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

This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is the perfect dish for busy weeknights or casual gatherings. With its vibrant colors and delightful flavors, this recipe brings a tropical twist to your dinner table. It’s not only simple to prepare but also caters to various dietary preferences, making it an excellent choice for everyone. Enjoy a wholesome meal that combines juicy chicken with fresh vegetables and sweet pineapple, all roasted to perfection in one pan.

Why You’ll Love This Recipe

• Quick and Easy: This recipe takes just 30 minutes from start to finish, making it ideal for busy evenings.
• One-Pan Wonder: Minimal cleanup is required since everything cooks on a single baking sheet.
• Flavorful and Healthy: Packed with fresh ingredients and delicious Hawaiian BBQ sauce, it’s both tasty and nutritious.
• Versatile Options: Serve it with cauliflower rice for a low-carb meal or white rice for a gluten-free option.
• Family-Friendly: Kids will love the sweet pineapple and colorful veggies, ensuring everyone enjoys their dinner.

Tools and Preparation

To make this Hawaiian Chicken Sheet Pan Meal successfully, you’ll need a few essential tools. Having the right equipment makes cooking easier and more enjoyable.

Essential Tools and Equipment

• Baking sheet
• Parchment paper
• Mixing bowl
• Measuring cups
• Cooking spray

Importance of Each Tool

• Baking sheet: Provides ample space for even cooking of chicken and vegetables.
• Parchment paper: Prevents sticking and makes cleanup a breeze.
• Mixing bowl: Allows you to combine ingredients thoroughly for maximum flavor.

Ingredients

For the Chicken

• 1-1.5 lbs chicken breast or boneless skinless chicken thighs cut into cubes
• 1/2 tsp pepper

For the Vegetables

• 1 red bell pepper
• 1 orange bell pepper
• 1/2 red onion cut into chunks

For Flavor

• 1 cup pineapple chunks
• 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
• 1 tbs avocado oil
• 1/4 tsp salt

For Garnish

• Juice of 1 lime
• Cilantro and white sesame seeds for garnish

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

Step 1: Preheat the Oven

Preheat your oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining it with parchment paper and spraying it lightly with avocado oil spray.

Step 2: Season the Chicken

In a mixing bowl, season your chicken breast or thighs with salt, pepper, and avocado oil.

Step 3: Combine Ingredients

Add diced bell peppers, red onion chunks, and Hawaiian BBQ sauce to the seasoned chicken. Use your hands to mix everything until well-coated.

Step 4: Bake the Chicken

Place the mixture on the prepared baking sheet. Bake in the oven for 20 minutes. Afterward, remove the sheet pan from the oven and add pineapple chunks. Return it to bake for an additional 10-20 minutes or until the chicken reaches an internal temperature of 165 degrees.

Step 5: Garnish Before Serving

Once done, take out the sheet pan from the oven. Squeeze lime juice over everything and sprinkle cilantro along with sesame seeds as garnish.

Step 6: Serve It Up

Serve this delicious Hawaiian Chicken Sheet Pan Meal with cauliflower rice for a low-carb option or white rice if you prefer a gluten-free meal! Enjoy your feast!

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

This Hawaiian Chicken Sheet Pan Meal is incredibly versatile, making it a delightful dish for any occasion. Here are some serving suggestions to enhance your meal experience.

With Cauliflower Rice

• Cauliflower rice is a great low-carb alternative that pairs perfectly with the flavorful chicken and veggies. Simply sauté or steam cauliflower rice for a light side.

Over Quinoa

• For a nutty flavor and added protein, serve the chicken over cooked quinoa. This option maintains the Whole30 and Paleo aspects while providing a satisfying base.

In Lettuce Wraps

• Use large lettuce leaves to create fresh wraps filled with Hawaiian chicken. This adds crunch and freshness while keeping carbohydrates low.

With a Side Salad

• A simple green salad dressed in olive oil and vinegar complements the Hawaiian flavors well. It adds freshness and balances the richness of the BBQ sauce.

Topped with Avocado Slices

• Adding slices of ripe avocado on top brings creaminess and healthy fats, enhancing both taste and nutrition in your meal.

Drizzled with Extra BBQ Sauce

• For those who love extra flavor, drizzle additional Primal Kitchen Foods Hawaiian BBQ Sauce over the finished dish for an added punch.

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

To achieve the best results with your Hawaiian Chicken Sheet Pan Meal, follow these helpful tips for perfection.

• Choose Fresh Ingredients: Fresh produce enhances flavor and nutritional value. Opt for vibrant bell peppers and ripe pineapple for the best taste.

• Marinate Chicken: If time allows, marinate your chicken in BBQ sauce for at least 30 minutes before cooking. This infuses more flavor into the meat.

• Cut Uniform Pieces: Ensure that chicken and vegetables are cut into similar sizes. This helps them cook evenly on the sheet pan.

• Use High-Quality BBQ Sauce: Selecting a good-quality BBQ sauce like Primal Kitchen ensures your dish remains compliant with Whole30 and Paleo guidelines.

• Monitor Cook Time: Keep an eye on the chicken as it cooks; internal temperature should reach 165 degrees Fahrenheit. Adjust time if needed based on oven variations.

• Garnish Generously: Don’t skip garnishing! Add cilantro and sesame seeds right before serving to elevate both presentation and flavor.

Best Side Dishes for Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)

Pairing your Hawaiian Chicken Sheet Pan Meal with complementary sides can elevate your dining experience. Here are some excellent side dishes to consider.

1. Steamed Broccoli
   Lightly steamed broccoli adds a nutritious crunch without overpowering the main dish’s flavors.

2. Zucchini Noodles
   These spiralized noodles offer a low-carb alternative that soaks up sauces beautifully while keeping things fresh.

