Introduction
This Hawaiian Chicken Sheet Pan Dinner is a delightful fusion of sweet and savory, offering a complete meal in one easy-to-clean pan. With juicy chicken, roasted pineapple, and colorful vegetables tossed in a flavorful soy-based marinade, it’s a quick and nutritious solution for busy weeknights that doesn’t sacrifice taste or flair.
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Origin and Cultural Significance
While not a traditional Hawaiian dish, this recipe draws inspiration from Hawaiian cuisine’s iconic love for pineapple, teriyaki-style sauces, and fresh, grilled ingredients. It combines American sheet pan cooking techniques with flavors reminiscent of Pacific island marinades. This fusion has become popular in mainland kitchens where the taste of Hawaii brings warmth and nostalgia.
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Ingredients Quantity (Serves 4–6)
2 lbs chicken breast, cubed
1 bell pepper, chopped (red, yellow, or orange)
1 zucchini, sliced
1 red onion, cut into chunks
2 cups pineapple chunks (fresh or canned, drained)
2 tbsp olive oil
For the Marinade:
⅓ cup soy sauce (low sodium preferred)
2 tbsp honey
2 tbsp rice vinegar or apple cider vinegar
2 cloves garlic, minced
1 tbsp fresh ginger, grated (or ½ tsp ground ginger)
1 tbsp sesame oil
1 tsp cornstarch (optional, for thickening)
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Optional Additions
Snow peas, broccoli, or snap peas for more green veggies
Crushed red pepper flakes for heat
Toasted sesame seeds or chopped scallions for garnish
Jasmine rice or quinoa as a base
Lime wedges for added brightness
Substitute chicken with tofu or shrimp for variety
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Tips for Success
Cut all ingredients into uniform sizes for even roasting.
Let the chicken marinate for at least 30 minutes if time allows.
Do not overcrowd the pan—use two pans if needed to ensure caramelization, not steaming.
Broil for the last 2–3 minutes for slightly charred edges and added flavor.
Serve immediately to enjoy the best texture and flavor.
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Instructions
1. Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil for easy cleanup.
2. In a large bowl, whisk together marinade ingredients: soy sauce, honey, vinegar, garlic, ginger, sesame oil, and cornstarch (if using).
3. Add cubed chicken to the marinade. Toss to coat and let sit for 15–30 minutes (optional but recommended).
4. In a separate bowl, toss the vegetables and pineapple with olive oil and a pinch of salt and pepper.
5. Spread the marinated chicken, veggies, and pineapple evenly on the sheet pan in a single layer.
6. Roast for 20–25 minutes, flipping halfway through, or until the chicken is cooked through (internal temp 165°F) and veggies are tender and caramelized.
7. Optional: Broil for 2–3 minutes to brown the edges.
8. Garnish with sesame seeds and scallions. Serve hot over rice or as-is.
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Description
This dish is a vibrant explosion of flavors and textures. The chicken is juicy and coated in a sticky-sweet soy glaze, the pineapple caramelizes beautifully, and the roasted vegetables provide a satisfying crunch. It’s visually appealing, packed with nutrients, and bursting with island-inspired flavors in every bite.
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Nutritional Information (Per Serving, approx. 6 servings)
Calories: ~340
Protein: 32g
Fat: 12g
Saturated Fat: 2g
Carbohydrates: 24g
Sugar: 14g
Fiber: 3g
Sodium: ~650mg
Vitamin C: 60% DV
Iron: 10% DV
Nutritional values will vary slightly depending on portion size and optional ingredients.
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Conclusion and Recommendation
The Hawaiian Chicken Sheet Pan Dinner is a standout among weeknight meals—easy, fast, and deeply flavorful. It balances sweet and savory, protein and produce, in a way that feels indulgent but is actually nutrient-packed. It’s a versatile dish that the whole family will love and is great for both casual dining and meal prep.
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Embracing Healthful Indulgence
This dish is a perfect example of how indulgent flavor can meet healthful eating:
Opt for low-sodium soy sauce
Use lean chicken breast or tofu
Add more veggies like broccoli or spinach
Serve over cauliflower rice or brown rice for a lighter, fiber-rich option
Swap honey for maple syrup or coconut nectar if preferred
You get bold flavor and feel-good ingredients—all in one pan. It’s about nourishing your body without sacrificing the joy of eating.