Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo) is my go-to when I want something fast, colorful, and ridiculously satisfying without a lot of cleanup. You get juicy chicken, sweet pineapple, and crisp veggies all on one pan. If you’re juggling work, kids, or just your own tired brain on a weeknight, this is the dinner that brings everyone to the table. The flavor is bright and tangy, and it works for different ways of eating. Plus, it reheats well for tomorrow’s lunch, which is always a win.
Why This Recipe Works
There’s a reason this sheet pan dinner shows up in my kitchen on repeat. The marinade hits that sweet-savory balance with pineapple, coconut aminos, fresh ginger, and garlic. It makes the chicken taste like it simmered for hours, when it really just needs a quick rest in the fridge. The heat from the oven caramelizes the edges and keeps everything juicy. The cleanup is minimal. And yes, it’s Whole30 and Paleo friendly when you choose the right ingredients.
The trick is to let the chicken soak up the flavors while you preheat the oven and chop the veggies. I like a mix of bell peppers, red onion, and pineapple chunks. They roast together and trade flavors on the pan, which is exactly what you want. If you’re tempted to skip the broil at the end, try it once. That little kiss of heat brings out lightly charred edges and makes every bite pop.
Want another one-pan winner when you’re in the mood for takeout vibes at home? Check out this easy sheet pan beef and broccoli that’s weeknight-friendly and super satisfying.
“I made this for my family on a busy Tuesday and my husband asked if I secretly ordered from our favorite restaurant. The kids ate every pineapple chunk, which never happens. This one’s going into our regular rotation.”
Pro tip: line your sheet pan with parchment for easy cleanup and less sticking. If you like your veggies softer, add them a few minutes earlier than the chicken. If you prefer crunch, add them halfway through.
A Great Meal Prep Option
I love batch cooking this on Sundays. It’s simple to prep and keeps well in the fridge for up to four days. Here’s my low-stress routine: marinate the chicken in the morning, roast everything in the afternoon, then portion into containers with extra pineapple and veggies. I’ll add sliced avocado or cauliflower rice on serving day. Done and done.
Storage basics: keep the chicken and roasted veggies together in airtight containers. If you’re doing a big batch, save some marinade to drizzle over after reheating. Just make sure it’s reserved before touching raw chicken. Reheat gently in a skillet over medium heat to keep the chicken tender. The oven works too, but I try to avoid drying it out.
If you’re building a rotating meal prep plan, pair this recipe with something simple like these Instant Pot chicken breasts so you’ve got options for salads and wraps during the week. You can also swap the pineapple for mango if that’s what you have on hand, but keep in mind pineapple’s natural acidity helps tenderize the chicken, which is part of why this dish is so juicy.
How To Make Sheet Pan Hawaiian Chicken
Ingredients
- 1.5 to 2 pounds boneless skinless chicken thighs or breasts, cut into chunks
- 2 cups pineapple chunks, fresh or canned in juice only
- 1 red bell pepper, sliced
- 1 yellow or orange bell pepper, sliced
- 1 small red onion, cut into wedges
- 2 tablespoons avocado oil
- 2 tablespoons coconut aminos
- 2 tablespoons pineapple juice from the can or fresh
- 1 tablespoon rice vinegar or apple cider vinegar
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon smoked paprika
- 1/2 teaspoon sea salt, plus more to taste
- 1/4 teaspoon black pepper
- Optional: pinch of red pepper flakes for heat
- Fresh cilantro or green onion for garnish
Directions
- Whisk the marinade: coconut aminos, pineapple juice, vinegar, garlic, ginger, smoked paprika, salt, pepper, and avocado oil.
- Add chicken to a bowl or bag and pour in half the marinade. Reserve the rest for tossing later. Marinate at least 20 minutes in the fridge, or up to 4 hours.
- Preheat oven to 425°F. Line a large sheet pan with parchment paper.
- Spread marinated chicken on the pan with peppers, red onion, and pineapple chunks. Don’t overcrowd. Space is your friend for browning.
- Roast 15 minutes. Toss with the reserved marinade, then roast another 10 to 12 minutes, until chicken is cooked through.
- For extra color, broil 1 to 3 minutes, watching closely. Garnish with chopped cilantro or green onion.
That’s it. The whole thing comes together quickly and tastes like a vacation. If you want a fully set-it-and-forget-it dinner on another night, I also love easy slow cooker dishes like this salsa verde chicken for super busy days.
One more reminder: if you use canned pineapple, grab the kind packed in juice, not syrup. It keeps the recipe compliant and the flavor bright.
I’ve found that intro-level home cooks can nail this the first time, no special skills needed. The marinade is forgiving and the oven does the heavy lifting. If you need exact cook times, aim for 165°F internal temp for the chicken. A quick thermometer check makes it foolproof.
