Sunny Tropical Hawaiian Chicken Sheet Pan Recipe for Kids

Summers call for vibrant tropical hawaiian chicken that bursts with island-inspired flavors and colors.

Colorful ingredients dance together on a single sheet pan, promising an effortless meal.

Fresh pineapple chunks mingle with juicy chicken pieces, creating a perfect balance of sweet and savory.

Marinades infused with tangy soy sauce and zesty ginger bring depth to every bite.

Crisp bell peppers add a delightful crunch that complements the tender meat.

Quick preparation meets delicious results, making this recipe a weeknight champion.

Come hungry and ready to transport your taste buds to a tropical paradise.

Tropical Hawaiian Chicken on a Sheet Pan: Island Flavors Made Easy

• Unlock Tropical Flavors: Dive into a vibrant dish that brings the Hawaiian islands right to your dinner table with a perfect blend of sweet, spicy, and savory ingredients.
• Simplify Weeknight Cooking: Enjoy a complete meal prepared on a single sheet pan, minimizing cleanup and maximizing convenience for busy home cooks.
• Nutrition in Every Bite: Packed with lean protein from chicken, colorful vegetables, and fresh pineapple, this recipe delivers a balanced and wholesome dining experience that satisfies both taste and health goals.
• Family-Friendly Feast: Create a crowd-pleasing meal that appeals to both adults and kids, with bold flavors and colorful ingredients that make dinnertime exciting and enjoyable.

Ingredients for Tropical Hawaiian Chicken on a Sheet Pan

• Chicken Breasts: Tender cuts that serve as the main protein and absorb the delicious Hawaiian-style marinade.

• Olive Oil: Helps distribute flavors and ensures even coating of the chicken.
• Soy Sauce: Provides a savory umami base for the marinade.
• Honey: Adds a sweet balance to the savory elements.
• Garlic Powder, Ground Ginger: Bring warm, aromatic spices that enhance the tropical flavor profile.
• Chili Flakes: Introduce a subtle heat to the dish.
• Salt, Pepper: Essential seasonings that heighten the overall taste.

• Pineapple Chunks: Bring a classic Hawaiian sweetness and tropical character to the sheet pan.
• Red Bell Pepper, Onion Slices: Add color, texture, and complementary flavors to the roasted dish.

• Fresh Cilantro: Provides a bright, fresh finish with a vibrant herb note.

How to Prepare Tropical Hawaiian Chicken on a Sheet Pan

Step 1: Crank Up The Oven

Fire up your oven to a sizzling 400F (200C) and get ready for a flavor explosion.

Step 2: Whip Up The Zesty Marinade

• Olive oil
• Soy sauce
• Honey
• Garlic powder
• Ground ginger
• Chili flakes
• Salt
• Pepper

Whisk these ingredients together until they become a beautiful, fragrant mixture.

Step 3: Prep The Chicken Canvas

Lay out chicken breasts on a large sheet pan, creating a delicious foundation for your tropical feast.

Step 4: Drench In Flavor

Pour the vibrant marinade over the chicken, making sure every inch gets coated with the zesty goodness.

Flip and turn the chicken to ensure total flavor coverage.

Step 5: Sprinkle Tropical Companions

• Pineapple chunks
• Red bell pepper slices
• Onion rings

These colorful ingredients will roast alongside the chicken, creating a symphony of flavors.

Step 6: Roast To Perfection

Slide the sheet pan into the hot oven and let everything sizzle and caramelize for 25-30 minutes. The chicken is done when it reaches an internal temperature of 165F (75C) and the veggies are tender and slightly charred.

Step 7: Add The Final Touch

Sprinkle fresh cilantro over the dish for a burst of bright, herbal freshness that will make your taste buds dance.

Step 8: Serve And Enjoy

Plate up your tropical Hawaiian chicken with its roasted vegetable companions and get ready for a meal that transports you to a beachy paradise.

Tips for Tropical Hawaiian Chicken Sheet Pan Perfection

• Marinate chicken for deeper flavor by letting it sit in the sauce for 30 minutes before baking.
• Check chicken's internal temperature with a meat thermometer to ensure perfect doneness and food safety.
• Swap chicken breasts with thighs for a juicier texture and richer taste if preferred.
• Cut vegetables and pineapple into similar-sized pieces to promote even roasting and consistent cooking.
• Use low-sodium soy sauce to control salt levels and make the dish more diet-friendly for those watching sodium intake.

