Hawaiian Chicken Sheet Pan

A comforting one-pan meal featuring juicy chicken, sweet pineapple, and vibrant vegetables that is both gluten-free and easy to prepare.

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Prep Time 15

Cook Time 25

Total Time 40

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: Gluten-Free, Hawaiian

Calories: 400

Ingredients Method Notes

Ingredients

Main Ingredients

2 lbs boneless, skinless chicken breasts, cut into bite-sized pieces Choose evenly sized pieces for even cooking.
1 piece bell pepper, sliced Red or orange is preferred for sweetness.
1 medium red onion, sliced into wedges or half-moons Softens and sweetens when roasted.
2 cups pineapple chunks (fresh or canned in juice) Fresh is lovely, but drained canned works too.
2 tablespoons gluten-free tamari or gluten-free soy sauce Alternative for traditional soy sauce.
2 tablespoons olive oil Helps with roasting.
1 teaspoon minced garlic Fresh or jarred is fine.
to taste Salt and pepper Season lightly before baking.
Cooked rice for serving plain white, jasmine, or brown rice Cauliflower rice is a substitute.

Optional Add-ons

1-2 teaspoons honey or brown sugar For caramelized sweetness.
1 teaspoon rice vinegar or lime juice Brightens flavors before serving.
As needed red pepper flakes or chili paste For a gentle heat.
As needed sliced snap peas or snow peas Add halfway through for crunch.
As needed toasted macadamia nuts or chopped cashews Sprinkle on at the end.

Method

Preparation

Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Cut the chicken into even, bite-sized pieces. Slice the bell pepper and red onion into similar-sized pieces. Cut fresh pineapple into similar-sized chunks.

Mixing Ingredients

In a large mixing bowl, gently combine the chicken, sliced bell pepper, red onion, and pineapple.
In a smaller bowl, whisk together tamari, olive oil, and minced garlic. Season lightly with salt and pepper.
Pour the sauce over the chicken and vegetables and toss until coated.

Baking

Spread the mixture on the prepared baking sheet in a single layer.
Bake for 20-25 minutes or until chicken is opaque and juices run clear.

Finishing Touches

Let the pan sit for a few minutes. Taste and adjust seasoning if needed.
Garnish with chopped green onions and sesame seeds. Serve over warm rice.

Notes

It's okay if some pieces brown more than others. If the pineapple releases juice, it creates a glaze as everything roasts. Perfection isn’t the goal; enjoy the warm, satisfying dinner.