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    Home » Recipes

    30-Minute Sheet Pan Pineapple Chicken

    January 13, 2021 by Stephen & Elise Compston, RD, LDs 16 Comments

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    Need a quick dinner idea FAST? Look no further than our 30-minute Sheet Pan Pineapple Chicken! A little sweet, a little heat, and a whole lotta delicious flavor that the whole family will love.

    Overhead shot of 30-Minute Sheet Pan Pineapple Chicken
    This 30-Minute Sheet Pan Pineapple Chicken is a crowd (and family) pleasing dish!

    Sheet Pan meals are MADE for busy weeknight dinners and they are just as simple as the name implies. Toss your ingredients onto a baking sheet, pop it in the oven, and in no time, you're dinner ready! Of course, it wouldn't be a classic Compston dish if we didn't throw a sassy sauce on top! This 30-Minute Sheet Pan Pineapple Chicken is quick, convenient, and absolutely loaded with flavor. It combines caramelized veggies, melt-in-your-mouth tender chicken, and a sweet-meets-savory-meets-perfectly-spicy sauce that ties it all together. Friends and family will never believe it's your favorite hands off meal!

    This recipe is fruit and veggie LOADED! With nearly 2 cups of colorful fruits and veggies per serving, it's a healthy, nutritious meal you can feel good about enjoying anytime.

    Close up shot of Sheet Pan ingredients on a cutting board
    This sheet pan meal is loaded with colorful fruits and veggies, making it a meal you can feel great about serving!

    Recipe Notes

    Prep Ahead. If you know you've got a busy week ahead, knock out the sauce and dice work the day or morning of that you plan to eat. That way when it comes time to cook, all you need to do is dump the ingredients and roast them and you're ready to eat! In fact, we like to dice bell peppers up each weekend and pop them right into the freezer for dishes just like this. When you're ready to roast, toss them right onto the sheet pan, season, and you're good to go!

    Side-view of sheet pan pineapple chicken next to bowls of sauce, scallions, and pineapple pieces
    This dish comes together with simple, everyday ingredients.

    Can't Stand The Heat. If you are serving little ones or those sensitive to heat, omit the jalapeño and chili flakes all together. Those who like heat can add it last minute and everyone can be happy. On the flip side, if you are a family of spice lovers, try swapping jalapeño out for habanero pepper!

    Feeling Saucy. This sauce is one of our most-used recipes. It is versatile and goes great with just abut everything. We love it not just on chicken but fish, veggies, tacos, salmon patties, tofu and more! If you are a sauce lover (like ourselves) you may wish to double up the sauce recipe to have extra for dipping.

    How do you like them veggies? We like our veggies to be tender but still have a little crunch. If you prefer ultra tender veggies, roast them for 10-12 minutes prior to adding on the chicken and pineapple.

    Overhead shot of Pineapple Chicken Bowls
    This dish is perfect over rice, farro, or your favorite noodles!
    Overhead shot of Pineapple Chicken Bowls
    Print Recipe
    5 from 17 votes

    30-Minute Sheet Pan Pineapple Chicken

    This 30-minute Sheet Pan Pineapple Chicken is a little sweet, a little heat, and a whole lotta delicious that the whole family will love.
    Prep Time10 mins
    Cook Time20 mins
    Total Time30 mins
    Course: Main Course
    Cuisine: American
    Servings: 4 servings
    Calories: 225kcal

    Ingredients

    • 1 lb chicken breast cubed into 2" pieces
    • 3 bell peppers, any color diced into 2" pieces
    • 1 red onion diced into 2" pieces
    • 2 tablespoon olive oil
    • salt, pepper, and garlic powder for seasoning
    • cooked rice or noodles, for serving
    • scallions, for garnish

    Pinapple Jalapeño Sauce

    • 20 oz can diced pineapple in 100% pineapple juice
    • 1 clove minced garlic or ½ teaspoon garlic powder
    • 2 tablespoon reduced sodium soy sauce or coconut aminos*
    • ¼ cup chicken broth
    • 1-2 tablespoon brown sugar
    • ½ small jalapeño pepper sliced thin
    • ½ teaspoon chili flakes optional
    • 1 tablespoon each, cornstarch mixed with cold water

    Instructions

    • Dice chicken, peppers, and onion into even 2" pieces and toss with olive oil, salt, pepper, and garlic powder.
    • Split mixture in half and place onto two sheet pans lined with aluminum foil or a silicone baking mat.
    • Drain and reserve pineapple juice; add ½ of the diced pineapple pieces to sheet pans and bake at 350° for 20-25 minutes, or until chicken is done and vegetables are tender. NOTE: if you prefer veggies without any crispness, bake for 10 minutes prior to adding chicken and pineapple pieces.

