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

This Hawaiian Chicken Sheet Pan Meal is a delightful way to enjoy a wholesome dinner. Perfect for busy weeknights or any occasion, it combines fresh ingredients and vibrant flavors in one easy-to-prepare dish. With its fresh pineapple, colorful peppers, and tender chicken, this meal is a true crowd-pleaser that adheres to Whole30, Paleo, and Low Carb diets.

Why You’ll Love This Recipe

• Quick Preparation: This recipe takes only 30 minutes from start to finish, making it ideal for busy evenings.
• One-Pan Wonder: Cooking everything on a single sheet pan means minimal cleanup—just cook and enjoy!
• Flavorful Ingredients: The combination of Hawaiian BBQ sauce and fresh pineapple brings a sweet and savory taste to the dish.
• Versatile Serving Options: Serve with cauliflower rice for a low-carb meal or opt for white rice for a gluten-free option.
• Healthy Eating Made Easy: Packed with nutrients and made with whole ingredients, this meal supports your healthy lifestyle.

Tools and Preparation

To make this delicious Hawaiian Chicken Sheet Pan Meal, you’ll need some essential kitchen tools that will streamline the cooking process and enhance your experience.

Essential Tools and Equipment

• Baking sheet
• Parchment paper
• Mixing bowl
• Measuring spoons
• Knife and cutting board

Importance of Each Tool

• Baking sheet: Provides ample space for cooking the chicken and veggies evenly.
• Parchment paper: Prevents sticking and makes cleanup a breeze.
• Mixing bowl: Helps in combining the ingredients thoroughly for even flavor distribution.

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Ingredients

This Hawaiian Chicken Sheet Pan Meal is an easy and delicious recipe that comes together in no time. It’s made with whole food ingredients and is paleo-friendly as well as Whole30 compliant.

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 & 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 your 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 the cubed chicken breast with salt, pepper, and avocado oil. Make sure to coat it evenly.

Step 3: Combine Ingredients

Add diced red bell pepper, orange bell pepper, red onion chunks, and Hawaiian BBQ sauce to the chicken. Use your hands to mix everything thoroughly so that each piece is well coated.

Step 4: Bake It All Together

Bake in the preheated oven for 20 minutes. After this time, remove the sheet pan and add pineapple chunks around the chicken before returning it to the oven. Bake for an additional 10-20 minutes until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Step 5: Final Touches

Once cooked, remove the sheet pan from the oven. Squeeze lime juice over everything before adding cilantro and sesame seeds for garnish.

Step 6: Serve & Enjoy

Serve your Hawaiian Chicken Sheet Pan Meal with cauliflower rice for a low-carb option or white rice if you prefer a gluten-free meal. Enjoy this flavorful dish!

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

Serving your Hawaiian Chicken Sheet Pan Meal can elevate the dining experience. Here are some delightful suggestions to enhance your meal.

With Cauliflower Rice

• Cauliflower rice is a great low-carb alternative that complements the flavors of the chicken and veggies while keeping it Whole30 and Paleo compliant.

On a Bed of Greens

• Fresh leafy greens like spinach or arugula provide a crunchy texture and additional nutrients, making for a refreshing base for this dish.

In Lettuce Wraps

• For a fun twist, serve the chicken mix in crisp lettuce leaves for a light and healthy wrap option. This is perfect for casual dining or meal prep.

With Extra BBQ Sauce Drizzle

• A drizzle of extra Primal Kitchen Hawaiian BBQ Sauce can enhance the flavor profile and add an extra layer of sweetness to each bite.

Topped with Avocado

• Diced avocado adds creaminess and healthy fats, making your meal even more satisfying while adhering to your dietary preferences.

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

To make your Hawaiian Chicken Sheet Pan Meal truly shine, consider these helpful tips.

