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Hawaiian chicken and veggies is a vibrant one-pan meal that brings the spirit of the tropics right to your table. Colorful peppers and juicy pineapple mingle with tender chicken, all glazed in a tangy sweet sauce for a dish that feels both festive and soothing after a busy day. Whenever I need something that picks me up with minimal fuss, this recipe never fails.
The first time I made this dish I was skeptical if my kids would go for all those veggies but now they cheer when they see the bell peppers come out. It quickly turned into a regular weeknight favorite.
Ingredients
- Chicken breasts or thighs: look for evenly sized pieces for even cooking
- Fresh or canned pineapple chunks: pick ripe fresh if possible for best flavor
- Red, yellow, and green bell peppers: choose firm and shiny peppers for sweetness and color
- Red onion: brings gentle zing and extra color
- Olive oil: ensures even roasting and flavorful browning
- Salt and black pepper: enhance everything
- Sesame seeds (optional): add bit of crunch and visual flair
- Green onions (optional): bright finish and color
- Pineapple juice: reserved from can or fresh packs tropical punch
- Low sodium soy sauce: keeps dish balanced without over-salting
- Honey or brown sugar: sweetener, choose runny honey for easy mixing
- Rice vinegar or apple cider vinegar: brightens and lifts the flavors
- Sesame oil (optional): for nuttiness
- Garlic: fresh minced for real depth
- Ginger (optional): adds warmth, use fresh for best results
- Cornstarch: thickens the sauce to glossy perfection
- Water: combines with cornstarch for smooth blending
Instructions
- Make the Sauce:
- In a small saucepan add pineapple juice, soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Warm the mixture over medium heat until it just begins to simmer. In a separate bowl whisk cornstarch with water until very smooth then pour this slurry into the simmering sauce. Keep stirring for about two minutes until thick and glossy. Take off the heat and set aside for now.
- Prep the Sheet Pan:
- Line a large sheet pan with parchment paper or lightly brush it with oil. Place your chicken breasts or thighs right in the center allowing some space between each piece. Surround them with pineapple chunks, bell peppers, and red onion so the veggies roast evenly.
- Season and Sauce:
- Drizzle the olive oil all over the veggies and toss with clean hands until each piece is glistening. Sprinkle salt and black pepper over both chicken and vegetables for even coverage. Brush about half of the Hawaiian sauce over the chicken. Pour the remaining sauce evenly over the vegetables then toss the veggies lightly with tongs.
- Roast to Perfection:
- Slide the sheet pan onto the middle rack of your preheated oven set to 400 degrees Fahrenheit. Let everything roast for twenty five to thirty minutes. Check to make sure the chicken reaches an internal temperature of one hundred sixty five degrees Fahrenheit and the veggies look golden, softened, and lightly caramelized at the tips. If you crave deeper caramel notes switch the oven to broil and let the pan sit under the heat for two or three minutes, closely watching for color but not burning.
- Finish and Serve:
- Out of the oven sprinkle sesame seeds and green onions over the top if you like a little crunch and brightness. Let everything rest for a couple of minutes to settle juices then serve warm over rice, cauliflower rice, or soft noodles.
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I never get tired of using ripe pineapple in this recipe. Its burst of sweetness always reminds me of childhood summers spent near the beach with my family grilling pineapples over an open fire. The aroma alone brings everyone to the kitchen before the meal is ready.
Storage Tips
Keep leftovers in a tightly sealed container in the fridge for up to four days. Reheat gently in a skillet over medium heat or in the microwave using short bursts so the chicken stays juicy and the veggies remain crisp. If freezing allow the dish to cool fully before transferring to freezer-safe bags. It reheats well from frozen especially if thawed overnight in the fridge first.
Easy Ingredient Swaps
You can easily use boneless chicken thighs for richer flavor or swap in tofu for a vegetarian version. Zucchini or snap peas work great in place of bell peppers. Maple syrup makes a wonderful honey substitute. Tamari or coconut aminos also work if you are avoiding soy.
Serving Suggestions
Pile the chicken and veggies over a big mound of fluffy jasmine rice for heartiness or serve with a side salad for a lighter touch. Try them in a warm pita or even tucked into lettuce wraps for something fresh and fun. Sprinkle extra green onion and serve with grilled lime wedges for citrus zing.
Cultural Context
Hawaiian chicken’s combination of sweet pineapple and savory sauces blends influences from Polynesia, Asia, and local island cooking. While not strictly authentic to any single tradition, the core flavors pay tribute to Hawaiian plate lunch culture and the region’s openminded approach to global flavors.
Seasonal Adaptations
Swap in broccoli florets or carrots in winter for heartier vegetables. In late summer add fresh corn for sweetness and color. Use whatever pepper varieties are most colorful at your market.
Three Helpful Notes
Do not skip the broil at the end if you want those roasty caramelized edges. This dish is naturally bright and colorful which always appeals to kids. If using canned pineapple, save the drained juice for the sauce.
Success Stories
One friend made a double batch for a school potluck and every scrap vanished. Another time we made it with spicy peppers for an adult crowd and the sweet heat combo got rave reviews. A reader once used tofu and said it was better than takeout.
Freezer Meal Conversion
Fully assemble the dish on a sheet pan and freeze before baking for a make-ahead meal. When ready to enjoy, bake from frozen at four hundred degrees Fahrenheit adding an extra ten minutes to the cooking time. The flavors hold up beautifully and make busy weeknights smooth.
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This easy sheet pan dinner will become a regular favorite. It brings a sweet taste of the tropics to even the busiest weeknight.
Frequently Asked Questions
- → Can I use chicken thighs instead of breasts?
Yes, both boneless, skinless chicken breasts or thighs work well. Thighs add extra juiciness and flavor.
- → Is fresh pineapple better than canned?
Fresh pineapple offers a vibrant flavor and texture, but drained canned pineapple is a convenient and tasty alternative.
- → What vegetable substitutes can I use?
You can swap bell peppers or red onion for zucchini, broccoli, or snap peas for added variety.
- → Can this dish be made ahead?
Absolutely, you can prep the sauce and chop veggies in advance. Assemble right before roasting for best results.
- → How should I serve Hawaiian chicken and veggies?
Serve hot over steamed rice, cauliflower rice, or noodles to soak up the flavorful sauce.