RecipeOne Sheet Spicy Pineapple Chicken

Nutrition Facts
Amount per Serving
  • Calories: 250
  • Protein: 40 g
  • Total Fat: 4.5 g
    • Unsaturated Fat: 4.5 g
    • Saturated Fat: 0 g
  • Cholesterol: 95 mg
  • Total Carbohydrate: 11 g
  • Dietary Fiber: 2 g
  • Total Sugar: 8 g
    • Natural Sugar: 8 g
    • Added Sugar: 0 g
  • Sodium: 115 mg

You can’t go wrong with one-pan meals (simple prep, quick clean up). And this dish, which delivers the perfect mix of sweet and spicy, comes together in a flash. A few quick notes: Chicken tenderloins come in handy because they’re a perfect size and are so tender. Canned pineapple, unfortunately, won’t work because it starts out too soft and will turn to mush in the oven. You can vary up the flavor by swapping in Dash Fiesta Lime or Chipotle seasoning blends. For convenience (love leftovers), feel free to double the recipe. Just be sure the spread the contents out over 2 baking sheets. If you try to cram too much on a single sheet, the chicken and veggies will steam instead of roasting. Dinner is served.

  • Prep time
  • Total Time
This recipe makes 4 servings
  • • 1½ pounds chicken tenders or boneless skinless breasts cut into about 2-inch strips
  • • 2 teaspoons grapeseed or canola oil, divided
  • • 2 to 3 teaspoons Dash Extra Spicy or Fiesta Lime seasoning blend, divided
  • • Juice of ½ lime (~1 tablespoon), plus wedges for serving
  • • 1 large bell pepper (sweet variety: red, yellow, orange), cut into 2-inch pieces
  • • 1 red onion, cut into ½-inch slices
  • • 8 ounces fresh pineapple, cut into 2-inch chunks*
  • • Optional garnish: Fresh chopped cilantro, sliced scallions, and lime wedges

*Do not use canned, as it’ll become too mushy.


Preheat the oven to 400°. Mist a baking sheet with nonstick oil spray and set aside.

In a medium bowl combine chicken, 1 teaspoon oil, 1 teaspoon of Dash seasoning blend, and lime juice. Mix well to coat chicken and set aside.

In another bowl combine pepper, onion, pineapple, 1 teaspoon oil, and 1 teaspoon of Dash seasoning blend. Mix until everything is well coated in the seasoning. Spread evenly into a single layer on a prepared baking sheet. Place chicken nestled in between vegetables and pineapple.

Place in oven and bake for 18 minutes or until chicken is cooked through and vegetables start to caramelize. Broil for 1 to 2 final minutes to create a golden-brown crust.

Serving suggestions: Serve over brown rice, veggie rice (such as cauliflower rice), or quinoa. You can also create yummy wraps using large lettuce leaves or tortillas. Fancy it up by topping it with a simple yogurt sauce: Mix ½ cup plain Greek yogurt with 1 tablespoon lime juice and ½ teaspoon Dash salt-free seasoning blend. If you have an avocado on hand, go ahead and add ½, and blend it in for extra creamy deliciousness.

Try my One Sheet Roast Chicken and Brussels Sprouts.