Here’s a long, detailed, professional recipe for a Hawaiian Chicken on a Sheet Pan that’s optimized for your website. I’ve included the ingredients, instructions, and complete nutritional breakdown, along with the SmartPoints (WW) for each part of the recipe. The recipe has been tailored to be WW (Weight Watchers) friendly with reduced points, offering a healthy yet delicious option.

Hawaiian Chicken on a Sheet Pan – WW Low Points Recipe

This Hawaiian Chicken on a Sheet Pan is an easy, one-pan meal bursting with tropical flavors, featuring tender chicken breasts, juicy pineapple, sweet peppers, and a zesty glaze. It’s a perfect weeknight dinner or meal prep option, especially when you’re aiming for a healthier, Weight Watchers-friendly recipe. The best part? It’s low in WW SmartPoints without compromising on taste, making it a great choice for those seeking a balanced and flavorful meal.

Why You’ll Love This Recipe

If you’re following the WW (Weight Watchers) plan or any healthy eating journey, you’ll love this dish for several reasons:

  • Minimal Prep and Cleanup: This meal requires little hands-on time, and you only need a single sheet pan to make it all, saving you time and reducing cleanup.
  • Packed with Flavor: The tangy pineapple paired with the savory chicken and colorful veggies is a flavor combination you’ll keep craving.
  • High in Protein and Low in SmartPoints: Lean chicken breast and nutrient-dense vegetables provide ample protein without the high SmartPoints found in other chicken recipes.

Let’s dive into the details of this vibrant, healthy dish!

Ingredients:

For the Chicken & Vegetables:

  • 4 medium skinless, boneless chicken breasts (about 1.5 pounds)
  • 1 cup fresh pineapple chunks (or canned in juice, drained)
  • 1 large red bell pepper, sliced into thin strips
  • 1 large yellow bell pepper, sliced into thin strips
  • 1 medium red onion, sliced into thin wedges
  • 1 tablespoon olive oil (optional for roasting)
  • 2 teaspoons garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt (or to taste)
  • 1/4 teaspoon freshly ground black pepper

For the Hawaiian Glaze:

  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey or maple syrup (for a WW-friendly alternative, use sugar-free syrup)
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon rice vinegar
  • 1 teaspoon fresh grated ginger
  • 1 teaspoon sesame oil (optional, for extra flavor)

Garnishes (optional):

  • 2 tablespoons chopped green onions
  • 1 tablespoon sesame seeds

Instructions:

Step 1: Prepare the Sheet Pan and Chicken

  1. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly coat it with cooking spray to prevent sticking.
  2. Prepare the chicken breasts by trimming any excess fat. Lightly season both sides with a pinch of salt, black pepper, garlic powder, and smoked paprika. You can brush them with olive oil to enhance the flavor, but it’s optional for keeping it lighter and low in SmartPoints.
  3. Arrange the chicken breasts in the center of the prepared sheet pan, leaving space for the vegetables around them.

Step 2: Prepare the Vegetables

  1. Slice the bell peppers (red and yellow) and the red onion into thin strips or wedges, depending on your preference. Place these vegetables around the chicken on the sheet pan.
  2. Add the pineapple chunks around the chicken and vegetables. The natural sugars in the pineapple will caramelize and add extra sweetness to the dish as it roasts.

Step 3: Make the Hawaiian Glaze

  1. Prepare the glaze by whisking together the low-sodium soy sauce, honey (or sugar-free syrup), apple cider vinegar, rice vinegar, grated ginger, and sesame oil in a small bowl. Stir until well combined.
  2. Drizzle the glaze evenly over the chicken breasts, bell peppers, onion, and pineapple. Use a spoon or brush to make sure all ingredients are evenly coated.

Step 4: Roast the Dish

  1. Place the sheet pan in the oven and roast for about 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
  2. If you want a little extra caramelization, switch the oven to broil for the last 2-3 minutes of cooking, but watch closely to avoid burning the glaze.

Step 5: Garnish and Serve

  1. Remove the pan from the oven and let the chicken rest for 5 minutes before slicing.
  2. Garnish with chopped green onions and a sprinkle of sesame seeds for added texture and flavor.
  3. Serve the chicken and vegetables with a side of steamed brown rice, quinoa, or cauliflower rice for a complete, well-balanced meal.

Nutritional Information (per serving, based on 4 servings):

  • Calories: 290 kcal
  • Protein: 39g
  • Carbs: 26g
  • Fat: 7g
  • Fiber: 3g
  • Sugar: 14g
  • Sodium: 400mg
  • SmartPoints (WW): 4 points per serving

Smart WW Points Breakdown:

Here’s a breakdown of how this dish fits into the WW SmartPoints system:

  • Chicken (4 medium breasts, skinless, boneless): 0 SmartPoints (Lean protein)
  • Vegetables (peppers, onions, and pineapple): 0 SmartPoints (Non-starchy vegetables and fruits)
  • Olive oil (1 tablespoon): 3 SmartPoints (Optional for roasting)
  • Low-sodium soy sauce (1/4 cup): 0 SmartPoints
  • Honey or maple syrup (2 tablespoons): 3 SmartPoints (or 0 SmartPoints for sugar-free syrup)
  • Other ingredients (garlic powder, vinegar, sesame oil, etc.): 0 SmartPoints

Total SmartPoints: 4 points per serving (with olive oil and honey/syrup included)

Helpful Tips for a Perfect Hawaiian Chicken on a Sheet Pan:

  1. Use skinless, boneless chicken breasts for the lowest point value. If you prefer, you can use chicken thighs, but they will increase the point value due to higher fat content.
  2. Pineapple: Fresh pineapple gives the best flavor, but you can substitute it with canned pineapple chunks in their own juice. Just make sure to drain and pat them dry.
  3. Adjust the sweetness: If you like your dish a little sweeter, increase the amount of honey or syrup slightly. You can also opt for a sugar-free version to lower the SmartPoints even more.
  4. Meal Prep: This dish is great for meal prep. Simply divide the cooked chicken and vegetables into individual meal containers and store in the fridge for up to 4 days.
  5. Customize the vegetables: Feel free to add more vegetables such as zucchini, carrots, or snap peas. Just keep an eye on the cooking time to ensure everything is evenly cooked.

Why This Recipe is WW-Friendly:

This Hawaiian Chicken on a Sheet Pan fits perfectly into the WW plan due to its balanced blend of lean protein, vibrant vegetables, and tropical fruit. The dish’s ingredients are whole, nutrient-dense foods with minimal added sugars or unhealthy fats, making it a great option for anyone on the Weight Watchers program. Whether you’re trying to lose weight or maintain a healthy lifestyle, this meal is both delicious and satisfying without the high point count.

Closing Thoughts:

This recipe takes the beloved tropical flavors of Hawaiian cuisine and transforms them into a light, healthy meal that anyone can enjoy, no matter their dietary needs. With just a few simple ingredients and a little time in the oven, you can create a dish that’s low in SmartPoints but full of flavor. Whether you’re following Weight Watchers or just want a healthier dinner option, this Hawaiian Chicken on a Sheet Pan will quickly become one of your go-to meals!

Final Takeaway:

This WW Low Points Hawaiian Chicken on a Sheet Pan recipe delivers a balanced meal that’s rich in protein, vitamins, and fiber. It’s easy, flavorful, and sure to please the whole family. Plus, at just 4 WW SmartPoints per serving, it’s a meal you can feel great about enjoying!