Start your rice first since it has the longest cooking time and can sit while you prep the other components. While the rice cooks, cut the chicken into 1-inch chunks and set aside on a cutting board. Seed the bell peppers and cut them into 1-inch squares, then cut the red onion into similar-sized pieces. Mince the garlic cloves. Having everything prepped and ready before you begin cooking ensures the sheet pan comes together quickly and efficiently.

Preheat your oven to 400°F. In a large bowl, combine the chicken chunks with salt, black pepper, smoked paprika, and minced garlic. Toss well to coat the chicken evenly—this seasoning will create a flavorful base layer. I like to use smoked paprika here because it adds a subtle depth that complements both the pineapple and BBQ sauce without overpowering them. Add the drained pineapple chunks and the diced bell peppers and red onion to the bowl.

Pour the BBQ sauce over the chicken and vegetable mixture in the bowl and toss everything together until well coated. Spread the entire mixture onto a sheet pan in a single layer, making sure the chicken pieces are evenly distributed and not overcrowded—this allows them to roast properly and develop a nice caramelized exterior. I find that spreading everything out flat rather than piling it helps achieve better browning and more even cooking throughout.

Place the sheet pan in the preheated 400°F oven and roast for 30 minutes, until the chicken is cooked through and the edges are slightly caramelized. The BBQ sauce will caramelize on the chicken and vegetables, creating a glossy, flavorful coating. By this point, your rice should be nearly finished cooking.

Once the rice is fully cooked and fluffy, portion it into bowls or onto plates. Top with the roasted sheet pan mixture, ensuring you include the flavorful sauce and caramelized vegetables with each serving. The combination of tender pineapple chicken, smoky peppers, and sweet BBQ glaze over the neutral rice creates a perfectly balanced, restaurant-quality dish.