Pineapple Teriyaki Chicken Sheet Pan Recipe makes an easy and healthy 30 minute dinner with all the great flavors of stir fry, perfect for meal prep.
Pineapple Teriyaki Chicken Sheet Pan Recipe
Pineapple Teriyaki Chicken Sheet Pan RecipeWith a mix of fresh pineapple, bell peppers, onions, broccoli and lean chicken breasts all tossed in a teriyaki sauce, this Pineapple Teriyaki Chicken Sheet Pan Recipe is an easy and healthy meal that only takes 30 minutes to prepare and is sure to join your dinner rotation! I love a good sheet pan dinner that turns into a healthy bowl like these hugely popular BBQ Chicken & Roasted Sweet Potato Bowls. It takes all the guess work out of dinner and so easy that even your young children can help make supper.
How to Make Pineapple Teriyaki Chicken Sheet Pan Recipe
The most important step I have found to make the best chicken breasts in any recipe is taking an extra couple minutes to tenderize the chicken. Place the breasts between two sheets of cling wrap and using a meat tenderizer or heavy rolling pin, pound the crap out of the chicken until it is all an even 1/2 inch thick. This not only allows the chicken to cook faster and even, it makes for the most tender and juicy chicken you will love!
Chop up all your fruit and vegetables and toss them on on a cookie sheet with a little bit of sesame oil, salt and pepper. If you don’t have sesame oil, you can just use olive oil, but the sesame oil does add a nice subtle flavor. Add your tenderized chicken breasts to the pan and brush with teriyaki sauce. Pop the pan in the oven and bake at 400° for 15-20 minutes or until the chicken reaches an internal temperature of 165°.
If you don’t tenderize your chicken and are using thick chicken breasts, you will need to bake the chicken an additional 10-15 minutes until it is cooked through. This will also result in the fruit and vegetables baking almost twice as long so they will be mushier. Just another good reason to tenderize your chicken breasts!
Pineapple Teriyaki Chicken Bowl
When the Pineapple Teriyaki Chicken Sheet Pan Recipe is done cooking, brush a little more teriyaki sauce on the chicken. Divide the chicken, fruit and vegetables into four bowls for easy Pineapple Teriyaki Chicken Bowls ready in just 30 minutes. The combination of sweet pineapple with savory chicken and vegetables is a great balance of flavors and such a healthy meal. If your family is like mine and needs a carb with just about anything you eat, add some rice to the side and you will have a complete meal your whole family will enjoy.
My one year olds are pretty good eaters but they have taken a strong stance against broccoli. If your kids hate broccoli as much as mine, you can easily skip the broccoli in this recipe and it will still be a complete meal with the peppers, onions and pineapple. It never hurts to try and sneak it in a meal now and again though! 😉
Pineapple Teriyaki Chicken Bowl Meal Prep
Not only is this Pineapple Teriyaki Chicken Sheet Pan Recipe a healthy meal perfect for your family, it makes for easy meal prep as well. If your family doesn’t gobble up all the chicken and vegetables, save the extras to make Pineapple Teriyaki Chicken Bowls that you can easily reheat at work for lunch. This recipe could easily be doubled on two sheet pans by adding a few minutes to the baking time if you want to feed your family and meal prep all at the same time.
Pineapple Teriyaki Chicken Sheet Pan Recipe
Pineapple Teriyaki Chicken Sheet Pan Recipe makes an easy and healthy 30 minute dinner with all the great flavors of stir fry, perfect for meal prep.
Ingredients
- 2 c. chopped bell peppers, choice of colors
- 2 c. broccoli florets
- 3 c. fresh pineapple chunks
- 1 medium red onion
- 1/2 tsp. sea salt
- pinch pepper
- 32 oz. boneless skinless chicken breasts
- 1/2 c. teriyaki sauce, divided
Instructions
- Preheat oven to 400°.
- Chop the onion and peppers into large chunks and add to a cookie sheet with the broccoli florets and pineapple chunks. Toss the the fruit and vegetables with sesame oil, salt and pepper until everything is well coated.
- Place the chicken breasts between two sheets of cling wrap and using a meat tenderizer or heavy rolling pin, tenderize the chicken until it is an even 1/2 inch thick.
- Create 4 openings in the veggies for the tenderized chicken breasts. Nestle the chicken into the openings on the sheet pan and brush with 1/4 c. teriyaki sauce.
- Bake at 400° for 20 minutes, or until the internal temperature reaches 165°. (Bake time will depend on the thickness of the chicken breasts.)
- Brush the remaining 1/4 c. teriyaki sauce over chicken. Divide the fruit, vegetables and chicken into four bowls and serve immediately.
Nutrition Information:
Yield: 4 Serving Size: 1 gramsAmount Per Serving: Calories: 461Total Fat: 6gSaturated Fat: 1gUnsaturated Fat: 0gCholesterol: 145mgSodium: 1682mgCarbohydrates: 45gFiber: 8gSugar: 29gProtein: 55g
More Healthy Sheet Pan Dinner Recipes!
BBQ Shrimp & Sausage Sheet Pan Dinner
BBQ Chicken & Roasted Sweet Potato Bowls
Malinda Linnebur says
I love this sheet pan meal, so flavorful and healthy!! Thank you!!
Toni | Boulder Locavore says
Looks like a new favorite for weeknights!
Julie Evink says
Made this last night for my husband and I and we both loved it! Thanks for such an easy and delicious meal!
Julie Evink says
I can’t enough sheet pan meals in my life. This one is a keeper and so easy, full of flavor and the entire family enjoyed it!
Melissa Howell says
Pound the crap out of the chicken! LOL! That does solve the problem of the chicken and vegetables cooking unevenly! My family would LOVE this recipe!