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A vibrant plate of Hawaiian chicken served over white rice, featuring tender chicken chunks, pineapple pieces, red bell peppers, and red onion, garnished with fresh parsley and coated in a sweet and tangy sauce.

Tropical Sheet Pan Chicken

A vibrant and flavorful sheet pan meal with tender chicken, colorful peppers, and sweet pineapple in a tangy glaze.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Course: Main Dish, Sheet Pan Meal
Cuisine: American, Hawaiian-Inspired
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 ½ lbs chicken breasts cut into 1½-inch cubes for even cooking
  • 1 red bell pepper sliced into 1½-inch strips for color and sweetness
  • 1 orange or yellow bell pepper sliced into 1½-inch strips for visual appeal
  • ½ large red onion cut into strips for flavor and texture
  • 1 cup pineapple chunks fresh preferred, or canned, drained
  • ⅓ cup low-sodium soy sauce for a savory base
  • ¼ cup packed brown sugar for sweetness and caramelization
  • 2 tablespoon Worcestershire sauce for depth of flavor
  • 2 tablespoon pineapple juice fresh or from canned pineapple, adds tang
  • 1 tablespoon cornstarch to thicken the glaze
  • 1 tablespoon olive oil for richness
  • 1 teaspoon fresh ginger minced or ginger paste, for zesty warmth
  • 1 teaspoon garlic minced, about 2 cloves, for aroma
  • ¼ teaspoon crushed red pepper optional, for a subtle heat
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish
  • Cooked rice optional, for serving

Equipment

  • 1 Large sheet pan lined with foil for easy cleanup
  • 1 Aluminum foil for lining the sheet pan
  • 1 Large mixing bowl to combine chicken and vegetables
  • 1 Small bowl for mixing the sauce
  • 1 Microwave-safe bowl to heat reserved sauce
  • 1 Oven thermometer optional, for checking chicken doneness

Method
 

  1. Preheat the oven to 400℉ and line a large sheet pan with foil.
  2. Combine the chicken, bell peppers, and red onion in a spacious mixing bowl.
  3. In a smaller bowl, whisk together soy sauce, brown sugar, Worcestershire sauce, pineapple juice, cornstarch, olive oil, ginger, garlic, and crushed red pepper.
  4. Reserve half of the sauce (about ⅓ cup) in a microwave-safe bowl and pour the remaining glaze over the chicken and veggies. Stir until everything is coated evenly.
  5. Arrange the chicken and vegetable mixture evenly across the prepared sheet pan. Sprinkle with salt and pepper.
  6. Bake for 20 minutes, then remove from the oven and scatter the pineapple chunks over the top. Return to the oven for 5–10 minutes, or until chicken reaches 165 ℉.
  7. While the chicken finishes cooking, heat the reserved sauce in the microwave for 45–60 seconds, or until slightly thickened.
  8. Drizzle the thickened sauce over the baked chicken and vegetables. Garnish with chopped cilantro or parsley, if desired, and serve on its own or over rice.

Nutrition

Serving: 350gCalories: 380kcalCarbohydrates: 25gProtein: 32gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 85mgSodium: 680mgPotassium: 600mgFiber: 3gSugar: 15gVitamin A: 750IUVitamin C: 80mgCalcium: 35mgIron: 2mg

Notes

This colorful sheet pan chicken bursts with tropical flavors that make weeknight dinners feel special. Perfectly balanced with sweetness, tang, and a touch of spice, it’s a crowd-pleaser that’s simple to prepare.

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