If you’re looking for a quick, easy, and delicious dinner that’s both healthy and satisfying, the WW Hawaiian Chicken Sheet Pan recipe is the perfect choice. This one-pan meal combines the tropical flavors of pineapple, bell peppers, and chicken, roasted together with savory seasonings, to create a balanced, nutritious dish that fits into the WW (Weight Watchers) program seamlessly. It’s also incredibly easy to prepare, making it ideal for busy weeknights or meal prep.

The beauty of sheet pan meals lies in their simplicity and versatility. You can load up a single pan with your favorite ingredients, pop it into the oven, and wait for everything to cook together, resulting in a flavorful, well-balanced meal. This Hawaiian Chicken Sheet Pan takes that concept and adds the vibrant flavors of the tropics with tender chicken, juicy pineapple, and colorful vegetables—all roasted to perfection.

This recipe is also flexible. You can customize it based on your taste preferences or what you have on hand, making it an easy go-to meal for families, meal-preppers, or anyone looking to keep their SmartPoints low without sacrificing flavor.

Ingredients

For the Chicken:

  • 4 boneless, skinless chicken breasts (about 6 ounces each)
  • 2 tablespoons olive oil (or avocado oil)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika (for mild heat and color)
  • 1/2 teaspoon ground ginger (adds a touch of warmth)
  • 1 teaspoon dried oregano (for a herby note)
  • 1/2 teaspoon salt (or more to taste)
  • 1/2 teaspoon ground black pepper (for balance)
  • 1 tablespoon soy sauce (for a savory umami flavor)

For the Vegetables:

  • 1 red bell pepper, sliced into strips
  • 1 yellow bell pepper, sliced into strips
  • 1 medium red onion, sliced
  • 1 cup baby carrots (or regular carrots, peeled and sliced)
  • 1 cup snap peas (for crunch and color)

For the Pineapple:

  • 1 cup fresh pineapple, cut into 1-inch chunks (you can also use canned pineapple in its own juice, but make sure to drain it)
  • 1 tablespoon honey (optional, adds sweetness to balance the saltiness of the chicken)
  • 1 tablespoon fresh lime juice (for a citrusy tang)

For Garnish:

  • Chopped cilantro (optional, for freshness)
  • Sliced green onions (optional, for a light onion flavor)

Instructions

Step 1: Prepare the Chicken

  1. Preheat the oven: Start by preheating your oven to 400°F (200°C). This ensures the oven is hot enough to roast the chicken and vegetables evenly.
  2. Prepare the chicken: Pat the chicken breasts dry using paper towels. This helps ensure the chicken will brown properly in the oven and prevents it from steaming.
  3. Season the chicken: In a small bowl, combine the olive oil, garlic powder, onion powder, paprika, ground ginger, oregano, salt, and pepper. Mix well to create a seasoning blend. Rub this mixture generously over the chicken breasts, ensuring they are fully coated.
  4. Add the soy sauce: Drizzle the soy sauce over the chicken for an added layer of savory flavor. This will also help the chicken stay moist during roasting.

Step 2: Prepare the Vegetables and Pineapple

  1. Prepare the vegetables: Slice the red and yellow bell peppers into strips, cut the red onion into wedges, and slice the carrots into bite-sized pieces. For added crunch and color, trim the snap peas if using.
  2. Prepare the pineapple: Cut the fresh pineapple into 1-inch chunks. If you are using canned pineapple, make sure to drain it thoroughly to avoid excess liquid in the pan.
  3. Toss the vegetables and pineapple: In a large bowl, combine the sliced bell peppers, red onion, baby carrots, and snap peas. Add the fresh pineapple chunks to the bowl. Drizzle with a tablespoon of honey (if using) and the fresh lime juice, and toss everything together to coat evenly.

Step 3: Assemble the Sheet Pan

  1. Prepare the sheet pan: Line a large sheet pan with parchment paper or a silicone baking mat to prevent the ingredients from sticking and to make cleanup easier.
  2. Arrange the chicken on the sheet pan: Place the seasoned chicken breasts in the center of the sheet pan. Arrange the vegetables and pineapple around the chicken, making sure they are evenly distributed. Be sure not to overcrowd the ingredients on the pan to allow proper roasting.
  3. Roast the sheet pan: Place the sheet pan in the preheated oven and roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized. You can flip the chicken halfway through the cooking time for more even browning, though it’s not strictly necessary.

