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

If you are craving a vibrant, fresh, and delightfully easy dinner, this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is exactly what you need. Imagine juicy, tender chicken breast or thighs tossed with colorful bell peppers, sweet pineapple chunks, and a tangy Hawaiian BBQ sauce that brings every bite to life. It’s a one-pan wonder that combines wholesome, clean ingredients for a meal that satisfies your taste buds and your dietary goals without any fuss. Whether you’re keeping it Paleo, Whole30, or simply cutting carbs, this dish brings tropical flair and nourishing comfort right to your table.

Ingredients You’ll Need

Every ingredient in this recipe plays a vital role, creating a balance of flavors and textures that make the dish truly shine. From the juicy chicken that provides protein to the bright bell peppers and tangy pineapple lending color and sweetness, these simple essentials come together effortlessly.

• Chicken breast or boneless skinless chicken thighs (1–1.5 lbs): The star protein, cut into cubes for even cooking and maximum flavor absorption.
• Red bell pepper: Adds a sweet crunch and rich color that brightens the dish visually and in taste.
• Orange bell pepper: Offers a subtle citrusy sweetness and enhances the vibrant palette.
• Red onion (½, cut into chunks): Introduces a mild, savory depth that roasts beautifully.
• Pineapple chunks (1 cup): Naturally sweet and juicy, these create the signature tropical twist essential for the Hawaiian vibe.
• Primal Kitchen Foods Hawaiian BBQ Sauce (½ cup): A Whole30-approved sauce that brings smoky, tangy, and slightly spicy notes to every bite.
• Avocado oil (1 tbsp + spray): Perfect for roasting, keeping everything moist while adding a neutral, healthy fat.
• Salt (¼ tsp): Enhances all the natural flavors without overpowering.
• Lime juice (juice of 1 lime): A final bright squeeze to add zesty freshness and balance sweetness.
• Cilantro and white sesame seeds: For garnish, lending a fresh herbal lift and a subtle crunch.

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

Step 1: Preheat and Prepare Your Pan

Start by heating your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper to prevent sticking and give an easy cleanup. Lightly spray the parchment with avocado oil spray to create a non-stick surface that will help crisp the chicken and vegetables in the oven.

Step 2: Season and Combine the Chicken

Take your cubed chicken breast or thighs and season them with salt and a drizzle of avocado oil. Place the chicken in a large mixing bowl — this step ensures that every piece is nicely coated to lock in moisture and flavor during cooking.

Step 3: Add Vegetables and Sauce

Next, toss in the bright red and orange bell peppers along with the red onion chunks. Pour the Primal Kitchen Hawaiian BBQ sauce over everything. Use your hands to mix thoroughly, making sure every chicken piece and vegetable chunk is evenly coated in that delicious, tangy sauce that defines this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb).

Step 4: First Round of Baking

Spread the mixture out evenly on your prepared baking sheet. Pop it into the oven for 20 minutes. This initial baking helps the chicken start cooking through and the vegetables soften slightly.

Step 5: Add Pineapple and Finish Baking

Remove the sheet pan carefully and scatter your fresh pineapple chunks over the partially cooked chicken and vegetables. Return the pan to the oven for another 10 to 20 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit, ensuring it is fully cooked and juicy.

Step 6: Brighten and Garnish

Once out of the oven, immediately squeeze fresh lime juice over the entire sheet pan. This bright citrus note will cut through the sweetness and smoky elements beautifully. Finish by sprinkling fresh cilantro leaves and white sesame seeds on top, adding fresh herbaceous flavor and a lovely textural contrast.

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

Garnishes

The cilantro and sesame seeds are more than just decoration here — they bring a burst of freshness and a subtle nutty crunch that elevate every bite of this colorful meal. For an extra pop, consider adding thinly sliced green onions or a sprinkle of chili flakes if you like a hint of heat.

Side Dishes

This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) pairs beautifully with cauliflower rice to keep the meal low carb, paleo-friendly, and Whole30-compliant. The cauliflower rice soaks up the BBQ sauce wonderfully without adding carbs. For those not strict on carbs, steamed white rice offers a comforting, gluten-free option that complements the tropical flavors.

Creative Ways to Present

For a fun twist, serve this dish in lettuce cups for a fresh hand-held meal or pile it over a bed of zoodles for added texture. You can also add a wedge of lime on the side for guests to add extra zing. This vibrant sheet pan meal also works great layered into a bowl with avocado slices and a drizzle of extra BBQ sauce for a poke-inspired vibe.

Make Ahead and Storage

Storing Leftovers

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Since this dish maintains its flavors wonderfully, it makes a fantastic lunch option to enjoy cold or reheated.

Freezing

If you want to save some for later, freeze the cooked Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating to preserve the texture of the chicken and veggies.

Reheating

To reheat, warm the dish gently in a skillet over medium heat or microwave until heated through. Adding a splash of water or extra BBQ sauce helps keep the chicken moist and the vegetables vibrant. Avoid overcooking on reheating to maintain tenderness.

FAQs

Can I use frozen pineapple chunks instead of fresh?

Absolutely! Frozen pineapple works well and can be added directly before the second round of baking. Just keep in mind it may release a bit more juice, which can add extra sweetness and moisture to the dish.

Is this recipe suitable for meal prep?

Yes! This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is fantastic for meal prepping. It stores well in the fridge and freezes nicely, making it perfect for busy weeks when you want a tasty, ready-to-eat dinner.

Can I substitute the chicken with another protein?

Sure! This recipe works great with shrimp, pork tenderloin, or turkey breast cubes. Just adjust cooking times as needed since different proteins cook at different rates.

What if I don’t have Primal Kitchen Hawaiian BBQ Sauce?

You can make a quick homemade alternative using a blend of tomato paste, apple cider vinegar, coconut aminos, garlic powder, and smoked paprika. Or choose any Whole30-compliant BBQ sauce you prefer to maintain flavor and dietary goals.

How spicy is this dish?

It is mildly sweet and savory with a touch of tang, but not spicy. If you enjoy more heat, feel free to add crushed red pepper flakes or a dash of hot sauce when tossing the chicken and veggies in the sauce.

Final Thoughts

If you’re looking for a simple yet exciting dish that brings island vibes right to your kitchen, the Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is a winner. It’s packed with bold flavors, fresh ingredients, and straightforward cooking that makes weeknight dinners fun and nourishing. Try this recipe soon — it’s sure to become one of your go-to meals for tasty, healthy comfort food.

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