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

This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is a delightful dish that brings the flavors of the tropics to your dinner table with minimal effort. Perfect for busy weeknights or meal prep, this recipe combines wholesome ingredients, vibrant colors, and irresistible taste. It’s not only healthy but also versatile enough for various occasions, ensuring you never get bored. Whether you’re hosting a family dinner or enjoying a quiet night in, this sheet pan meal has got you covered!

Why You’ll Love This Recipe

• Quick Preparation: With just 5 minutes of prep time, you can have a delicious meal ready in no time.
• Flavorful Ingredients: The combination of chicken, fresh vegetables, and pineapple creates a mouthwatering flavor profile.
• Health-Conscious Choice: This meal is compliant with Whole30 and Paleo diets, making it a great option for health-focused eaters.
• Easy Clean-Up: Cooking everything on one sheet pan means less mess and hassle after your meal.
• Versatile Serving Options: Serve it with cauliflower rice for low carb or traditional rice for a gluten-free experience.

Tools and Preparation

To make your cooking smooth and enjoyable, having the right tools is essential. Here’s what you’ll need to whip up this Hawaiian Chicken Sheet Pan Meal.

Essential Tools and Equipment

• Baking sheet
• Parchment paper
• Mixing bowl
• Knife
• Cutting board

Importance of Each Tool

• Baking sheet: Ensures even cooking and makes transferring the meal easy.
• Parchment paper: Prevents sticking and makes clean-up quick.
• Mixing bowl: Provides ample space to combine all ingredients without mess.

Ingredients

For the Chicken

• 1-1.5 lbs chicken breast or boneless skinless chicken thighs cut into cubes
• 1/4 tsp salt

For the Vegetables

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

For the Sauce and Garnish

• 1 cup pineapple chunks
• 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
• 1 tbs avocado oil
• 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: Prepare the Chicken

In a mixing bowl, season your chicken breast (or thighs) with salt, pepper, and avocado oil. Mix well to ensure every piece is coated evenly.

Step 3: Combine Vegetables and Sauce

Add diced bell peppers, red onion chunks, and Hawaiian BBQ sauce to the bowl with the chicken. Use your hands to mix everything thoroughly so that all ingredients are well combined.

Step 4: Bake the Chicken Mixture

Transfer the chicken mixture to your prepared baking sheet. Bake in the oven for 20 minutes. After that time has passed, remove the sheet pan from the oven and add pineapple chunks. Return it to the oven for an additional 10–20 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Step 5: Finish with Lime Juice

Once done baking, take out the sheet pan from the oven. Squeeze fresh lime juice over everything before garnishing with cilantro and white sesame seeds.

Step 6: Serve Your Meal

Serve your delicious Hawaiian Chicken Sheet Pan Meal over cauliflower rice for a lower carb option or white rice if you prefer a gluten-free meal option. Enjoy!

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

Serving your Hawaiian Chicken Sheet Pan Meal can elevate the dining experience. This meal is versatile and can be paired with various sides to enhance its flavors and nutritional benefits.

With Cauliflower Rice

• A healthy low-carb alternative that complements the meal perfectly, adding a subtle nutty flavor.

With White Rice

• For those not strictly adhering to low carb, white rice provides a gluten-free option and absorbs the delicious Hawaiian BBQ sauce well.

Garnished with Fresh Cilantro

• Adding fresh cilantro enhances the dish’s freshness and adds a pop of color.

Drizzled with Extra BBQ Sauce

• A little extra sauce can add more flavor for those who love a saucy meal.

Served in Lettuce Wraps

• For a fun twist, use large lettuce leaves as wraps to make a refreshing and crunchy version of this dish.

Accompanied by a Simple Salad

• A side salad with mixed greens and a light vinaigrette can balance the savory flavors of the chicken.

