Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe
Let’s talk about a dish that feels like pure sunshine on a plate: the Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb). Each bite is bursting with vibrant bell peppers, juicy pineapple chunks, tender chicken, and a tangy Hawaiian BBQ sauce that ties it all together. It captures bold island flavors in the simplest, healthiest way possible—with minimal dishes, maximum flavor, and a colorful presentation that just begs to be shared. Whether you’re on Whole30, following a paleo or low-carb lifestyle, or simply craving a fuss-free dinner that tastes like a weeknight vacation, this is the recipe to make right now.
Ingredients You’ll Need
Ingredients You’ll Need
Simplicity never tasted so good: Each ingredient in this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) plays a starring role, adding its own pop of color, flavor, or texture to the final dish. Here’s what you’ll need to get this tropical feast on the table in no time.
- Chicken breast or thighs: Choose boneless and skinless, cut into bite-size cubes for even cooking and juicy results.
- Red bell pepper: Adds a sweet, mellow crunch and brings a burst of gorgeous color.
- Orange bell pepper: Sweet and vibrant, it complements the red bell pepper for a true island-inspired medley.
- Red onion: Adds sharpness and a subtle sweetness that mellows when roasted.
- Pineapple chunks: A juicy, golden touch of sweetness that’s utterly key to that classic Hawaiian flair.
- Primal Kitchen Foods Hawaiian BBQ Sauce: This Whole30-compliant sauce infuses the dish with tropical, smoky notes—plus, you can drizzle on extra at the end!
- Avocado oil: Ensures everything gets perfectly roasted without sticking, and brings a dose of healthy fats.
- Salt: Enhances every flavor, plain and simple—don’t skip it!
- Lime juice: A bright pop of acidity to wake up every component right before serving.
- Cilantro: A fresh, herbal garnish that makes the flavors sing.
- White sesame seeds: Sprinkle over the top for a delicate crunch and a subtle, toasty note.
How to Make Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Step 1: Prep Your Baking Sheet
Start by preheating your oven to 350 degrees. Quickly line a large baking sheet with parchment paper and give it a light mist of avocado oil spray. This extra step saves you work when it’s time to clean up, and ensures the chicken and veggies don’t stick.
Step 2: Season the Chicken
Place your cubed chicken breast or thighs in a big mixing bowl. Pour on the avocado oil, sprinkle with salt and a few grinds of black pepper (if you like), and toss everything together until each piece gets an even coating. This step sets the stage for juicy, flavorful chicken.
Step 3: Add Veggies and Sauce
Toss your diced red bell pepper, orange bell pepper, and chunky pieces of red onion right into the bowl with the chicken. Pour in the Hawaiian BBQ sauce and get in there with clean hands—mix everything together until it’s all beautifully coated. This creates glossy, flavor-packed bites in every bite!
Step 4: First Bake
Spread the chicken and veggie mixture evenly across your prepared baking sheet—try not to crowd the pan so everything roasts, not steams. Bake in your preheated oven for 20 minutes to start cooking and caramelizing those edges.
Step 5: Add Pineapple and Finish Baking
Pull the sheet pan out, scatter the pineapple chunks over the top, then slide it back into the oven. Roast for another 10 to 20 minutes, until the chicken is cooked through (aim for an internal temp of 165 degrees) and the pineapple is warm and golden.
Step 6: Garnish and Serve
Once everything’s out of the oven, finish with a generous squeeze of lime juice all over the pan. Shower with fresh cilantro and white sesame seeds for that perfect finishing touch. A little extra drizzle of Hawaiian BBQ sauce on top takes it to paradise!
How to Serve Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Garnishes
Bright, fresh garnishes make a big difference in letting the island flavors shine. Try a shower of chopped cilantro, a few pinches of white sesame seeds, and another fresh squeeze of lime. For extra sparkle, you can even add a few rings of thinly sliced scallion or some chili flakes if you’re feeling feisty!
Side Dishes
To keep it Whole30 and low carb, nothing beats a bed of fluffy cauliflower rice—the sauce and juices soak in beautifully. If you aren’t avoiding grains, opt for steamed white rice for a gluten-free pairing that transforms this tray bake into a hearty bowl. Even simple greens, like a crisp cucumber salad, are a perfect sidekick.
