Name: Hawaiian Chicken Sheet Pan Meal
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Hawaiian
Ingredients: 1–1.5 lbs chicken breast or boneless skinless chicken thighs, cut into 1–1½ inch cubes; 1 red bell pepper, seeded and cut into chunks; 1 orange bell pepper, seeded and cut into chunks; 1/2 red onion, cut into chunks; 1 cup pineapple chunks (fresh or canned, drained); 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce, plus more for drizzling; 1 tablespoon avocado oil; 1/4 teaspoon salt, plus black pepper to taste; Juice of 1 lime; Cilantro and white sesame seeds for garnish

Jump to Recipe·Print Recipe

I grew up on weeknight dinners that needed to be fast, cheerful, and forgiving — this Hawaiian chicken sheet pan meal checks all three boxes. Cubed chicken breasts roast with bell peppers, red onion, and sweet pineapple, all glazed in a tangy Hawaiian BBQ sauce. It’s bright, low-carb when served with cauliflower rice, and simple enough to throw together after a long day. If you like one-pan dinners that clean up quickly and taste like a mini tropical escape, this is one to keep in rotation — and it’s closely related to the original Hawaiian chicken sheet pan that inspired this version.

Why you’ll love this dish

This recipe is fast, flavorful, and family-friendly. You get salty-sweet contrasts from the BBQ sauce and pineapple, crisp-tender peppers, and juicy chicken — all with minimal hands-on time. It’s a smart choice for weeknight meals, meal prep, or a casual weekender when you want something bright without a lot of fuss.

“A little sweet, a little smoky, and always a crowd-pleaser — this sheet pan dinner is my go-to when I need something fast and satisfying.” — home cook review

You’ll also appreciate that it’s adaptable to Whole30, Paleo, or low-carb diets when served with cauliflower rice, and easy to scale up for guests. For other easy one-pan dinners that travel well in lunch containers, check this parmesan-crusted chicken sheet pan for a different flavor profile.

How this recipe comes together

This is a straightforward roast-and-finish method so you know what to expect:

Cube the chicken and season it briefly.
Toss the chicken with bell peppers, red onion, and Hawaiian BBQ sauce so everything is evenly coated.
Roast the chicken and veg on a single lined sheet pan at 350°F until the chicken is nearly done.
Add pineapple partway through to warm and caramelize without getting mushy.
Finish with a squeeze of lime, chopped cilantro, and sesame seeds.

If you prefer a richer sauce or creamier texture, see how similar one-pan ideas work in this creamy chicken sausage orzo one-pan meal for technique inspiration.

What you’ll need

1–1.5 lbs chicken breast or boneless skinless chicken thighs, cut into 1–1½ inch cubes (thighs stay juicier; breasts cook quicker)
1 red bell pepper, seeded and cut into chunks
1 orange bell pepper, seeded and cut into chunks
1/2 red onion, cut into chunks
1 cup pineapple chunks (fresh or canned, drained)
1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce, plus more for drizzling (Primal Kitchen tends to be Whole30-friendly; always check the label)
1 tablespoon avocado oil (sub: olive oil)
1/4 teaspoon salt, plus black pepper to taste
Juice of 1 lime
Cilantro and white sesame seeds for garnish

Notes and substitutions: use boneless skinless thighs for more forgiving cooking and extra flavor. Swap pineapple for mango in a pinch. If you need a sugar-free sauce, use a compliant BBQ or mix tomato paste with vinegar, coconut aminos, and a touch of mustard.

