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

This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is a delightful dish that captures the essence of tropical flavors while being incredibly simple to prepare. Perfect for busy weeknights or weekend gatherings, this recipe offers a wholesome and satisfying meal that everyone will enjoy. With vibrant ingredients and minimal cleanup, it truly stands out as a go-to sheet pan dinner.

Why You’ll Love This Recipe

• Quick Preparation: With just 5 minutes of prep time, you can get this meal in the oven in no time.
• Flavor Explosion: The combination of pineapple and Hawaiian BBQ sauce creates a mouthwatering taste that transports you to the islands.
• Healthy Ingredients: Made with Whole30 compliant and paleo-friendly ingredients, it’s perfect for those following specific diets.
• Versatile Serving Options: Serve it over cauliflower rice for low carb or with white rice for a gluten-free option.
• Family-Friendly: This dish appeals to all ages, making it a winner for family dinners.

Tools and Preparation

To make your Hawaiian Chicken Sheet Pan Meal successful, you’ll need a few essential tools. These items will help streamline the cooking process and ensure everything comes out perfectly.

Essential Tools and Equipment

• Baking sheet
• Parchment paper
• Mixing bowl
• Measuring spoons

Importance of Each Tool

• Baking sheet: A sturdy baking sheet ensures even cooking and easy cleanup.
• Parchment paper: This helps prevent sticking and makes for hassle-free serving.
• Mixing bowl: A large bowl allows you to mix the ingredients thoroughly without any mess.
• Measuring spoons: Accurate measurements are key to achieving the perfect balance of flavors.

Ingredients

Here is what you’ll need to create your Hawaiian Chicken Sheet Pan Meal:

For the Chicken

• 1-1.5 lbs chicken breast or boneless skinless chicken thighs cut into cubes

For the Vegetables

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

For the Pineapple

• 1 cup pineapple chunks

For the Sauce and Seasoning

• 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 with salt, pepper, and avocado oil. Toss to ensure that each piece is well coated.

Step 3: Combine Ingredients

Add diced red bell pepper, orange bell pepper, red onion, and Hawaiian BBQ sauce to the bowl with chicken. Use your hands to mix everything until evenly coated.

Step 4: Bake the Chicken Mixture

Spread the chicken mixture onto your prepared baking sheet. Bake in the oven for 20 minutes.

Step 5: Add Pineapple Chunks

After 20 minutes, remove the sheet pan from the oven. Add pineapple chunks evenly over the chicken and vegetables. Return to the oven for an additional 10-20 minutes until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Step 6: Garnish and Serve

Once done, take out the sheet pan from the oven. Squeeze fresh lime juice over everything. Garnish with cilantro and white sesame seeds before serving. Enjoy your meal with cauliflower rice for a lower-carb option or white rice if you prefer!

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

Serving your Hawaiian Chicken Sheet Pan Meal is an enjoyable experience. The combination of vibrant flavors and colorful ingredients makes it a feast for the eyes and palate. Here are some creative ways to present this delicious dish.

With Cauliflower Rice

• Cauliflower rice is a great low-carb alternative. It absorbs the Hawaiian BBQ sauce beautifully and adds a light texture to the meal.

Topped with Fresh Herbs

• Chopped cilantro and sesame seeds make for excellent garnishes. They add freshness and a nutty crunch that elevates the dish.

On a Bed of Greens

• Serving the chicken over mixed greens gives a refreshing twist. The greens provide extra nutrients while balancing out the richness of the BBQ sauce.

Accompanied by Lime Wedges

• Including lime wedges on the side allows guests to add a citrusy punch. A squeeze of lime brightens up the entire meal.

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. They will ensure your dish is flavorful and perfectly cooked.

• Choose high-quality chicken: Fresh, organic chicken enhances flavor and texture. Opt for free-range if possible for better taste.

• Cut chicken evenly: Ensure that your chicken cubes are uniform in size. This helps them cook evenly throughout.

• Don’t skip marinating: Letting the chicken sit with the seasoning for at least 15 minutes will deepen its flavor.

• Watch cooking time closely: Use a meat thermometer to check for doneness at 165 degrees Fahrenheit. Overcooking can dry out the chicken.

• Adjust sauce to taste: Feel free to add extra Hawaiian BBQ sauce before serving if you like more flavor depth.

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

Pairing side dishes with your Hawaiian Chicken Sheet Pan Meal can enhance its flavors and textures. Here are some complementary options that align with Whole30, Paleo, and low-carb diets.

1. Garlic Roasted Broccoli: Toss broccoli florets with garlic and olive oil, then roast until crispy. It adds crunch and nutrients.

2. Zucchini Noodles: Spiralized zucchini can be lightly sautéed for a fresh, low-carb alternative to pasta. Toss with olive oil or your favorite herbs.

3. Steamed Asparagus: Lightly steamed asparagus retains its crunch while adding green vibrancy to your plate.

4. Cabbage Slaw: A simple slaw made from shredded cabbage, carrots, and a vinegar dressing provides a tangy contrast to the sweet chicken.

5. Roasted Brussels Sprouts: Halve Brussels sprouts, season with salt and pepper, then roast until caramelized for added depth of flavor.

6. Mashed Cauliflower: Creamy mashed cauliflower offers a comforting side without carbs. Mix in garlic or herbs for extra flavor.

7. Sautéed Spinach: Quickly sauté spinach with olive oil and garlic for an easy yet nutrient-dense side dish that complements any meal.

8. Radish Salad: A refreshing salad made from sliced radishes, cucumber, and a light vinaigrette brings crunch and brightness to your table.

Common Mistakes to Avoid

Making the Hawaiian Chicken Sheet Pan Meal can be simple, but there are common pitfalls to watch out for.

• Overcooking the chicken – This can lead to dry meat. Use a meat thermometer to ensure it reaches an internal temperature of 165 degrees.
• Ignoring the seasoning – Proper seasoning enhances flavor. Don’t skip salt and pepper; they are essential for a delicious meal.
• Using the wrong cooking time – Every oven is different. Keep an eye on your dish and adjust timing as needed for perfect results.
• Not cutting vegetables evenly – Unevenly sized veggies cook at different rates. Aim for uniform pieces for even cooking.
• Skipping the lime juice – This adds brightness and balances flavors. Don’t omit it; squeeze fresh lime over the dish just before serving.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• They will stay fresh for up to 4 days in the fridge.

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

• Freeze in a freezer-safe container for up to 3 months.
• Make sure to cool completely before freezing to maintain texture.

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 dish and cover loosely; heat in 1-minute intervals until hot.
• Stovetop – Heat in a skillet over medium heat, stirring occasionally until warmed through.

Frequently Asked Questions

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

What is a Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)?

This dish is a flavorful combination of chicken, colorful vegetables, and pineapple, all cooked together on one pan. It’s compliant with Whole30 and paleo diets while being low in carbs.

Can I use frozen chicken?

Yes, you can use frozen chicken. Just ensure it’s fully thawed before cooking for even results.

What other vegetables can I add?

You can add zucchini, broccoli, or snap peas for additional nutrients and flavor variations.

How do I make this recipe more spicy?

To spice things up, add red pepper flakes or a dash of hot sauce to the mixture before baking.

Final Thoughts

The Hawaiian Chicken Sheet Pan Meal is not only easy to prepare but also versatile. You can customize it with your favorite veggies or sauces to suit your taste. Enjoy this delightful dish any night of the week!