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    Blog

    Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo)

    Published: Jul 29, 2020 · Last Updated: Jun 28, 2021 by Jen Lopez

    This post may contain affiliate links

    Jump to Recipe·Print Recipe

    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!

    Hawaiian Chicken on a sheet pan with sauce

    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.

    Hawaiian Chicken sheet pan served with rice

    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.

    Hawaiian Chicken bowl

    Other sheet pan meals you’ll love

    Chicken Bacon Ranch Sheet Pan

    Sausage and Sprouts Sheet Pan

    Breakfast Sheet Pan

    Chicken and Asparagus Sheet Pan

    Print
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    Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 23 reviews
    • Author: Jen
    • Prep Time: 5 minutes
    • Cook Time: 25 minutes
    • Total Time: 30 minutes
    • Yield: 4 1x
    • Category: Sheet Pan Meals
    • Method: Oven
    • Diet: Gluten Free
    Print Recipe
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    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

    Scale
    • 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

    1. Preheat oven to 350 degrees and prepare a baking sheet by lining with parchment paper and spraying with avocado oil spray
    2. Season chicken breast with salt, pepper and avocado oil and add to a mixing bowl
    3. Next add diced bell peppers, red onion and Hawaiian BBQ sauce to chicken. Use your hands to coat thoroughly
    4. 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.
    5. Remove sheet pan from oven and squeeze lime juice over sheet pan. Add cilantro and sesame seeds to garnish.
    6. 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

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    Reader Interactions

    Comments

    1. Brianna says

      August 20, 2020 at 10:23 am

      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!

      Reply
      • Jen says

        August 24, 2020 at 12:23 pm

        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!

        Reply
    2. Karyn says

      September 30, 2020 at 8:52 am

      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!

      Reply
      • Jen says

        October 07, 2020 at 8:42 am

        I am so glad you liked it!

        Reply
    3. Katy says

      December 31, 2020 at 7:15 pm

      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!

      Reply
      • Jen says

        January 04, 2021 at 2:26 pm

        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!

        Reply
    4. MARIA says

      March 04, 2021 at 9:46 am

      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!

      Reply
      • Jen says

        March 08, 2021 at 3:25 pm

        So glad you liked it!

        Reply
    5. Laci says

      April 09, 2021 at 7:12 am

      Does any one know the cup counts on this for 21 day fix?

      Reply
      • Jen says

        April 09, 2021 at 10:12 am

        Hi Sorry, unfortunately I don't. I don't know what that is.

        Reply
      • Kelly says

        February 03, 2023 at 12:20 pm

        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

        Reply
    6. Judy says

      April 24, 2021 at 5:46 pm

      Love it!! This will be on repeat. So easy to make yet so tasty.

      Reply
    7. Liliana Gonzalez says

      April 28, 2021 at 11:17 am

      Is this made with raw chicken or cooked chicken?

      Reply
      • Jen says

        April 28, 2021 at 11:22 am

        Raw chicken. It cooks with everything else on the sheet pan 🙂

        Reply
    8. ELIZABETH says

      April 29, 2021 at 10:53 am

      Hi is this 1/4 cup per Serving?

      Reply
    9. Amanda says

      May 03, 2021 at 4:51 pm

      Could you prep ahead as a freezer meal? Maybe just without the pineapples?

      Reply
      • Angie says

        May 14, 2021 at 12:46 pm

        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!

        Reply
    10. Caroline says

      May 03, 2021 at 4:59 pm

      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!

      Reply
      • Jo Anne says

        May 05, 2021 at 6:29 am

        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.

        Reply
      • Jen says

        May 13, 2021 at 8:36 am

        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!

        Reply
    11. Tara says

      May 16, 2021 at 10:37 pm

      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.

      Reply
      • Lydia says

        August 09, 2021 at 4:05 am

        I found a Hawaiian marinade made by Lawry’s since I couldn’t find the primal in my area!

        Reply
    12. Anastasia says

      June 09, 2021 at 6:41 pm

      This recipe was easy and amazing! My family made me add it to the dinner rotation. Thank you for sharing!

      Reply
      • Jen says

        July 22, 2021 at 8:56 am

        thank you so much! I am so happy to hear that!

        Reply
    13. Alana says

      July 02, 2021 at 8:53 am

      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!

      Reply
      • Jen says

        July 22, 2021 at 8:54 am

        So good to hear! Thank you so much for the review!

        Reply
    14. Ash says

      July 16, 2021 at 3:57 pm

      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!

      Reply
      • Jen says

        July 22, 2021 at 8:52 am

        Thank you so much for the review!

        Reply
    15. Brooke says

      August 16, 2021 at 4:10 pm

      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!

      Reply
      • Jen says

        August 20, 2021 at 12:53 pm

        Thank you so much for sharing your review! I bet the chicken will be super delicious with that marinade!

        Reply
    16. Karen Perry says

      February 12, 2022 at 10:42 am

      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 🙂

      Reply
      • Jen Lopez says

        February 14, 2022 at 1:23 pm

        Either one would work!

