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 vibrant flavors of the tropics to your dinner table. Perfect for busy weeknights or meal prep, this recipe is not only quick and easy but also packed with wholesome ingredients. The combination of juicy chicken, fresh vegetables, and sweet pineapple makes it a standout option for any occasion.

Why You’ll Love This Recipe

• Quick Preparation: This meal can be ready in just 30 minutes, making it ideal for busy weeknights.
• Flavorful Ingredients: With a mix of fresh veggies and Hawaiian BBQ sauce, each bite is bursting with taste.
• Versatile Serving Options: Serve it with cauliflower rice for a lower-carb option or traditional rice for a heartier meal.
• Healthy and Nutritious: Packed with protein and fiber, it’s a guilt-free choice for any dinner.
• Easy Clean-Up: One sheet pan means less mess and hassle in the kitchen.

Tools and Preparation

To create this delicious Hawaiian Chicken Sheet Pan Meal, you’ll need some essential tools to make the process smooth and efficient.

Essential Tools and Equipment

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

Importance of Each Tool

• Baking sheet: Provides ample space for cooking all ingredients evenly while allowing them to roast beautifully.
• Mixing bowl: Essential for combining chicken and vegetables thoroughly with the sauce before cooking.

Ingredients

For the Chicken

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

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
• 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. Lightly spray the parchment with avocado oil spray to prevent sticking.

Step 2: Season the Chicken

In a mixing bowl, season your cubed chicken breast or thighs with salt and avocado oil. Ensure every piece is coated evenly.

Step 3: Add Vegetables and Sauce

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

Step 4: Bake the Mixture

Spread the chicken and vegetable mixture evenly on the prepared baking sheet. Bake in your preheated oven for 20 minutes.

Step 5: Add Pineapple Chunks

After 20 minutes, remove the sheet pan from the oven. Carefully add pineapple chunks to the mixture. Return to the oven for an additional 10-20 minutes or until the chicken reaches an internal temperature of 165 degrees.

Step 6: Final Touches

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

Step 7: Serve Your Meal

For a low-carb option, serve your Hawaiian Chicken Sheet Pan Meal over cauliflower rice. If you prefer something heartier, pair it with white rice for a gluten-free experience. 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 and make it even more enjoyable. Here are some creative suggestions to enhance your meal.

With Cauliflower Rice

• Cauliflower rice is a fantastic low-carb alternative that pairs well with the sweet and savory flavors of the chicken and vegetables.

On a Bed of Greens

• Serve the chicken mixture over a bed of fresh greens like spinach or arugula for a nutrient-packed meal that’s also refreshing.

Topped with Fresh Herbs

• Garnish with additional cilantro or green onions to add a burst of flavor and color to your dish.

Drizzled with Extra BBQ Sauce

• For those who love a bit more zest, drizzle extra Primal Kitchen Hawaiian BBQ Sauce over the top before serving.

In Lettuce Wraps

• Spoon the chicken and veggies into crisp lettuce leaves for a fun, low-carb option that’s perfect for wraps.

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

Perfecting your Hawaiian Chicken Sheet Pan Meal requires simple adjustments and attention to detail. Here are some tips to help you achieve the best results.

• Choose Quality Chicken: Use fresh, high-quality chicken breast or thighs for optimal flavor and tenderness.
• Cut Evenly: Ensure all chicken pieces and vegetables are cut uniformly for even cooking throughout the meal.
• Don’t Overcrowd the Pan: Spread ingredients out on the baking sheet to allow proper roasting; overcrowding can lead to steaming instead of browning.
• Adjust Cooking Time: Keep an eye on cooking time; if using larger pieces of chicken, they may need extra time in the oven.
• Use Fresh Ingredients: Opt for fresh bell peppers and pineapple chunks for maximum flavor impact in your dish.
• Experiment with Seasonings: Feel free to add extra spices or herbs that complement the flavors of Hawaiian BBQ sauce, such as garlic powder or ginger.

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

To round out your meal, consider these delicious side dishes that pair perfectly with your Hawaiian Chicken Sheet Pan Meal. Each option is nutritious and complements the flavors of the main dish.

1. Zucchini Noodles: Lightly sautéed zucchini noodles provide a low-carb substitute for traditional pasta while adding freshness.
2. Roasted Brussels Sprouts: Crispy Brussels sprouts bring earthy flavors that nicely balance the sweetness of the chicken.
3. Steamed Broccoli: A classic side that’s easy to prepare; steamed broccoli adds color and health benefits to your plate.
4. Sweet Potato Mash: Creamy sweet potato mash offers a sweet contrast to savory dishes while being Whole30 compliant.
5. Coconut Cauliflower Rice: Infuse cauliflower rice with coconut milk for a tropical twist that complements your main dish beautifully.
6. Garlic Green Beans: Sautéed green beans with garlic provide crunch and flavor without compromising any dietary guidelines.
7. Avocado Salad: A simple salad made from ripe avocados mixed with lime juice adds creaminess and healthy fats.
8. Grilled Asparagus: Lightly grilled asparagus spears offer a smoky flavor that pairs wonderfully with Hawaiian-inspired fare.

Common Mistakes to Avoid

Avoiding common mistakes can make your Hawaiian Chicken Sheet Pan Meal even more delightful. Here are some pitfalls to watch out for:

• Skipping the Marinade: Not allowing the chicken to marinate can lead to less flavor. Always give it at least 15 minutes for the best taste.
• Overcrowding the Sheet Pan: Placing too many ingredients on the pan can cause steaming instead of roasting. Spread everything out for even cooking.
• Ignoring Cooking Time: Cooking the chicken for too long can make it dry. Always check for an internal temperature of 165 degrees for juicy results.
• Using Non-Stick Spray on Parchment Paper: This can create a mess and stickiness. Instead, use parchment paper alone without added spray for easy cleanup.
• Neglecting Garnishes: Skipping cilantro and sesame seeds can make your dish look plain. These add color and freshness, so don’t skip them!

Storage & Reheating Instructions

Refrigerator Storage

• • Duration: Store in the refrigerator for up to 4 days.
• • Containers: Use airtight containers to keep the meal fresh.

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

• • Duration: Freeze for up to 3 months.
• • Containers: Use freezer-safe bags or containers to prevent freezer burn.

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

• Oven: Preheat to 350°F and reheat until warmed through, about 10-15 minutes.
• Microwave: Heat in short bursts of 1-2 minutes until hot, stirring in between.
• Stovetop: Warm on medium heat, adding a splash of broth if needed to prevent sticking.

Frequently Asked Questions

Here are some common questions about making the Hawaiian Chicken Sheet Pan Meal.

Can I use different vegetables?

Yes! Feel free to substitute with your favorite veggies like zucchini or broccoli for variety.

Is this meal suitable for meal prep?

Absolutely! This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is perfect for meal prep and can be stored easily.

How do I make it spicier?

Add some red pepper flakes or diced jalapeños to the mix before baking.

What can I serve with this dish?

Serve it with cauliflower rice or steamed vegetables for a low-carb option.

Final Thoughts

This Hawaiian Chicken Sheet Pan Meal is not only easy to prepare but also packed with flavor and nutrition. Its versatility allows you to customize ingredients based on your preferences. Give it a try today!