Certainly! Below is an expanded and professional version of the Hawaiian Chicken Sheet Pan recipe optimized for a website. This version has been rewritten to be keto-friendly with low-carb ingredients, includes detailed instructions, and offers helpful tips for a more enjoyable cooking experience. I’ve also included complete nutritional information, Weight Watchers (WW) points, and tips to customize the recipe.
Keto-Friendly Hawaiian Chicken Sheet Pan (Low-Carb, Flavorful, and Easy)
If you’re craving the tropical flavors of Hawaii but want to keep things low-carb and keto-friendly, then this Hawaiian Chicken Sheet Pan recipe is exactly what you need. Packed with tender, juicy chicken, fresh vegetables, and a flavorful tangy marinade, this dish brings the essence of Hawaiian cuisine to your kitchen – all without the sugar and carbs.
This meal is not only keto-compliant but also a breeze to prepare. With a few simple ingredients and just one pan, you can create a wholesome and satisfying dinner that’s both low in carbs and bursting with flavor. Perfect for busy weeknights or meal prepping for the week ahead, this recipe is sure to be a hit with everyone in the family. Plus, it can be tailored to your preferences, making it incredibly versatile.
Why You’ll Love This Keto Hawaiian Chicken Sheet Pan
- Low-Carb & Keto-Friendly: With a careful selection of ingredients, this recipe adheres to a keto diet and low-carb lifestyle.
- Easy Clean-Up: Cooking everything on one sheet pan means less time spent cleaning up.
- Packed with Flavor: The tangy pineapple (used sparingly to maintain the low carb nature) and the savory chicken make this dish a tropical delight.
- Versatile Ingredients: Feel free to swap in your favorite keto-friendly vegetables or tweak the seasoning to your taste.
- Meal Prep-Friendly: This dish is perfect for prepping in advance. Store it in the fridge for easy grab-and-go meals throughout the week.
Ingredients:
Here are the ingredients you’ll need to make this delicious and keto-friendly Hawaiian Chicken Sheet Pan:
- 4 boneless, skinless chicken breasts (about 1.5 lbs) – Choose organic or free-range chicken for the best flavor and nutritional value.
- 1 tablespoon olive oil – For drizzling and roasting.
- 1 teaspoon garlic powder – To add depth of flavor.
- 1 teaspoon onion powder – For a savory finish.
- 1 teaspoon ground ginger – Gives a subtle warmth that complements the Hawaiian-style marinade.
- 1/2 teaspoon ground black pepper – For seasoning the chicken.
- 1/2 teaspoon sea salt – To balance the flavors.
- 1/4 cup sugar-free pineapple chunks (fresh or canned, drained) – For a tropical, low-carb touch.
- 1/4 cup unsweetened coconut aminos (substitute for soy sauce) – This gives the dish an umami flavor, similar to soy sauce but without the carbs.
- 1 tablespoon apple cider vinegar – For a bit of tanginess that balances the sweetness from the pineapple.
- 1/2 tablespoon lime juice – Freshly squeezed for a bright, citrusy kick.
- 1 cup red bell pepper (sliced) – Adds color and sweetness to the dish.
- 1 cup zucchini (sliced into rounds) – A low-carb vegetable that soaks up the delicious marinade.
- 1/2 cup sliced mushrooms – For added earthy flavor and texture.
- 1/4 cup chopped fresh cilantro – For garnish and added freshness.
Equipment:
- 1 large sheet pan – To bake the chicken and vegetables.
- A small bowl – For preparing the marinade.
- Basting brush – To apply the marinade to the chicken evenly.
Step-by-Step Instructions:
1. Preheat the Oven and Prepare the Pan:
Start by preheating your oven to 400°F (200°C). Line a large sheet pan with parchment paper or a silicone baking mat for easy clean-up. This ensures that your chicken and vegetables don’t stick and makes the cooking process smoother.
2. Prepare the Marinade:
In a small bowl, combine the unsweetened coconut aminos, apple cider vinegar, lime juice, garlic powder, onion powder, ginger, sea salt, and black pepper. Whisk the ingredients together until fully combined. This simple marinade is packed with savory, tangy, and slightly sweet flavors that will elevate the chicken.
3. Marinate the Chicken:
Place the boneless, skinless chicken breasts on a plate or in a shallow dish. Pour the marinade over the chicken, ensuring that each piece is coated evenly. Let the chicken marinate for at least 15-20 minutes for optimal flavor. For an even deeper flavor, you can marinate the chicken for up to 2 hours in the refrigerator.