        Reply
    17. Amanda says

      March 09, 2022 at 2:05 pm

      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!

      Reply
      • Jen Lopez says

        March 14, 2022 at 3:57 pm

        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!

        Reply
    18. Pam says

      March 25, 2022 at 3:16 pm

      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!!!

      Reply
    19. Lisa U says

      July 02, 2022 at 5:59 pm

      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.

      Reply
      • Jen Lopez says

        July 02, 2022 at 9:16 pm

        so glad you liked it! Thank you for the review!

        Reply
    20. Kathy Brown says

      July 05, 2022 at 10:43 pm

      I wonder if you could cook this in an air fryer.

      Reply
    21. Lindsay says

      August 04, 2022 at 5:06 pm

      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.

      Reply
      • Jen Lopez says

        August 08, 2022 at 12:09 pm

        Sorry it didn't work out well for you. I appreciate the feedback!

        Reply
    22. Bri says

      September 08, 2022 at 5:53 pm

      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!

      Reply
    23. Brooke says

      September 08, 2022 at 7:31 pm

      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!

      Reply
    24. Sonya says

      September 25, 2022 at 11:38 am

      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!

      Reply
    25. Kim Wiedmaier says

      January 01, 2023 at 8:03 pm

      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! 👍

      Reply
      • Jen Lopez says

        January 06, 2023 at 8:19 am

        so happy you enjoyed it Kim!

        Reply
    26. Jody says

      January 04, 2023 at 4:46 pm

      Wow! Amazing recipe

      Reply
    27. CBFell says

      March 19, 2023 at 4:33 pm

      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.

      Reply
      • Jen Lopez says

        March 20, 2023 at 8:03 pm

        hahaha hmmmm I guess the real question is, does it at least taste ok??

        Reply
    28. Ashley says

      March 23, 2023 at 11:40 am

      I'm wanting to try this. Do you think it would be good on cauliflower rice?

      Reply
      • Jen Lopez says

        March 23, 2023 at 12:38 pm

        Absolutely!

        Reply
    29. Nicole Weaver says

      April 17, 2023 at 4:38 pm

      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?

      Reply
    30. Nancy says

      June 13, 2023 at 4:02 pm

      Any suggestions on what other veggies would work. I love peppers but my roommate absolutely hates them. This looks delicious just looking for suggestions.

      Reply
      • Jen Lopez says

        July 01, 2023 at 9:30 pm

        you can sub any veggies you do like that you feel would be good with a Hawaiian sauce flavor!

        Reply
    31. Suzanne says

      June 19, 2023 at 7:13 am

      Do I have to use avocado oil? Or can I use another oil instead?

      Reply
      • Jen Lopez says

        July 01, 2023 at 9:28 pm

        you can use any oil you prefer 🙂

        Reply
    32. sam says

      June 23, 2023 at 12:21 pm

      Cooked the chicken for 25 min total and it still seemed dry

      Reply
      • Jen Lopez says

        July 01, 2023 at 9:29 pm

        sorry this didn't work out for you!

        Reply
    33. Kelley says

      June 25, 2023 at 6:37 pm

      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!

      Reply
      • Jen Lopez says

        July 01, 2023 at 9:28 pm

        so happy to hear you enjoyed it!

        Reply
        • Jess says

          April 14, 2024 at 4:52 pm

          We enjoyed this recipe and it was quick and easy to make. Thank you!

          Reply
          • Jen Lopez says

            April 29, 2024 at 5:45 pm

            Makes me so happy! Thanks so much!

            Reply
    34. Heather Denuto says

      May 18, 2024 at 7:25 am

      There is so much flavor in this recipe and it makes for a beautiful presentation! I served it with coconut brown rice… not a low-carb option, but a delicious one! I couldn’t find the exact BBQ sauce stated in the recipe, so I substituted it so with Lawry’s Hawaiian marinade. I expect it’s similar but will look for the specific sauce when I go to Whole Foods. I have visions of making this for company over the summer and starting with a batch of piña coladas!

      Reply
      • Jen Lopez says

        May 20, 2024 at 7:58 pm

        So glad you enjoyed it Heather!

        Reply
    35. Karen H says

      March 06, 2025 at 1:36 pm

      After successfully trying it with chicken, i tried it with cubes boneless pork..it was just as good, i might try shrimp next, adding them during the second cook so they don't get overdone. I used an spicy orange asian glaze rather than the bbq sauce.

      Reply
    36. Linda says

      April 07, 2025 at 2:45 pm

      Hi. A HEADS UP to other cooks whose families have NUT ALLERGIES!
      Planning to make this for my son & DIL’s visit. While searching for the Hawaiian BBQ sauce you recommended, I happened to discover the label says it’s positive for tree nuts. Never would have expected that! So am making Hawaiian sauce from a Pinterest recipe.
      Am sure this will be delicious. Am a huge fan of sheet pan dinners. Thank you for sharing your recipe.

      Reply

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