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

This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is perfect for busy weeknights or casual gatherings. With its vibrant flavors and wholesome ingredients, this recipe offers a delightful balance of sweetness from the pineapple and savory notes from the chicken. Its easy preparation makes it a go-to option for anyone looking to enjoy a healthy meal without spending hours in the kitchen. Plus, it’s versatile enough to suit various dietary needs!

Why You’ll Love This Recipe

• Quick Preparation: This meal takes just 30 minutes from start to finish, making it ideal for busy days.
• Flavorful: The combination of Hawaiian BBQ sauce and fresh vegetables creates a deliciously satisfying dish.
• Versatile Serving Options: Enjoy it with cauliflower rice for a lower-carb option or white rice for a gluten-free meal.
• Healthy Ingredients: Made with whole food ingredients, it’s compliant with Whole30 and Paleo diets.
• Minimal Cleanup: Using just one sheet pan means less time spent cleaning up after dinner.

Tools and Preparation

To create your Hawaiian Chicken Sheet Pan Meal, you’ll need some essential tools and equipment to streamline the cooking process.

Essential Tools and Equipment

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

Importance of Each Tool

• Baking sheet: Provides even cooking and allows all ingredients to roast perfectly together.
• Parchment paper: Prevents sticking and makes cleanup effortless, so you can enjoy your meal without hassle.
• Mixing bowl: Ensures thorough mixing of ingredients, allowing flavors to meld beautifully before baking.

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

• 1 cup pineapple chunks
• 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling

For Cooking

• 1 tbs avocado oil
• Juice of 1 lime

For Garnish

• Cilantro and white sesame seeds

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 with avocado oil spray.

Step 2: Season the Chicken

In a mixing bowl, season your chicken pieces with salt, pepper, and avocado oil. Mix well to ensure the chicken is evenly coated.

Step 3: Add Vegetables and Sauce

Add diced red bell pepper, orange bell pepper, red onion chunks, and Hawaiian BBQ sauce to the seasoned chicken. Use your hands to mix everything together thoroughly.

Step 4: Bake Initially

Place the mixture on your prepared baking sheet. Bake in the preheated oven for about 20 minutes.

Step 5: Add Pineapple Chunks

After 20 minutes, remove the sheet pan from the oven. Gently add pineapple chunks on top of the chicken mixture. Return it to the oven for another 10-20 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Step 6: Finish and Serve

Once cooked, remove the sheet pan from the oven. Squeeze fresh lime juice over everything and garnish with cilantro and sesame seeds. Serve alongside cauliflower rice for a lower-carb option or white rice for a gluten-free meal!

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

This Hawaiian Chicken Sheet Pan Meal is versatile and can be served in various ways. Whether you want a light meal or a filling feast, these serving suggestions will enhance your dining experience.

With Cauliflower Rice

• Cauliflower rice provides a low-carb alternative that complements the flavors of the dish without overpowering them.

On a Bed of Greens

• Serve the chicken and vegetables over mixed greens for a fresh and crunchy texture. Drizzle with extra Hawaiian BBQ sauce for added flavor.

Wrapped in Lettuce Leaves

• For a fun twist, use large lettuce leaves to create wraps filled with chicken and veggies. This option is great for a handheld meal.

Topped with Avocado

• Slices of creamy avocado can add richness to each bite. Simply place them on top before serving for an added dimension of flavor.

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

To ensure your Hawaiian Chicken Sheet Pan Meal turns out perfectly every time, follow these simple tips.

• Use Fresh Ingredients: Fresh veggies and chicken will enhance the taste and nutrition of your meal.
• Cut Uniform Pieces: Ensure your chicken and vegetables are cut into similar sizes for even cooking.
• Don’t Skip the Marinade: Letting the chicken marinate in BBQ sauce for at least 30 minutes intensifies flavor.
• Monitor Cooking Time: Keep an eye on the internal temperature of the chicken to avoid overcooking; aim for 165 degrees.
• Customize Veggies: Feel free to swap out bell peppers with other favorites like zucchini or broccoli for variety.
• Garnish Generously: Adding cilantro and sesame seeds not only boosts presentation but also adds freshness.

