Name: Hawaiian Chicken Sheet Pan Meal
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Hawaiian
Ingredients: 1 to 1.5 lbs boneless skinless chicken breast or thighs; 1 red bell pepper, diced; 1 orange bell pepper, diced; 1/2 red onion, sliced or chopped; 1 cup pineapple chunks, fresh or canned drained; 1/2 cup Hawaiian BBQ sauce; Juice of 1 lime, fresh; Avocado oil for tossing and spraying

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Short, Catchy Intro:

So you are craving something tasty but too lazy to spend forever in the kitchen, huh? Same. This Hawaiian chicken sheet pan meal hits that sweet spot where flavor feels fancy but you still get to binge a show while it cooks. Want something bright, tangy, and paleo friendly without a sink full of dishes? You are in the right place.

If you love sheet pan dinners, you might enjoy this playful twist on a classic. For another fun sheet pan idea, check out this sheet pan chicken pitas that are great when you want low fuss and big flavor.

Why This Recipe is Awesome

It cooks on one pan so you spend more time eating and less time scrubbing. Yes please.
It fits Whole30 and paleo vibes while still tasting like a mini tropical vacation. No weird substitutions necessary.
It is forgiving. Seriously. Dice things, toss them together, pop them in the oven, and you win dinner. This is one of those idiot proof recipes. Even I did not mess it up the first time.
Want to impress someone but avoid trying too hard? This is your move. Gorgeous colors, simple steps, and a flavor profile that says you know what you are doing without doing much.

Also, if you dig creamy, comforting chicken meals sometimes, I recommend this creamy low carb chicken casserole for when you want cozy instead of bright.

Ingredients You’ll Need

1 to 1.5 lbs boneless skinless chicken breast or thighs. Use what you like. Thighs = juicier.
1 red bell pepper, diced
1 orange bell pepper, diced
1/2 red onion, sliced or chopped, your call
1 cup pineapple chunks, fresh or canned drained
1/2 cup Hawaiian BBQ sauce, paleo friendly if you follow Whole30
Juice of 1 lime, fresh is best
Avocado oil for tossing and spraying

Keep it simple. If your pantry runs out of things, improvise. This recipe forgives a lot. Remember to taste the sauce first if it looks super sweet. Adjust with lime if needed.

Step-by-Step Instructions

Preheat oven to 350°F. Line a sheet pan with parchment paper and lightly spray with avocado oil. Preheating matters so the chicken cooks evenly.
In a bowl, season cubed chicken with salt and avocado oil. Toss until each piece gleams.
Add diced bell peppers, onion, and BBQ sauce to the chicken; mix well. Make sure everything gets some sauce love.
Spread mixture on the sheet pan and bake for 20 minutes. Give the pan a quick shake halfway through so nothing clumps.
Add pineapple chunks and bake for an additional 10 to 20 minutes until chicken reaches 165°F. Check a couple of pieces so you do not overcook.
Squeeze fresh lime juice over the dish and garnish with cilantro and sesame seeds before serving. Serve hot and dig in.

Common Mistakes to Avoid

Thinking you do not need to preheat the oven rookie mistake. It changes timing and texture.
Overcrowding the pan. If everything is stacked, it steams instead of roasts. Keep a little space.
Using terrible pineapple. Canned syrupy pineapple will overwhelm. If that is your only option rinse and drain it well.
Forgetting to check the internal temperature. Chicken that is underdone will ruin the vibe. Aim for 165°F.
Skimping on lime at the end. That bright citrus cuts sweetness and lifts the whole dish.

Alternatives & Substitutions

No Hawaiian BBQ sauce on hand? Use a paleo friendly tomato based BBQ or a mix of coconut aminos plus a splash of apple cider vinegar. IMO coconut aminos give that melty sweetness without weirdness.
Swap chicken for shrimp if you want a faster cook time. Add shrimp halfway through baking so they do not turn rubbery.
Out of avocado oil? Use olive oil or ghee if you are not strict Whole30.
Want a grain on the side? Serve over cauliflower rice for low carb or regular rice if you prefer carbs.
Craving a different vibe? Try swapping pineapple for mango or peaches if in season. For a Japanese twist, pair with a chicken katsu bento box style side to mix textures.

FAQ

Can I use frozen chicken? Sure but thaw it first. Otherwise you will end up with uneven cooking and sad rubbery bits.
Is this recipe truly Whole30 and paleo? If you use compliant BBQ sauce and no sugar in your pineapple, yes. Check labels, folks.
Can I double the recipe? Absolutely. Use two sheet pans or rotate pans during baking for even heat.
How do I reheat leftovers? Microwave for a minute or two or reheat in a hot oven to bring back a bit of roastiness. Avoid soggy stove top reheating.
Can I make this meal spicy? Add a pinch of red pepper flakes or toss with a little hot sauce before baking. Easy heat.
Do I have to use lime? No but you should. It brightens everything and makes you look like a culinary genius.
Can kids handle the flavors? Most kids love sweet pineapple and mild BBQ. Keep it mild and they will probably eat it up.

Final Thoughts

This recipe wins at being tasty, fast, and low drama. You get tropical vibe with minimal fuss and a clean pan at the end. One pan meals are life hacks disguised as dinner. Give it a try on a weeknight when you want to feel like you cooked something worth posting but did not actually put in that much effort.

Now go impress someone or yourself with this sheet pan. FYI you earned it.

Conclusion

If you want the original inspiration or a printable layout for this dish, check out the full post for the Hawaiian Chicken Sheet Pan Meal (Whole30 and Paleo).