Easy Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo)

The first time I made this Hawaiian chicken sheet pan meal, it was midweek, and I was completely wiped. I needed dinner to be bright, bold, and comforting, with zero extra dishes. This one-pan wonder hit all the marks. Sweet pineapple, juicy chicken, and caramelized veggies, all roasted together in a sticky, tangy sauce it was the midweek reset I didn’t know I needed.

Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo)

This recipe is colorful, juicy, and totally weeknight-friendly. It brings together savory chicken thighs, sweet pineapple, and bell peppers in a sticky, ginger-garlic sauce that’s both Whole30 and Paleo-approved. Everything bakes on one sheet pan, so cleanup is simple. Whether you’re meal prepping or feeding the family, this one’s a solid go-to.

Ingredients You’ll Need

Everything in this dish is simple, real-food based, and pantry-friendly. The sweetness comes naturally from pineapple and juice, and coconut aminos keep it soy-free while still packing umami flavor.

For the Sheet Pan

• 2 lbs boneless, skinless chicken thighs, cut into chunks
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 red onion, chopped
• 2 cups pineapple chunks (fresh or canned in juice)
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder

For the Sauce

• 1/2 cup pineapple juice (from can or fresh)
• 1/3 cup coconut aminos
• 2 tablespoons rice vinegar
• 1 tablespoon tomato paste
• 1/2 teaspoon ground ginger
• 1/2 teaspoon garlic powder
• 1 tablespoon tapioca flour (or arrowroot)

How to Make Hawaiian Chicken Sheet Pan

Dinner comes together quickly, especially if you pre-chop your veggies. While the oven works its magic, you’ll simmer the sauce to a glossy finish.

Step-by-Step Instructions

1. Preheat your oven to 400°F.
2. Spread chicken, peppers, onion, and pineapple on a sheet pan.
3. Drizzle with olive oil and season with salt, pepper, garlic powder, and onion powder. Toss everything together.
4. Bake for 20 to 25 minutes.
5. Meanwhile, whisk all sauce ingredients in a saucepan over medium heat. Stir until thick and glossy.
6. Take the pan out of the oven. Pour the sauce over everything and toss to coat.
7. Return to oven for 5 more minutes.
8. Optional: Broil for 2 minutes for those sweet, caramelized edges.

Tips for Best Results

• Use pineapple in juice, not syrup, for clean flavor and Whole30 compliance.
• Don’t skip the broil—it adds that beautiful roasted finish.
• Great for meal prep. Store in containers and reheat throughout the week.
• Want more tropical flavor? Try it with this Crockpot Hawaiian BBQ Chicken for a tropical twist.

Nutritional Information (Per Serving)

• Calories: 399
• Fat: 15g
• Carbohydrates: 26g
• Sugar: 16g
• Protein: 36g

It’s a well-rounded meal, especially when paired with something like cauliflower rice or a crisp green salad.

More Such Recipes

If you’re into one-pan wonders, you’ll love these too:
Try Easy Baked Chicken and Zucchini for a healthy sheet pan option next time.
For something cozy and creamy, go with Skillet Chicken Thighs with Broccoli Cheddar Orzo for busy weeknights.
Or, celebrate summer flavors with Garlic Butter Chicken with Zucchini and Corn for summer dinners.

Hawaiian Chicken Sheet Pan Recipe Card

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Final Thoughts

This Hawaiian Chicken Sheet Pan is easy, colorful, and loaded with flavor. It’s one of those meals that checks all the boxes: healthy, satisfying, and simple to clean up. If you give it a try, I’d love to hear how it turned out! Leave a comment or share it over on Pinterest or Facebook. Happy cooking!