The Easiest High-Protein Meal Prep You’ll Ever Make
If you’re looking for a meal prep recipe that is ridiculously easy, packed with protein, full of fresh veggies and fruit, and ready in under 30 minutes—this Sheet Pan Hawaiian Chicken is it. Seriously, it takes just a few minutes of chopping, a little tossing, and then your oven does all the work. Plus, the combination of juicy pineapple, colorful bell peppers, tender chicken, and a sweet and savory teriyaki glaze? Absolutely unbeatable.
This recipe is so foolproof that literally anyone can make it. No fancy cooking skills are required, no complicated steps—just throw everything on a sheet pan and let the magic happen. I made this for meal prep this week, and I’m pretty sure I’ll be making it every single week until I get tired of it (which, honestly, might never happen).
Oh, and if you love a make-ahead freezer meal, I’ve got you covered with instructions for that, too!
Ingredients:
Boneless Skinless Chicken Breast
A lean, protein-packed option that keeps you full and energized. Cutting it into small cubes ensures even cooking and a juicy, tender bite. If you prefer dark meat, boneless chicken thighs also work great!
Fresh Pineapple
The star of the show! Pineapple adds natural sweetness and a little tang that pairs perfectly with the teriyaki sauce. Plus, it has bromelain, an enzyme that helps tenderize the chicken while adding a tropical flair.
Bell Peppers (Red, Orange, Yellow)
A mix of red, orange, and yellow bell peppers gives this dish a vibrant, colorful look and adds a natural sweetness. They become tender and slightly caramelized in the oven, making them irresistible.
Red Onion
Red onions add a mild bite and a pop of color. Roasting them brings out their natural sweetness, balancing the flavors of the dish beautifully.
Olive Oil
A little bit of olive oil helps everything roast to perfection, adding a hint of richness while preventing the ingredients from drying out.
Tastefully Simple’s Garlic Garlic Seasoning
This seasoning blend is a game-changer! It adds a deep garlicky flavor without needing to chop fresh garlic. If you don’t have it, garlic powder with a touch of onion powder works as a substitute.
Salt & Black Pepper
A simple but essential combo to enhance all the flavors in this dish.
Tastefully Simple’s Honey Teriyaki Sauce
This sweet, sticky, and umami-packed glaze ties everything together. It caramelizes beautifully on the chicken and pineapple, giving you that crave-worthy balance of sweet and savory.
Why You’ll Love This Recipe
✔ Effortless Meal Prep – It comes together in under 30 minutes, making it perfect for busy weeks.
✔ One Pan, Minimal Cleanup – Everything cooks on a single sheet pan, so you won’t be scrubbing dishes all night.
✔ High in Protein – The chicken keeps you full and fueled throughout the day.
✔ Sweet & Savory Perfection – Pineapple + honey teriyaki sauce = the most delicious, balanced flavors.
✔ Make-Ahead Friendly – Chop everything in advance or freeze it for a future meal.
Super Easy Sheet Pan Hawaiian Chicken (Perfect for Meal Prep!)
Ingredients
- 1 ½ lbs boneless skinless chicken breast, cubed
- 12 oz fresh pineapple, cubed
- 2-3 bell peppers cubed
- 1 small red onion, cubed
- 2 tbsp olive oil
- 2 tbsp Tastefully Simple’s Garlic Garlic seasoning
- Salt & black pepper to taste
- ⅓ cup Tastefully Simple’s Honey Teriyaki sauce
Instructions
- Preheat & Prep the Sheet Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with aluminum foil, then parchment paper for easy cleanup.
- Chop Everything: Cube the chicken, pineapple, bell peppers, and red onion into evenly sized pieces so they cook at the same rate.
- Mix It Up: In a large bowl, combine the chicken, pineapple, bell peppers, and onion. Drizzle with olive oil, sprinkle with Garlic Garlic seasoning, and season with salt and black pepper. Toss everything together until evenly coated.
- Bake – First Round: Spread everything out in a single layer on the prepared baking sheet. Bake for 10 minutes.
- Add the Teriyaki Sauce: Remove the sheet pan from the oven, drizzle the honey teriyaki sauce over everything, and toss gently.
- Bake – Second Round: Return to the oven and bake for another 10 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
- Cool & Portion: Let everything cool slightly, then divide into six meal prep containers. Serve with cooked white rice, cauliflower rice, or quinoa.
Video
Sheet Pan Hawaiian Chicken Tips & Tricks
✅ Even Cooking: Make sure everything is cut into similar sizes so it cooks evenly.
✅ Crispier Finish: Broil for the last 2-3 minutes for a slight char on the edges.
✅ Customize It: Swap chicken for shrimp, tofu, or salmon for a different protein option.
✅ Spice It Up: Add red pepper flakes or sriracha for a kick of heat.
Storage Instructions
Freezer: Freeze meal prep portions for up to 2 months. Thaw overnight in the fridge before reheating.
Reheat: Microwave for 60-90 seconds, or until warmed through.
More of my recipes
Do you LOVE Easy Healthy Recipes? Check out MORE of my Favs:Copycat Starbucks Spinach, Egg White and Feta Wrap (Easy Meal Prep!)
Pineapple Chipotle Salmon with Mango Salsa & Coconut Rice – Quick & Flavorful Summer Dinner
One Pan Marry Me Chicken Orzo Recipe (with VIDEO)
Conclusion
This Sheet Pan Hawaiian Chicken is truly one of the easiest, most delicious meal prep recipes out there. The combo of juicy chicken, caramelized pineapple, tender bell peppers, and that honey teriyaki glaze? Absolute perfection. It’s quick, high-protein, and packed with fresh flavors that make eating healthy so easy and enjoyable.
So, what are you waiting for? Go make this NOW. And if you do, tag me @munchiesbymallory so I can see your delicious creations
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