Ingredients

Scale

(Serves 4)

Chicken & marinade:

1½ lbs bone-in, skin-on chicken thighs (or boneless for quicker cook)
2 tbsp olive oil
Salt & black pepper

Hawaiian glaze:

⅓ cup low-sodium soy sauce (you love low-sodium options!)
¼ cup pineapple juice (from canned pineapple—no added sugar)
2 tbsp rice vinegar
2 tbsp honey (or sugar-free maple syrup for blood sugar friendly)
1 tbsp fresh ginger, grated
2 garlic cloves, minced
1 tsp sesame oil

Vegetables:

1 (20 oz) can pineapple chunks, drained (reserve juice for glaze)
1 bell pepper (any color), sliced
1 red onion, sliced
Optional: 1 zucchini, sliced (for extra veg)

Garnish:

Sliced green onions
Toasted coconut flakes (you love coconut!)
Sesame seeds
Lime wedges

Instructions

1. Prep & marinate:

Preheat oven to 425°F (220°C). Line a rimmed baking sheet with parchment.
Pat chicken dry; season with salt, pepper, and olive oil. Let sit 10 min.

2. Make glaze:

Whisk soy sauce, reserved pineapple juice, rice vinegar, honey, ginger, garlic, and sesame oil.

3. Assemble sheet pan:

Arrange chicken skin-side up on one side of the pan.
On the other side, toss pineapple, bell pepper, and onion with 2 tbsp glaze.

4. Roast:

Bake 20 minutes.
Remove from oven; brush chicken and veggies with remaining glaze.
Return to oven; bake 10–15 minutes more until chicken reaches 175°F and skin is crispy.

5. Serve:

Garnish with green onions, coconut flakes, sesame seeds, and lime wedges. Serve over:
→ Steamed rice (classic)
→ Cauliflower rice (low-carb—you love this!)
→ Zucchini noodles

💡 Pro Tips for Perfection:
✅ Use bone-in thighs—they stay juicier during roasting than breasts.
✅ Don’t overcrowd the pan—space ensures caramelization, not steaming.
✅ Low-sodium mastery (you love this!):
→ Use coconut aminos instead of soy sauce
→ Boost flavor with extra ginger, garlic, and 1 tbsp lime juice at the end
✅ Blood sugar friendly (you love this!):
→ Replace honey with sugar-free maple syrup
→ Add 1 tbsp chia seeds to glaze for fiber + glycemic control
→ Net carbs: ~16g/serving
✅ Low-carb/keto option (you love this!):
→ Skip rice entirely
→ Increase non-starchy veggies (zucchini, bell pepper)
→ Use keto-friendly sweetener (monk fruit blend)
→ Net carbs drop to ~9g/serving
✅ Extra richness: Drizzle with 1 tbsp melted butter before serving (you love buttery richness!).
✅ Make ahead: Glaze and chop veggies 1 day ahead. Assemble and roast just before serving.

Prep Time & Nutrition (per serving):