This Sheet Pan Hawaiian Chicken is a delicious and easy-to-make dish featuring tender chicken breasts, bell peppers, red onion, and pineapple. It’s perfect for a quick weeknight dinner, with a balance of sweet and savory flavors that come together in one pan.
FULL RECIPE:
Ingredients:
- 2 lbs chicken breasts
- 1 red bell pepper
- 1 orange or yellow bell pepper
- 1 small red onion
- ⅓ cup low-sodium soy sauce
- ¼ cup ketchup
- ¼ cup honey
- 2 tbsp pineapple juice
- 2 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- ¼ tsp red pepper flakes
- 1 tbsp arrowroot powder (or cornstarch)
- 4 cups fresh pineapple (medium cuts)
Directions
- Preheat oven to 400°F and line a baking sheet with parchment paper.
- Cube the chicken, bell peppers, and onion. Add to a large mixing bowl.
- In a separate bowl, whisk together soy sauce, ketchup, honey, pineapple juice, rice vinegar, garlic, ginger, and red pepper flakes. Stir in arrowroot powder.
- Pour marinade over the chicken and vegetables, toss to coat, and transfer to the baking sheet.
- Bake for 10 minutes, then add pineapple and bake for another 15 minutes.
- Broil for 3-4 minutes for a crispy top.
- Serve over rice.
Nutrients
- Calories: 303
- Protein: 31g
- Carbs: 35g
- Fat: 6g
- Fiber: 3g
- Sugar: 22g
Overview of Sheet Pan Hawaiian Chicken
Sheet Pan Hawaiian Chicken is an easy-to-make dish that brings together the tropical flavors of pineapple, bell peppers, and tender chicken on a single pan. With minimal prep and a flavorful glaze, this meal is perfect for busy weeknights or even for a casual weekend dinner. The combination of sweet pineapple with savory soy sauce and a hint of ginger creates a balanced and mouthwatering experience that the whole family will love.
The Simplicity of Sheet Pan Meals
One of the main reasons Sheet Pan Hawaiian Chicken stands out is its simplicity. Sheet pan meals are well-known for their convenience, requiring only one pan to cook the entire meal. This method is ideal for busy individuals or families looking for delicious meals without spending hours cleaning up afterward. The ease of preparation and cleanup ensures that cooking doesn’t become a stressful chore but rather an enjoyable, quick process.
Why Choose Hawaiian Chicken?
The choice of using chicken in this dish provides a healthy and protein-packed base. Chicken is a lean meat that is versatile and pairs wonderfully with a variety of flavors. In this recipe, the chicken is marinated with ingredients that enhance its natural flavor while keeping the dish light and healthy. Using fresh vegetables and pineapple also adds vitamins, fiber, and antioxidants, making it a wholesome meal for those looking to eat healthily without sacrificing flavor.
Flavor Profile
The flavor of Sheet Pan Hawaiian Chicken is undoubtedly one of its strongest selling points. The marinade, which includes a combination of soy sauce, honey, pineapple juice, garlic, and ginger, creates a unique sweet and savory contrast. This delicious balance of flavors is the hallmark of Hawaiian cuisine and is what makes the dish so appealing. The addition of fresh pineapple enhances the tropical vibe, making it even more refreshing and perfect for warm weather or a summer-inspired meal.
Health Benefits of the Ingredients
This recipe isn’t just flavorful, it also packs a nutritional punch. Chicken breasts are a great source of lean protein, essential for muscle growth and repair. Pineapple, aside from adding sweetness, contains enzymes like bromelain, which aid in digestion and reduce inflammation. Bell peppers are rich in Vitamin C, which supports the immune system, while garlic provides anti-inflammatory benefits and can help lower blood pressure. The overall balance of protein, vegetables, and fruit makes this dish a nutritious option for any meal plan.
Serving Suggestions
While the dish can stand alone, there are several ways to make it even more filling or suit different preferences. Serve Sheet Pan Hawaiian Chicken with a side of steamed rice or quinoa to add a hearty base that complements the dish. You can also pair it with a fresh green salad to enhance the vegetable intake and add a refreshing crunch. If you’re looking for a low-carb option, serve the chicken over cauliflower rice or with roasted zucchini noodles.
Meal Prep and Leftovers
Sheet Pan Hawaiian Chicken is perfect for meal prep. You can make a large batch of this dish, store it in airtight containers, and keep it in the fridge for up to 3-4 days. This allows you to have a delicious, nutritious meal ready to go when you need it. Leftovers can also be repurposed for wraps or salads, making it versatile and ideal for reducing food waste.
Customizing the Recipe
Like most recipes, this one is versatile and can be adapted to suit various dietary preferences and restrictions. If you prefer a spicier version, you can increase the amount of red pepper flakes or add a dash of sriracha sauce to the marinade. For those who follow gluten-free diets, simply use tamari instead of soy sauce. The vegetables can also be switched up depending on what you have on hand – consider adding broccoli, carrots, or even sweet potatoes for a more hearty meal.
Why It’s Perfect for Families
This recipe is not only quick to prepare but also family-friendly. The combination of familiar ingredients like chicken and pineapple, along with a slightly sweet glaze, tends to appeal to even picky eaters. Plus, it’s fun to prepare with kids. The simple task of chopping vegetables and assembling the ingredients can be a great bonding experience, and the one-pan nature of the meal means there’s less work and more time to enjoy together.
Conclusion
Sheet Pan Hawaiian Chicken is an easy, flavorful, and healthy dish that brings the tastes of the tropics to your kitchen. With its sweet and savory flavor profile, nutritional benefits, and simplicity, it’s an excellent choice for weeknight dinners or meal prepping. The versatility of the recipe also makes it adaptable to different tastes and dietary needs, ensuring that everyone at the table can enjoy it. Whether you’re a beginner cook or an experienced home chef, this dish is sure to become a favorite in your recipe collection.