There’s something about sweet pineapple caramelizing in the oven that always takes me back. I was standing barefoot in the kitchen, music humming low, tossing chicken and peppers in a big bowl when my little one peeked over the counter and asked, “What smells like summer?” That’s exactly what this Hawaiian Chicken Sheet Pan is—weeknight simplicity with sunny, tropical comfort.
This recipe is a lifesaver for busy evenings. It’s Whole30, paleo, and gluten-free, but you’d never guess from the rich, sticky-sweet flavor. Everything roasts on one pan—juicy chicken, colorful veggies, golden pineapple—and cleanup is a breeze. Whether you’re feeding a crowd or prepping lunchboxes, this cozy, craveable dish just works.
Table of Contents
Ingredients You’ll Need
It’s all about fresh, simple ingredients with big payoff. Here’s what to grab before you get started on this Hawaiian Chicken Sheet Pan dinner:
Main Ingredients
- Chicken breast or thighs (boneless, skinless)
- Bell peppers (any colors you love)
- Red onion, sliced
- Pineapple chunks (fresh or canned, drained)
- Primal Kitchen Hawaiian BBQ Sauce
- Avocado oil
Seasonings & Garnishes
- Salt
- Lime juice
- Chopped cilantro
- White sesame seeds (optional)
How to Make Hawaiian Chicken Sheet Pan
This Hawaiian Chicken Sheet Pan dish comes together in four easy steps. Let’s walk through it together.
- Preheat and prep
Heat your oven to 400°F. Line a large sheet pan with parchment or lightly oil it for easy cleanup. - Toss and season
In a big mixing bowl, combine chopped chicken, bell peppers, and red onion. Drizzle with avocado oil and add a few spoonfuls of Hawaiian BBQ sauce. Sprinkle in salt and toss everything until coated. - First bake
Spread the chicken and veggies evenly on your sheet pan. Roast for 20 minutes, stirring once halfway through for even browning. - Add pineapple and finish
After 20 minutes, add pineapple chunks to the pan and stir gently. Roast another 10–12 minutes, until the chicken is cooked through and pineapple edges are golden. - Garnish and serve
Squeeze fresh lime juice over the pan. Sprinkle with cilantro and sesame seeds. Serve warm and enjoy every sticky-sweet bite.
Pro Tips for Best Results
- Use chicken thighs if you like extra juicy bites. They’re a bit more forgiving than breasts.
- Fresh pineapple gives a richer flavor, but canned is great in a pinch.
- If you can’t find Primal Kitchen BBQ sauce, choose any gluten-free Hawaiian-style BBQ.
- Keep an eye on the chicken. Once it hits 165°F inside, it’s ready.
Serving Suggestions
This dish is super flexible. For Whole30 or low-carb nights, serve it over cauliflower rice. If you’re going for a cozy, comforting plate, fluffy white rice pairs perfectly too. I also like a little extra BBQ drizzle or a second squeeze of lime just before serving.
Related Recipes to Try
If this recipe brought a little warmth to your kitchen, you might also love these cozy bakes:
- Flourless Pumpkin Muffins with Cozy Fall Spices are naturally sweet and soft.
- Cinnamon Muffins – A Quick and Easy Treat are lovely with tea.
- Sour Cream Chocolate Chip Muffins for Moist Perfection are full of rich flavor.
- Pumpkin Chocolate Chip Muffins Recipe is my fall favorite.
Hawaiian Chicken Sheet Pan Recipe Card
Print
Hawaiian Chicken Sheet Pan (Whole30 & Easy)
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
Easy Hawaiian Chicken Sheet Pan is a Whole30, paleo, and gluten-free dinner packed with sweet pineapple, juicy chicken, and colorful veggies—all roasted to perfection on one pan.
Ingredients
1.5 lbs boneless skinless chicken breast or thighs, chopped
2 bell peppers, sliced
1 red onion, sliced
1.5 cups pineapple chunks (fresh or canned, drained)
3 tbsp Primal Kitchen Hawaiian BBQ Sauce
1 tbsp avocado oil
1/2 tsp salt
1 lime, for juice
2 tbsp chopped cilantro
1 tsp white sesame seeds (optional)
Instructions
1. Preheat oven to 400°F. Line a large sheet pan with parchment or lightly grease it.
2. In a large bowl, toss chicken, bell peppers, and red onion with avocado oil, Hawaiian BBQ sauce, and salt.
3. Spread mixture evenly on the prepared sheet pan.
4. Bake for 20 minutes, stirring once halfway through.
5. Add pineapple chunks to the pan and stir gently.
6. Return to oven and bake for another 10–12 minutes, until chicken is fully cooked and pineapple begins to caramelize.
7. Remove from oven, squeeze lime juice over the top.
8. Sprinkle with chopped cilantro and sesame seeds if using.
9. Serve warm with rice or cauliflower rice.
Notes
Use chicken thighs for extra juicy results.
Fresh pineapple offers best flavor, but canned works too.
To keep Whole30-compliant, double-check BBQ sauce ingredients.
Pairs well with cauliflower rice or fluffy jasmine rice.
Leftovers reheat well and make a great lunch.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Chicken Recipes
- Method: Sheet Pan
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 portion
- Calories: 361
- Sugar: 13g
- Sodium: 464mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 1g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 97mg
FAQ
How long does it take to cook chicken on a sheet pan?
Typically 25 to 30 minutes at 400°F. Check for an internal temperature of 165°F for doneness.
How to store leftover sheet pan chicken?
Let it cool completely, then transfer to an airtight container. It keeps in the fridge for up to 4 days.
What are the 4 ingredients in Hawaiian chicken breast crockpot?
Usually: chicken breasts, pineapple chunks, BBQ sauce, and bell peppers. Sometimes onion or soy/coconut aminos are added too.
What is the Hawaiian chicken flavor?
It’s a blend of sweet, tangy, and savory—think pineapple, garlic, sesame, and a hint of smoky BBQ. Comforting with a tropical twist.
Final Thoughts
This Hawaiian Chicken Sheet Pan has quickly become a go-to in our home. It’s colorful, nourishing, and full of sweet-savory flavor that even picky eaters love. If you try it, I’d love to hear how it turned out. Share a photo or tag me on Pinterest. This recipe’s cozy spirit is meant to be shared!
