This Hawaiian Chicken Sheet Pan Recipe has tender, juicy bites of chicken and vegetables coated in a sticky-sweet sauce, and it’s ready in under 40 minutes. With easy one-pan cleanup and plenty of ways to meal prep, these Hawaiian chicken thighs are perfect for busy weeknights.
A Quick Look At The Recipe
- ⏲️Ready In: 45 Minutes
- 👪Serves: 3
- 🍽 Calories and Protein: 351kcals and 39 grams of protein
- 📋Main Ingredients: boneless skinless chicken thighs, fresh pineapple, teriyaki & BBQ sauce, bell peppers, and broccoli.
- 📖 Dietary Notes: Dairy-free, gluten-free, and can be made paleo-friendly.
- ⭐ Why You'll Love It: This Hawaiian chicken sheet pan meal is juicy, flavorful, and easy to make with sweet and savory tropical flavor in one pan.
SUMMARIZE & SAVE THIS CONTENT ON
Use up the boneless, skinless chicken thighs in your freezer to whip up this Hawaiian chicken sheet pan dinner. With minimal cleanup and that classic sweet-and-savory flavor, this gluten-free dinner recipe is one you’ll find yourself making on repeat (here are some other gluten and dairy free dinner recipes if you need more ideas).
As a busy mom, there's nothing I love more than a healthy, protein-packed dinner that comes together without a ton of effort. Recipes like this (and Korean ground beef and broccoli) make it far more practical for busy moms to get a nourishing meal on the table, even on those end-of-day, totally frazzled evenings.
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💭Why You'll Love This Recipe
Easy to make: Ready in under 40 minutes and with a handful of ingredients you’ll find in your fridge, this one pan chicken dinner comes together easily.
Versatile: Use the chicken thighs and vegetables to serve over steamed rice, mixed in with gluten-free pasta, or on top of a bed of lettuce for a juicy salad. There are so many ways to serve this dinner recipe that it’s a cook-once-eat-twice type of dinner.
Family-approved: Thanks to the juicy, sweet bites of pineapple and the sweet taste of chicken, this recipe is a hit with both kids and adults.
Ingredients and Substitutions
- Soy sauce and teriyaki sauce: If you have celiac, make sure to triple-check your soy sauce and teriyaki sauce for hidden sources of gluten. I personally use homemade, gluten-free teriyaki sauce for this Hawaiian chicken sheet pan dinner.
- Vegetables: The vegetables listed can be exchanged for others depending on what you have in the fridge. Just know that the cooking time may differ, or the texture may not stay as crisp (something like tomatoes obviously adds a lot of water).
- Boneless, skinless chicken breasts: These work best for sheet pan meals. Though bone-in chicken thighs can work, the cooking time will need to be altered as they take longer. Make sure they’re cooked to 165F before serving.
See the recipe card for full information on ingredients and quantities.
Flavor Variations
Below are a few fun ways to change the flavor of the easy Hawaiian chicken. And if you love the Hawaiian flavor, know that these grilled Hawaiian pork kebabs should be on your must-make list, too!
Fruit: Swap the pineapple for mandarin oranges for a different citrus twist.
Heat: Add some red pepper flakes to the Hawaiian sauce if you like a kick of spice in your meals.
Protein: You can easily make this dish with chunks of stewing beef in place of chicken thighs. The cooking time will be different, though, so adjust as necessary.
How To Make Hawaiian Chicken Sheet Pan Dinner
Step 1: Chop the vegetables and place them on a lined baking sheet. Mix the sauce.
Step 2: Pour half the sauce onto the vegetables to coat them
Step 3: Season the chicken on both sides.
Step 4: Place the chicken on the baking sheet in and around the vegetables.
Step 5: Using ¼ of the remaining sauce, coat the chicken, flip and coat the other side. Bake 25 minutes.
Step 6: Remove from the oven and add the pineapple. Continue baking until the chicken is cooked through.
Step 7: Broil for 1-2 minutes until browned and then drizzle with the remaining sauce before serving.
