Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe
If you’re hunting for a meal that packs a tropical punch while completely fitting your healthy-eating plans, this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is about to steal your heart. Imagine tender chicken, juicy pineapple, and crisp bell peppers, all roasted together in one glorious pan, harmonizing with a tangy Hawaiian BBQ sauce that explodes with flavor. Whether you’re a meal-prep master or just need a vibrant weeknight dinner, this sheet pan wonder makes healthy eating fun, fuss-free, and delicious—no sacrificing flavor for dietary needs necessary!
Ingredients You’ll Need
The beauty of this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is how just a handful of well-chosen, colorful ingredients combine into something truly special. Each one has an important role, bringing bright pops of color, juicy bursts of sweetness, or a kick of savory flavor.
- Chicken breast or boneless skinless chicken thighs: Dice into cubes for quick-cooking bites; thighs lend even more juiciness, but breasts keep it lean.
- Red bell pepper: Beautiful color and subtle sweetness that balances the pineapple perfectly.
- Orange bell pepper: Adds a vibrant hue and another layer of sweet, crisp flavor.
- Red onion: Chunks become slightly caramelized as they roast, adding depth to every bite.
- Pineapple chunks: Fruity and bright, they turn melt-in-your-mouth tender in the oven and bring true Hawaiian flair.
- Primal Kitchen Foods Hawaiian BBQ Sauce: Whole30 and Paleo friendly, richly flavored, and ties all the ingredients together—don’t forget a little extra for drizzling!
- Avocado oil: Helps everything roast up crisp and golden while keeping it Whole30 and Paleo approved.
- Salt: Just the right amount to season the chicken and tie all the flavors together.
- Lime juice: Squeezed over the hot pan right at the end for a fresh, zesty finish.
- Cilantro and white sesame seeds: Essential garnishes that add flavor, crunch, and extra color to the final dish.
How to Make Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Step 1: Prep and Preheat
Start by preheating your oven to 350 degrees to ensure everything roasts evenly, then line a sturdy baking sheet with parchment paper. Give it a quick spritz with avocado oil spray to make sure nothing sticks and cleanup stays easy.
Step 2: Season the Chicken
In a large mixing bowl, add your cubed chicken along with a drizzle of avocado oil, a sprinkle of salt, and a touch of pepper if you like. Toss everything together so those flavors start seeping into the chicken from the start.
Step 3: Add the Veggies and Sauce
Now comes the fun part: add in the diced red and orange bell peppers, chunky pieces of red onion, and pour in the luscious Primal Kitchen Foods Hawaiian BBQ Sauce. Use clean hands to give everything a good mix, making sure every bite is well coated. This step ensures each ingredient soaks up that island-inspired flavor.
Step 4: Roast the Chicken and Veggies
Spread the coated chicken and veggies evenly on your prepared sheet pan in a single layer. Slide it into the oven for about 20 minutes, letting everything roast and mingle while you get excited for what’s coming next.
Step 5: Add the Pineapple
After 20 minutes, carefully remove the sheet pan and scatter those sweet pineapple chunks across the top. Return the pan to the oven for another 10 to 20 minutes, or until the chicken is cooked through and the pineapples get ever so slightly golden and sticky. (A thermometer should register 165 degrees in the chicken’s thickest pieces!)
Step 6: Finish and Garnish
As soon as you pull the pan out, squeeze fresh lime juice all over to wake everything up. Sprinkle with vibrant cilantro and a shower of white sesame seeds for crunch and eye-popping color. Your Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is officially ready to wow your tastebuds!
How to Serve Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)
Garnishes
Garnishes aren’t just window dressing here—they elevate every bite! After your sheet pan comes out hot, add a generous handful of fresh, chopped cilantro and a sprinkling of white sesame seeds. For a little zip, you can even tuck in sliced green onions or a few extra lime wedges. Each garnish brings brightness and balances out the savory-sweet flavors beautifully.
Side Dishes
This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) pairs perfectly with cauliflower rice if you want to keep things low carb and Whole30-friendly. If you’re not worried about carbs, try a fluffy bowl of steamed white rice for a classic, gluten-free option. Either way, the saucy, juicy sheet pan chicken and veggies are the perfect topping!