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

To achieve the best results with your Hawaiian Chicken Sheet Pan Meal, consider these helpful tips:

• Use high-quality chicken: Fresh or organic chicken enhances flavor and ensures better texture.
• Cut vegetables evenly: Ensure all veggies are cut to similar sizes for even cooking.
• Marinate for extra flavor: If time allows, marinate the chicken in BBQ sauce for 30 minutes before cooking.
• Monitor cooking time: Use a meat thermometer to check that chicken reaches an internal temperature of 165 degrees for safe consumption.
• Experiment with veggies: Feel free to add other vegetables like zucchini or snap peas for added nutrition.
• Add spices: For extra kick, consider adding garlic powder, ginger, or chili flakes to the mix.

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

Pairing your Hawaiian Chicken Sheet Pan Meal with complementary side dishes can create a well-rounded dinner. Here are some excellent options:

1. Zucchini Noodles: Lightly sautéed zucchini noodles provide a fresh and low-carb alternative to pasta.
2. Roasted Brussels Sprouts: These crispy sprouts add texture and bitterness that balances sweetness from the pineapple.
3. Sweet Potato Mash: Creamy mashed sweet potatoes offer natural sweetness and are packed with nutrients.
4. Steamed Broccoli: This nutritious veggie adds crunch and is rich in vitamins; simply steam until tender.
5. Cucumber Salad: A refreshing cucumber salad with lime dressing makes a cool contrast to the warm chicken.
6. Grilled Asparagus: Lightly charred asparagus provides an earthy flavor that pairs beautifully with the dish’s sweetness.
7. Carrot Slaw: A crunchy slaw made from carrots mixed with apple cider vinegar offers brightness and tanginess.
8. Cauliflower Mash: Creamy mashed cauliflower serves as a great low-carb stand-in for traditional mashed potatoes.

Common Mistakes to Avoid

Avoiding common mistakes will help you make the best Hawaiian Chicken Sheet Pan Meal. Here are some pitfalls to watch out for:

• Using the wrong chicken cut: Always choose boneless, skinless chicken thighs or breasts for the best texture and flavor. Avoid using bone-in cuts which may take longer to cook.
• Overcrowding the pan: If you add too many ingredients at once, they may steam instead of roast. Ensure there’s enough space for the chicken and vegetables to caramelize properly.
• Neglecting seasoning: Don’t skip the salt and pepper! Proper seasoning enhances flavors. Always taste and adjust before baking.
• Ignoring cooking times: Each oven varies. Keep an eye on the cooking time to prevent overcooking or undercooking your chicken. Use a meat thermometer for accuracy.
• Forgetting the lime juice: Adding lime juice at the end brightens all flavors. Remember, this step is crucial for a fresh taste!

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• They will keep well for up to 4 days.

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

• Portion into freezer-safe containers or bags.
• Freeze for up to 3 months for best quality.

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

• Oven: Preheat to 350°F and heat for about 15-20 minutes until warmed through.
• Microwave: Use a microwave-safe container and heat in short intervals of 1-2 minutes, stirring in between.
• Stovetop: Warm on medium heat in a skillet with a splash of water or oil until heated through.

Frequently Asked Questions

Here are some common questions regarding the Hawaiian Chicken Sheet Pan Meal:

How do I make Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) spicier?

You can add red pepper flakes or a dash of hot sauce to the marinade before baking for an extra kick.

Can I use other vegetables in this recipe?

Absolutely! Feel free to swap bell peppers with zucchini, broccoli or snap peas based on your preference.

Is this meal suitable for meal prep?

Yes! This dish is perfect for meal prep as it stores well in the fridge and reheats easily.

How can I customize my Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)?

You can add different fruits like mango or swap out the BBQ sauce for a homemade version that suits your dietary needs.

Final Thoughts

The Hawaiian Chicken Sheet Pan Meal is not only easy to prepare but also incredibly versatile. You can customize it with various veggies and sauces according to your taste preferences. Perfect for weeknight dinners or meal prepping, this dish is sure to satisfy everyone at your table. Give it a try today!