Description
There’s something magical about a meal that hits all the right notes—sweet, savory, juicy, and fresh—all while keeping things clean and healthy. This Hawaiian chicken sheet pan meal does exactly that. It’s Whole30-friendly, paleo-approved, low in carbs, and bursting with island-inspired flavor. Everything roasts together on one tray, making prep and cleanup simple, fast, and stress-free.
In this post, I’ll share how this colorful sheet pan dinner became a regular in my kitchen, what ingredients make it so craveable, and how to adapt it for any dietary preference—all without sacrificing taste or texture.
The Meal That Turned My “Dinner Rut” Around
There was a week—maybe longer—when I hit a serious wall with dinner. Same few meals on repeat, nothing sounded exciting, and I was tired of washing five pans after a “simple” healthy dinner. I wanted something bold in flavor but easy to make. That’s when I decided to lean into tropical flavors and see what I could do with a pack of chicken and some pantry staples.
I grabbed a bottle of Hawaiian-style BBQ sauce I’d been saving, tossed it with cubed chicken, sweet bell peppers, red onion, and a splash of avocado oil. Into the oven it went. Midway through baking, I added pineapple chunks for a juicy finish. When it came out, I squeezed lime over the top and sprinkled it with cilantro and sesame seeds.
The result? Total dinner revival. The chicken was tender and coated in sticky, flavorful sauce. The peppers had softened just enough. The pineapple? That was the clincher. Sweet and warm with just enough char on the edges.
This Hawaiian chicken sheet pan meal has been on repeat ever since. It’s fast, filling, Whole30-compliant if served with cauliflower rice, and it satisfies that craving for something different—without reaching for takeout or breaking your health goals.
Ingredients That Keep It Clean, Sweet, and Satisfying
The beauty of this Hawaiian chicken sheet pan meal is how easily it fits into clean-eating plans without sacrificing bold, tropical flavor. The base is simple: lean protein, colorful veggies, and a tangy-sweet sauce that ties everything together.
Let’s break down the key components:
| Ingredient | Purpose |
|---|---|
| Chicken Breast or Thighs | Provides lean, filling protein |
| Red & Orange Bell Peppers | Add sweetness and vibrant color |
| Red Onion | Gives a slight bite and depth of flavor |
| Pineapple Chunks | Deliver sweetness and caramelize beautifully |
| Hawaiian BBQ Sauce | Brings smoky, tangy flavor while staying Whole30-approved |
Avocado oil keeps the ingredients from drying out, while lime juice and cilantro add the final bright, tropical punch.
Step-by-Step: From Raw to Roasted in Under 40 Minutes
Preheat your oven to 350°F. Line a baking sheet with parchment paper and give it a light spray of avocado oil. This keeps everything from sticking and makes cleanup fast.
In a large bowl, season the chicken with salt, pepper, and avocado oil. Add the diced bell peppers, red onion, and Hawaiian BBQ sauce. Use your hands or a large spoon to toss until everything is well coated.
Spread the mixture evenly on the prepared sheet pan and roast in the oven for 20 minutes.
After 20 minutes, remove the pan and add the pineapple chunks. Return it to the oven and continue baking for another 10–20 minutes—until the chicken is cooked through (165°F internal temperature) and the veggies are tender and caramelized.
Once out of the oven, squeeze fresh lime juice over the top and garnish with chopped cilantro and sesame seeds. That little touch of acidity pulls all the flavors together and gives the meal a fresh finish.
Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Ingredients
- 1 –1.5 lbs chicken breast or boneless skinless chicken thighs cut into cubes
- 1 red bell pepper
- 1 orange bell pepper
- 1/2 red onion cut into chunks
- 1 cup pineapple chunks
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
- 1 tbs avocado oil
- 1/4 tsp salt
- Juice of 1 lime
- Cilantro and white sesame seeds for garnish
Instructions
- Preheat oven to 350 degrees and prepare a baking sheet by lining with parchment paper and spraying with avocado oil spray
- Season chicken breast with salt, pepper and avocado oil and add to a mixing bowl
- Next add diced bell peppers, red onion and Hawaiian BBQ sauce to chicken. Use your hands to coat thoroughly
- Bake in the oven for 20 minutes then remove sheet pan and add pineapple chunks before returning to oven for 10-20 more minutes or until chicken reaches an internal temperature of 165 degrees.
- Remove sheet pan from oven and squeeze lime juice over sheet pan. Add cilantro and sesame seeds to garnish.
