Diabetic-Friendly Hawaiian Chicken Sheet Pan
✅ Why It Works
- No added sugar (uses natural sweetness from pineapple in moderation)
- Balanced with lean protein + fiber-rich veggies
- Lower-carb than traditional Hawaiian chicken
🛒 Ingredients (Serves 4)
- 4 boneless, skinless chicken breasts (or thighs)
- 1 cup fresh pineapple chunks (not canned in syrup)
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 small red onion, sliced
- 1 zucchini, sliced
- 2 tbsp low-sodium soy sauce or coconut aminos
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp fresh grated ginger
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- ½ tsp black pepper
- Optional: red pepper flakes
- Optional garnish: sesame seeds, chopped green onions
🥣 Simple Low-Sugar Sauce
In a small bowl mix:
- Soy sauce
- Olive oil
- Garlic
- Ginger
- Rice vinegar
- Sesame oil
- Black pepper
👉 If you want it slightly sweeter without spiking blood sugar, add ½–1 tsp monk fruit sweetener.
🔥 Instructions
- Preheat oven to 400°F (200°C).
- Line a large sheet pan with parchment.
- Arrange chicken in the center. Spread veggies and pineapple around it.
- Pour sauce evenly over everything.
- Toss veggies lightly to coat.
- Bake 22–28 minutes, until chicken reaches 165°F internal temp.
- Optional: Broil 2–3 minutes for slight caramelization.
- Garnish and serve.
🍽 Serving Ideas (Low-Carb Pairings)
- Cauliflower rice
- Steamed broccoli
- Small portion (½ cup) brown rice if carbs are tolerated
- Side salad with light vinaigette
📊 Estimated Nutrition (Per Serving – Approximate)
- Calories: ~320
- Protein: 35g
- Carbs: 14–18g
- Fiber: 2–3g
- Added sugar: 0g
