Sheet Pan Sesame Chicken and Veggies – Easy One-Pan Dinner

There’s nothing quite like an easy, fuss-free dinner that delivers on both taste and nutrition. This Sheet Pan Sesame Chicken and Veggies is exactly that—quick to prepare, packed with flavor, and loaded with fresh, vibrant ingredients. With tender chicken, crispy roasted vegetables, and a deliciously savory sesame sauce, this meal is a healthy twist on takeout favorites.

If you’re someone who craves bold, umami-rich flavors but wants to keep things light and wholesome, this recipe is for you. The sweet and savory sesame sauce brings everything together, making each bite incredibly satisfying. The best part? It all comes together on a single sheet pan, meaning minimal cleanup and maximum convenience. Whether you’re cooking for yourself, feeding a family, or meal prepping for the week, this recipe is a lifesaver.

Personally, I love making this dish on busy weeknights when I need something effortless yet comforting. The combination of juicy chicken, crisp-tender veggies, and the rich, sticky sauce hits all the right notes. Plus, it’s super versatile—swap out the veggies, adjust the spice level, or even use a different protein depending on what you have on hand.

If you’ve ever wished you could make your favorite takeout meals at home while keeping them healthier, fresher, and budget-friendly, this recipe is the perfect place to start.

Why You’ll Love This Recipe

This Sheet Pan Sesame Chicken and Veggies isn’t just another chicken and vegetable dish—it’s a flavorful, well-balanced meal that checks all the right boxes.

1. One-Pan Convenience – Everything cooks on a single baking sheet, making cleanup effortless. No extra pots or pans to wash, just a simple meal with minimal effort.
2. Quick and Easy – With a prep time of just 10 minutes and a total cook time of 30 minutes, this is perfect for busy weeknights.
3. Healthy and Nutritious – Packed with lean protein, fiber-rich vegetables, and a homemade sauce that’s lower in sugar and sodium than most store-bought versions.
4. Incredibly Flavorful – The savory sesame sauce coats everything beautifully, adding richness without being overpowering.
5. Meal Prep Friendly – This dish stores well, making it an excellent option for weekly meal prepping. You can portion it out and enjoy it for several days.
6. Versatile and Customizable – You can easily swap out ingredients based on your preferences. Whether you prefer shrimp, tofu, beef, or different veggies, this recipe is adaptable to what you have in your kitchen.

Health Benefits of Sheet Pan Sesame Chicken and Veggies

Beyond its delicious taste and convenience, this dish is packed with nutritional benefits that make it a fantastic addition to your weekly meal rotation.

1. Lean Protein from Chicken – Skinless, boneless chicken breast is an excellent source of high-quality protein, which helps with muscle repair, keeps you full longer, and supports overall health.
2. Rich in Antioxidants – The colorful veggies, such as broccoli, bell peppers, and snap peas, are loaded with antioxidants, vitamins, and minerals that help combat inflammation and boost immunity.
3. Heart-Healthy Ingredients – The sesame sauce includes ginger and garlic, both of which are known for their heart-protective properties, helping to reduce cholesterol and improve circulation.
4. Low in Unhealthy Fats – Unlike deep-fried takeout sesame chicken, this dish is roasted in the oven with minimal oil, making it a healthier alternative without sacrificing flavor.
5. Balanced Meal – This recipe provides a good balance of macronutrients, with protein from the chicken, fiber from the vegetables, and healthy carbohydrates when served with brown rice or quinoa.

Preparation Time, Servings, and Nutritional Information

• Total Time: 30 minutes
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Servings: 4
• Calories per Serving: 294 kcal
• Protein: 39g
• Carbohydrates: 23g
• Fat: 4.5g
• Fiber: 3.7g
• Sugar: 4.5g

Ingredients List

For the Chicken and Vegetables:

• 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces)
• 1 large head of broccoli (about 2 cups, chopped into florets)
• 2 medium red bell peppers (cut into chunks)
• 1 cup snap peas
• 1 tablespoon sesame oil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

For the Sesame Sauce:

• 1/4 cup low-sodium soy sauce (or coconut aminos for a gluten-free option)
• 1 tablespoon sweet chili sauce
• 2 tablespoons honey (or maple syrup for a refined sugar-free alternative)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon cornstarch mixed with 1 tablespoon water (to thicken the sauce)

Optional Garnishes:

• 1 teaspoon sesame seeds
• 2 green onions, chopped

Customization Options:

• Swap chicken for shrimp, tofu, or beef for variety.
• Use different veggies like zucchini, carrots, asparagus, mushrooms, or Brussels sprouts.
• Add red pepper flakes or sriracha for a spicy kick.