Variations to Try with Tropical Hawaiian Chicken

• Gluten-Free Hawaiian Chicken: Replace soy sauce with tamari or coconut aminos for a gluten-free alternative that maintains the tropical flavor profile.
• Vegetarian Tropical Bake: Swap chicken with firm tofu or tempeh, using the same marinade and roasting method for a plant-based version.
• Low-Carb Tropical Sheet Pan: Substitute pineapple with lower-carb zucchini or cauliflower while keeping the Hawaiian-inspired seasoning intact.
• Spicy Island Remix: Increase chili flakes and add jalapeños for extra heat, creating a more intense tropical chicken experience.

Pairing Ideas for Tropical Hawaiian Chicken

• Tropical Cocktail Companion: Craft a refreshing pineapple mojito that echoes the dish's Hawaiian flavors with white rum, fresh mint, and muddled pineapple chunks.
• Vibrant Wine Selection: Choose a crisp Riesling or Gewürztraminer with slight sweetness to complement the chicken's honey and tropical notes, balancing the dish's spicy and fruity undertones.
• Perfect Side Dish Pairing: Serve coconut jasmine rice that harmonizes with the sheet pan's sweet and tangy profile, absorbing the delicious pan juices and adding creamy texture to the meal.
• Zesty Garnish Boost: Sprinkle toasted macadamia nuts over the chicken for an authentic Hawaiian crunch that adds nutty depth and textural contrast to the roasted dish.

Storage Tips for Tropical Hawaiian Chicken

• Store leftovers in an airtight container within 2 hours of cooking. Keep in the refrigerator for 3-4 days, ensuring the chicken remains fresh and safe to eat.
• Wrap individual portions in freezer-safe containers or heavy-duty aluminum foil. Freeze for up to 2-3 months, maintaining the meal's quality and taste.
• Place chicken and vegetables on a microwave-safe plate. Cover with a damp paper towel to prevent drying. Heat on medium power for 1-2 minutes, stirring halfway through for even warming.

FAQs

• Is this recipe spicy?

The chili flakes add a mild heat, but you can adjust or omit them for a milder flavor.

• Can I use frozen chicken?

Fresh chicken is recommended, but thawed chicken works well. Ensure it’s completely defrosted and pat dry before marinating.

• Do I need to cut the chicken into pieces?

Keep chicken breasts whole for even cooking. Cutting might cause uneven cooking and dry out the meat.

• What if I don't have ground ginger?

Fresh grated ginger or dried ginger powder are good substitutes. If unavailable, the recipe will still taste delicious without it.

Tropical Hawaiian Chicken On A Sheet Pan Recipe

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4.7 from 12 reviews

• Total Time: 45 minutes
• Yield: 2 1x

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Description

Hawaiian flavors dance through this sheet pan chicken, offering a mouthwatering journey to island paradise. Succulent marinated chicken, caramelized pineapple, and colorful vegetables create a quick, delicious meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Proteins:

• 2 chicken breasts, boneless and skinless

Fruits and Vegetables:

• 1 cup pineapple chunks (fresh or canned)
• 1 red bell pepper, sliced
• 1/2 red onion, sliced

Seasonings and Liquids:

• 2 tablespoons olive oil
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 teaspoon garlic powder
• 1/2 teaspoon ground ginger
• 1/4 teaspoon chili flakes (optional)
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

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Instructions

1. Prepare the marinade by blending olive oil, soy sauce, honey, garlic powder, ground ginger, chili flakes, salt, and pepper in a mixing bowl until thoroughly combined.
2. Arrange chicken breasts on a spacious sheet pan, ensuring they are not overlapping.
3. Pour the marinade over the chicken, carefully rotating each piece to ensure complete and even coating.
4. Distribute pineapple chunks, sliced red bell peppers, and onion pieces around the chicken, creating a colorful arrangement.
5. Position the sheet pan in a preheated oven at 400F (200C) for approximately 25-30 minutes.
6. Verify chicken’s doneness by checking the internal temperature reaches 165F (75C) and vegetables appear caramelized and tender.
7. Remove from oven and sprinkle freshly chopped cilantro across the dish to enhance aromatic profile and visual appeal.
8. Transfer the roasted tropical Hawaiian chicken and accompanying vegetables to serving plates, creating a vibrant and flavorful meal.

Notes

• Select chicken breasts of uniform thickness to ensure even cooking and prevent dry or undercooked sections.
• Marinate chicken for 30 minutes before roasting to enhance flavor penetration and tenderness.
• Use fresh pineapple for brighter, more vibrant taste and natural enzymes that help tenderize the meat.
• Opt for low-sodium soy sauce to control salt content and create a healthier version of the dish.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner
• Method: Roasting
• Cuisine: Hawaiian

Nutrition

• Serving Size: 2
• Calories: 400 kcal
• Sugar: 14 g
• Sodium: 550 mg
• Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Trans Fat: 0 g
• Carbohydrates: 20 g
• Fiber: 2 g
• Protein: 40 g
• Cholesterol: 110 mg