Creative Ways to Present
For a party, pile the chicken and veggies onto a big platter and top with all your garnishes. For meal prep, portion everything into bowls over your base of choice. Or, serve “island taco” style in lettuce cups with a sprinkle of sesame seeds and a wedge of lime. However you present it, this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) always looks and tastes festive!
Make Ahead and Storage
Storing Leftovers
Leftovers keep beautifully for up to four days in an airtight container in the fridge. The flavors only deepen, and it’s just as delicious cold or reheated for a quick lunch. Be sure to keep garnishes separate to preserve their freshness.
Freezing
Want to get ahead? Freeze portions of the cooled chicken and veggies (without the cilantro or sesame seed toppings) for up to two months. Defrost in the fridge overnight and reheat as directed for a nearly instant Hawaiian dinner.
Reheating
For best results, spread leftovers on a sheet pan and warm in a 350-degree oven for about 10 minutes. This keeps the vegetables from getting soggy and revives that just-roasted flavor. For microwave convenience, heat in short bursts and stir often, so everything stays tender, not rubbery.
FAQs
Can I use frozen pineapple instead of fresh?
Absolutely! Frozen pineapple works perfectly in the Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb). Just add it straight from the freezer when you would add fresh pineapple, and let it roast until warm and caramelized.
What’s a good substitute for Hawaiian BBQ sauce?
If you can’t find a Whole30 or paleo-friendly Hawaiian BBQ sauce, try mixing compliant teriyaki sauce with a splash of pineapple juice and a dash of smoked paprika. This quick hack still captures those sweet-and-tangy, island-inspired flavors.
Can I swap the chicken for another protein?
Definitely! Boneless pork, shrimp, or even tofu (for a plant-based twist) work beautifully here. Just adjust cooking times as needed—shrimp and tofu, for example, will take less time than chicken.
How do I keep the veggies from getting soggy?
Spread everything out in a single layer, giving the ingredients room to roast rather than steam. If you double the recipe, use two sheet pans to ensure those yummy caramelized edges form.
Is this recipe kid-friendly?
Kids love the sweet pineapple and savory chicken—plus, it’s mild enough for little taste buds. If you’re worried about picky eaters, try serving pineapple, veggies, and chicken separately so everyone can customize their own plate.
Final Thoughts
If you’re searching for a meal that is irresistibly flavorful, colorful, and healthful all at once, give this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) a try. It’s one of those rare dishes that feels both nourishing and festive, and once you taste it, it just might become a weeknight staple in your kitchen too!
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Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Paleo
Description
This Hawaiian Chicken Sheet Pan Meal is a delightful combination of tender chicken, sweet pineapple, colorful bell peppers, and tangy Hawaiian BBQ sauce. It’s a simple yet flavorful dish that is perfect for a quick and easy weeknight dinner.
Ingredients
For the Chicken:
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs, cut into cubes
- 1/4 tsp salt
- 1 tbs avocado oil
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
For the Sheet Pan:
- 1 red bell pepper, diced
- 1 orange bell pepper, diced
- 1/2 red onion, cut into chunks
- 1 cup pineapple chunks
For Garnish:
- Juice of 1 lime
- Cilantro and white sesame seeds
Instructions
- Preheat the Oven: Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper and spray with avocado oil.
- Prepare the Chicken: Season the chicken cubes with salt, pepper, and avocado oil in a mixing bowl.
- Add Vegetables and Sauce: Toss the diced bell peppers, red onion, and Hawaiian BBQ sauce with the chicken until well coated.
- Bake: Place the chicken mixture on the prepared baking sheet and bake for 20 minutes. Add pineapple chunks and bake for an additional 10-20 minutes or until chicken reaches 165 degrees internal temperature.
- Finish and Serve: Squeeze lime juice over the sheet pan meal and garnish with cilantro and sesame seeds before serving.
Notes
- You can serve this dish with cauliflower rice for a low-carb, paleo, or Whole30 option, or with white rice for a gluten-free meal.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 18g
- Sodium: 680mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 90mg
Keywords: Hawaiian Chicken, Sheet Pan Meal, Whole30, Paleo, Low Carb, BBQ Chicken