    Pineapple Jalapeño Sauce

    • To a saucepan, add remaining pineapple and juice and remaining sauce ingredients (minus the cornstarch slurry). Bring to a light simmer for 5-7 minutes, stirring frequently until sugar is dissolved and peppers are tender. Whisk in cornstarch and continuously stir for another 1-2 minutes until sauce thickens.

    Notes

    *If using coconut aminos is place of soy sauce, you may wish to decrease the brown sugar and add a pinch or two of salt. Coconut aminos is much sweeter in flavor than soy sauce and lacks that classic saltiness. 

    Nutrition

    Calories: 225kcal

    Looking for more sheet pan inspiration? Check out our recipes for Sheet Pan Squash Soup and Sheet Pan Buffalo Chicken!

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    Reader Interactions

    Comments

    1. Elisabeth

      July 12, 2021 at 6:39 pm

      5 stars
      I’m 17 yrs old with no cooking experience and this recipe was a hit!! So so tasty and it was great being able to make it not spicy!

      Reply
      • Stephen & Elise Compston, RD, LDs

        July 15, 2021 at 8:36 pm

        Hi Elisabeth! We are SO glad this recipe was easy to follow and checked all the boxes. Thank you so much for the great feedback!

        Reply
    2. Tiphne

      May 25, 2021 at 6:00 pm

      5 stars
      So I was in the store when I reached out to Elise for the recipe and was soooo hoping to hear back from her and I DID!!!

      OMGggggggggg!! My entire family including my 7yrs old loved this recipe. My 7yr old daughter went back for seconds it was so good and healthy too!
      Thank you again for sharing this wonderful, easy, quick dish!!🥰😘😘

      Reply
      • Stephen & Elise Compston, RD, LDs

        June 06, 2021 at 7:46 pm

        Hi Tiphne, we are SO happy to hear the recipe was such a hit and loved by everyone in the family! Thank you so much for trying it out!

        Reply
    3. Erin

      April 06, 2021 at 10:42 am

      5 stars
      Super easy and delicious recipe! I didn't have chili flakes or jalapeño handy for the sauce so I substituted a dollop of Gochujang. The sauce was sweet with a nice after heat. The chicken was juicy and tender and the veg were nice and crispy. Great for my meal preps! Definitely a recipe I'll be using again!

      Reply
      • Stephen & Elise Compston, RD, LDs

        April 07, 2021 at 9:05 pm

        Hi Erin! We are so happy to hear you enjoyed the recipe and that the sauce swap was a perfect substitute!!!

        Reply
    4. Efrain S.

      March 13, 2021 at 6:48 pm

      5 stars
      This recipe checks all the boxes. Easy to make after a long day of work. Trying to eat healthier and this hits that mark. The sauce is bomb, definitely double up on that part because you're going to want to put it on other foods. Do not pass up on this recipe. Soooo good. Can't wait to try something else from this site.

      Reply
      • Stephen & Elise Compston, RD, LDs

        March 30, 2021 at 3:38 pm

        Hi Efrain! Thank you so much for trying the recipe and the great feedback! The sauce is one of our favorites as well! 🙂

        Reply
    5. Joyce K Bondra

      February 17, 2021 at 4:45 pm

      5 stars
      I am always trying to think of ways to make chicken besides marinate and then toss on the grill. Then what to make as a side? This recipe not only looks appealing and sounds easy to prepare, but you can tell it bursts with flavor that will satisfy one's craving!

      Reply
      • Stephen & Elise Compston, RD, LDs

        February 18, 2021 at 3:57 pm

        Thank you so much!!! It is a family favorite!

        Reply
    6. Leigh Anne H

      February 04, 2021 at 5:50 pm

      5 stars
      This recipe was absolutely incredible - and so easy to make!! I added some broccoli for extra veggies and put the amazing sauce on everything. Perfect weekday meal for the whole family with lots of flavor!

      Reply
      • Stephen & Elise Compston, RD, LDs

        February 05, 2021 at 9:58 am

        Hi Leigh Anne, we are so happy to hear the recipe was a hit with the whole fam! Thank you for the great feedback!

        Reply
    7. Robin

      January 14, 2021 at 4:49 am

      5 stars
      I’ve made this and we loved it. Thanks for the reminder....I’m putting it on my short list

      Reply
      • Stephen & Elise Compston, RD, LDs

        January 17, 2021 at 4:39 pm

        Oh thank you Robin! We are so glad to know you loved it!!!

        Reply
    8. Judy

      June 27, 2019 at 8:51 pm

      I tried this and it was easy and delicious! The sauce does not disappoint. Thank you for the recipe.

      Reply
      • Elise

        June 28, 2019 at 8:34 pm

        So happy to hear you liked it. Thank you!

        Reply

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    The Compstons

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