Sheet Pan Hawaiian Chicken Dinner
This Sheet Pan Hawaiian Chicken Dinner features juicy, caramelized chicken thighs coated in a sweet and savory pineapple-soy glaze, roasted alongside colorful bell peppers, red onion, and golden pineapple chunks — all on a single pan with minimal cleanup. The marinade does all the heavy lifting, infusing the chicken with bold tropical flavor, while the high oven heat caramelizes everything into sticky, deeply golden perfection. It's a complete, balanced meal that comes together in under an hour and is guaranteed to earn a permanent spot in your weeknight dinner rotation.
Equipment
- Large rimmed sheet pan 18x13 inch half sheet pan
- Parchment paper or aluminum foil For lining the sheet pan
- Large mixing bowl For marinating the chicken and tossing vegetables
- Small mixing bowl or jar For whisking together the marinade
- Whisk
- Cutting board
- Sharp chef's knife
- Measuring cups and spoons
- Tongs For flipping the chicken and tossing vegetables
- Instant-read meat thermometer To check chicken reaches 165°F (74°C)
Ingredients
For the Chicken & Marinade
- 2 lbs boneless, skinless chicken thighs 900g
- 1 can (20 oz) pineapple chunks in juice 565g; drained, juice reserved — do not use pineapple in syrup
- 3 tablespoons soy sauce or tamari for gluten-free
- 3 tablespoons honey
- 2 tablespoons toasted sesame oil
- 3 cloves garlic minced
- 1 teaspoon fresh ginger grated; or ½ teaspoon ground ginger
- 1 tablespoon rice vinegar
For the Vegetables
- 1 red bell pepper cut into 1-inch chunks
- 1 yellow bell pepper cut into 1-inch chunks
- 1 green bell pepper cut into 1-inch chunks
- ½ red onion cut into wedges, about 1-inch thick
- 2 tablespoons olive oil
- salt and black pepper to taste
For Garnish & Serving
- 2 green onions (scallions) thinly sliced
- 1 tablespoon sesame seeds
- cooked white rice or jasmine rice for serving
Instructions
- In a small bowl, whisk together the reserved pineapple juice (about ½ cup), soy sauce, honey, toasted sesame oil, minced garlic, grated ginger, and rice vinegar until the honey is fully dissolved. Set aside 3 tablespoons of the marinade in a separate bowl to use as a glaze later — keep this away from the raw chicken.
- Place the chicken thighs in a large bowl or zip-lock bag and pour the remaining marinade (not the reserved glaze) over them, turning to coat all sides. Marinate for at least 15 minutes at room temperature, or up to 4 hours in the refrigerator.
- Preheat your oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper or aluminum foil and lightly grease the lining with olive oil.
- Toss the red, yellow, and green bell pepper chunks and red onion wedges with 2 tablespoons of olive oil, salt, and black pepper in a large bowl until evenly coated. Drain the pineapple chunks and set aside.
- Remove the chicken from the marinade, letting any excess drip off, and discard the used marinade. Arrange the chicken thighs on one side of the pan, spaced apart, and spread the vegetables and pineapple chunks around and between the chicken pieces.
- Roast on the middle rack at 425°F (220°C) for 25 minutes without opening the oven door, allowing the chicken and vegetables to develop color and caramelization.
- Remove the pan from the oven, flip each chicken thigh with tongs, and brush the reserved glaze generously over the top. Toss the vegetables in the pan juices, then return the pan to the oven for 8–10 more minutes until the glaze is caramelized and the chicken is cooked through.
- Use an instant-read thermometer to check that the thickest part of the chicken reads 165°F (74°C). The glaze should be sticky and deeply golden, and the vegetables should be tender with lightly charred edges.
- Let the chicken rest for 5 minutes before serving. Scatter sliced green onions and sesame seeds over the top and serve hot over cooked white rice or jasmine rice.
Notes
- Use chicken thighs, not breasts — they stay juicier at high heat and are far more forgiving if roasted a minute or two longer.
- Always set aside the reserved glaze before the marinade touches raw chicken. Never reuse marinade that has been in contact with raw poultry.
- Do not crowd the sheet pan. If your pan looks full, split everything across two pans — crowding causes steaming rather than roasting and prevents the caramelized crust from forming.
- Use canned pineapple in juice, not syrup. Pineapple in syrup is far too sweet and will cause the glaze to burn before the chicken is fully cooked.
- If using fresh pineapple in the marinade, limit marinating time to 15 minutes maximum. The bromelain enzyme in fresh pineapple will break down the chicken texture if left longer.
- For a gluten-free version, swap regular soy sauce for tamari — it works exactly the same way and the flavor difference is minimal.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the oven at 375°F (190°C) for 10–12 minutes for best texture, or microwave in 60-second intervals until hot.
- Freezing: The cooked chicken (without the vegetables) can be frozen in an airtight bag for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Make-ahead tip: Mix the marinade and marinate the chicken up to 4 hours ahead, and chop the vegetables the night before. On the day of cooking, everything goes straight onto the sheet pan.
- Protein swap: This glaze works beautifully on salmon fillets (roast 15–18 minutes) or shrimp (add to the pan only in the final 8 minutes of cooking).
Nutrition
Serving: 1ServingCalories: 390kcalCarbohydrates: 28gProtein: 35gFat: 16gSaturated Fat: 3.5gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 140mgSodium: 760mgPotassium: 680mgFiber: 3gSugar: 21gVitamin A: 45IUVitamin C: 120mgCalcium: 6mgIron: 12mg
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