This easy one-pan Hawaiian chicken is bursting with flavor from sweet pineapple, tender chicken, and colorful roasted peppers. It’s your go-to weeknight meal—simple, healthy, and tropical in every bite!
✅ One-pan meal
✅ High-protein
✅ Diabetic-friendly option
✅ Great for meal prep
📌 Ingredients (Serves 3–4)
- 2 chicken breasts, boneless, skinless, cut into chunks
- 1 cup pineapple chunks (fresh or no-sugar-added canned)
- 1 red bell pepper, sliced
- ½ red onion, sliced
- 2 tbsp olive oil
- 1 tbsp soy sauce (or coconut aminos for gluten-free)
- 1 tbsp honey (or sugar-free honey for low-GI version)
- 1 tsp garlic powder
- ½ tsp ground ginger
- ¼ tsp chili flakes (optional for heat)
- Salt & black pepper, to taste
- Fresh cilantro, chopped (optional garnish)
🍽 Instructions
🔥 Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment or foil for easy cleanup.
🥣 Step 2: Make the Marinade
In a small bowl, whisk together:
- Olive oil
- Soy sauce
- Honey
- Garlic powder
- Ground ginger
- Chili flakes (if using)
- Salt & pepper
🐔 Step 3: Coat the Chicken
1️⃣ Place the chicken chunks on the sheet pan.
2️⃣ Drizzle with the marinade and toss to coat evenly.
3️⃣ Scatter pineapple chunks, red pepper, and onion slices around the chicken.
🔥 Step 4: Bake
Roast for 25–30 minutes, flipping halfway through if desired.
✅ Chicken is done when it reaches 165°F (75°C) internally.
✅ Veggies should be tender and slightly caramelized.
🌿 Step 5: Serve
Garnish with chopped cilantro before serving.
Pairs perfectly with:
- Steamed brown rice
- Cauliflower rice (for low-carb)
- Coconut jasmine rice for tropical flair
🕰️ Nutrition (Per Serving – approx.)
- Calories: ~280
- Protein: ~28g
- Carbs: ~10–15g
- Fat: ~12g
- Sugar: ~7g (lower with sugar-free honey)
- Fiber: ~2g
👩🍳 Tips & Variations
✔ Use chicken thighs for extra juiciness
✔ Add extra veggies like zucchini or snap peas
✔ Make it low-carb: skip pineapple or sub with yellow bell pepper
✔ For crispier chicken, broil the last 3 minutes