🌺 Mediterranean Hawaiian Chicken Sheet Pan (Healthy & Easy)
Serves: 4
Prep: 15 minutes
Cook: 30–35 minutes
🧄 Ingredients
Chicken & Veggies
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1½ lb (700 g) boneless skinless chicken thighs or breasts
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2 cups fresh pineapple chunks
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1 red bell pepper, chopped
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1 yellow bell pepper, chopped
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1 red onion, cut into wedges
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1 cup zucchini slices
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2 tbsp extra virgin olive oil
Mediterranean Hawaiian Marinade
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¼ cup fresh pineapple juice (from the pineapple)
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2 tbsp low-sodium soy sauce or tamari
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1 tbsp honey or date syrup
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2 cloves garlic, minced
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1 tbsp lemon juice
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1 tsp smoked paprika
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1 tsp dried oregano
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½ tsp ground ginger
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¼ tsp chili flakes (optional)
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Black pepper to taste
Optional Mediterranean Finish
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Fresh parsley or basil, chopped
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Kalamata olives (sliced)
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Toasted sesame seeds
🔪 Instructions
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Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
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Make the marinade:
In a bowl, whisk pineapple juice, olive oil, soy sauce, honey, garlic, lemon juice, paprika, oregano, ginger, chili flakes, and black pepper. -
Marinate chicken:
Add chicken to the marinade and toss well. Let sit 10–20 minutes (or up to overnight). -
Assemble the sheet pan:
Spread pineapple, bell peppers, onion, and zucchini evenly on the pan. Place chicken on top and drizzle remaining marinade over everything. -
Bake uncovered for 30–35 minutes, flipping chicken halfway, until cooked through and caramelized.
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Optional broil:
Broil for 2–3 minutes at the end for extra golden edges. -
Garnish & serve:
Sprinkle with fresh herbs, olives, and sesame seeds if desired.
🍽 Serving Suggestions (Mediterranean Style)
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Serve over lemony brown rice, quinoa, or cauliflower rice
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Pair with a cucumber-tomato salad
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Add a dollop of Greek yogurt tzatziki
💡 Healthy Tips
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Use chicken thighs for juiciness, breasts for leaner macros
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Pineapple naturally tenderizes the chicken
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Swap honey with date syrup for a refined-sugar-free version