How to prepare it

Preheat the oven to 350°F and line a baking sheet with parchment paper. Lightly mist with avocado oil spray or brush a thin layer of oil.
Pat the chicken cubes dry, season with salt and pepper, and place in a large mixing bowl. Drizzle with the avocado oil and toss to coat.
Add the diced bell peppers, red onion, and 1/2 cup Hawaiian BBQ sauce to the bowl. Use your hands or a spatula to toss until every piece is evenly coated.
Spread the chicken and vegetables out in a single layer on the prepared sheet pan. Don’t overcrowd; leave a little space so things roast rather than steam.
Bake for 20 minutes. Remove the pan and scatter the pineapple chunks over the chicken. Return to the oven and bake another 10–20 minutes, or until the chicken reaches an internal temperature of 165°F and the peppers are tender.
Remove from oven. Immediately squeeze the juice of one lime over the whole pan. Sprinkle with chopped cilantro and white sesame seeds. Drizzle extra BBQ sauce if you like it saucier.
Serve hot with cauliflower rice to keep it low-carb/Whole30/Paleo, or with steamed white rice for a gluten-free but carb-forward option.

If you’d like alternate textures or timing tips for different proteins, check a similar method in this parmesan-crusted chicken sheet pan dinner 3.

Best ways to enjoy it

Serve over cauliflower rice for a Paleo/Whole30-friendly bowl.
Spoon over jasmine or basmati rice for a cozy plate that soaks up the sauce.
Stuff into warmed tortillas or lettuce cups and top with extra cilantro and a squeeze of lime for handheld fun.
Add a side of steamed broccoli or snap peas for more green balance and crunch.

For a roasted-vegetable accompaniment that uses similar timing and heat, the crust and timing tips in this parmesan-crusted chicken sheet pan dinner 2 are useful to review.

Storage and reheating tips

Refrigerate: Place leftovers in an airtight container within two hours of cooking. Keep refrigerated up to 3–4 days.
Reheat: Gently reheat in a skillet over medium heat with a splash of water or in a 350°F oven until warmed through and chicken reaches 165°F. Microwaving works for quick meals — stir halfway through for even heating.
Freeze: Freeze cooled portions in a freezer-safe container or bag for up to 3 months. Thaw overnight in the fridge before reheating.
Safety: Always reheat to an internal temperature of 165°F. Discard any leftovers left at room temperature for more than 2 hours.

Helpful cooking tips

Cut chicken into uniform pieces so everything cooks evenly.
Don’t overcrowd the pan; use two pans if needed. Roasting requires space for caramelization.
Add pineapple late so it warms and caramelizes but retains some texture.
Use a digital thermometer for accuracy — chicken color alone can be misleading.
If you like char, switch the oven to broil for the final 1–2 minutes, watching closely so nothing burns.

Creative twists

Spicy: Stir in a teaspoon of sriracha or red pepper flakes with the BBQ sauce.
Tropical herb swap: Use mint instead of cilantro for a fresh twist.
Vegetarian: Replace chicken with extra-firm cubed tofu or tempeh; press tofu first to remove moisture.
Glazed kebabs: Thread the chicken, peppers, onion, and pineapple onto skewers and grill for charred flavor.
Swap sauce: For a less sweet option, use a tamari-lime glaze or mix coconut aminos with fresh ginger and lime.

Common questions

Q: How long does this take from start to finish?
A: Active prep is about 10–15 minutes (cutting and tossing). Oven time is 30–40 minutes total, so plan 45 minutes from start to plating.

Q: Can I use chicken thighs instead of breasts?
A: Yes — thighs are more forgiving and stay juicy. Reduce oven time slightly if pieces are larger; always verify with a thermometer.

Q: Is this recipe truly Whole30/Paleo?
A: It can be. Primal Kitchen Hawaiian BBQ Sauce is often compliant, but brands change ingredients — always check the label for added sugars or non-compliant ingredients. Serve with cauliflower rice to keep it Paleo/Whole30.

Q: Can I meal-prep this for lunches?
A: Absolutely. Portion into containers with cauliflower rice or greens. Keeps well refrigerated for up to 4 days.

Q: Will canned pineapple work?
A: Yes, use canned pineapple chunks but drain them well so they don’t add excess liquid to the pan.

Enjoy this easy, bright sheet pan meal any night you want a low-cleanup dinner that still feels special.