Sheet Pan Pineapple Chicken with Peppers & Onions

by

Juicy chicken thighs, sweet pineapple, and colorful bell peppers roasted together in a tangy-sweet soy glaze — a quick, vibrant weeknight dinner made on one pan.

Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 35–40 minutes
Servings: 4
Dietary: Gluten-free adaptable, Dairy-free

Ingredients

  • Boneless, skinless chicken thighs (1½ lbs / 680 g), trimmed

  • Salt (1 tsp)

  • Black pepper (½ tsp)

  • Garlic powder (1 tsp)

  • Olive oil (1 tbsp)

  • Fresh pineapple chunks (2 cups) – or canned, drained

  • Red bell pepper (1), sliced into strips

  • Yellow bell pepper (1), sliced into strips

  • Small red onion (1), cut into wedges

  • Low-sodium soy sauce (2 tbsp)

  • Honey (2 tbsp)

  • Rice vinegar (1 tbsp)

  • Freshly grated ginger (1 tsp) – or ½ tsp ground

  • Garlic (2 cloves), minced

  • Fresh cilantro or green onions (2 tbsp), chopped, for garnish

  • Lime wedges, for serving

Instructions

  1. Prep the oven & pan – Preheat to 425°F (220°C). Line a large rimmed sheet pan with foil or parchment.

  2. Season chicken – In a bowl, toss chicken thighs with salt, pepper, garlic powder, and olive oil. Spread in the center of the sheet pan.

  3. Make the glaze & coat veggies – In the same bowl, whisk soy sauce, honey, rice vinegar, ginger, and garlic. Add pineapple, bell peppers, and onion; toss to coat.

  4. Arrange & drizzle – Spread veggies and pineapple around the chicken on the pan. Drizzle any remaining glaze over the top.

  5. Roast – Bake for 20–25 minutes, until chicken reaches 165°F (74°C) internally and veggies are tender.

  6. Optional char – For extra caramelization, broil on high for 2–3 minutes, watching carefully.

  7. Garnish & serve – Sprinkle with cilantro or green onions. Serve with lime wedges.

Quick Notes & Pro Tips

  • Marinate ahead: Let chicken sit in the sauce for 30 minutes (up to 2 hours) for deeper flavor.

  • Fresh vs canned pineapple: Fresh provides a brighter flavor and natural enzymes; canned works well if well-drained.

  • Spice it up: Add red pepper flakes or Sriracha to the glaze.

  • Cleanup tip: Use a rimmed sheet pan to prevent drips.

Why You’ll Love It

This sheet pan meal is colorful, fresh, and bold in flavor with minimal cleanup. It’s perfect for a weeknight dinner, yet beautiful enough for entertaining.

Step-by-Step Cooking Guide

Seasoning the Chicken

  • Toss thighs with olive oil and simple spices — this ensures even browning and juicy meat.

Making the Glaze

  • A blend of soy, honey, rice vinegar, ginger, and garlic creates a sweet-savory coating for the pineapple and veggies.

Roasting to Perfection

  • Bake until chicken is cooked through and veggies are caramelized.

  • Tip: Broiling at the end adds a charred, restaurant-style finish.

Ingredient Details & Substitutions

  • Chicken: Swap thighs for breasts (reduce bake time to 18–20 minutes).

  • Soy sauce: Use tamari or coconut aminos for a gluten-free version.

  • Vegetables: Try adding zucchini or snap peas for extra crunch.

  • Sweetener: Maple syrup works in place of honey.

Variations & Serving Suggestions

  • Make it spicy: Add chili flakes, cayenne, or diced jalapeños.

  • Serve it over: Steamed jasmine rice, quinoa, or cauliflower rice for a low-carb option.

  • Turn it into wraps: Slice the chicken and veggies and stuff into tortillas with a drizzle of the pan sauce.

Storage & Make-Ahead

  • Refrigerate: Store in an airtight container for up to 3 days.

  • Freeze: Freeze cooked chicken and veggies for up to 1 month. Thaw in the fridge before reheating.

  • Reheating: Warm in a 350°F oven or skillet over medium heat to keep the chicken juicy.

FAQs

Q: Can I use chicken breasts instead of thighs?
A: Yes — reduce the cooking time by a few minutes and check for doneness early.

Q: How can I make this vegetarian?
A: Replace chicken with firm tofu or chickpeas for a plant-based sheet pan meal.

Q: Can I prep it ahead?
A: Yes — chop veggies and marinate chicken up to 24 hours ahead for a faster assembly.

Personal Note

This recipe was inspired by my love for sweet-and-savory stir-fries but simplified for a single sheet pan. It’s a vibrant, hands-off dinner that delivers big flavor with little effort.

Your turn!
Tried this Sheet Pan Pineapple Chicken? Leave a comment or tag me on social media — I’d love to see how you serve it!

Would you like me to add a “meal prep version” (pre-portioned bowls with rice or quinoa for lunches)?
Or make it a “grilled version” for summer cooking?

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