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

This Hawaiian Chicken Sheet Pan Meal (Whole30, Paleo, Low Carb) is a delightful dish that effortlessly combines vibrant flavors and wholesome ingredients. Perfect for busy weeknights or meal prep, this recipe brings together tender chicken, colorful vegetables, and sweet pineapple all roasted to perfection. It’s not only healthy but also incredibly satisfying, making it a fantastic choice for any occasion, from family dinners to casual get-togethers.

Why You’ll Love This Recipe

• Easy Preparation: This recipe requires minimal effort and clean-up, thanks to the sheet pan method.
• Flavorful Profile: The combination of Hawaiian BBQ sauce and fresh lime juice creates a deliciously tangy flavor that’s hard to resist.
• Versatile Ingredients: You can easily swap out veggies or proteins based on what you have on hand.
• Whole30 and Paleo Friendly: Enjoy a meal that aligns with your dietary preferences without sacrificing taste.
• Healthy and Nutritious: Packed with lean protein and colorful veggies, this dish is both nourishing and filling.

Tools and Preparation

To make your Hawaiian Chicken Sheet Pan Meal a success, you’ll need a few essential tools. Having the right equipment makes cooking more efficient and enjoyable.

Essential Tools and Equipment

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

Importance of Each Tool

• Baking sheet: Provides ample space for even cooking of all ingredients.
• Parchment paper: Prevents sticking and makes cleanup a breeze.
• Mixing bowl: Essential for combining ingredients thoroughly before cooking.

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 & Garnish

• 1 cup pineapple chunks
• 1/2 cup Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
• 1 tbs avocado oil
• 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 with avocado oil spray.

Step 2: Season the Chicken

In a mixing bowl, season your chicken pieces with salt, pepper, and avocado oil. Mix until well-coated.

Step 3: Add Vegetables and Sauce

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

Step 4: Bake the Chicken Mixture

Place the sheet pan in the oven and bake for 20 minutes. After that time has passed, remove the pan from the oven. Add pineapple chunks on top of the chicken mixture before returning it to the oven for an additional 10-20 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Step 5: Final Touches

Once cooked through, take out the sheet pan from the oven. Squeeze fresh lime juice over everything. Garnish with cilantro and sesame seeds.

Step 6: Serve Your Meal

For a lower-carb option suitable for Whole30 or Paleo diets, serve alongside cauliflower rice. Alternatively, pair it with white rice for a gluten-free meal option.

Enjoy your nutritious Hawaiian Chicken Sheet Pan Meal!

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

Serving your Hawaiian Chicken Sheet Pan Meal can elevate the dining experience. This dish is versatile and pairs well with various sides, making it perfect for any occasion.

With Cauliflower Rice

• Cauliflower rice is a great low-carb alternative that complements the flavors of the chicken and adds a nutritious touch.

Drizzled with Extra BBQ Sauce

• Add an extra drizzle of Primal Kitchen Foods Hawaiian BBQ Sauce for those who love a bit more sweetness and flavor.

Topped with Fresh Herbs

• Garnish your meal with cilantro or green onions for added freshness and color.

Served in Lettuce Wraps

• For a fun twist, serve the chicken mixture in large lettuce leaves for easy handheld eating.

On a Bed of Greens

• Place the chicken and veggies over mixed greens or spinach to create a light salad option.

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 for perfecting your dish.

• Use Fresh Ingredients: Fresh produce enhances flavor and texture, making your meal taste vibrant.
• Marinate Chicken: Allowing the chicken to marinate in BBQ sauce for at least 30 minutes can intensify the flavors.
• Cut Vegetables Evenly: Ensure that all vegetables are cut into similar sizes for even cooking.
• Check Internal Temperature: Use a meat thermometer to ensure the chicken reaches 165 degrees Fahrenheit for safe consumption.
• Customize Veggies: Feel free to add other vegetables like zucchini or broccoli based on your preference.
• Adjust Cooking Time: Depending on your oven’s efficiency, check for doneness earlier or later than suggested.

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

Pairing your Hawaiian Chicken Sheet Pan Meal with the right sides can enhance its deliciousness. Here are some excellent options:

1. Zucchini Noodles: Light and fresh, zucchini noodles add a delightful crunch and pair well with this meal.
2. Roasted Asparagus: A simple side that offers a nutty flavor when roasted; just toss with olive oil and salt before baking.
3. Coconut Cauliflower Mash: Creamy and satisfying while staying low carb; blend cauliflower with coconut milk for richness.
4. Sweet Potato Fries: Baked sweet potato fries provide sweetness that balances the savory chicken flavors perfectly.
5. Garlic Green Beans: Sautéed green beans tossed in garlic make for a quick and flavorful side dish.
6. Simple Cucumber Salad: Refreshing cucumbers dressed in lime juice add brightness to your plate.

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:

• Not Prepping Your Ingredients: Failing to chop vegetables and chicken before starting can lead to uneven cooking. Always prepare your ingredients in advance for a smooth cooking process.

• Ignoring Cooking Times: Overcooking or undercooking the chicken can ruin the meal. Use a meat thermometer to ensure it reaches 165 degrees for safe consumption.

• Overcrowding the Pan: Placing too much on the sheet pan can cause steaming instead of roasting. Make sure everything has enough space for even cooking.

• Skipping the Marinade Time: Rushing through marinating can miss out on flavor. Letting the chicken sit in the BBQ sauce for even 15 minutes can enhance taste significantly.

• Forgetting Garnishes: Neglecting garnishes like cilantro and lime can make your dish less appealing. Always finish with fresh herbs or a squeeze of citrus for added flavor and presentation.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• They will last up to 3 days in the refrigerator.

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

• Place cooled portions in freezer-safe bags or containers.
• The meal can be frozen for up to 3 months for best quality.

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

• Oven: Preheat to 350°F (175°C), then heat covered for about 20 minutes.
• Microwave: Heat in a microwave-safe dish in 1-minute intervals until warmed through.
• Stovetop: Sauté on medium heat for about 5-7 minutes, adding a splash of water if necessary to prevent sticking.

Frequently Asked Questions

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

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

This meal is a simple and healthy dinner made with chicken, colorful veggies, and pineapple, all drizzled with barbecue sauce. It’s perfect for Whole30, paleo diets, and is low carb!

Can I substitute the chicken?

Yes! You can use turkey or firm tofu if you want a vegetarian option. Just adjust cooking times accordingly.

Is this recipe kid-friendly?

Absolutely! The sweet pineapple combined with savory chicken makes it appealing to kids while still being nutritious.

How do I customize this Hawaiian Chicken Sheet Pan Meal?

Feel free to add other vegetables like zucchini or broccoli. You could also switch up the sauce with your favorite compliant BBQ sauce if desired!

Final Thoughts

This Hawaiian Chicken Sheet Pan Meal is not only delicious but also versatile. It’s easy to customize with different veggies or proteins based on your preference. Enjoy a comforting dinner that’s compliant with Whole30 and paleo diets while keeping it low carb. Try it out and make it your own!