Healthy Sesame Chicken
Healthy Sesame Chicken is a lighter twist on the classic takeout favorite that’s crispy, saucy, and full of bright sesame flavor. It features tender chicken pieces coated in a simple…
Tip: save now, cook later.Healthy Sesame Chicken is a lighter twist on the classic takeout favorite that’s crispy, saucy, and full of bright sesame flavor. It features tender chicken pieces coated in a simple sauce made with soy, honey, and sesame seeds that add a little crunch. This dish has a perfect balance of sweet and savory that feels satisfying without being heavy.
I love making this healthy version because it comes together quickly and uses ingredients you probably have on hand. Instead of deep-frying, I bake or pan-cook the chicken, which keeps things simple and cuts down on oil. The sauce is easy to whisk up and clings beautifully to the chicken, making every bite tasty and fun to eat.
My favorite way to enjoy Healthy Sesame Chicken is over steamed rice or with a side of sautéed greens like bok choy or broccoli. It’s also great packed in a wrap or served with a fresh salad. I usually make extra sauce to drizzle on top because you can never have too much sesame goodness!
Key Ingredients & Substitutions
Chicken breast: Boneless, skinless chicken breast cooks quickly and stays tender. You can swap for chicken thighs if you want juicier meat.
Soy sauce: Use low-sodium soy sauce or tamari to keep the flavor without too much salt. Tamari is a great gluten-free option.
Honey or maple syrup: Both add natural sweetness to balance the soy sauce. Maple syrup works better if you want a vegan-friendly version.
Vegetables: Broccoli is classic, but you can mix in snap peas or bell peppers for extra color and crunch.
Sesame oil: Just a small amount boosts the nutty flavor. Don’t use it for cooking at high heat, add it to the sauce instead.
How Do You Get the Sauce Thick and Glossy?
The sauce needs to coat the chicken well without being runny. The cornstarch slurry is the key.
- Mix the cornstarch with cold water before adding it.
- Stir the slurry into the simmering sauce slowly to avoid lumps.
- Keep stirring constantly once added. The sauce thickens quickly, in 1-2 minutes.
- Remove from heat right after thickening to prevent over-thick sauce.
This step is quick but important for that nice, sticky glaze on your chicken pieces.
Equipment You’ll Need
- Large skillet or wok – perfect for cooking chicken evenly and stirring the sauce without spilling.
- Mixing bowl – helps you whisk the sauce ingredients together smoothly and easily.
- Measuring spoons – keep your flavors balanced by measuring oils, vinegar, and spices precisely.
- Steamer basket or another skillet – handy for steaming or sautéing the broccoli to the right crisp-tender texture.
- Wooden spoon or heat-resistant spatula – great for stirring the chicken and sauce without scratching your pan.
Flavor Variations & Add-Ins
- Swap chicken breast for shrimp for a lighter protein that cooks quickly and tastes great with the sesame sauce.
- Add toasted almonds or cashews for extra crunch and nutty flavor that pairs well with sesame.
- Include sliced bell peppers or snap peas for more color and a fresh, crispy bite.
- Mix in a pinch of chili flakes or fresh ginger to boost heat and bright spice when you want it spicier.
Healthy Sesame Chicken
Ingredients You’ll Need:
Main Ingredients:
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tbsp olive oil or avocado oil
- 2 cups broccoli florets, steamed or lightly sautéed
- 2 cups cooked white or brown rice
For the Sauce:
- 3 tbsp low-sodium soy sauce or tamari
- 1 tbsp honey or pure maple syrup
- 1 tbsp rice vinegar
- 1 tsp toasted sesame oil
- 2 garlic cloves, minced
- 1 tsp grated fresh ginger
- 1 tbsp cornstarch or arrowroot powder mixed with 2 tbsp water (slurry)
For Garnish:
- 1-2 tbsp toasted sesame seeds
- 2 green onions, thinly sliced
- Optional: thin slices of red chili or chili flakes for heat
How Much Time Will You Need?
This recipe takes about 20-25 minutes from start to finish. Preparing the rice and steaming the broccoli takes around 10 minutes, plus about 10-15 minutes cooking the chicken and sauce. It’s a quick and healthy meal perfect for any night!
Step-by-Step Instructions:
1. Prepare the Rice and Veggies:
Cook the rice according to the package instructions and keep it warm. Meanwhile, steam or lightly sauté the broccoli florets until they are just crisp-tender, then set aside.
2. Make the Sauce:
In a small bowl, whisk together the soy sauce, honey, rice vinegar, toasted sesame oil, minced garlic, and grated ginger. This mix will give your dish its savory and slightly sweet flavor.
3. Cook the Chicken:
Heat the olive or avocado oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for about 5-7 minutes, turning occasionally until the chicken is golden brown and cooked through.
4. Add the Sauce and Thicken:
Pour the sauce over the chicken in the skillet. Stir well and let it simmer for 1-2 minutes. Then, add the cornstarch slurry while stirring constantly. Cook for another 1-2 minutes until the sauce thickens nicely and coats all the chicken pieces.
5. Finish and Serve:
Remove the skillet from heat. Serve the sesame chicken over the cooked rice, with steamed broccoli on the side. Garnish with toasted sesame seeds, sliced green onions, and if you like a bit of heat, add chili slices or chili flakes.
6. Enjoy!
Dig into your healthy, flavorful sesame chicken bowl—delicious and satisfying!
Can I Use Frozen Chicken for This Recipe?
Yes, you can use frozen chicken breast, but make sure to fully thaw it in the refrigerator before cooking. Pat it dry to remove excess moisture, which helps the chicken brown better in the pan.
What Are Good Substitutes for Broccoli?
If you’re not a fan of broccoli, try snap peas, green beans, or bell peppers. Just steam or sauté them until crisp-tender, similar to the broccoli in this recipe.
Can I Make This Recipe Vegan?
Absolutely! Swap the chicken for tofu or tempeh and use maple syrup instead of honey. Make sure to use tamari or a vegan soy sauce to keep it plant-based.
How Should I Store Leftovers?
Store leftover sesame chicken and veggies in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of water if the sauce has thickened too much.
