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Sheet Pan Pineapple Chicken {Perfect for Meal Prep!}

Sheet Pan Pineapple is a quick and easy one pan dinner and is perfect reheated for a weekday meal prep session too! With sweet pineapple and a touch of salt and hot sauce, this sheet pan dinner is on your table in 30 minutes! 


This recipe originally was created in 2019 as Hawaiian Chicken and was updated in 2021 with step by step photos and a revised recipe and title. 


With a combination of sweet and savory this will soon be a go to dinner for your weekly meal plans. 

This simple recipe is a base of chicken, bell  peppers, red onion, pineapple and a super basic sauce with a brown sugar, soy sauce base! 

No need to even cook the sauce separately for this one. Just toss everything on a sheet pan with the whisked sauce and bake! 

Ingredients and Substitutions 

Sheet Pan Pineapple Chicken Ingredients

  • Ginger  & Garlic – fresh or pre grated, and even frozen work fine here. 
  • Pineapple – You can use fresh, canned, or frozen. If you use frozen you may need to adjust the cook time up by a few minutes. 
  • Peppers – the variety of colors of peppers makes this a very aesthetically appealing dish, but feel free to use which ever bell peppers you have on hand. 
  • Onion – red onion is a bit more mild and great here, but feel free to use yellow onion as well. 
  • Hot sauce –  prefer sriracha, but this can be modified for whichever hot sauce you prefer- you can leave it out completely or add more to to tailor to your preferences. 
  • Chicken – I prefer this recipe with chicken thighs, especially if it is going to be for meal preps. Chicken thighs reheat a better than chicken breast. You can use either in this recipe. 


How to make Sheet Pan Pineapple Chicken in 30 minutes or less! 

This recipe is really as simple as adding the chicken and veggies to a large bowl. 

In a small bowl, whisk the sauce, and simply pour on top of the veggies. 

step by step how to make sheet pan pineapple chicken

Meal Prep Tips

The best way to have pineapple chicken as a meal prep is to use chicken thighs and add rice to make it a well rounded prep. Chicken breast will work – but on reheat it might be drier than chicken thighs. 

pineapple chicken meal prep

You can also prepare this a a freezer pack recipe.

To make it a freezer meal pack:

  • Add chicken and veggies to a freezer safe bag. 
  • Pour all of the sauce ingredients into a small freezer safe container – separate from the chicken and veggie mixture. 
  • To cook – thaw your freezer pack and sauce. Then follow the recipe as written. 

To prep it for a work week dinner:

  • Chop your veggies – store in a container
  • Cube your chicken – store in second container.
  • In a small mason jar, add sauce ingredients. Shake. 
  • Store all 3 containers in the fridge for maximum 3 days (depending on the best before date on your chicken)


corner of sheet pan pineapple chicken cooked laid out on pan

For more quick and easy sheet pan recipes like this you can check out:

So, there you  have it, a pretty simple hands off meal prep option for lunch this week! 

If you make this recipe, I want to see it! Tag me @mealplanaddict over on Instagram, or come post a photo in the Meal Plan Addict Community! 

Sheet Pan Pineapple Chicken

Print Recipe
Sheet Pan Pineapple is a quick and easy one pan dinner and is perfect reheated for a weekday meal prep session too! With sweet pineapple and a touch of salt and hot sauce, this sheet pan dinner is on your table in 30 minutes! 
Course Sheet Pan
Cuisine American
Keyword Pineapple Chicken, Sheet Pan Dinner
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 492


  • 2 cups fresh pineapple chunks
  • 2 lbs boneless skinless chicken thighs or breast
  • 1/3 cup sodium soy sauce
  • 1/3 cup brown sugar
  • 2 cloves garlic, minced
  • 1 tbsp grated fresh ginger
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 1 small red onion, sliced
  • 1 tbsp sriracha


  • Preheat oven to 400F
  • In a large bowl, combine and gently toss the chicken, pineapple, peppers, and onion. Set aside.
  • In a small bowl or mason jar, add the garlic, ginger, brown sugar, hot sauce, and soy sauce. Whisk or shake.
  • Pour the sauce over into the chicken and veggies. Gently toss to coat the mixture.
  • Transfer the mixture onto a sheet pan. Spread out into a single layer.
  • Bake for 20-25 minutes until the chicken reads 165F. 
  • Serve with rice if you prefer.


Nutrition information is just an estimate for 1/4 or the recipe. Calculations do not include rice. 


Calories: 492kcal | Carbohydrates: 55g | Protein: 48g | Fat: 9g | Fiber: 2g | Sugar: 30g



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