Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe
If you’re craving a vibrant and delicious dinner that comes together effortlessly, you’re in for a treat with this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb). Imagine tender chicken cubes bathed in tangy Hawaiian BBQ sauce, roasted alongside sweet bell peppers, red onions, and juicy pineapple chunks—all baked to perfection on one pan. This dish not only bursts with tropical flavors but also fits beautifully into Whole30, Paleo, and low carb lifestyles, making it a wholesome choice that’s as healthy as it is irresistible.
Ingredients You’ll Need
To create this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb), you’ll rely on a handful of simple, fresh ingredients that bring color, texture, and richness to every bite. Each one has a role to play: the chicken provides hearty protein, the bell peppers add crunch and sweetness, while the pineapple offers a pop of tropical juiciness. The Hawaiian BBQ sauce ties everything together with a tangy, smoky twist.
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs: Tender protein that absorbs flavors beautifully and cooks quickly.
- 1 red bell pepper: Adds vibrant color and a mildly sweet crunch to the dish.
- 1 orange bell pepper: Brings cheerful brightness and a subtle citrus note.
- 1/2 red onion: Provides earthy sweetness and enhances savory depth when roasted.
- 1 cup pineapple chunks: Juicy and tangy fruit that balances the savory with tropical sweetness.
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce: The star glaze that brings authentic Hawaiian flavor with Whole30-friendly ingredients.
- 1 tablespoon avocado oil: A healthy fat with a mild flavor that helps everything roast perfectly.
- 1/4 teaspoon salt: Essential seasoning that elevates all the other flavors.
- Juice of 1 lime: Adds a fresh, zesty finish brightening the whole dish.
- Cilantro and white sesame seeds for garnish: Fresh herbs and crunchy seeds make every bite pop visually and texturally.
How to Make Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Step 1: Prepare Your Oven and Pan
Start by preheating your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper and lightly spray it with avocado oil spray to prevent sticking. This simple prep sets the stage for an easy cleanup and perfect roasting.
Step 2: Season the Chicken
Take your cubed chicken, season it generously with salt and pepper, and drizzle with the tablespoon of avocado oil. Toss everything in a mixing bowl to coat the pieces thoroughly. This step ensures your chicken gets a flavorful base before it mingles with the veggies.
Step 3: Combine the Veggies and Sauce
Add the diced red and orange bell peppers along with chunks of red onion into the bowl with the chicken. Pour in the Hawaiian BBQ sauce and use your hands to give it a good, even mix. Every piece should be covered in that tangy, imperfectly sweet glaze—this is the heart of the Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb).
Step 4: Begin Roasting
Spread the chicken and veggie mixture evenly on the prepared baking sheet. Pop it into the oven to bake for 20 minutes. This initial cooking softens the vegetables and starts cooking the chicken gently.
Step 5: Add Pineapple and Finish Baking
Remove the baking sheet briefly from the oven and scatter the pineapple chunks over the top. Return the sheet pan to the oven for an additional 10 to 20 minutes, or until the chicken reaches an internal temperature of 165 degrees. The pineapple will caramelize slightly, adding that irresistible tropical vibe to the dish.
Step 6: Final Touches
Once cooked through, remove the sheet pan from the oven and squeeze fresh lime juice over everything. Sprinkle chopped cilantro and white sesame seeds to garnish—these finishing touches elevate the flavor and presentation stunningly.
How to Serve Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Garnishes
Fresh cilantro and white sesame seeds aren’t just pretty extras; they add an herbal brightness and subtle nuttiness that perfectly complement the sweet and savory components of the dish. Don’t skip this step—it really rounds out the flavor profile.
Side Dishes
For a truly low carb, Paleo, or Whole30 meal, serving this dish alongside cauliflower rice is an ideal choice. The mild, fluffy texture of the cauliflower rice soaks up the Hawaiian BBQ sauce beautifully. If you’re not watching carbs closely, white rice or jasmine rice makes for a comforting, classic accompaniment that keeps the meal gluten free.
Creative Ways to Present
To make your Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) even more visually captivating, try serving it in individual cast iron skillets or on large rustic wooden boards. Another fun idea is to stuff the chicken and veggies inside lettuce wraps for a hands-on dining experience, which adds a cool crunch and makes it a perfect lunch option too.
Make Ahead and Storage
Storing Leftovers
Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavors actually deepen overnight, making it a fantastic make-ahead meal for busy days.
Freezing
If you want to freeze the Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb), separate it into portions and place in freezer-safe containers or bags. It will keep well for up to 3 months. Just thaw overnight in the fridge before reheating.
