Baked Sweet Hawaiian Chicken Recipe



A Healthier Take on Tropical Comfort Food

Baked Sweet Hawaiian Chicken is a delicious blend of savory and naturally sweet flavors inspired by island cuisine. This healthier version skips deep-frying and heavy sugars, relying instead on baking, fresh ingredients, and natural sweetness from pineapple. The result is a satisfying, family-friendly meal that feels indulgent while staying nutritious.

Perfect for weeknight dinners or meal prep, this dish delivers bold flavor with wholesome balance.

Why This Hawaiian Chicken Is a Healthy Choice

This recipe is designed to support clean eating without sacrificing taste:

  • Lean protein from chicken breast helps build muscle and keeps you full

  • Baked instead of fried, reducing unnecessary fats

  • Naturally sweet pineapple replaces refined sugars

  • Low in saturated fat and rich in essential nutrients

With mindful ingredients, this dish fits well into a balanced lifestyle.

Ingredients

For the Chicken

  • 1½ lbs boneless, skinless chicken breast, cubed

  • 1 cup fresh pineapple chunks

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 small onion, sliced

  • 1 tbsp olive oil

For the Sweet Hawaiian Sauce

  • ½ cup pineapple juice (no added sugar)

  • 2 tbsp low-sodium soy sauce or tamari

  • 1 tbsp honey or pure maple syrup

  • 2 cloves garlic, minced

  • 1 tsp fresh ginger, grated

  • 1 tbsp cornstarch + 2 tbsp water (optional, for thickening)

How to Make Baked Sweet Hawaiian Chicken

Step 1: Preheat the Oven

Preheat oven to 400°F (200°C) and lightly grease a baking dish.

Step 2: Prepare the Sauce

Whisk pineapple juice, soy sauce, honey, garlic, and ginger in a bowl. Set aside.

Step 3: Assemble the Dish

Add chicken, pineapple, bell peppers, and onion to the baking dish. Drizzle with olive oil and pour the sauce evenly over the top.

Step 4: Bake

Bake uncovered for 30–35 minutes, stirring halfway through, until the chicken is cooked and the sauce is bubbly. For a thicker sauce, stir in the cornstarch mixture during the last 5 minutes.

Step 5: Serve

Let rest for 5 minutes before serving to allow flavors to settle.

Healthy Serving Ideas

  • Serve over brown rice or quinoa for added fiber

  • Pair with steamed broccoli or snap peas

  • Enjoy in lettuce wraps for a lower-carb option

Nutritional Highlights

  • High protein, moderate calories

  • Rich in vitamin C from pineapple and bell peppers

  • Naturally sweetened, no refined sugar

  • Balanced carbs for sustained energy


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