Step 4: Final Touches and Serving

  1. Check for doneness: After the chicken is cooked through, remove the sheet pan from the oven. Let the chicken rest for a few minutes to allow the juices to redistribute.
  2. Garnish: If desired, sprinkle the cooked chicken and vegetables with fresh chopped cilantro or sliced green onions for an added burst of flavor.
  3. Serve: Slice the chicken breasts and serve them with the roasted vegetables and pineapple on the side. This dish pairs wonderfully with a light salad or steamed rice if desired.

Nutritional Information (per serving, based on 4 servings)

  • Calories: 280 kcal
  • Fat: 10g
  • Carbohydrates: 23g (Net Carbs: 18g)
  • Protein: 31g
  • Fiber: 4g
  • Sugar: 11g (from pineapple and honey)
  • Sodium: 540mg (depends on soy sauce used)

SmartPoints (WW Calculation)

This WW Hawaiian Chicken Sheet Pan recipe is perfect for anyone following the WW program, as it is low in SmartPoints while still providing a satisfying, flavorful meal. With lean chicken, a variety of colorful vegetables, and the natural sweetness of pineapple, it strikes the perfect balance of nutrition and taste.

  • SmartPoints per serving (1 plate, based on 4 servings): 5 SmartPoints

This makes the recipe a great option for those who are looking to stick to their SmartPoints goals while still enjoying a delicious, fulfilling meal.

Tips and Variations for WW Hawaiian Chicken Sheet Pan Recipe

  1. Vegetable Variations: You can easily swap out the bell peppers, onions, or snap peas for other vegetables such as zucchini, cauliflower, or sweet potatoes. Feel free to add your favorite veggies depending on what’s in season or what you have on hand.
  2. Make It Spicy: If you love a bit of heat, add some red pepper flakes to the vegetables before roasting. You could also serve the dish with a spicy dipping sauce or drizzle of hot sauce.
  3. Add a Side of Rice: If you prefer a more filling meal, consider serving this chicken and vegetable dish over a bed of brown rice or quinoa. Just be sure to account for the SmartPoints of any additional sides.
  4. Use Grilled Chicken: If you prefer grilled chicken, you can make this recipe on a grill instead of roasting it in the oven. Simply grill the chicken breasts over medium heat for about 6-7 minutes per side until fully cooked and then combine with the roasted vegetables and pineapple.
  5. Meal Prep: This recipe is perfect for meal prep. You can prepare multiple servings in advance, store them in airtight containers, and refrigerate them for up to 4 days. When ready to eat, simply reheat in the microwave or oven.
  6. Pineapple Alternatives: If you don’t have fresh pineapple on hand, canned pineapple in its own juice works just as well. Avoid using pineapple packed in syrup, as it will add extra sugar.
  7. Use Different Proteins: Although chicken breast is a lean option, you can easily swap it out for turkey breast or even pork tenderloin if you prefer. Adjust the cooking time as needed to ensure the protein reaches the correct internal temperature.
  8. Low-Sodium Soy Sauce: If you’re watching your sodium intake, use low-sodium soy sauce or coconut aminos as a substitute to lower the sodium content in this dish.

Why You’ll Love This WW Hawaiian Chicken Sheet Pan Recipe

The WW Hawaiian Chicken Sheet Pan Recipe is everything you want in a meal: it’s flavorful, easy to prepare, and packed with nutrition. The sweet and savory combination of pineapple, chicken, and vegetables creates a tropical-inspired dish that feels indulgent but is actually very healthy.

Whether you’re trying to stick to your WW SmartPoints or simply want a delicious, balanced meal that doesn’t require a lot of effort, this recipe is a winner. The chicken is tender and juicy, while the vegetables are perfectly roasted, and the pineapple adds a burst of sweetness that balances the savory elements. This dish is sure to become a staple in your weekly meal planning routine, providing both convenience and a touch of exotic flavor.

Conclusion

The WW Hawaiian Chicken Sheet Pan recipe is a fantastic, low-SmartPoint dish that offers incredible flavor and nutrition without the added hassle. It’s a perfect weeknight dinner, meal prep option, or even a meal for a family gathering. With lean chicken, roasted vegetables, and the sweet touch of pineapple, this recipe gives you everything you need for a healthy