggies are in the oven for 20 minutes, you put the pineapple in then continue to cook for 20 more minutes. That's a long time! I've found that the chicken gets overcooked if I leave it in for that amount of time. I think the chicken is almost done when I put the pineapple in so I'd say maybe just 5-10 more minutes instead of a whole 20.
Thanks for the recipe!
★★★★
Jo Anne says
This was a great quick meal, I made it for the first time last night. I agree the 2nd cook time is to long chicken was a little dry and I only did 10 min 2nd cook time with the pineapple. I think next time I will just add the pineapple the last few minutes of the first cook time.
★★★★★
Jen says
Thanks for the feedback! I can definitely include a range in the recipe to reflect that for texture preference for different people. I tested it a few times and found the 20 minutes to work for me but that's good to know! Thank you!
Tara says
I don’t have ready access to the sauce, unless I order online. Is there any way to make something similar from scratch?? I live in a very rural area and loathe ordering through Amazon as it takes longer to get here.
★★★★★
Lydia says
I found a Hawaiian marinade made by Lawry’s since I couldn’t find the primal in my area!
Anastasia says
This recipe was easy and amazing! My family made me add it to the dinner rotation. Thank you for sharing!
★★★★★
Jen says
thank you so much! I am so happy to hear that!
Alana says
I made this for my family last night and it was a huge hit! I used just a store brand bbq sauce and it worked well. Thanks!
★★★★★
Jen says
So good to hear! Thank you so much for the review!
Ash says
I changed a couple things, used a bbq sauce I had on hand mixed with pineapple juice, then used the broiler on high to cook so it charred everything a little. I did the veggies (I added a poblano pepper along with the bell peppers) for 10 mins then added the chicken for another 8 or so and then added the pineapple for another few minutes. Might need to cook the chicken longer depending on how big your chicken pieces are. Served with jasmine rice. Thanks for the idea!
★★★★★
Jen says
Thank you so much for the review!
Brooke says
We had this for dinner tonight and it was a big success! I cooked the peppers and onions first for 10 minutes because we like ours well cooked, then I added the chicken for 8 minutes based off a comment I saw, and added the pineapple for another 5 minutes! So good!
Next time I’ll marinate my chicken in pineapple juice & the Hawaiian bbq sauce overnight too!
★★★★★
Jen says
Thank you so much for sharing your review! I bet the chicken will be super delicious with that marinade!
Karen Perry says
This recipe looks delicious. I'm assuming by the picture of ingredients that canned pineapple is being used. Do we use fresh or canned or would either one work??
Thanks 🙂
Jen Lopez says
Either one would work!
Amanda says
Hi! If I prepped the meat and veggies and mixed it all together right before putting it in the oven, would I be able to freeze it? And then thaw one day to bake and eat? Thanks!
Jen Lopez says
Hey there! I don't see why not! As long as its all mixed and placed in an air tight container or freezer bag before freezing I think it would be fine!
Pam says
To the commenter who said she would next marinate the chicken in pineapple juice overnight - DO NOT!!!! The pineapple will brek down the protein in the chicken leaving you with a mushy mess!!!
★★★★★
Lisa U says
This was a great option for whole 30. Loved the sweet and savory. I added extra veggies because I had some that needed to be used, zucchini, celery and mushrooms. It was delicious. I only baked for 10 more minutes after I added the pineapple. It was perfect. Over brown rice with coconut amino’s it was so good.
★★★★★
Jen Lopez says
so glad you liked it! Thank you for the review!
Kathy Brown says
I wonder if you could cook this in an air fryer.
Lindsay says
It was good and I like the concept, but for me personally it tasted like it was seriously lacking seasoning. There is hardly any seasoning involved in this recipe, I can't decide what, but I definitely wish I would've added seasoning (other than salt and pepper). Or maybe even another bottle of BBQ sauce (I used the brand listed). 40 minutes is way too long to cook little chunks of chicken, I ended up doing maybe 25-30 minutes and it was perfect.
★★★
Jen Lopez says
Sorry it didn't work out well for you. I appreciate the feedback!
Bri says
We really enjoyed this. I agree on cooking for 20 and then putting the pineapple on for 5 minutes to keep from overcooking the chicken. I couldn’t find the bbq sauce, but I found orange stir fry sauce and it worked well with the recipe. I will definitely make this again. Thanks!
★★★★★
Brooke says
I could eat this every night for the rest of my life! I was worried about needing a ton more BBQ sauce, but the amount in the recipe ended up being plenty! I cut my veggies large and it felt very P. F. Chant’s minus the stomach bloat! Loved this recipe and will definitely be making again. Thank you!
★★★★★
Sonya says
I made this for my family last night and everyone loved it! I was anticipating a large amount of leftovers, as there are only 3 people in my family, but we ate all of it. I can’t wait to make this again. It is definitely a new family favorite. Thank you!
★★★★★
Kim Wiedmaier says
This recipe is fantastic! As a widow who’s not fond of cooking for herself I couldn’t resist trying this. The only thing I did differently was use regular bbq sauce and coriander instead of cilantro since I had none and used fresh pineapple. I had it over brown rice and I’m so glad I have leftovers! 👍
★★★★★
Jen Lopez says
so happy you enjoyed it Kim!
Jody says
Wow! Amazing recipe
★★★★★
CBFell says
How do you get yours to look so pretty?? It is absolutely delicious but my colors fade in the sauce and the oven and does not look nearly as appetizing as yours does.
Jen Lopez says
hahaha hmmmm I guess the real question is, does it at least taste ok??
Ashley says
I'm wanting to try this. Do you think it would be good on cauliflower rice?
Jen Lopez says
Absolutely!
Nicole Weaver says
Very easy and simple ingredients which I love! I had a problem with there being so much liquid (mainly clear) in the pan when I went to add the pineapple. How do you keep it from getting so watery?
Nancy says
Any suggestions on what other veggies would work. I love peppers but my roommate absolutely hates them. This looks delicious just looking for suggestions.
Jen Lopez says
you can sub any veggies you do like that you feel would be good with a Hawaiian sauce flavor!
Suzanne says
Do I have to use avocado oil? Or can I use another oil instead?
Jen Lopez says
you can use any oil you prefer 🙂
sam says
Cooked the chicken for 25 min total and it still seemed dry
★★
Jen Lopez says
sorry this didn't work out for you!
Kelley says
This turned out great! I've made it twice now, the flavors work so good together. I'll be keeping this in rotation for sure!
★★★★★
Jen Lopez says
so happy to hear you enjoyed it!