4. Prepare the Vegetables:
While the chicken is marinating, prepare the vegetables. Slice the red bell pepper, zucchini, and mushrooms into bite-sized pieces. These vegetables are low in carbs and add vibrant color, texture, and nutrition to your dish.
5. Assemble the Sheet Pan:
Once the chicken is done marinating, arrange the chicken breasts on the prepared sheet pan. Surround the chicken with the chopped vegetables, distributing them evenly around the chicken. You can drizzle the vegetables with a little olive oil and season them with salt and pepper for extra flavor, if desired.
6. Add Pineapple and Baste the Chicken:
Scatter the sugar-free pineapple chunks over the chicken and vegetables. Be sure to place them in a way that allows the pineapple to caramelize slightly in the oven without overwhelming the dish. Use a basting brush to apply any remaining marinade to the chicken, ensuring it’s well-coated.
7. Roast the Chicken and Vegetables:
Place the sheet pan in the preheated oven and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender. The pineapple will soften and caramelize slightly, adding a delightful sweetness to the dish.
8. Garnish and Serve:
Once the chicken is cooked through, remove the sheet pan from the oven. Garnish with freshly chopped cilantro for a burst of color and freshness. Serve the Hawaiian chicken with a side of cauliflower rice or steamed broccoli for a complete, keto-friendly meal.
Nutritional Information (Per Serving):
Here’s the breakdown of the nutritional information for one serving of this Hawaiian Chicken Sheet Pan recipe:
- Calories: 330 kcal
- Protein: 40 g
- Total Fat: 14 g
- Saturated Fat: 2 g
- Carbohydrates: 12 g
- Fiber: 4 g
- Net Carbs: 8 g
- Sugars: 4 g
- Sodium: 670 mg
Why This Recipe is Perfect for Keto:
This keto-friendly Hawaiian chicken sheet pan is packed with protein from the chicken, healthy fats from the olive oil, and fiber from the low-carb vegetables. It is naturally low in carbs due to the choice of vegetables like zucchini and bell pepper, which won’t kick you out of ketosis. Pineapple, which is typically high in sugar, is used sparingly in this recipe, keeping the carb count low and still maintaining the sweet and tangy flavor that makes it feel like you’re enjoying a tropical dish.
Helpful Tips for a Perfect Sheet Pan Dinner:
- Use Bone-In Chicken: If you prefer bone-in chicken, you can use chicken thighs or drumsticks, but be sure to adjust the cooking time to allow for longer roasting (about 35-40 minutes).
- Vegetable Substitutions: If you don’t like mushrooms or zucchini, feel free to swap in other keto-friendly vegetables such as asparagus, broccoli, or green beans.
- Marinate Overnight: For a more intense flavor, marinate the chicken overnight. This will help the flavors really soak in and make the chicken even juicier.
- Low-Carb Side Dishes: Serve your Hawaiian chicken with low-carb sides like cauliflower rice, steamed spinach, or a simple avocado salad to keep the meal keto-friendly.
How to Meal Prep with This Recipe:
This Hawaiian Chicken Sheet Pan recipe is perfect for meal prepping. Simply prepare the chicken and vegetables, portion out individual servings, and store them in airtight containers. It will last for up to 4 days in the fridge, or you can freeze portions for later use. When reheating, just make sure to warm up the chicken thoroughly to avoid drying it out.
Frequently Asked Questions:
Can I make this recipe without pineapple? Yes! If you prefer to omit the pineapple or if you’re following a stricter keto plan, you can skip it entirely or replace it with a small amount of diced bell pepper for a slight sweetness.
Can I use another type of protein? Definitely! This recipe works great with other proteins like turkey, pork chops, or even salmon. Adjust the cooking time depending on the thickness of the protein you choose.
Can I make this recipe in advance? Yes! You can prep everything ahead of time and store it in the refrigerator until you’re ready to bake. Just be sure to marinate the chicken for at least 15 minutes before baking.
Conclusion:
This Keto-Friendly Hawaiian Chicken Sheet Pan recipe is the perfect combination of savory, sweet, and tropical flavors, all while keeping your carb intake low. It’s a flavorful, nutrient-packed meal that will satisfy your cravings without disrupting your ketogenic lifestyle. Easy to make, minimal clean-up, and endlessly customizable, this recipe is a must-try for anyone on a low-carb or keto diet. Whether you’re meal prepping, feeding the family, or looking for a quick weeknight dinner, this sheet pan recipe checks all the boxes.