• Use Fresh Ingredients: Always opt for fresh vegetables and spices. Fresh produce enhances flavor and nutrition.
• Properly Season Chicken: Make sure to season your chicken thoroughly before baking. This ensures every bite is flavorful.
• Adjust Cooking Time: Depending on the size of your chicken pieces, you may need to adjust cooking time. Ensure they reach an internal temperature of 165°F.
• Add More Veggies: Feel free to incorporate additional vegetables like zucchini or snap peas for more textures and flavors.
• Experiment with Garnishes: Try different garnishes such as green onions or crushed nuts for added crunch and freshness.
• Meal Prep Ahead: You can chop the veggies and marinate the chicken a day ahead. This saves time on busy weekdays.

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 the overall experience. Here are some great options:

1. Zucchini Noodles: Spiralized zucchini provides a great texture and absorbs flavors well, making it a fantastic low-carb option.
2. Roasted Asparagus: Toss asparagus in olive oil, salt, and pepper before roasting. It adds a crunchy element that complements the dish beautifully.
3. Sweet Potato Mash: Creamy mashed sweet potatoes bring natural sweetness that pairs nicely with the savory chicken flavors.
4. Crispy Brussels Sprouts: Roasting Brussels sprouts until crispy adds depth and richness while staying within your dietary guidelines.
5. Garlic Green Beans: Sauté green beans in garlic-infused olive oil for a quick side that adds vibrant color and flavor.
6. Mediterranean Quinoa Salad: A fresh quinoa salad with cucumbers, tomatoes, and olives offers a refreshing contrast to the warm sheet pan meal.
7. Riced Broccoli: Similar to cauliflower rice, riced broccoli is nutrient-dense and makes for an excellent low-carb side dish.
8. Cucumber Salad: A light cucumber salad dressed in vinegar brings brightness that balances out the richer elements of the main dish.

Common Mistakes to Avoid

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

• Skipping the seasoning: Failing to season the chicken adequately can result in bland flavors. Make sure to use salt and pepper generously.

• Overcrowding the pan: If you place too many ingredients on the sheet pan, they may steam instead of roast, leading to soggy results. Give each ingredient space to cook evenly.

• Not checking doneness: Relying solely on cooking times can be risky. Always check the chicken’s internal temperature; it should reach 165 degrees Fahrenheit.

• Ignoring resting time: Cutting into the chicken immediately after cooking can cause juices to escape. Let it rest for a few minutes for better flavor and moisture retention.

• Using low-quality ingredients: Poor quality sauces or vegetables can affect the overall taste of your dish. Opt for fresh vegetables and high-quality sauces for the best results.

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Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• The Hawaiian Chicken Sheet Pan Meal will keep well in the refrigerator for up to 3 days.

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

• Place cooled leftovers in a freezer-safe container.
• This meal can be frozen for up to 2 months for optimal freshness.

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

• Oven: Preheat your oven to 350 degrees Fahrenheit and bake the meal in a covered dish until heated through.
• Microwave: Heat portions in a microwave-safe dish, covering it with a lid or microwave-safe wrap until hot.
• Stovetop: Heat in a skillet over medium heat, stirring occasionally until warmed throughout.

Frequently Asked Questions

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

What is included in the Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb)?

This meal features chicken breast or thighs, bell peppers, red onion, pineapple chunks, and a flavorful BBQ sauce that aligns with Whole30 and Paleo guidelines.

Can I use different vegetables?

Absolutely! Feel free to customize this recipe by adding your favorite vegetables such as zucchini or broccoli for added nutrition.

How can I make this meal more spicy?

If you enjoy heat, consider adding sliced jalapeños or a dash of cayenne pepper to the mix before baking for an extra kick!

Is this Hawaiian Chicken Sheet Pan Meal suitable for meal prep?

Yes! This recipe is perfect for meal prep. Store individual servings in containers for easy lunches throughout the week.

How do I ensure my chicken stays juicy?

To keep your chicken moist, avoid overcooking it and allow it to rest after baking before serving. This will help retain its juices.

Final Thoughts

The Hawaiian Chicken Sheet Pan Meal is not only delicious but also versatile and easy to prepare. You can customize it with various vegetables or sauces according to your taste preferences. Try this recipe today and enjoy a wholesome meal that fits within Whole30 and Paleo guidelines!