Whole30 Hawaiian Chicken Sheet Pan – Easy High Protein Dinner Recipe

Hi there, food lover! 👋 Ready to bring sunny island flavors to your dinner table—Whole30 style?

This Whole30 Hawaiian Chicken Sheet Pan Dinner is one of those recipes that feels joyful the moment it hits the oven. Inspired by the sweet-and-savory flavors of Hawaiian-style cooking, this dish brings together tender chicken, juicy pineapple, and colorful vegetables—all roasted together on one pan for ease and simplicity. 🌴🍍🍗

Traditionally, Hawaiian-inspired meals celebrate balance: sweet fruit, savory protein, and gentle seasoning that lets each ingredient shine. In this recipe, we honor that spirit while keeping everything Whole30-compliant and nourishing. Coconut aminos provide a rich, savory depth without added sugar, while garlic, ginger, and lime brighten the entire dish. As everything roasts together, the juices mingle on the pan, creating a natural sauce that coats each bite beautifully.

What makes this recipe especially comforting is how practical it is. It’s perfect for busy weeknights, meal prep Sundays, or feeding a family without stress. There’s no complicated technique—just simple preparation, honest ingredients, and time-tested oven roasting. The result is a meal that feels clean, satisfying, and deeply flavorful.

Serve it as-is for a lighter dinner, or spoon it over cauliflower rice for a more filling plate. Either way, this dish proves that healthy eating can still feel warm, colorful, and full of life. 🌈✨

Let’s cook it the traditional, simple way—one pan, wholesome ingredients, and plenty of love.

🍍🍗 Whole30 Hawaiian Chicken Sheet Pan 🍗🍍

Ingredients

• ▢ 1½ pounds boneless, skinless chicken thighs or breasts
• ▢ 2 cups fresh pineapple chunks
• ▢ 1 red bell pepper, chopped
• ▢ 1 green bell pepper, chopped
• ▢ 1 medium red onion, sliced
• ▢ 2 tablespoons olive oil
• ▢ ¼ cup coconut aminos
• ▢ 2 cloves garlic, minced
• ▢ 1 teaspoon fresh grated ginger
• ▢ Juice of 1 lime
• ▢ ½ teaspoon paprika
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon black pepper
• ▢ Fresh cilantro or green onions, chopped (for garnish)

Step-by-Step Directions

1. Preheat your oven to 400°F (205°C). Line a large sheet pan with parchment paper.
2. Cut the chicken into large bite-sized pieces if desired, or leave whole for juicier results.
3. In a large bowl, whisk together olive oil, coconut aminos, garlic, ginger, lime juice, paprika, salt, and pepper.
4. Add the chicken to the bowl and toss well to coat evenly. Let marinate for 10 minutes if time allows.
5. Spread chicken out evenly on the prepared sheet pan.
6. Scatter pineapple chunks, bell peppers, and red onion around the chicken.
7. Lightly toss vegetables with the pan juices so everything is well coated.
8. Roast uncovered for 25–30 minutes, stirring once halfway through, until chicken is cooked through and slightly caramelized.
9. For extra color, switch oven to broil and broil 2–3 minutes at the end (watch closely).
10. Remove from oven, garnish with fresh herbs, and serve warm.

Nutritional Information

⏰ Prep Time: 10 minutes
🔥 Cooking Time: 30 minutes
⏳ Total Time: 40 minutes
⚡ Calories per serving: ~410
🍽️ Servings: 4

High in protein, naturally gluten-free, dairy-free, and fully Whole30 compliant—this is a clean dinner that truly satisfies.

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Bon appétit and happy cooking! 👩‍🍳🍽️