Introduction and Origin
Hawaiian Chicken Sheet Pan is a delicious, fuss-free one-pan dish inspired by the bold, tropical flavors associated with Hawaiian cuisine. Combining sweet pineapple, savory chicken, and vibrant vegetables, this recipe echoes the Polynesian-influenced cooking traditions found in Hawaii. The sheet pan method makes it a go-to for busy families who want a wholesome meal without spending hours in the kitchen.
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Cultural Significance
While this recipe isn’t a traditional Hawaiian dish, it embodies the island’s love for combining sweet and savory elements—especially the iconic pineapple. Hawaiian cuisine is a vibrant blend of native traditions, Asian influences, and modern American elements. Dishes like this, which feature fruit with meat, are inspired by both indigenous Hawaiian cooking and the multicultural culinary scene of the islands.
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Ingredients Quantity
Main Ingredients:
2 lbs (900g) chicken breast, cut into 1-inch cubes
1 bell pepper (any color), chopped into 1-inch pieces
1 red onion, chopped into 1-inch pieces
2 cups pineapple chunks (fresh or canned, drained if using canned)
Marinade & Seasonings:
2 tbsp soy sauce (preferably low-sodium)
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika (smoked paprika for deeper flavor)
½ tsp salt (adjust to taste)
¼ tsp black pepper (adjust to taste)
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Optional Additions
1 zucchini, chopped for extra veggies
1 tsp fresh grated ginger for extra zing
1 tbsp honey for added sweetness
1 tsp sriracha or chili flakes for a kick
Garnish: fresh cilantro or green onions, sesame seeds
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Tips for Success
1. Marinate Ahead: Let the chicken marinate for at least 30 minutes for deeper flavor.
2. Use Fresh Pineapple: If possible, fresh pineapple caramelizes better and has a brighter taste.
3. Don’t Overcrowd: Spread the ingredients evenly on the pan for proper roasting.
4. Broil at the End: Broil for 2-3 minutes at the end for a charred finish.
5. Line the Pan: Use parchment or foil for easy cleanup.
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Instructions
1. Prep the Ingredients: Cube the chicken, chop veggies, and drain pineapple if canned.
2. Make the Marinade: In a large bowl, mix soy sauce, olive oil, garlic powder, paprika, salt, and pepper.
3. Combine: Add the chicken, pineapple, onion, and bell pepper to the bowl. Toss until evenly coated.
4. Arrange on Sheet Pan: Spread the mixture on a lined baking sheet in a single layer.
5. Bake: Bake in a preheated oven at 400°F (200°C) for 25–30 minutes, tossing halfway through.
6. Optional Broil: Broil for 2-3 minutes to caramelize the edges.
7. Serve: Enjoy as-is, or serve over rice or quinoa.
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Description
This Hawaiian Chicken Sheet Pan is a colorful, tropical-inspired dish that’s both sweet and savory. Juicy chicken pairs with caramelized pineapple and tender-crisp vegetables, all roasted to perfection. The marinade adds a balance of umami, spice, and slight smokiness, bringing every bite to life.
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Nutritional Information (Per Serving, approx. 1/4 of recipe)
Calories: ~320 kcal
Protein: 28g
Fat: 10g
Carbs: 25g
Fiber: 3g
Sugar: 12g
Sodium: ~500mg
Values may vary based on ingredients and additions.
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Conclusion and Recommendation
The Hawaiian Chicken Sheet Pan is a perfect weeknight dinner—healthy, colorful, flavorful, and easy to clean up. It’s great for meal prep, family dinners, or even impressing guests with minimal effort. Versatile enough to serve over rice, noodles, or greens!
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Embracing Healthful Indulgence
This dish is a prime example of healthful indulgence: whole ingredients, lean protein, and natural sweetness from pineapple make it both nourishing and comforting. By roasting everything on one sheet pan, you preserve nutrients and flavors without added fat—delicious doesn’t have to mean heavy.