Sheet Pan Sesame Chicken & Veggies – Easy, Healthy Dinner Recipe

There’s something magical about a meal that’s both incredibly delicious and ridiculously easy to make. That’s exactly why I love this Sheet Pan Sesame Chicken & Veggies! It’s one of those recipes that feels like you put in a ton of effort, but in reality, you only spent about 30 minutes from start to finish. The best part? It all comes together on a single sheet pan, meaning minimal cleanup.

This dish is packed with flavor—juicy, tender chicken coated in a sweet and savory sesame glaze, roasted alongside perfectly crisp-tender vegetables. The sauce is rich, slightly sticky, and has just the right balance of salty, sweet, and umami flavors. Every bite is satisfying, with a little crunch from the roasted veggies and a burst of sesame goodness.

I started making this recipe on busy weeknights when I needed something quick but still homemade and nutritious. The first time I made it, my family devoured it so fast that I barely got a second serving! Since then, it’s been a go-to meal for us. It’s great for meal prep, too—just cook everything, divide into containers with rice, and you’ve got lunches ready for the week.

Whether you’re a fan of takeout-style sesame chicken or just looking for an easy, crowd-pleasing meal, this recipe is going to be a game changer.

Why You’ll Love This Recipe

There are so many reasons to fall in love with this dish. Here are just a few:

• One Pan = Easy Cleanup: Since everything roasts together on a single sheet pan, you won’t be left with a sink full of dishes.
• Quick & Effortless: With only 10 minutes of prep and about 20 minutes of baking time, this meal is faster than ordering takeout.
• Super Flavorful: The combination of garlic, soy sauce, honey, and sesame gives this dish an irresistible balance of savory and sweet.
• Customizable: You can swap out the veggies for whatever you have on hand. Try using snap peas, zucchini, or mushrooms!
• Healthy but Satisfying: You’re getting lean protein, fiber-rich veggies, and a homemade sauce that’s better for you than any store-bought version.
• Perfect for Meal Prep: Make a batch, divide it into portions, and enjoy delicious, ready-to-go meals throughout the week.

This recipe is proof that eating well doesn’t have to be complicated. It’s family-friendly, kid-approved, and can even be adjusted for different dietary preferences!

Health Benefits

This Sheet Pan Sesame Chicken & Veggies isn’t just delicious—it’s also packed with nutrients that make it a great addition to a healthy diet.

• Lean Protein from Chicken: Chicken breast is a fantastic source of high-quality protein, which helps build and repair muscle. It’s also low in fat, making it a great option for a balanced meal.
• Nutrient-Rich Vegetables: The broccoli, bell peppers, and carrots in this dish provide vitamins A, C, and K, along with fiber to support digestion.
• Healthy Fats from Sesame Seeds: Sesame seeds are rich in antioxidants and heart-healthy fats, which support brain and heart function.
• Lower in Sodium than Takeout: By using low-sodium soy sauce, you can control the salt content, making this meal healthier than traditional takeout sesame chicken.
• No Deep Frying: Unlike restaurant versions that are often deep-fried, this baked sesame chicken is lighter and less greasy, but still full of flavor.

When you combine all these ingredients, you get a well-balanced meal that fuels your body while keeping you full and satisfied.

Preparation Time, Servings, and Nutritional Information

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Nutritional Information (Per Serving)

• Calories: 350
• Protein: 35g
• Carbohydrates: 30g
• Fat: 10g
• Fiber: 5g

This meal is high in protein and fiber, making it both nutritious and filling while staying under 400 calories per serving!

Ingredients List

The Chicken & Veggies

• 1 ½ lbs boneless, skinless chicken breast, cut into cubes
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup carrots, thinly sliced
• 1 tablespoon olive oil
• Salt & black pepper, to taste

The Sesame Sauce

• ¼ cup low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• ½ teaspoon red pepper flakes (optional for spice)
• 1 tablespoon cornstarch + 2 tablespoons water (for thickening)

 Garnish

• 1 tablespoon sesame seeds
• 2 tablespoons chopped green onions

These simple ingredients come together to create a restaurant-quality meal with minimal effort!