Step-By-Step Cooking Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it to prevent sticking.

Step 2: Prepare the Sesame Sauce

In a small saucepan over medium heat, combine the soy sauce, sweet chili sauce, honey, garlic, and ginger. Stir well and bring the mixture to a gentle boil.

In a separate small bowl, mix cornstarch with water until smooth, then pour it into the saucepan. Stir continuously for 1-2 minutes until the sauce thickens. Remove from heat and set aside.

Step 3: Prepare the Chicken and Vegetables

Cut the chicken breasts into bite-sized pieces. Chop the broccoli, bell peppers, and snap peas into even-sized pieces to ensure uniform cooking.

Place the chicken and veggies onto the prepared sheet pan. Drizzle with sesame oil, then season with salt and pepper. Toss everything together to evenly distribute the seasoning.

Step 4: Coat with Sesame Sauce

Pour half of the prepared sesame sauce over the chicken and vegetables. Toss well to ensure everything is evenly coated. Save the remaining sauce for later.

Step 5: Bake the Chicken and Vegetables

Spread everything out in a single layer on the sheet pan to allow for even cooking. Bake for 20 minutes, flipping the chicken and veggies halfway through for even browning.

Step 6: Add Final Touches

Once cooked, drizzle the remaining sesame sauce over the dish. Garnish with sesame seeds and chopped green onions for extra flavor.

Step 7: Serve and Enjoy

Serve the sesame chicken and veggies over steamed brown rice, quinoa, or cauliflower rice for a complete meal.

How to Serve

This Sheet Pan Sesame Chicken and Veggies is incredibly versatile, making it easy to serve in a variety of ways. Whether you’re looking for a low-carb option, a heartier meal, or a fun family-style serving, here are some delicious ways to enjoy it.

1. Over Rice or Grains – Serve the sesame chicken and veggies over steamed white rice, brown rice, quinoa, couscous, or even bulgur for a filling and well-balanced meal. These grains soak up the delicious sauce and add a great texture contrast.
2. With Cauliflower Rice – If you’re keeping things low-carb, cauliflower rice is an excellent substitute for traditional grains. It absorbs the sauce beautifully while keeping the meal light.
3. In Lettuce Wraps – For a fresh and crisp alternative, spoon the chicken and veggies into large lettuce leaves like butter lettuce or romaine. This makes for a crunchy, handheld meal that’s perfect for lighter eating.
4. As a Noodle Bowl – Toss the cooked sesame chicken and veggies with rice noodles, soba noodles, or whole wheat spaghetti for a hearty stir-fry-style dish. A drizzle of extra sauce over the top makes it extra flavorful.
5. With a Side of Roasted Potatoes – If you want a more substantial meal, serve the sesame chicken alongside roasted sweet potatoes, baby potatoes, or even mashed potatoes for a comforting twist.
6. Inside a Wrap or Pita – Wrap everything in a whole wheat tortilla or pita bread with some fresh cucumbers and a dollop of Greek yogurt or hummus for a fusion-style wrap that’s both delicious and portable.
7. Topped with Extra Garnishes – Finish your meal with a sprinkle of sesame seeds, chopped green onions, crushed peanuts, or a squeeze of fresh lime juice for an added burst of flavor.

Whichever way you serve it, this dish is guaranteed to be satisfying and full of flavor.

Pairing Suggestions

Pairing this sesame chicken dish with the right side dishes and beverages can elevate your meal and create a more balanced dining experience. Here are some great pairing ideas.

Best Side Dishes

1. Steamed or Stir-Fried Greens – A side of garlic sautéed bok choy, spinach, or kale adds freshness and extra nutrients to your meal.
2. Miso Soup – A warm bowl of light miso soup complements the savory flavors of the sesame chicken and provides a comforting touch.
3. Asian Slaw – A simple slaw made with shredded cabbage, carrots, and a light sesame dressing adds a crunchy and refreshing contrast.
4. Roasted Edamame – Lightly salted and roasted edamame beans make for a fun and protein-packed side snack.
5. Pickled Vegetables – Serve with quick pickled cucumbers, radishes, or carrots for a tangy contrast that balances out the rich sesame sauce.

