A quick, easy sweet-and-savory high-protein dinner with juicy chicken, caramelized pineapple, and a delicious teriyaki glaze. Everything cooks together on one pan, making cleanup super easy!
🛒 Ingredients
Serves: 4
1 lb boneless, skinless chicken breasts, thinly sliced
½ cup pineapple chunks, drained
¼ cup teriyaki sauce
1 tbsp olive oil
1 tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp black pepper
½ tsp salt, or to taste
1 bell pepper, cut into chunks
½ small red onion, sliced
1 cup broccoli florets
1 tbsp sesame seeds, optional
2 tbsp sliced green onions, optional
👩🍳 Instructions
1. Preheat the oven
Heat oven to 425°F (220°C). Line a large sheet pan with parchment paper or lightly grease it.
2. Season the chicken
Place the sliced chicken in a bowl. Add olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Toss until evenly coated.
3. Prepare the vegetables
Add bell pepper, red onion, and broccoli to the sheet pan. Spread them into an even layer.
4. Add the chicken
Place the seasoned chicken pieces over the vegetables, leaving a little space between pieces so they roast rather than steam.
5. Add the pineapple
Scatter the drained pineapple chunks around the chicken.
6. Add the teriyaki
Drizzle about half of the teriyaki sauce over the chicken and vegetables. Reserve the rest for later.
7. Bake
Bake for approximately 15–20 minutes, depending on the thickness of the chicken. Halfway through cooking, toss the vegetables and turn the chicken pieces.
Chicken should reach 165°F (74°C) internally for food safety.
8. Caramelize
Brush or drizzle the remaining teriyaki sauce over everything. Return to the oven for 2–4 minutes. For more caramelization, switch to broil for about 1 minute, watching carefully.
9. Finish and serve
Sprinkle with sesame seeds and green onions. Serve hot!
🍚 Serving Ideas
For a higher-protein meal, serve with:
Cauliflower rice
Steamed broccoli
Edamame
A small portion of brown or white rice
Extra grilled chicken
💪 High-Protein Tip
For an even higher-protein version, increase the chicken to 1½ lb while keeping the vegetables and sauce about the same. You can also use a lower-sugar teriyaki sauce if you’re trying to reduce carbohydrates.
🔥 Easy Meal Prep
Divide the cooked chicken, pineapple, and vegetables into 4 meal-prep containers. Refrigerate and enjoy throughout the week. The sweet pineapple and savory teriyaki make this especially good reheated.
Sweet, savory, juicy, and ridiculously easy! 🍍🍗 Save this recipe for your next busy weeknight.