Step-By-Step Cooking Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C) and line a sheet pan with parchment paper or foil for easy cleanup.

Step 2: Prepare the Chicken and Vegetables

In a large bowl, toss the cubed chicken, broccoli, bell pepper, and carrots with olive oil, salt, and black pepper. Mix well to evenly coat everything.

Step 3: Arrange on the Sheet Pan

Spread the chicken and veggies in a single layer on the prepared sheet pan. This ensures even cooking and prevents steaming.

Step 4: Roast for 15 Minutes

Bake for 15 minutes, until the chicken is almost fully cooked and the vegetables start to become tender.

Step 5: Make the Sesame Sauce

While the chicken is roasting, whisk together the soy sauce, honey, rice vinegar, garlic, and red pepper flakes in a small saucepan over medium heat.

In a separate bowl, mix the cornstarch and water until smooth. Slowly add this mixture to the saucepan, stirring continuously, until the sauce thickens (about 1-2 minutes).

Step 6: Coat the Chicken & Veggies

Remove the sheet pan from the oven and drizzle the sesame sauce over the chicken and vegetables. Toss everything to coat evenly.

Step 7: Finish Roasting

Return the sheet pan to the oven and bake for another 5 minutes to let the sauce caramelize slightly.

Step 8: Garnish & Serve

Once done, remove from the oven and sprinkle with sesame seeds and chopped green onions. Serve immediately over rice or quinoa.

How to Serve

This Sheet Pan Sesame Chicken dish pairs wonderfully with:

• Steamed Jasmine or Basmati Rice for a classic meal.
• Quinoa or Brown Rice for a higher fiber option.
• Cauliflower Rice if you’re looking for a low-carb alternative.
• Noodles such as soba or rice noodles for a takeout-style twist.

For extra flavor, drizzle with a little extra sesame oil or a splash of sriracha!

Pairing Suggestions

This dish goes well with:

• Cucumber Salad for a refreshing contrast.
• Miso Soup for a comforting side.
• Steamed Dumplings to make it a full Asian-inspired meal.

If you love spice, add a spicy chili garlic sauce on the side!

Storage, Freezing & Reheating Instructions

Storage

Store leftovers in an airtight container in the fridge for up to 3 days.

Freezing

Freeze in portioned containers for up to 2 months.

Reheating

Reheat in the microwave or oven at 350°F until warmed through.

Common Mistakes to Avoid

Even though this Sheet Pan Sesame Chicken is simple, there are a few mistakes that can lead to less-than-perfect results. One of the biggest issues is overcrowding the sheet pan. If the chicken and vegetables are too close together, they will steam instead of roast, resulting in soggy veggies and less flavorful chicken. Make sure to spread everything out in a single layer to allow proper caramelization.

Another common mistake is not cutting the chicken and vegetables evenly. If some pieces are too large and others are too small, they will cook at different rates. To avoid this, try to keep the chicken cubes uniform in size, and slice the vegetables thinly enough that they cook at the same speed as the meat.

Skipping the cornstarch slurry in the sauce is another misstep. The cornstarch helps thicken the sauce, creating that classic sticky sesame glaze. If you don’t use it, the sauce may be too thin and won’t coat the chicken as well. Be sure to mix the cornstarch with water before adding it to prevent clumping.

Using high heat is important, but if your oven runs too hot, it can dry out the chicken. Check your oven’s accuracy with an oven thermometer and, if needed, reduce the heat slightly to prevent overcooking.

Finally, not adding the sauce at the right time can make a difference. If you add it too early, it may burn, and if you add it too late, it won’t have time to caramelize. The best time to add the sauce is after the first 15 minutes of roasting, so it has time to glaze the chicken without overcooking.

