Description
This Sheet Pan Hawaiian Chicken recipe combines tender, juicy boneless chicken thighs with vibrant bell peppers, sweet pineapple chunks, and a luscious homemade Hawaiian-style marinade and glaze. Roasted to perfection on a single sheet pan, this dish offers a delicious balance of sweet, salty, and tangy flavors with a subtle hint of smokiness from smoked paprika. Garnished with fresh cilantro and toasted sesame seeds, it’s a colorful, easy, and satisfying meal that pairs beautifully with rice or cauliflower rice.
Ingredients
Scale
Chicken and Vegetables
- 1 ½ pounds boneless skinless chicken thighs, trimmed and cut into 1½–2 inch pieces
- 1 medium red bell pepper, cut into 1-inch chunks
- 1 medium yellow bell pepper, cut into 1-inch chunks
- 1 small red onion, cut into 1-inch wedges
- 2 cups fresh pineapple chunks (about 1 small pineapple, or canned in juice, drained)
- 2 tablespoons olive oil, divided
- 1 teaspoon kosher salt, divided (plus more to taste)
- ½ teaspoon freshly ground black pepper, divided
- ½ teaspoon smoked paprika (optional, for subtle smokiness)
- 2 tablespoons chopped fresh cilantro or green onions, for garnish
- 1 tablespoon toasted sesame seeds (optional, for garnish)
- Cooked jasmine rice, brown rice, or cauliflower rice, for serving (optional)
- Lime wedges, for serving (optional)
Hawaiian-style Marinade and Glaze
- â…“ cup low-sodium soy sauce (or tamari/coconut aminos for gluten-free)
- ¼ cup pineapple juice (reserved from cutting pineapple or canned)
- 3 tablespoons ketchup
- 2 tablespoons brown sugar or honey
- 1 tablespoon rice vinegar or apple cider vinegar
- 1 tablespoon toasted sesame oil
- 2 cloves garlic, finely minced
- 1 teaspoon freshly grated ginger (or ½ teaspoon ground ginger)
- ½ teaspoon crushed red pepper flakes (optional, for heat)
- 1 tablespoon cornstarch
- 2 tablespoons cold water
Instructions
- Prepare the pan and oven: Preheat your oven to 400°F (200°C). Line a large rimmed sheet pan with parchment paper or lightly oil it to prevent sticking. Position an oven rack in the upper third to encourage light caramelization.
- Make the Hawaiian-style marinade: In a medium bowl, whisk together soy sauce, pineapple juice, ketchup, brown sugar or honey, rice vinegar, toasted sesame oil, minced garlic, grated ginger, and crushed red pepper flakes if using. Taste and adjust sweetness or acidity if needed.
- Marinate the chicken: Place chicken pieces into a large zip-top bag or shallow dish. Pour about two-thirds of the marinade over the chicken, reserving the rest for the glaze. Toss to coat and marinate in the fridge for 20–30 minutes, up to 4 hours for more flavor.
- Prepare the vegetables and pineapple: Cut peppers, onion, and pineapple into 1-inch chunks. Toss them in a bowl with 1 tablespoon olive oil, ½ teaspoon kosher salt, ¼ teaspoon black pepper, and smoked paprika if using, until evenly coated.
- Arrange on the sheet pan: Remove chicken from marinade and discard leftover marinade used on the chicken. Pat chicken dry if very wet. Spread chicken pieces on the sheet pan with some space between. Add vegetables and pineapple around and between chicken in a single layer. Drizzle remaining olive oil over any dry spots and season with remaining salt and pepper.
- Roast the chicken and vegetables: Roast for 15 minutes. Remove the pan and gently stir or flip items to ensure even cooking. Roast for another 10–15 minutes until chicken reaches 165°F (74°C), peppers are tender-crisp, and pineapple and onions caramelize lightly.
- Make the glaze while baking: Whisk reserved marinade with cornstarch and cold water until smooth. Simmer in a small saucepan over medium heat, stirring constantly, until thickened and glossy, about 2–4 minutes. Adjust thickness by adding water or simmering longer as needed. Remove from heat.
- Glaze and finish under the broiler (optional): Brush half the glaze over the cooked chicken and vegetables, tossing lightly to coat. Set oven to high broil and place sheet pan on upper rack. Broil for 2–4 minutes, watching carefully, until edges char slightly and glaze is sticky and caramelized. Remove from oven.
- Adjust seasoning and garnish: Taste and add more salt or a squeeze of lime juice if desired. Drizzle remaining glaze over the dish. Sprinkle with chopped cilantro or green onions and toasted sesame seeds if using.
- Serve: Serve hot over cooked jasmine rice, brown rice, quinoa, or cauliflower rice. Spoon extra pan juices and remaining glaze on top and offer lime wedges on the side for squeezing over just before eating.
Notes
- Marinate chicken for at least 20 minutes, but up to 4 hours for maximum flavor.
- Patting the chicken dry before roasting helps achieve better browning.
- Use parchment paper or lightly oil the sheet pan to avoid sticking and facilitate cleanup.
- Broiling at the end adds a wonderful caramelized finish but can be skipped if preferred.
- Substitute brown sugar with honey for a natural sweetener alternative.
- Use gluten-free tamari or coconut aminos instead of soy sauce for a gluten-free version.
- For a spicier kick, increase crushed red pepper flakes according to taste.
- Serve with your choice of rice or cauliflower rice to keep it low-carb.