- Serve with cauliflower rice to keep things lower carb and paleo/Whole30 or with white rice for a gluten-free meal
Notes
Serving Size: 1/4 of recipeCalories: 289Fat: 2.5Carbohydrates: 25.6Fiber: 4Protein: 42
Sheet Pan Cooking Tips for Perfect Texture Every Time
The key to a perfect Hawaiian chicken sheet pan meal is all about timing, layering, and oven placement. Sheet pan meals can sometimes turn soggy if not managed properly, but with a few simple tips, yours will come out roasted—not steamed.
Start by spreading everything in a single, even layer. If the pan is overcrowded, moisture can’t escape, and the ingredients will steam instead of caramelize. Use a large enough pan or divide into two if needed.
Roast the chicken and vegetables first without the pineapple. This prevents the fruit from releasing too much moisture too early. Adding pineapple halfway through ensures it gets warm and golden without making the dish too watery.
Watch your oven closely in the last 10 minutes. If you want more caramelization on the edges, raise the rack or turn on the broiler for 1–2 minutes—but stay close. Broiling can go from golden to burnt fast.
And don’t skip the lime juice at the end. That finishing touch of acid lifts the entire dish and brings all the sweet and savory flavors into balance.
Customizations That Keep It Whole30, Paleo, and Personal
This Hawaiian chicken sheet pan meal is flexible by design. Whether you’re working around allergies, adjusting to what’s in your fridge, or just craving something a little different, these swaps keep the flavor intact.
- Use thighs or breasts: Thighs stay juicier, but breast meat works well when diced evenly and not overcooked.
- Substitute the sauce: No Hawaiian BBQ? Use a Whole30-approved teriyaki or pineapple-lime marinade instead.
- Add low-carb sides: Serve with cauliflower rice or grilled zucchini noodles to keep it low-carb and paleo.
- Make it spicy: Toss in red pepper flakes or chopped jalapeños with the vegetables.
- Boost the protein: Add cashews or toasted almonds for crunch and extra fuel.
The clean ingredients and bold flavor make this meal an easy go-to no matter your eating style. With just one pan, 40 minutes, and minimal cleanup, it’s a feel-good recipe worth repeating.
Make-Ahead Magic: How to Prep, Store, and Reheat with Ease
One of the biggest benefits of a Hawaiian chicken sheet pan meal is how well it fits into your meal prep routine. Everything cooks in one pan, stays moist, and holds up well in the fridge for a few days. It’s a no-brainer if you’re trying to eat clean during a busy week.
Once the meal is cooked and slightly cooled, divide it into airtight containers for storage. You can portion it with cauliflower rice to keep it Whole30 and low carb, or pair with regular rice or quinoa if you’re not following a specific plan.
Reheat portions in the microwave or in a skillet with a splash of water or broth to keep it from drying out. For best texture, the oven or toaster oven at 350°F works well—about 10 minutes does the trick. If you’ve added sesame seeds, reheat uncovered to preserve their slight crunch.
This meal lasts up to four days in the fridge. If you want to freeze it, skip the pineapple and add it fresh after thawing. Frozen pineapple tends to get mushy when reheated.
How to Serve It (Without Getting Bored)
The flavor profile of this dish is so vibrant that it can easily carry a meal solo, but it also plays well with other ingredients if you want to mix things up.
- For low-carb or Whole30: Serve over riced cauliflower or lettuce wraps.
- For gluten-free eaters: Use jasmine or coconut rice as a base.
- Add texture: Toss with shredded cabbage or coleslaw for a crunchy side.
- Repurpose leftovers: Use the chicken and veggies in lettuce cups, breakfast hash, or even as a salad topper with a lime vinaigrette.
Whether you’re sticking to Whole30, going low carb, or just looking for a clean, simple dinner, this recipe makes it easy to eat well without sacrificing flavor.
Conclusion
When you need a dinner that’s bright, nourishing, and incredibly simple, this Hawaiian chicken sheet pan meal delivers every time. It brings tropical flair to your table with minimal prep, minimal cleanup, and ingredients that align perfectly with Whole30, paleo, and low-carb goals.
With just one pan and 40 minutes, you get juicy chicken, caramelized veggies, and sweet pineapple all coated in a sticky, flavorful sauce. It’s easy to prep ahead, customize with what you have, and make your own. Whether you serve it over cauliflower rice or pack it up for the week, it’s a go-to recipe that checks every box.