When I’m cooking for guests, I’ll double the recipe and use two pans. Rotate them halfway through so everything cooks evenly. And if you like a little heat, add red pepper flakes over the chicken before the final roast.
For anyone following the plan strictly, yes, Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo) absolutely fits, as long as your ingredients are clean. Coconut aminos in place of soy sauce is a clutch swap that keeps the flavor deep and savory.
Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
If you’re balancing flavor with a Whole30 or Paleo approach, this recipe checks all the boxes. It’s naturally gluten free and dairy free. The sweetness comes from pineapple, not added sugar, and the umami comes from coconut aminos. You can keep carbs lower by serving with cauliflower rice or a simple cucumber salad. I like both, depending on my mood.
Make it your own: use chicken thighs for extra juiciness, or chicken breasts if you prefer lean. Toss in zucchini or snap peas during the last 10 minutes if you want more veggies. And try a squeeze of lime over the pan right before serving. It brightens everything beautifully.
Serving ideas:
- Cauliflower rice topped with extra cilantro
- Shredded cabbage slaw with lime juice and a pinch of salt
- Simple greens with avocado and toasted coconut flakes
- Roasted sweet potato wedges if you’re not keeping it low carb
Looking for more Whole30 inspiration for lunches? This bright and tangy orange chicken salad pairs well with meal prep days when you want variety.
And yes, I’ll say it again because it’s worth it: Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo) is one of those recipes that feels like a treat while still fitting your goals. It’s flexible, flavorful, and friendly for weeknights.
You May Also Like
If you loved this, you’ll probably enjoy these too. They’re easy, big on flavor, and fit the same stress-free vibe.
For a cozy weeknight dinner, try this creamy classic made dairy free: Comforting Dairy-Free Chicken and Dumplings. It’s soothing and perfect for chill nights.
Or go savory and rich with a skillet favorite: Quick and Delicious Chicken Marsala. It’s a fast cook with deep flavor that tastes restaurant-level.
Common Questions
Can I use frozen pineapple?
Yes, just thaw and drain it well so the pan doesn’t get watery. Pat it dry with a paper towel before roasting.
What if I only have soy sauce?
If you’re not doing Whole30 or Paleo, you can use low-sodium soy sauce. Otherwise, stick with coconut aminos for compliance.
Chicken thighs or breasts?
Both work. Thighs are more forgiving and stay juicier, but breasts are great if you prefer lean.
Can I make it ahead?
Totally. Marinate in the morning and roast at dinner time. Or make the whole dish and reheat gently on the stove the next day.
Do I have to broil?
No, but broiling for 1 to 3 minutes adds great color and flavor. Just keep an eye on it so nothing burns.
Ready To Make It Tonight?
This is the kind of dinner that makes weeknights feel easy. You chop, you roast, you eat, you smile. Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo) brings bold flavor, simple steps, and minimal cleanup to the table, which is everything I want at 6 pm. If you want to compare approaches or tweak flavors, take a peek at this helpful guide from Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo) or explore another spin over at Hawaiian Chicken Sheet Pan Meal All Types of Bowls. Whichever way you go, you’ll get a colorful plate that makes healthy eating feel fun and easy.
Hawaiian Chicken Sheet Pan Meal
Ingredients
For the Marinade
- 2 tablespoons coconut aminos Can substitute with low-sodium soy sauce if not following Whole30 or Paleo.
- 2 tablespoons pineapple juice Use juice from the canned pineapple or fresh.
- 1 tablespoon rice vinegar or apple cider vinegar
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon smoked paprika
- 1/2 teaspoon sea salt Plus more to taste.
- 1/4 teaspoon black pepper
- 1 pinch red pepper flakes Optional for heat.
- 2 tablespoons avocado oil
For the Chicken and Vegetables
- 1.5 to 2 pounds boneless skinless chicken thighs or breasts, cut into chunks Thighs are moister while breasts are leaner.
- 2 cups pineapple chunks, fresh or canned in juice only
- 1 red bell pepper, sliced
- 1 yellow or orange bell pepper, sliced
- 1 small red onion, cut into wedges
For Garnish
- Fresh cilantro or green onion For garnish.
Instructions
Preparation
- Whisk together coconut aminos, pineapple juice, vinegar, garlic, ginger, smoked paprika, salt, pepper, and avocado oil to make the marinade.
- Add chicken to a bowl or bag and pour in half the marinade. Reserve the remainder for later. Marinate in the fridge for at least 20 minutes, up to 4 hours.
- Preheat the oven to 425°F. Line a large sheet pan with parchment paper.
Cooking
- Spread the marinated chicken on the pan with the bell peppers, red onion, and pineapple chunks, ensuring not to overcrowd.
- Roast for 15 minutes. Toss with reserved marinade and roast another 10 to 12 minutes, until chicken is cooked through.
- For extra color, broil for 1 to 3 minutes, watching closely.
Serving
- Garnish with chopped cilantro or green onion before serving.
