Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe

If you’re hunting for a one-pan wonder full of tropical flair, vibrant colors, and clean ingredients, this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) will absolutely win your heart. Imagine juicy chicken, sweet bursts of pineapple, smoky Hawaiian BBQ sauce, and a rainbow of veggies—all cooked together for a perfectly balanced, flavorful feast. Best of all, this is incredibly easy on a busy night, easy to prep ahead, and guaranteed to leave you with happy eaters (and very little cleanup).

Ingredients You’ll Need

Ingredients You’ll Need

You only need a handful of honest, fresh ingredients for this meal—each one plays its own special role. The chicken provides hearty protein, the veggies give crunch and color, pineapple adds natural sweetness, and the tangy sauce brings it all together. Here’s what you’ll want to grab:

• Chicken breast or thighs: The star of this dish! Use about 1–1.5 lbs, cubed, for juicy bites that soak up all the flavor.
• Red bell pepper: Adds stunning color and a hint of sweetness that complements the pineapple perfectly.
• Orange bell pepper: Offers a mellow flavor and another pop of color—so inviting on the sheet pan!
• 1/2 red onion: Cut into chunks, it caramelizes as it roasts and becomes irresistibly savory.
• Pineapple chunks: That burst of juicy, tropical sweetness transforms this into a true Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb).
• Primal Kitchen Foods Hawaiian BBQ Sauce: About 1/2 cup for marinating and extra drizzling—choose a Whole30-compatible kind to keep things compliant.
• Avocado oil: Just a tablespoon helps everything roast beautifully and adds healthy, high-heat-friendly fat.
• Salt: Just a touch (1/4 tsp) to bring all the flavors together.
• Lime juice: The juice of one lime brightens up the meal right at the end for a zingy contrast.
• Cilantro and white sesame seeds: For that finishing touch and extra texture—don’t skip these garnishes!

How to Make Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)

Step 1: Prep the Pan and Oven

Start by preheating your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper and give the surface a quick mist of avocado oil spray. This setup ensures nothing sticks, and cleanup is a total breeze—exactly the kind of simplicity you want with a busy weeknight recipe!

Step 2: Season the Chicken

Cube your chicken breast or thighs for bite-sized pieces, then toss them into a mixing bowl with salt, pepper, and a swirl of avocado oil. This simple seasoning step guarantees every piece will be flavorful and moist once baked.

Step 3: Add Veggies and Sauce

Toss in the chunky bell peppers, red onion, and that delicious Hawaiian BBQ sauce. Get right in there and mix it all up—hands work best for making sure each bite gets evenly coated. It’s the key to bringing all those bold, tropical flavors together in every forkful of your Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb).

Step 4: Bake, Then Add Pineapple

Spread the chicken and veggie mixture evenly over your prepared pan. Slide it into the hot oven and bake for 20 minutes. Carefully remove the pan, scatter the pineapple chunks all over (so they don’t overcook), and return to the oven for another 10–20 minutes, or until the chicken is golden and cooked through (165 degrees internal temp is your goal).

Step 5: Garnish and Finish

Once out of the oven, squeeze fresh lime juice over everything for a pop of citrus. Sprinkle with plenty of chopped cilantro and a generous pinch of white sesame seeds. The color and aroma will instantly transport you to a tropical getaway!

How to Serve Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)

Garnishes

Garnishing with chopped cilantro and white sesame seeds is the secret to taking this dish from simple to eye-catching and restaurant-worthy. Cilantro brings a refreshing, herbal note that pairs perfectly with the sweetness of pineapple, while the sesame seeds add a lovely nutty crunch.

Side Dishes

To keep your Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) totally compliant, serve over a bed of cauliflower rice or lightly sautéed greens. If you aren’t strictly Paleo or Whole30, fluffy white rice is classic and guarantees happy, satisfied bellies. A quick cucumber salad or roasted sweet potatoes would also be right at home on this island-inspired plate.

Creative Ways to Present

You can serve this straight from the sheet pan—family style—for easy weeknight dinners or stuff everything into lettuce cups for a fun, low-carb party option. For a tropical BBQ, offer bowls so everyone can build their own Hawaiian creations with their favorite sides and toppings.

Make Ahead and Storage

Storing Leftovers

Leftover Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) holds up beautifully! Once cooled, store everything in an airtight container in the fridge. The flavors meld even more overnight, making tomorrow’s lunch an absolute treat.

Freezing

To freeze, portion your cooled chicken and veggies into freezer-safe bags or containers. Label and freeze for up to two months. It’s best to freeze without the garnishes and lime, adding those fresh when you reheat.

Reheating

For best results, reheat leftovers in a skillet or in the oven at 350 degrees until heated through. This keeps the chicken juicy and the veggies from going mushy. Just a quick drizzle of fresh BBQ sauce and a squeeze of lime wake up all those tropical flavors.

FAQs

Can I use fresh pineapple instead of canned?

Absolutely! In fact, fresh pineapple makes this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) even more vibrant and juicy. Just cut into bite-sized chunks and use as directed.

What kind of BBQ sauce should I use?

Look for a paleo and Whole30-compatible Hawaiian-style BBQ sauce (like Primal Kitchen’s) to keep the recipe compliant. If you don’t need to, feel free to use your favorite sweet-and-tangy barbecue sauce for the same tropical feel.

Can I swap the veggies?

Definitely! This recipe is forgiving—try zucchini, snap peas, or even chunks of sweet potato for your own twist. Just slice everything to similar sizes for even roasting.

How do I know when the chicken is done?

Chicken is cooked through when its internal temperature hits 165 degrees Fahrenheit and the juices run clear. Cutting a piece in half to check works in a pinch!

Is this dish spicy?

No, the classic Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is more sweet and savory than spicy. If you want a little heat, add a pinch of chili flakes to the mix or serve with a side of sriracha.

Final Thoughts

Give this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) a try and you’ll see why it’s a steady favorite in my kitchen. The flavors are bright and bold, the prep is easy, and cleanup is a total snap. Whether you’re following a special diet or just craving a healthy, colorful dinner, this tropical sheet pan meal is sure to bring a taste of paradise to your table!

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