3. Roasted Asparagus
   Roasting asparagus with a bit of olive oil brings out its natural sweetness, creating a perfect balance with savory chicken.

4. Sweet Potato Mash
   Creamy mashed sweet potatoes provide comfort food vibes while being nutritious; simply boil and mash with a hint of coconut milk.

5. Cabbage Slaw
   A tangy cabbage slaw can add brightness to your meal; toss shredded cabbage with lime juice for a refreshing side.

6. Garlic Green Beans
   Sautéing green beans with garlic creates an aromatic side that complements the sweet flavors of the chicken.

7. Cauliflower Mash
   Lighten up traditional mashed potatoes by using cauliflower instead; it’s creamy and fits perfectly within Whole30 guidelines.

8. Grilled Corn on the Cob
   If in season, grilled corn adds sweetness and texture; just brush lightly with olive oil before grilling for added flavor.

Common Mistakes to Avoid

When making the Hawaiian Chicken Sheet Pan Meal, avoiding common mistakes can enhance your cooking experience and final dish.

• Ignoring ingredient preparation: Failing to chop vegetables and chicken into uniform sizes can lead to uneven cooking. Make sure all pieces are similar in size for even roasting.

• Overcrowding the pan: Placing too many ingredients on your sheet pan can cause steaming rather than roasting. Use a large enough pan or cook in batches to achieve that crispy texture.

• Not preheating the oven: Skipping this step can result in longer cooking times and unevenly cooked chicken. Always preheat your oven before placing your meal inside.

• Neglecting seasoning: Forgetting to season your chicken properly can result in bland flavors. Season generously with salt and pepper for a more flavorful dish.

• Using low-quality sauces: Using sauces that contain additives or preservatives can affect the taste of your meal. Opt for high-quality products like Primal Kitchen Foods Hawaiian BBQ Sauce for better flavor and nutritional value.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep the meal in the refrigerator for up to 3 days.
• Allow the dish to cool completely before sealing it to prevent moisture buildup.

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

• Place the cooled meal in freezer-safe containers.
• This dish can be frozen for up to 3 months.
• Label containers with dates for easy tracking.

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

• Oven: Preheat to 350°F (175°C) and heat for about 15-20 minutes until warmed through.
• Microwave: Transfer a portion to a microwave-safe dish and heat on high for 1-2 minutes, stirring halfway through.
• Stovetop: Heat in a skillet over medium heat, stirring occasionally until heated through, about 5-7 minutes.

Frequently Asked Questions

How do I make this Hawaiian Chicken Sheet Pan Meal Whole30 compliant?

To ensure compliance with Whole30, use only approved ingredients such as fresh vegetables and compliant sauces like Primal Kitchen’s BBQ sauce.

Can I customize the vegetables in this recipe?

Absolutely! Feel free to substitute any vegetables you have on hand or prefer. Zucchini, carrots, or broccoli work well and add variety.

What are some good side dishes for this Hawaiian Chicken Sheet Pan Meal?

Serving with cauliflower rice keeps it low carb. Alternatively, you can pair it with steamed veggies or a fresh salad for added nutrition.

How long does it take to prepare the Hawaiian Chicken Sheet Pan Meal?

This delicious meal takes only about 30 minutes from prep to table, making it perfect for busy weeknights.

Is this recipe suitable for meal prep?

Yes! The Hawaiian Chicken Sheet Pan Meal is great for meal prep. Prepare a larger batch and store portions for quick lunches or dinners during the week.

Final Thoughts

The Hawaiian Chicken Sheet Pan Meal is not only easy to prepare but also packed with flavor and nutrients. Its versatility allows you to customize it according to your preferences, making it suitable for various dietary needs. Whether you’re following Whole30, Paleo, or simply looking for a low-carb option, this recipe is worth trying! Enjoy experimenting with different vegetables and sides to make it your own.

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Hawaiian Chicken Sheet Pan Meal

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• Author: Jennifer
• Total Time: 30 minutes
• Yield: Approximately 4 servings 1x

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Description

Hawaiian Chicken Sheet Pan Meal is the ultimate weeknight dinner that combines juicy chicken, vibrant vegetables, and sweet pineapple for a tropical feast. In just 30 minutes, you can create this flavorful dish that’s not only Whole30, Paleo, and low-carb but also family-friendly. The one-pan preparation minimizes cleanup while maximizing taste, making it perfect for busy evenings or casual gatherings. Enjoy the delightful blend of Hawaiian BBQ sauce with colorful bell peppers and onions, all roasted to perfection. This meal is versatile—pair it with cauliflower rice for a low-carb option or enjoy it over quinoa for added protein. Experience the sunshine of Hawaii right in your kitchen!

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Ingredients

Scale 1x2x3x

• 1 to 1.5 lbs chicken breast or boneless skinless thighs
• 1/2 tsp pepper
• 1 red bell pepper
• 1 orange bell pepper
• 1/2 red onion
• 1 cup pineapple chunks
• 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce
• 1 tbsp avocado oil
• Juice of 1 lime

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Instructions

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, season chicken with salt, pepper, and avocado oil.
3. Add diced bell peppers, red onion, and BBQ sauce; mix until well-coated.
4. Spread on prepared baking sheet and bake for 20 minutes.
5. Add pineapple chunks; return to oven for another 10-20 minutes until chicken reaches an internal temperature of 165°F (74°C).
6. Garnish with lime juice, cilantro, and sesame seeds before serving.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main
• Method: Baking
• Cuisine: Hawaiian

Nutrition

• Serving Size: 1 serving
• Calories: 430
• Sugar: 14g
• Sodium: 620mg
• Fat: 18g
• Saturated Fat: 3g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 4g
• Protein: 38g
• Cholesterol: 97mg