Reheating
Reheat leftovers gently in the oven or on the stovetop to keep the chicken tender and juicy. Avoid microwaving if possible, as this can dry out the chicken. A quick sauté in a pan with a splash of water or broth works wonders to revive the flavors.
FAQs
Can I use chicken thighs instead of chicken breasts?
Absolutely! Chicken thighs are actually a great option because they stay juicy and flavorful, especially when baked. Just be sure to cut them into similar-sized cubes for even cooking.
Is the Hawaiian BBQ sauce Whole30 compliant?
Primal Kitchen Foods Hawaiian BBQ Sauce is specially crafted to be Whole30 friendly, free from added sugars and artificial ingredients. It’s a perfect choice for this recipe to keep it clean and healthy.
Can I make this recipe in an air fryer?
Yes, though you may need to cook in batches depending on your air fryer’s size. The chicken and veggies can cook quickly in about 15-20 minutes at 350 degrees, tossing halfway through so everything roasts evenly.
What can I substitute if I don’t have avocado oil?
Other mild oils like olive oil or coconut oil work well, but avocado oil’s high smoke point makes it excellent for roasting. Choose an oil that fits your dietary preferences and tastes.
How spicy is this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)?
The recipe is mild and balanced, focusing on tangy and sweet rather than spicy heat. You can always add a pinch of chili flakes or a bit of hot sauce if you prefer some extra kick.
Final Thoughts
This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) has quickly become a go-to for anyone wanting a fast, flavorful, and nourishing dinner that feels like a mini tropical vacation on your plate. It’s the perfect blending of simple ingredients and bold flavors, all coming together with minimal effort but maximum satisfaction. I encourage you to try it soon—you might just find your new favorite weeknight meal!
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Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe
- Total Time: 40-50 minutes
- Yield: 4 servings 1x
- Diet: Low Carb
Description
This Hawaiian Chicken Sheet Pan Meal is a vibrant, healthy dish combining juicy chicken, colorful bell peppers, and sweet pineapple, all coated in a tangy Hawaiian BBQ sauce. Perfect for a Whole30, Paleo, or low-carb lifestyle, this easy sheet pan recipe delivers bold tropical flavors with minimal cleanup.
Ingredients
Chicken and Marinade
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs, cut into cubes
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce
- 1 tablespoon avocado oil
- 1/4 teaspoon salt
- Juice of 1 lime
Vegetables and Fruit
- 1 red bell pepper, diced
- 1 orange bell pepper, diced
- 1/2 red onion, cut into chunks
- 1 cup pineapple chunks
Garnish
- Cilantro, chopped
- White sesame seeds
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C) and prepare a baking sheet by lining it with parchment paper and spraying it lightly with avocado oil spray to prevent sticking.
- Season the Chicken: In a mixing bowl, season the cubed chicken breast or thighs with salt and pepper. Drizzle with the tablespoon of avocado oil and toss well to coat all pieces evenly.
- Add Vegetables and Sauce: Add the diced red and orange bell peppers, red onion chunks, and 1/2 cup of Hawaiian BBQ sauce to the bowl with chicken. Use your hands or a spatula to thoroughly coat the chicken and vegetables with the sauce.
- Bake Chicken and Vegetables: Spread the coated chicken and vegetables evenly on the prepared baking sheet. Bake in the oven for 20 minutes.
- Add Pineapple and Continue Baking: Remove the baking sheet from the oven and add the pineapple chunks on top. Return to the oven and bake for an additional 10-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Finish and Garnish: Remove the sheet pan from the oven. Squeeze fresh lime juice over the chicken, pineapple, and vegetables. Sprinkle chopped cilantro and white sesame seeds on top for garnish.
- Serve: Serve the Hawaiian chicken sheet pan meal with cauliflower rice to keep it paleo and low carb, or with white rice if preferred for a gluten-free meal.
Notes
- Use an instant-read thermometer to ensure chicken is fully cooked to 165°F (74°C) for safety.
- To keep this meal Whole30 and Paleo compliant, serve with cauliflower rice or other approved vegetables.
- You can substitute chicken thighs for juicier meat, but cooking times may vary slightly.
- Extra Hawaiian BBQ sauce can be drizzled on top before serving for more flavor.
- This recipe can be doubled for larger families or meal prep.
- Prep Time: 10 minutes
- Cook Time: 30-40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 serving
- Calories: 310
- Sugar: 10g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 2g
- Protein: 40g
- Cholesterol: 85mg
Keywords: Hawaiian chicken, sheet pan meal, paleo chicken, Whole30 recipe, low carb dinner, easy chicken recipe, chicken and pineapple
