This Sheet Pan Sesame Chicken and Veggies is a quick, easy, and flavorful meal that’s perfect for busy weeknights! Packed with juicy, sesame-glazed chicken and a colorful mix of roasted vegetables, this dish is healthy, delicious, and requires minimal cleanup. The savory sesame sauce adds a rich, umami flavor, making this a perfect one-pan meal that the whole family will love. Serve it over rice, quinoa, or enjoy it as is for a low-carb option!

Full Recipe:

Ingredients

For the Chicken & Vegetables:

1.5 lbs boneless, skinless chicken breasts (cut into bite-sized pieces)
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small head broccoli, cut into florets
1 small zucchini, sliced
1 cup snap peas
1 tablespoon olive oil
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon garlic powder

For the Sesame Sauce:

¼ cup soy sauce (or tamari for gluten-free)
2 tablespoons honey (or maple syrup)
1 tablespoon sesame oil
1 tablespoon rice vinegar
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon cornstarch (mixed with 2 tablespoons water)
1 tablespoon sesame seeds
2 green onions, sliced (for garnish)

Directions

Preheat the Oven: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
Prepare the Chicken & Veggies: In a large bowl, toss the chicken, bell peppers, broccoli, zucchini, and snap peas with olive oil, salt, black pepper, and garlic powder. Spread them evenly on the sheet pan.
Roast the Chicken & Vegetables: Bake for 15-20 minutes, stirring halfway through, until the chicken is fully cooked and the veggies are tender.
Make the Sesame Sauce: In a small saucepan over medium heat, whisk together the soy sauce, honey, sesame oil, rice vinegar, garlic, and ginger. Add the cornstarch slurry and stir until the sauce thickens (about 2 minutes).
Coat with Sauce: Remove the sheet pan from the oven and drizzle the sesame sauce over the chicken and vegetables. Toss everything together to coat evenly.
Serve & Garnish: Sprinkle sesame seeds and sliced green onions over the dish. Serve hot over rice, noodles, or enjoy as a low-carb meal!

Nutrients

Calories: 350 kcal
Carbohydrates: 30g
Protein: 35g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 85mg
Sodium: 650mg
Fiber: 4g
Sugar: 10g

The Appeal of Sheet Pan Meals

Sheet pan meals have gained immense popularity in recent years, and for good reason. They provide an easy way to prepare a well-balanced meal with minimal effort. Unlike stovetop cooking, which often requires constant attention, sheet pan meals allow you to simply toss the ingredients together, place them in the oven, and let the heat do the work. This method not only saves time but also enhances the flavors of the ingredients, as roasting helps caramelize vegetables and intensifies the taste of the proteins.

Another major advantage of sheet pan meals is their versatility. You can easily swap out ingredients based on availability, dietary preferences, or personal taste. Whether you want to use different vegetables, change up the protein, or experiment with different seasonings, this recipe serves as a great base for countless variations.

Why Sesame Chicken is a Winner

Sesame chicken is a beloved dish, commonly found in Asian cuisine. It is well-known for its savory-sweet glaze, crunchy sesame seeds, and tender chicken pieces. The flavors of sesame oil, soy sauce, and honey create a balanced taste that is both satisfying and addictive. By combining these flavors with roasted vegetables, this sheet pan meal delivers a wholesome twist on the classic takeout favorite.

Additionally, this dish is packed with nutritional benefits. Chicken breast is an excellent source of lean protein, which supports muscle growth and keeps you feeling full. The variety of vegetables adds essential vitamins, minerals, and fiber, making this meal not only tasty but also incredibly nourishing.

