Hawaiian Chicken Sheet Pan (High-Protein Recipe) | Eati

- Chicken - Pineapple - Bell peppers - Onion - BBQ sauce - Garlic - Spices - Salt and pepper

1. Preheat oven to 425F (220C). 2. Chop peppers and onion; add to a sheet pan with chicken. 3. Stir in garlic, spices, and BBQ sauce. 4. Add pineapple on top or around the chicken. 5. Roast until chicken is cooked and veggies are tender; serve and log your portion in Eati.

Calories: 399 kcal per serving (estimated) Fat: 11.7g Protein: 43g Tip: measure BBQ sauce to keep calories predictable.

At 399 calories with 43g of protein and only 12g of fat, Hawaiian chicken sheet pan is a rare combination: sweet, craveable flavors with macros that genuinely support weight loss. What makes it work: • Lean chicken base — 6 oz breast delivers ~42g protein at only 275 calories. • Pineapple's low-calorie density — 1/2 cup has just 40 calories and adds intense sweetness. • Measured BBQ sauce — 2 tbsp per serving (~60 cal) provides flavor without overdoing sugar. • Bell peppers and onions — add fiber, volume, and nutrients for ~40 cal total per serving. • No frying or breading — the sheet pan method minimizes added fat. Compare to Hawaiian chicken at a restaurant: • Applebee's Hawaiian Chicken: ~890 cal. • Outback's Hawaiian Chicken: ~1,020 cal. • This home version: 399 cal. More than half the calories saved simply by controlling BBQ sauce and skipping fried components. Use a calorie calculator to see how it fits your day.

BBQ sauce is where this recipe can quietly become calorie-heavy. A single cup of typical commercial BBQ sauce runs 600–800 calories, almost entirely from sugar. Label-reading checklist: • Sugar per 2 tbsp: aim for under 8g (many brands hit 14–16g). • Calories per 2 tbsp: aim for 60 or less. • First ingredient should be tomato, not high-fructose corn syrup. Better store-bought options (2 tbsp): • Stubb's Original: 50 cal, 11g sugar. • Primal Kitchen Organic: 40 cal, 6g sugar. • G Hughes Sugar-Free: 20 cal, 2g sugar, 0g added sugar. • Trader Joe's Kansas City Style: 45 cal, 10g sugar. Homemade reduced-sugar BBQ sauce: • 1 cup tomato paste • 1/2 cup water • 3 tbsp apple cider vinegar • 2 tbsp worcestershire sauce • 1 tbsp monk fruit sweetener or 2 tbsp honey • 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp salt • Simmer 15 min. Makes 1.5 cups at ~15 cal per tbsp. Homemade saves 30+ calories per serving and eliminates questionable additives.

Pineapple choices affect both flavor and macros: Fresh pineapple: • Best flavor, most vitamin C. • ~40 cal per 1/2 cup. • Takes 2 minutes to cut up. • Seasonal (most flavorful Mar–Jul). Canned pineapple in 100% juice (not syrup): • Very close to fresh in taste and nutrition. • ~60 cal per 1/2 cup (slightly more from juice). • Drain well before using. • Available year-round, cheaper than fresh. Canned pineapple in syrup (avoid): • Adds 30–40 extra calories from sugar per 1/2 cup. • Flavor is cloyingly sweet. • Not recommended. Frozen pineapple chunks: • Excellent quality, often cheaper than fresh. • ~40 cal per 1/2 cup. • Add directly to sheet pan — slight water release is fine for sheet pan. Pineapple nutrition perks: • Bromelain enzyme naturally tenderizes meat — pineapple marinade makes chicken exceptionally juicy. • High in vitamin C and manganese. • Anti-inflammatory compounds may support recovery.

This recipe flexes beautifully to different goals and preferences: Teriyaki variation: • Swap BBQ sauce for low-sodium teriyaki (~40 cal per 2 tbsp). • Add 1 tbsp fresh grated ginger and minced garlic. • Top with scallions and sesame seeds. Spicy Hawaiian: • Add 1 diced jalapeño with the peppers. • Use a spicy BBQ sauce or add 1 tsp sriracha. • Top with fresh cilantro and lime. Kalua-style: • Use smoked paprika + sea salt + a touch of liquid smoke. • Skip the BBQ sauce entirely. • Serve over shredded cabbage. • Saves ~60 cal per serving. Serve over: • Cauliflower rice — ~35 cal per cup, keeps meal ~430 cal total. • Brown rice (1/2 cup cooked) — ~110 cal, balanced meal ~510 cal total. • Coconut cauliflower rice — mix cauliflower rice with 1 tbsp light coconut milk, ~60 cal. • Over mixed greens for a Hawaiian chicken bowl salad. Toppings under 50 cal: • Pickled red onion, fresh cilantro, lime wedges, scallions, sesame seeds. For more high-protein options, see 30 best high-protein recipes and high-protein low-calorie foods.

This sheet pan dinner excels as meal prep — all components hold up for 3–4 days. Batch cooking: • Double the recipe on two sheet pans. • Use convection oven setting if available for even browning. • Total cook time stays around 22–25 minutes. Storage: • Fridge: 3–4 days in airtight containers. • Freezer: 2 months. Pineapple texture softens slightly on thaw but flavor is preserved. Reheating: • Oven (best for crispy edges): 350°F for 10 min. • Skillet: 4–5 min medium heat with 1 tsp oil. • Microwave: 90 seconds, stir, 30 more seconds. Leftover transformations: • Hawaiian chicken tacos with cabbage slaw. • Chop into a poke-style bowl over rice with cucumber. • Stuff into a whole-wheat wrap with greens. • Add to a salad with pineapple chunks and mixed greens. Smart tracking note: The BBQ sauce portion is the biggest macro variable. Weigh or measure it each time to keep calories consistent across all prep days. For more on accurate meal tracking, see how to track calories correctly.