Take your weeknight dinner to the islands with this Hawaiian Chicken Sheet Pan Dinner! Chicken, pineapple, bell peppers, and onions are slathered in sauce, baked to perfection, and served over rice. It’s a high protein meal that packs 34 grams of protein per serving, plus it’s perfect for meal prep.

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Sheet Pan Meal Magic

There are a few tricks to get the best results when you make sheet pan meals. Here are my top tips:

• Invest in quality sheet pans – Ones that warp and pop during baking will just lead to headaches and unanticipated oven cleanups. Skip the cheap ones and go with these America’s Test Kitchen winners instead.
• Don’t overcrowd the pan – Crowding the pan will lead to ingredients steaming rather than browning, which means less crispiness and flavor to your food. Spread things out onto 2 pans if you need to.
• Make cleanup a breeze – Heavy duty aluminum foil that covers the bottom of the pan and goes up the sides is my favorite way to do this. If you opt out of foil, SILPAT or a good coating of non-stick cooking spray or oil will still help reduce your time spent scrubbing.

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Ingredients and Substitutions

Here’s what you’ll need to recreate this Hawaiian Chicken Sheet Pan Dinner:

• Chicken – I recommend chicken breast for this recipe since the bake time for the veggies isn’t quite long enough for chicken thighs to get nice and tender.
• Pineapple – Fresh is best in this recipe (as opposed to canned pineapple) for maximum flavor and texture.
• Bell peppers – I used a red and green one to maximize the color in this dish, but any color will work.
• Red onion – A sweet onion would also work well in this recipe, but you’d miss out on the gorgeous purple color.
• Rice – I love the convenience of microwavable pouches of rice, but you can use whatever kind you like, or even opt for riced cauliflower for a low carb alternative.
• Sauce – The sauce does double duty in this recipe as both a marinade and sauce for the final dish. It’s got soy sauce, brown sugar, sesame oil, ginger, cornstarch, garlic powder, and red pepper flakes for a little spicy kick.

I find it easier to split this recipe up for baking on two sheet pans – one for the chicken and one for the veggies. For the one with chicken, be sure to use foil that goes all the way up the sides of the sheet pan to catch the juices. After baking, you’ll have a rich sauce mixed in with chicken drippings. I strained that sauce and mixed in a little more cornstarch, then poured it over the chicken and veggies mixed together for an even saucier dish.

Meal Prep this Recipe

This recipe is one of the least fussy when it comes to prepping – just add the rice, then dish out everything else into one container like this. Check it out:

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Hawaiian Chicken Sheet Pan Dinner

Prep: 20 minutes mins

Cook: 20 minutes mins

Total: 40 minutes mins

Servings: 6 servings

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Take your weeknight dinner to the islands with this Hawaii-inspired sheet pan meal.

Servings: 6 servings

Ingredients

• ▢ 1 3/4 lbs chicken breast, cut into 1" cubes
• ▢ 3 cups chopped pineapple, (500 grams)
• ▢ 2 bell peppers, chopped, (360 grams)
• ▢ 1 medium red onion, cut into chunks, (250 grams)
• ▢ 1 pouch Ben's Original Ready Rice Jasmine Family Size Rice

Sauce

• ▢ 6 tbsp low sodium soy sauce
• ▢ 1/4 cup brown sugar
• ▢ 1 1/2 tbsp sesame oil
• ▢ 1 tbsp fresh ground ginger
• ▢ 2 tsp cornstarch
• ▢ 1 tsp garlic powder
• ▢ 1/2 tsp red pepper flakes

Instructions

• Add all sauce ingredients to a jar, seal, and shake vigorously until all ingredients are combined and no chunks remain. Pour half of the sauce over the chicken in a bowl and toss until evenly combined. Set aside to marinate while you chop the veggies.
• Pre-heat oven to 425°F. Line a baking sheet (or 2) will aluminum foil. Set aside.
• Once pineapple and veggies are chopped, toss with the remaining sauce. You can do this in the same bowl as the chicken if you want to avoid dirtying more dishes.
• Spread chicken and veggies on the prepared sheet pan in a single layer. Optional: use 2 sheet pans to spread the chicken and veggies out more and increase browning; see note below.
• Bake for 20 minutes, turning the oven to broil for the last 2-3 minutes of cooking time to increase browning. Serve over rice and garnish with green onions and sesame seeds before serving.

Tips & Tricks

I recommend splitting the chicken and veggies between 2 sheet pans. For the one with chicken, use enough foil to go all the way up the sides of the sheet pan to catch the juices. After baking, you’ll have a rich sauce mixed in with chicken drippings. Strained that sauce through a mesh strainer and whisk in 1 tsp cornstarch, then pour it over the chicken and veggies for an even saucier dish.

Scan the barcode below or search for “Peanut Butter and Fitness Hawaiian Chicken Sheet Pan Dinner” to log this food in My Fitness Pal. There are options for with and without rice.

Nutrition Information

Calories: 439kcal (22%), Carbohydrates: 56g (19%), Protein: 34g (68%), Fat: 8g (12%), Saturated Fat: 1g (6%), Polyunsaturated Fat: 2g, Monounsaturated Fat: 2g, Cholesterol: 96mg (32%), Sodium: 647mg (28%), Potassium: 708mg (20%), Fiber: 3g (13%), Sugar: 20g (22%)

WITH RICE

NO RICE