Pro Tips

To get the best results every time, there are a few pro tips that can take this dish to the next level. First, marinate the chicken in the sauce for at least 30 minutes before baking. This extra step infuses more flavor into the chicken and makes it even more tender. If you’re short on time, just tossing it in the sauce before roasting still works, but marinating gives a deeper flavor.

If you like extra crispy edges on your chicken, try broiling it for the last two minutes. This will create slightly charred bits that taste just like the crispy pieces in takeout sesame chicken. Just keep an eye on it so it doesn’t burn.

For even more sesame flavor, toast the sesame seeds before garnishing. Toasting enhances their nutty taste and makes them even more aromatic. Simply heat them in a dry pan over medium heat for about a minute until they turn golden brown.

If you love a spicier dish, increase the red pepper flakes or add a drizzle of sriracha. This adds just the right amount of heat without overpowering the sweet and savory balance of the sauce.

Lastly, if you want a restaurant-style glossy sauce, brush a little extra sauce on the chicken and veggies right before serving. This gives it a beautiful shine and ensures every bite is packed with flavor.

Frequently Asked Questions (FAQs)

Can I use chicken thighs instead of chicken breast?
Yes! Chicken thighs are juicier and more flavorful, so they work really well in this recipe. Just adjust the cooking time by adding an extra 3-5 minutes if needed, since thighs take a little longer to cook through.

What vegetables can I use instead of broccoli and bell peppers?
You can customize this recipe with whatever vegetables you have on hand. Some great options include zucchini, snap peas, mushrooms, asparagus, or even cauliflower. Just be sure to cut them into even-sized pieces so they cook properly.

Can I make this dish ahead of time?
Absolutely! You can prepare everything in advance by chopping the vegetables and making the sauce ahead of time. Store them separately in the fridge, then just toss everything together and roast when ready.

How can I make this gluten-free?
To make this dish gluten-free, simply swap the soy sauce for tamari or coconut aminos. Both options provide a similar umami flavor without gluten.

What if I don’t have cornstarch?
If you don’t have cornstarch, you can use arrowroot powder or flour as a thickener. Just mix it with water the same way you would with cornstarch.

Can I freeze this dish?
Yes, you can freeze the cooked chicken and vegetables for up to 2 months. Just let them cool completely before storing them in an airtight container. Reheat in the oven at 350°F until warmed through for best results.

How do I keep the chicken from drying out?
To keep the chicken moist, make sure you don’t overcook it. Checking with a meat thermometer and removing the chicken when it reaches 165°F ensures it stays juicy.

Can I use pre-made sesame sauce?
You can, but homemade sauce tastes so much better! If using store-bought sauce, look for one with low sodium and no added preservatives for a healthier option.

What’s the best way to reheat this dish?
For the best texture, reheat in the oven at 350°F for about 10 minutes. You can also microwave it, but the veggies may become softer.

Is this meal good for meal prep?
Yes! Store individual portions in meal prep containers with rice or quinoa for a quick and healthy grab-and-go meal throughout the week.

Conclusion & Call to Action

This Sheet Pan Sesame Chicken & Veggies is everything you could want in a meal—quick, easy, healthy, and packed with flavor. It’s the perfect alternative to takeout, giving you that sweet and savory sesame chicken taste without the added grease and sodium. Plus, with just one pan, cleanup is a breeze!

Whether you’re cooking for a family dinner, meal prepping for the week, or just looking for a delicious new recipe to add to your rotation, this dish won’t disappoint. The balance of tender chicken, crisp vegetables, and the sticky sesame glaze makes every bite incredibly satisfying.

I’d love to hear how this recipe turned out for you! Did you try any fun veggie swaps? Did you add extra spice? Let me know in the comments below. And if you make this dish, be sure to snap a photo and tag me on social media—I love seeing your creations!

Now, it’s time to grab your sheet pan, preheat that oven, and make a meal that’s sure to become a household favorite. Enjoy!

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