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

Pairing side dishes with your Hawaiian Chicken Sheet Pan Meal elevates the whole dining experience. Here are some excellent options to consider:

1. Garlic Mashed Cauliflower
   A creamy alternative to mashed potatoes, this dish is rich in flavor without the carbs.

2. Zucchini Noodles
   Lightly sautéed zucchini noodles offer a fresh base that absorbs the delicious juices from the chicken.

3. Roasted Brussels Sprouts
   These can be seasoned simply with olive oil and salt; their crispy texture pairs wonderfully with the juicy chicken.

4. Coconut Crusted Broccoli
   Roasting broccoli with coconut flakes adds a sweet crunch that complements the Hawaiian flavors beautifully.

5. Asian Slaw
   A mix of cabbage and carrots dressed in a light vinaigrette brings crunch and tanginess to balance the meal.

6. Sweet Potato Wedges
   Baked sweet potato wedges provide natural sweetness; season them with salt and paprika for extra flavor.

7. Sautéed Green Beans
   Crisp-tender green beans sautéed with garlic add color and nutrients to your plate.

8. Spicy Cucumber Salad
   A refreshing salad made with cucumbers tossed in chili flakes gives a spicy kick that contrasts nicely with the meal’s sweetness.

Common Mistakes to Avoid

When preparing the Hawaiian Chicken Sheet Pan Meal, it’s easy to make some common mistakes. Here are a few to watch out for:

• Skipping the seasoning: Failing to season the chicken properly can lead to blandness. Always use salt, pepper, and avocado oil to enhance flavor.
• Overcrowding the pan: Packing too many ingredients can prevent even cooking. Make sure there’s enough space between pieces on the sheet pan.
• Ignoring cooking times: Not monitoring the cooking time can result in undercooked or overcooked chicken. Use a meat thermometer to ensure it reaches 165 degrees.
• Forgetting the garnishes: Skipping cilantro and sesame seeds can reduce visual appeal and flavor. Don’t skip these simple finishing touches!
• Not prepping ahead: Preparing ingredients last minute can add stress. Take some time to chop vegetables and marinate chicken before cooking.

Storage & Reheating Instructions

Refrigerator Storage

• Store any leftovers in an airtight container.
• This dish will stay fresh for up to 3 days in the refrigerator.

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

• You can freeze this meal for up to 2 months.
• Use freezer-safe containers or zip-top bags for best results.

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

• Oven: Preheat your oven to 350°F and heat for about 15 minutes until warmed through.
• Microwave: Place in a microwave-safe dish and cover. Reheat on medium power for 2-3 minutes.
• Stovetop: Heat in a skillet over medium heat, stirring occasionally until warm.

Frequently Asked Questions

Here are some common questions about the Hawaiian Chicken Sheet Pan Meal that might help you:

What is Whole30?

Whole30 is a 30-day program that encourages eating whole foods and eliminating sugars, grains, and dairy. This recipe fits perfectly into that lifestyle.

Can I use other proteins?

Absolutely! You can substitute chicken with shrimp or tofu for different variations of this Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb).

Is this recipe kid-friendly?

Yes! The sweet flavors from pineapple and BBQ sauce make it appealing to kids. It’s a great way to introduce new ingredients.

How do I customize this recipe?

Feel free to add your favorite vegetables like zucchini or snap peas for extra nutrients and flavor.

Final Thoughts

The Hawaiian Chicken Sheet Pan Meal is an easy, delicious option that suits various dietary needs including Whole30, Paleo, and low carb lifestyles. It’s versatile enough for customization—add different veggies or proteins based on what you have on hand. Enjoy making this delightful dish!