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High-Protein Hawaiian Chicken Sheet Pan

High-Protein Hawaiian Chicken Sheet Pan Recipe

Allan
This High-Protein Hawaiian Chicken Sheet Pan combines juicy roasted chicken, caramelized pineapple, colorful peppers, and red onion with a savory garlic-ginger glaze. With approximately 39 grams of protein per serving, it's a practical choice for anyone trying to build more protein into their everyday meals. Everything cooks together on one pan, making it especially convenient for busy weeknights and meal prep. The combination of sweet pineapple, savory chicken, smoky seasoning, and fresh lime makes this one of those healthy-ish dinners that never feels boring.
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Prep Time 15 minutes
Cook Time 25 minutes
Marinating Time (optional) 15 minutes
Total Time 55 minutes
Course Dinner, Main Course, Meal Prep
Cuisine American, Hawaiian-Inspired
Servings 6
Calories 270 kcal

Ingredients
  

  • 2 pounds boneless skinless chicken breasts, cut into 1½-inch pieces
  • 1 cup pineapple chunks drained
  • 1 large red bell pepper sliced
  • 1 large green bell pepper sliced
  • 1 small red onion cut into wedges
  • 1 tablespoon olive oil
  • ⅓ cup low-sodium soy sauce
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated
  • 1 tablespoon fresh lime juice
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • 1 tablespoon keto-friendly brown sugar substitute or allulose optional

Instructions
 

  • Preheat the oven to 425°F (220°C) and line a large rimmed sheet pan with parchment paper.
  • Pat the chicken breasts dry with paper towels, then cut them into evenly sized pieces approximately 1½ inches in size so they cook evenly.
  • In a large mixing bowl, whisk together the low-sodium soy sauce, olive oil, minced garlic, grated ginger, lime juice, smoked paprika, black pepper, and optional sweetener until thoroughly combined.
  • Add the chicken pieces to the bowl and toss until every piece is evenly coated with the Hawaiian-inspired sauce. Allow the chicken to sit for 10–15 minutes for additional flavor if desired.
  • Add the drained pineapple chunks, sliced red bell pepper, sliced green bell pepper, and red onion to the bowl. Gently toss everything together until the vegetables are lightly coated without breaking apart the pineapple.
  • Transfer the chicken, pineapple, peppers, and onion to the prepared sheet pan and spread everything into one even layer. Avoid stacking or overcrowding the ingredients because this can cause them to steam rather than roast.
  • Place the sheet pan in the preheated oven and roast for approximately 20–25 minutes, stirring or turning the ingredients halfway through cooking so the chicken and vegetables brown more evenly.
  • Check the thickest pieces of chicken with an instant-read thermometer. The chicken is ready when it reaches an internal temperature of 165°F (74°C).
  • If the chicken is cooked but you want more caramelization, return the pan to the oven for another 2–3 minutes, watching carefully so the pineapple and sauce do not burn.
  • Remove the pan from the oven and let the chicken rest for a few minutes. Finish with another squeeze of fresh lime juice if desired.
  • Serve immediately with rice, cauliflower rice, steamed broccoli, salad, or your preferred side. For meal prep, divide the chicken and vegetables into individual airtight containers and refrigerate.