Sheet Pan Hawaiian Chicken Thighs

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Try this irresistible sheet pan Hawaiian chicken thighs! Packed with juicy pineapple chunks and tender, flavorful chicken, this healthy and easy-to-make dish is a family favorite.

About Sheet Pan Hawaiian Chicken Thighs

Everyone needs a healthy meal that’s a guaranteed home run. This easy Hawaiian chicken recipe is exactly that. Perfect for busy weeknights, ingredients like juicy chicken, honey, fresh pineapple and bright bell peppers combine with a delicious sweet and sour sauce that can’t be beat. 

How to Serve Sheet Pan Hawaiian Chicken

For a healthy meal, serve this easy weeknight dinner with sweet potatoes or authentic wild rice. If you’re looking for a low-carb option, cauliflower rice does a good job of soaking up all those savory flavors. Here are some healthy recipes for making cauliflower rice.

Cilantro Lime Cauliflower Rice

Turmeric Cauliflower Rice

Why You’ll Like This Recipe

There are lots of reasons that you’ll like this Hawaiian chicken sheet pan chicken Here are some of the reasons:

Versatile: This recipe is pretty adaptable to what you have on hand. As this is a wellness blog first, I highly recommend using fresh pineapple, but you can use canned pineapple in a pinch. The recipe also calls for broccoli florets, but you can add other veggies like mushrooms, snap peas, green beans or even carrots. In terms of versatility, you can prepare this simple recipe for lunch or dinner.  

Easy Clean Up: Since this is an easy sheet pan recipe, clean up is pretty easy. In terms of tools, all you need is a bowl and a sheet pan of course. 

Quick Dinner: Let’s face it, healthy recipes don’t always have a reputation for being quick recipes. But, if a recipe is under an hour, that’s quick in my book. From start to finish, the whole family will be able to enjoy a delicious meal in less than an hour. 

When (And How) to Serve Hawaiian Pineapple Chicken

Easy Lunch: Serve inside of lettuce wraps 

Simple Dinner: Serve over sweet potatoes or over some authentic wild rice. You can also serve it this way for lunch. 

Equipment Needed

• large sheet pan 
• bowl 
• cutting board 

Ingredients

boneless chicken thighs – starting with tender chicken (like chicken thighs), will give you the most flavor. As long as you source your chicken from responsible farmers using “ancient farming practices”, ie: 100% pasture raised chicken, raised on soy and corn free feed, you don’t need to be focused on fat. 

broccoli florets– broccoli serves a nice contrast to the tropical pineapple in this dish

red onion – adds some more natural sweetness 

fresh pineapple – stick with fresh pineapple if you “can”. There’s no telling how long that canned pineapple has been sitting on store shelves. 

large bell peppers – using colorful bell peppers makes the dish come alive 

honey – added for some additional sweetness 

BBQ sauce – can be homemade or store bought 

coconut liquid aminos or traditional fermented soy sauce – adds savory umami flavor to the dish. 

grated ginger – some fresh grated ginger adds an anti-inflammatory punch and a slight peppery kick 

salt and pepper – for depth and flavor 

garlic powder – garlic powder adds another layer of delicious flavor 

fresh cilantro – adds some brightness to the dish 

sesame seeds – for garnish 

Directions

Step 1: Preheat the oven to 400°F.

Step 2: Line a 9×13 sheet pan with parchment paper for easy clean up. 

Step 3: In a small bowl, combine the BBQ sauce, coconut aminos, grated ginger and honey. 

Step 4: Cut the bell peppers and onion  into 1″ pieces. Transfer them to the baking sheet along with the broccoli and red onions. Pour half of the prepared sauce onto the vegetables and toss to coat. Spread into an even layer. 

Step 5: Season both sides of the chicken with salt, garlic powder and black pepper. Make some space to put the chicken thighs on the baking sheet. 

Step 6: Using about 1/4 cup of the remaining sauce, coat the chicken, then flip and coat the other side. Set the remaining sauce aside. 

Step 7: Place the sheet pan in the oven and cook for about 25 minutes. Remove from the oven and add fresh pineapple chunks around the chicken. Bake for an additional 10 to 15 minutes more or until the chicken is cooked through. (The internal temperature of the chicken should reach 165°F). 

Step 8: Turn the oven to broil and bake for 1-2 minutes until the chicken is brown. Be careful not to burn. 

Step 9: Remove from the oven and spread the remaining sauce on the chicken. 

Step 10: Garnish with chopped cilantro and sesame seeds as desired. 

Step 11: Serving suggestions: Serve over wild rice or roasted sweet potatoes. 

Tips For Meal Prep: Make An Easy Dinner with Minimal Effort 

Cut and prep the peppers and broccoli from the night before. 

Mix the sauce and set in fridge. 

If serving the Hawaiian chicken sheet pan dinner with rice or sweet potatoes, cook them the day before and set in the fridge. 

Yield: 3

Sheet Pan Hawaiian Chicken Thighs

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Try this irresistible sheet pan Hawaiian chicken thighs! Packed with juicy pineapple chunks and tender, flavorful chicken, this healthy and easy-to-make dish is a family favorite.

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Ingredients

• 6 boneless skinless chicken thighs
• 1 cup broccoli florets
• 1 red onion (diced)
• 2 cups fresh pineapple (chopped)
• 1 red pepper (chopped)
• 1 green pepper (chopped_
• 1/4 cup BBQ sauce
• 1 tbsp honey
• 3/4 cup coconut aminos or soy sauce
• 1/2 tsp fresh ginger (minced)
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tbsp garlic powder
• 3 tbsp cilantro (chopped)

Optional

Toggle ingredient group

• sesame seeds

Instructions

1. Preheat the oven to 400°F.
2. Line a 9x13 sheet pan with parchment paper for easy clean up.
3. In a small bowl, combine the BBQ sauce, coconut aminos, grated ginger and honey. 
4. Cut the bell peppers and onion  into 1" pieces. Transfer them to the baking sheet along with the broccoli and red onions. Pour half of the prepared sauce onto the vegetables and toss to coat. Spread into an even layer.
5. Season both sides of the chicken with salt, garlic powder and black pepper. Make some space to put the chicken thighs on the baking sheet. 
6. Using about 1/4 cup of the remaining sauce, coat the chicken, then flip and coat the other side. Set the remaining sauce aside.
7. Place the sheet pan in the oven and cook for about 25 minutes. Remove from the oven and add fresh pineapple chunks around the chicken. Bake for an additional 10 to 15 minutes more or until the chicken is cooked through. (The internal temperature of the chicken should reach 165°F). 
8. Turn the oven to broil and bake for 1-2 minutes until the chicken is brown. Be careful not to burn. 
9. Remove from the oven and spread the remaining sauce on the chicken. 
10. Garnish with chopped cilantro and sesame seeds as desired. 
11. Serving suggestions: Serve over wild rice or roasted sweet potatoes. 

Notes

This recipe can be made using fresh or canned pineapple however, fresh pineapple is preferred.

Nutrition Information

Yield

3

Serving Size

1
Amount Per Serving Calories 647Total Fat 23gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 16gCholesterol 273mgSodium 2806mgCarbohydrates 58gFiber 7gSugar 42gProtein 60g

Nutrition information is not always accurate.

Other Healthy Sheet Pan Dinners 

One Pan Honey Glazed Salmon with Asparagus

Easy Paleo Chicken Fajitas