The Nutritional Benefits

One of the best things about this dish is that it is both nutritious and delicious. Each ingredient brings its own health benefits:

Chicken Breast: A lean source of protein that helps with muscle repair and provides essential amino acids.
Bell Peppers: High in vitamin C, antioxidants, and fiber, which support immune health and digestion.
Broccoli: A powerhouse vegetable loaded with vitamins K and C, folate, and fiber.
Zucchini: Low in calories but rich in antioxidants, vitamins, and minerals that promote heart health.
Snap Peas: A great source of plant-based protein, vitamin A, and fiber.
Sesame Seeds: Packed with healthy fats, calcium, and magnesium, which contribute to bone health and cardiovascular function.

This meal is also customizable for different dietary preferences. You can keep it low-carb by serving it as is or pair it with rice or quinoa for extra sustenance. If you’re following a gluten-free diet, you can easily swap soy sauce for tamari.

The Perfect Weeknight Meal

The beauty of this Sheet Pan Sesame Chicken and Veggies recipe is how easily it fits into a busy lifestyle. With just a few simple steps, you can have a meal that is both wholesome and incredibly satisfying. The quick roasting time means dinner is ready in under 30 minutes, making it ideal for those evenings when you’re short on time but still want to eat something home-cooked and nutritious.

Additionally, the preparation process is straightforward, requiring minimal hands-on effort. You simply chop the vegetables and chicken, toss them with seasoning, roast them in the oven, and then drizzle them with the delicious sesame sauce. The sauce itself takes just a few minutes to prepare on the stovetop, adding an extra layer of flavor without complicating the process.

How to Customize This Recipe

One of the best things about this recipe is its flexibility. You can easily modify it to suit your taste or use what you have on hand. Here are a few ideas:

Change the Protein: While chicken breast works wonderfully in this recipe, you can also use boneless, skinless chicken thighs for extra juiciness. If you prefer a vegetarian option, tofu or tempeh can be substituted for the chicken.
Try Different Vegetables: The combination of bell peppers, broccoli, zucchini, and snap peas provides a great mix of colors and textures, but you can use other vegetables like carrots, asparagus, mushrooms, or Brussels sprouts.
Adjust the Heat Level: If you enjoy a bit of spice, consider adding red pepper flakes or a drizzle of sriracha to the sauce for a kick.
Enhance the Sauce: For more depth of flavor, you can add a splash of hoisin sauce, a bit of orange juice for citrusy brightness, or some peanut butter for a nutty twist.

Best Ways to Serve Sheet Pan Sesame Chicken and Veggies

This dish is delicious on its own, but you can also pair it with various sides to make it a complete meal:

Steamed Rice: Jasmine or brown rice pairs beautifully with the flavors of the sesame sauce.
Quinoa: A great high-protein alternative that adds a slightly nutty taste.
Cauliflower Rice: If you’re looking for a lower-carb option, cauliflower rice is an excellent choice.
Noodles: Serve it over soba, udon, or rice noodles for a more comforting meal.
Lettuce Wraps: For a light and fresh take, wrap the chicken and veggies in large lettuce leaves.

Meal Prep and Storage Tips

This recipe is fantastic for meal prep. Since everything is cooked on one sheet pan, it’s easy to portion out meals for the week. Here’s how you can store it:

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing: If you’d like to freeze portions, allow the dish to cool completely before transferring it to freezer-safe bags or containers. It will keep well for up to 3 months.
Reheating: To maintain the best texture, reheat in the oven at 350°F (175°C) for about 10 minutes or in a skillet over medium heat. Avoid microwaving, as it can make the vegetables soggy.

Conclusion

Sheet Pan Sesame Chicken and Veggies is a perfect example of how simple ingredients can come together to create a delicious and nutritious meal. Its ease of preparation, minimal cleanup, and delightful flavor make it a go-to recipe for busy households. The combination of roasted vegetables, tender chicken, and a rich sesame sauce ensures that every bite is packed with taste and nourishment. Whether you’re meal-prepping for the week, feeding a family, or simply looking for a quick and healthy dinner, this recipe is sure to become a favorite in your rotation. Give it a try, and enjoy a hassle-free, flavorful meal that satisfies both your cravings and your nutritional needs!

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