Whole30 Hawaiian Chicken Sheet Pan Delightful Recipe

October 21, 2025December 16, 2024 by Chef Nate

Ingredients

Main Ingredients

– 4 bone-in, skin-on chicken thighs

– 2 cups fresh pineapple chunks

– 1 red bell pepper, sliced

– 1 green bell pepper, sliced

– 1 medium red onion, sliced

– 3 cloves garlic, minced

The main ingredients bring flavor and color to the dish. The chicken thighs ensure juiciness, while the fresh pineapple adds sweetness. Bell peppers and red onion give a nice crunch and brightness.

Marinade Components

– 3 tablespoons coconut aminos

– 2 tablespoons olive oil

– 1 teaspoon ground ginger

– 1 teaspoon sea salt

– ½ teaspoon black pepper

The marinade adds depth to the chicken. Coconut aminos provide a savory taste without soy. Olive oil keeps everything moist. Ginger, salt, and pepper bring out the best flavors.

Garnishing Additions

– 1 tablespoon sesame seeds (for garnish)

– Fresh cilantro, chopped (for garnish)

Garnishes add a final touch. Sesame seeds give a nutty flavor. Chopped cilantro brings freshness. They also make the dish look beautiful.

Step-by-Step Instructions

Preparation Steps

First, preheat your oven to 425°F (220°C). This step helps the chicken cook evenly. Next, line a large sheet pan with parchment paper. This makes cleanup easy and helps prevent sticking.

In a small bowl, whisk together the marinade. Combine 3 tablespoons of coconut aminos, 2 tablespoons of olive oil, 1 teaspoon of ground ginger, 1 teaspoon of sea salt, and ½ teaspoon of black pepper. Whisk until the mixture is well blended.

Assembling the Dish

Now it’s time to marinate the chicken thighs. Place 4 bone-in, skin-on chicken thighs on the prepared sheet pan. Pour half of the marinade over the chicken. Ensure each piece is well coated for great flavor.

Next, toss the vegetables with the remaining marinade. In a large bowl, mix 2 cups of fresh pineapple chunks, 1 sliced red bell pepper, 1 sliced green bell pepper, 1 sliced red onion, and 3 minced cloves of garlic. Drizzle the leftover marinade over the veggies and toss until they are evenly coated.

Baking Process

Arrange the chicken and veggies on the sheet pan. Scatter the vegetable mixture around the chicken thighs. Make sure everything is spread out in a single layer. This ensures even cooking.

Bake your dish in the preheated oven for 30-35 minutes. Check for doneness by ensuring the chicken’s internal temperature reaches 165°F. You want the skin to be golden and crispy.

After baking, remove the sheet pan from the oven. Sprinkle sesame seeds and chopped cilantro over the chicken and veggies for added flavor and a nice look. Let the dish rest for a few minutes before serving.

Tips & Tricks

Cooking Tips

To get crispy chicken skin, use bone-in, skin-on thighs. First, pat the skin dry with paper towels. This helps it crisp up nicely. Then, use high heat. Set your oven to 425°F (220°C).

To check chicken doneness, use a meat thermometer. Insert it into the thickest part of the thigh. The safe internal temperature is 165°F (74°C). If you don’t have a thermometer, cut into the chicken. The juices should run clear, not pink.

Flavor Enhancement

For extra flavor, add spices like paprika or chili powder. Garlic powder or onion powder can also boost taste. You can also try fresh herbs, like thyme or rosemary.

If you want to change the marinade, mix coconut aminos with lime juice or pineapple juice. You can also add honey if you’re not strict on Whole30. This gives a sweet twist that pairs well with the chicken.

Presentation Tips

Serving straight from the sheet pan looks great and is easy. Place it on your table with some colorful dinnerware. You can add fresh herbs on top for color.

For plating, stack the chicken thighs on a plate and arrange the veggies around them. Add extra pineapple chunks for a pop of color. Drizzle a bit of the sauce from the pan over the dish for added flavor.

Variations

Substitute Ingredients

You can switch up the protein in this dish. For a leaner option, use chicken breast instead of thighs. If you want a different flavor, try pork chops or tenderloin. Both options work well with the marinade.

You can also change the vegetables. Instead of bell peppers, use zucchini or carrots. They add a nice crunch and soak up the flavors. Feel free to add more veggies like broccoli or snap peas for extra color and nutrients.

Flavor Profile Changes

Want a new taste? Try different marinades! A teriyaki-style sauce adds a sweet and savory twist. You can mix in some crushed pineapple for added sweetness.

If you’re not strict on Whole30, use honey or maple syrup as a sweetener. These options can bring a rich flavor to your dish. Just be sure to adjust the amount to keep the balance right.

Cuisine Twist

For a fun flair, add spices to give it a South Asian twist. Cumin, coriander, or turmeric can brighten the flavors. Just sprinkle a bit into the marinade or veggies.

You can also incorporate tropical fruits like mango or papaya. They add a sweet and juicy contrast to the savory chicken. Just toss them in during the last few minutes of baking for a fresh burst of flavor.

Storage Info

Refrigeration Guidelines

To store leftovers, let the dish cool first. Place the chicken and veggies in an airtight container. This keeps them fresh and tasty. In the fridge, your leftovers last for up to four days. When you want to enjoy them again, just reheat in the oven or microwave.

Freezing Information

For freezing, let the dish cool completely. Use freezer-safe bags or containers to store the chicken and veggies. Make sure to remove as much air as you can. This helps to prevent freezer burn. You can keep it frozen for up to three months. When you’re ready to eat, thaw it overnight in the fridge. Reheat in the oven at 350°F for about 20-25 minutes until hot.

Reusing Leftovers

There are many fun ways to use leftover chicken and veggies. Chop the chicken and toss it in a salad for a light meal. You can also make a stir-fry by adding leftover veggies and some rice. Another idea is to use the chicken in tacos with fresh toppings. Each option is a quick and tasty way to enjoy your meal again!

FAQs

Common Questions

Can I use boneless chicken thighs for this recipe?

Yes, you can use boneless chicken thighs. They will cook faster and stay juicy. Just adjust the cooking time to about 25-30 minutes.

What can I substitute for coconut aminos?

If you need a substitute, try tamari or soy sauce. They have a similar taste but are not Whole30 compliant.

Cooking Methods

Can this recipe be made in a slow cooker?

Yes, you can make this dish in a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Add the pineapple and veggies in the last hour of cooking.

Is there a grill option for this dish?

Absolutely! You can grill the chicken and veggies. Just marinate them as usual and grill over medium heat until cooked through.

Diet-Specific Inquiries

Is this recipe Whole30 compliant?

Yes, this recipe is Whole30 compliant. It uses whole ingredients without added sugars or grains.

How many calories are in the Whole30 Hawaiian Chicken?

This dish has about 350 calories per serving. The calories come from the chicken, veggies, and healthy fats.

This blog offered a simple guide to making Whole30 Hawaiian Chicken. We explored key ingredients like chicken thighs and fresh pineapple. I shared how to prepare the marinade and steps for baking. Tips helped ensure crispy skin and flavor boosts. Variations let you customize the dish with different proteins and spices.

In closing, enjoy the creative process of cooking. Try new twists and make it your own. Embrace leftovers for quick meals throughout the week. Cooking should be fun and rewardin