Expert Tips
To make the pineapple chicken sheet pan dinner totally paleo and gluten-free, make sure to use Primal Kitchen Teriyaki sauce and BBQ sauce. Likewise, you’ll need to sub the soy sauce for coconut aminos.
The reason the dish is cooked at a high heat is so that it cooks in minimal time, but also so that the pineapple almost caramelizes and all of the natural sugar comes out as it's roasted.
Don't overcrowd your pan, and if in doubt, use two pans. Overcrowding the vegetables makes it so that things cook unevenly.
Make sure that your pan is placed on the lower rack in your oven and not right under the element. Otherwise, your chicken is more likely to dry out and the vegetables to overcook.
Serve the Hawaiian chicken thighs and vegetables on top of steamed rice or Whole30 cauliflower rice for a low-carb version. Even roasted spaghetti squash is delicious and also works with slow Cooker Pineapple chicken.
How To Store It
Once cooled, leftover dinner can be stored in an airtight container in the fridge for 3-4 days. Reheat it in the microwave at intervals or in a skillet with a bit of broth or water to keep it juicy.
Leftover chicken can be stored separately and used for meal prep. It can be shredded and used on wraps or on top of salads.
I wouldn’t recommend freezing leftovers as the pineapples and vegetables won’t remain as crisp when thawing and reheating.
How to meal prep it: If you want to save yourself some time in the kitchen, chop all of your vegetables the night before and whip up the sauce. Store it in separate containers until you need it, and then you just need to assemble everything when you’re ready to cook.
Hawaiian Chicken Sheet Pan Recipe FAQs
The end result of this sheet pan dinner is juicy bites of chicken. This is done by making sure there is a lot of sauce on the chicken and the pan while baking so that the thighs don’t dry out.
Sheet pan chicken dinners become watery when they're cooked at a lower temperature. Roasting the meal at a higher temperature allows the water to burn off, leaving you with juicy chicken but not watery vegetables.
Yes, you can use canned pineapple to make Hawaiian chicken. Just be sure to drain the juices from the can before using it, or the dish will turn out too watery.
More Gluten-Free Sheet Pan Dinners You'll Love
If you tried this Sheet Pan Hawaiian Chicken Thighs Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Hawaiian Chicken Sheet Pan With Pineapple
Video
Equipment
- 1 Baking pan
- Parchment paper
Ingredients
- 6 boneless skinless chicken thighs
- 1 cup broccoli florets
- 1 red onion
- 2 cups fresh pineapple
- 1 red bell pepper
- 1 green bell pepper
- ½ cup teriyaki sauce
- ¼ cup BBQ sauce
- ¼ cup gluten-free soy sauce
- 1 teaspoons salt
- ½ teaspoons pepper
- ½ tablespoons garlic powder
- 3 tablespoons cilantro - chopped
- Sesame seeds Optional, for garnish
Instructions
- Preheat the oven to 400°F and line a 9x13” baking sheet with parchment paper for easy cleanup.
- In a small bowl, combine the BBQ sauce, teriyaki sauce, and soy sauce.
- Cut the bell peppers and onion into 1” bite-sized pieces and transfer them to the baking sheet along with the broccoli. Pour half of the sauce onto the vegetables and toss to coat. Spread in an even layer.
- Season both sides of the chicken thighs with salt, pepper, and garlic powder. Make room and place the chicken thighs on the baking sheet.
- Using ¼ cup of the remaining sauce, coat the chicken, then flip and coat the other side. Save the remaining sauce for later.
- Place in the oven and cook for 25 minutes. Remove from the oven and add fresh pineapple chunks around the chicken. Return to the oven and continue baking for 5 to 10 more minutes, or until the chicken is cooked through (internal temperature should reach 165°F).
- Turn the oven to broil and bake for 1 to 2 minutes until the chicken is browned. Keep an eye on them as they can burn quickly!
- Remove from the oven and spread the remaining sauce on the chicken.
- Garnish with chopped cilantro and sesame seeds. Serve with rice, if desired. Enjoy!
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Shelby S says
I love the juciness of the pineapple with the chicken, and my kiddos actually ask for this so mega win!