Best Drinks to Serve with This Meal

1. Iced Green Tea – A refreshing iced green tea or jasmine tea pairs beautifully with the bold sesame flavors while also offering a health boost.
2. Lemon-Ginger Sparkling Water – The slight fizz and citrusy ginger notes of this drink help cleanse the palate between bites.
3. Coconut Water – A naturally sweet and hydrating option that complements the dish’s Asian-inspired flavors.
4. Homemade Mango Lassi – For a creamy and slightly sweet contrast, a mango lassi with yogurt and honey is a great addition.

Storage, Freezing & Reheating Instructions

If you have leftovers or want to meal prep for the week, this Sheet Pan Sesame Chicken and Veggies stores and reheats wonderfully. Here’s how to keep it fresh and flavorful.

Storage Tips

1. Refrigeration: Store leftovers in an airtight container in the fridge for up to 4-5 days.
2. Separate Components: If possible, store the chicken, veggies, and sauce separately to maintain the best texture.
3. Avoid Soggy Veggies: If reheating in the microwave, use a damp paper towel over the container to prevent the veggies from drying out.

Freezing Instructions

1. Freeze Without the Sauce: If you’re planning to freeze, store the cooked chicken and veggies separately from the sauce to maintain the best texture.
2. Use Freezer-Safe Bags: Place cooled portions in ziplock freezer bags or airtight containers. Squeeze out any excess air before sealing.
3. Freeze for Up to 3 Months: The dish can be stored in the freezer for up to three months.

Best Ways to Reheat

1. Microwave (Quickest Option): Heat on medium power for 2-3 minutes, stirring halfway to distribute the heat evenly.
2. Oven (Best Texture): Reheat in a 375°F oven for 10-15 minutes until heated through.
3. Stovetop (For Crispier Veggies): Heat a skillet over medium heat with a splash of water or broth and sauté for 5 minutes until warm.

Common Mistakes to Avoid

Even with a simple recipe like this, a few common mistakes can affect the final result. Here’s what to watch out for.

1. Overcrowding the Pan – If everything is too close together, the chicken and vegetables will steam instead of roasting, resulting in a mushy texture. Use a large sheet pan or two smaller ones if needed.
2. Skipping the Sauce Thickener – The cornstarch mixture is essential for creating a thick, sticky sauce. Without it, the sauce may turn out too watery.
3. Overcooking the Chicken – Cooking the chicken too long will make it dry and chewy. Stick to the recommended 20-minute bake time, checking for doneness with a thermometer (165°F).
4. Not Tossing the Veggies Midway – Stirring everything halfway through baking ensures even caramelization and prevents burning.

Pro Tips for the Best Sesame Chicken

To take this dish to the next level, keep these expert tips in mind.

1. Use Chicken Thighs for Extra Juiciness – If you prefer a more tender texture, swap chicken breasts for boneless, skinless chicken thighs.
2. Let the Sauce Marinate the Chicken – If you have extra time, marinate the chicken in the sesame sauce for 15-30 minutes before baking to deepen the flavor.
3. Broil for the Last 2 Minutes – To get that golden, caramelized finish, turn on the broiler for the last 2 minutes of baking.
4. Add a Crunchy Element – For extra texture, sprinkle some toasted sesame seeds, crushed peanuts, or crispy onions before serving.

Frequently Asked Questions (FAQs)

Can I use frozen vegetables instead of fresh?
Yes, but thaw them first and pat them dry to prevent excess moisture from making the dish soggy.

What can I substitute for soy sauce?
Use coconut aminos or tamari for a gluten-free alternative.

Can I make this dish spicier?
Absolutely! Add red pepper flakes, sriracha, or a dash of chili paste to the sauce for extra heat.

How can I make this meal vegetarian?
Swap the chicken for firm tofu or tempeh, and follow the same baking instructions.

Can I make this recipe ahead of time?
Yes! It’s great for meal prep and stays fresh for up to 5 days in the fridge.

Conclusion & Call to Action

This Sheet Pan Sesame Chicken and Veggies is proof that you can have a healthy, flavorful, and easy meal without spending hours in the kitchen. If you try this recipe, let me know how it turns out! Share your creations by leaving a comment or tagging me on social media—I’d love to see how you enjoy it. Happy cooking!

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