Description
Juicy chicken, sweet pineapple, and colorful veggies roasted on a single sheet pan with a tangy-sweet Hawaiian glaze. A tropical, no-fuss dinner perfect for busy weeknights.
Ingredients
1 ½ lbs boneless, skinless chicken breasts or thighs, cut into bite-sized chunks
2 cups fresh or canned pineapple chunks (drained if canned)
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, chopped
2 tablespoons olive oil
Salt & black pepper, to taste
Optional garnish: sliced green onions and sesame seeds
½ cup pineapple juice
¼ cup low-sodium soy sauce
3 tablespoons honey or brown sugar
2 tablespoons ketchup
1 tablespoon rice vinegar or apple cider vinegar
2 cloves garlic, minced
1 teaspoon grated fresh ginger (or ½ tsp ground ginger)
1 tablespoon cornstarch + 2 tablespoons water (for thickening)
Instructions
- Preheat oven to 400°F (200°C) and line a large baking sheet with parchment paper or foil.
- In a large bowl, toss chicken, pineapple, bell peppers, and red onion with olive oil, salt, and black pepper.
- Spread mixture evenly on the prepared sheet pan.
- Bake for 20–25 minutes, flipping halfway through, until chicken reaches an internal temperature of 165°F (74°C).
- While baking, prepare the glaze: In a small saucepan, whisk together pineapple juice, soy sauce, honey, ketchup, vinegar, garlic, and ginger.
- Bring the glaze to a simmer over medium heat.
- Mix cornstarch and water in a small bowl, then stir into the simmering glaze.
- Continue to simmer for 2–3 minutes, or until glaze thickens.
- Remove sheet pan from oven and pour glaze over the cooked chicken and vegetables. Toss gently to coat.
- Serve over rice (white, brown, or coconut) and garnish with sliced green onions and sesame seeds, if desired.
Notes
Swap chicken for shrimp or tofu for a lighter or vegetarian option.
Add veggies like zucchini, snap peas, or broccoli for more variety.
Add sriracha or red pepper flakes to the glaze for a spicier version.
Serve over cauliflower rice for a low-carb version.
Leftovers store well for up to 4 days and reheat beautifully in the microwave or skillet.
Glaze can be made ahead and stored in the fridge for quick prep.
Frozen veggies can be used if thawed and patted dry.
Use tamari or coconut aminos for a gluten-free option.
This dish can also be grilled—thread onto skewers and brush with glaze while grilling.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 serving
- Calories: 390
- Sugar: 18g
- Sodium: 590mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 95mg