Creative Ways to Present
Turn this dish into a build-your-own bowl night! Pile chicken, veggies, and pineapple on a bed of greens, quick-pickled cabbage, or even roasted sweet potato rounds. Serve with extra BBQ sauce on the side and let everyone customize with their favorite crunchy toppings and fresh herbs for a meal that’s as fun to assemble as it is to eat.
Make Ahead and Storage
Storing Leftovers
Once completely cooled, transfer leftovers to an airtight container and store in the refrigerator. They’ll stay fresh and tasty for up to four days, making lunches or fast dinners a total breeze—all you have to do is reheat and enjoy!
Freezing
If you want to save your Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) for a later date, portion out the cooled meal into freezer-safe containers or bags (removing as much air as possible to avoid freezer burn). The dish holds up beautifully in the freezer for up to three months—just thaw overnight in the fridge when you’re ready for another taste of paradise!
Reheating
For the best results, reheat leftovers in a 350-degree oven until hot, which keeps the veggies crisp and the chicken juicy. If you’re in a hurry, a quick zap in the microwave works, though you might lose a bit of that fresh-roasted texture (give it a stir to keep everything evenly heated).
FAQs
Can I substitute the chicken for another protein?
Absolutely! Shrimp, pork tenderloin, or even tofu (for a plant-based twist) work beautifully in this recipe. Just be mindful that cooking times will vary—shrimp, especially, cooks much faster than chicken.
Is the BBQ sauce really Whole30 and Paleo compliant?
Yes, as long as you use a sauce like Primal Kitchen Foods Hawaiian BBQ Sauce, which is crafted without added sugars or non-compliant ingredients. Always check your labels to be sure!
How can I make this meal spicier?
If you love a little heat, try adding sliced jalapeños to the pan before roasting, or drizzle with your favorite clean hot sauce right before serving for an extra kick.
Can I prep the ingredients ahead of time?
You bet! Chop your peppers, onions, and chicken up to a day in advance and keep them refrigerated until you’re ready to assemble. You can even marinate everything in the BBQ sauce for a few hours to deepen the flavor.
What’s the best way to double the recipe?
Simply spread the ingredients onto two lined sheet pans instead of crowding one (for even roasting and caramelization). Rotate the pans halfway through cooking to ensure everything gets golden and delicious.
Final Thoughts
If you’re craving a dinner that brings bold flavor, easy prep, and feel-good nutrition to your table, this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is a must-try. It’s my go-to recipe for busy nights or any time I want something fresh, vibrant, and seriously satisfying—so gather your favorite people and a pan, and let this dish bring a little aloha to your weeknight routine!
Print
Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) Recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Paleo
Description
This Hawaiian Chicken Sheet Pan Meal is a delicious and easy recipe that is Whole30, Paleo, and low carb friendly. Juicy chicken with a tropical twist of pineapple and Hawaiian BBQ sauce, all cooked on a sheet pan for minimal cleanup.
Ingredients
Chicken:
- 1–1.5 lbs chicken breast or boneless skinless chicken thighs, cubed
Vegetables:
- 1 red bell pepper, diced
- 1 orange bell pepper, diced
- 1/2 red onion, cut into chunks
- 1 cup pineapple chunks
Other:
- 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce, plus more for drizzling
- 1 tbs avocado oil
- 1/4 tsp salt
- Juice of 1 lime
- Cilantro and white sesame seeds for garnish
Instructions
- Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper and spray with avocado oil.
- Season chicken with salt, pepper, and avocado oil in a mixing bowl.
- Add bell peppers, onion, and BBQ sauce to the chicken. Mix well.
- Bake for 20 minutes, then add pineapple and bake for an additional 10-20 minutes until chicken reaches 165 degrees F.
- Remove from oven, squeeze lime juice, and garnish with cilantro and sesame seeds.
- Serve with cauliflower rice for a low-carb option or white rice for a gluten-free meal.
Notes
- You can marinate the chicken in the BBQ sauce for extra flavor.
- Feel free to add more vegetables like zucchini or cherry tomatoes.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Hawaiian
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 12g
- Sodium: 580mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 85mg
Keywords: Hawaiian Chicken Sheet Pan Meal, Whole30, Paleo, Low Carb, Chicken Recipe
