I’ll confess, my takeout order is not Sesame chicken or the beloved General Tso’s either. However, it is what my son loves. I find the quality provided by many establishments is pretty low. I wanted to create a similar recipe that didn’t face me to pan fry chicken, stink up the house and create a bunch of dishes. Enter this Sesame chicken sheet pan meal. I wanted the recipe to be easy to create, with plenty of fibers while not sacrificing that sticky sweet taste. Now this sheet pan sesame chicken can be a go to for your laid back cooking days when you need something simple that the whole family can love. Rich in protein and complex carbs, minimal clean up, and kid friendly flavors!
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Nutrient highlight of Sheet Pan Sesame Chicken
- Chicken Breast – A lean source of protein and rich in B vitamins, especially B6, which supports neurotransmitter function and helps convert food into energy.
- Broccoli – Contains sulforaphane and folate, compounds that help reduce inflammation and support cognitive function and mood regulation.
- Sugar Snap Peas – Rich in vitamin C and fiber, supporting stable blood sugar and reducing oxidative stress.
- Garlic – May help lower inflammation and improve gut health, which is strongly connected to mental health.
- Coconut Aminos – A lower-sodium, soy-free alternative to soy sauce, full of umami flavor without the bloat.
- Sesame Oil (optional) – Contains healthy fats and antioxidants that help fight stress-related inflammation.
Related: The Quiet Mind Kitchen: Cooking for better mental health
Can sesame chicken be healthy?
Yes — especially when made at home with real, whole-food ingredients. Traditional takeout versions are often deep-fried and loaded with added sugars and refined oils. This sheet pan version uses lean protein, healthy fats, and fiber-rich vegetables, all coated in a homemade sauce with controlled sweetness. It supports blood sugar balance, mental clarity, and sustained energy.
Where is sesame chicken from?
Sesame chicken is an American-Chinese dish — meaning it was created in the U.S. by Chinese-American chefs, not in China itself. It’s a close cousin to General Tso’s chicken and orange chicken, known for its sweet, sticky sauce and crispy coating. The homemade version keeps the flavor but skips the fryer and additives.
Why is sesame chicken bad for you?
I really dislike using the healthy vs bad for you comparison. The restaurant version is often deep-fried, coated in refined flour, and smothered in a high-sugar sauce, which can spike blood sugar and lead to energy crashes or mood swings. It may also contain MSG or unhealthy oils. When made at home, though, you can use clean ingredients and create a delicious nutritious meal.
Why use a sheet pan for sesame chicken?
Sheet pan cooking is a lifesaver for busy nights. It’s fast, hands-off, and makes cleanup easy. Roasting the veggies and chicken together not only saves time but also enhances flavor through caramelization — and helps retain nutrients better than boiling or overcooking.
Can sesame chicken be frozen?
Yes! Cooked sesame chicken freezes well. Store it in an airtight container and freeze for up to 2 months. For best texture, freeze the rice and chicken separately from the vegetables and sauce, then reheat gently on the stovetop or in the oven to avoid sogginess.
How to make Sheet Pan Sesame Chicken:
Ingredients
Main
- 3 chicken breasts
- 2 small heads of broccoli, cut into florets
- 1 bag of sugar snap peas
Gluten Free Sesame Chicken Sauce:
- 2 cloves garlic, minced
- 1 tbsp white wine vinegar
- 2 tbsp honey
- 2 tbsp sweet chili sauce
- 3 tbsp ketchup
- 1 tsp molasses
- 4 tbsp coconut aminos
- 1 tbsp sesame oil (optional, added at the end)
Garnish
- Green onions
- Sesame seeds
Side
- Rice or cauliflower rice
Instructions
- Preheat oven to 375°F.
- If using rice, prepare it according to package directions.
- Spray broccoli with avocado oil and spread onto a sheet pan. Roast for 5 minutes.
- Cube chicken, lightly spray with avocado oil, sprinkle with salt, and add to sheet pan. Roast 10 minutes.
- While roasting, combine all sauce ingredients (except sesame oil) in a saucepan. Simmer gently until heated through.
- After 10 minutes, add snap peas to sheet pan and roast for an additional 5 minutes. Chicken should reach an internal temp of 165°F.
- Remove from oven, transfer everything to a bowl, and toss with sauce. Stir in sesame oil if using.
- Serve over rice or cauliflower rice. Top with green onions and sesame seeds.
Have you tried this one out yet?
Related: Check out these BBQ meatballs for another gluten free kid friendly meal
Check here for more easy family friendly balanced meals.
Sesame Chicken and Broccoli
Ingredients
- 3 chicken breasts
- 2 small heads of broccoli cut into flourettes
- 1 bag of sugar snap peas
Sauce
- 2 cloves garlic – peeled and minced
- 1 tbsp white wine vinegar
- 2 tbsp honey
- 2 tbsp sweet chili sauce
- 3 tbsp ketchup
- 1 tsp molasses
- 4 tbsp coconut aminos
- 1 tbsp sesame oil reserve for end- optional
Garnish
- Green onion
- Sesame seeds
Side
- Rice or cauliflower rice
Instructions
- Preheat oven to 375
- Prep rice if using and follow rice cooking instructions
- Spray broccoli w/ avocado oil and spread onto sheet pan
- Begin roasting for 5 minutes
- Cut chicken into cubes, spray with avocado oil and sprinkle with a bit of salt
- Add the chicken to the sheet pan after the initial 5 minutes
- Roast for another 10 minutes
- While chicken is in the oven, assemble the sauce in a small sauce pot and bring to a simmer.
- Add bag of snap peas to sheet pan and roast for last 5 minutes (Internal temp of chicken should be 165*)
- Transfer to medium sized bowl
- Remove sauce from heat and add the reserved sesame oil sauce. Cover sheet pan ingredients
- Serve with rice or cauliflower rice
- Garnish with green onions or sesame seed
*This post may contain affiliate links. This means I may receive a small commission at no extra cost to you. I do not recommend products I have not personally vetted.*
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