Sheet Pan Sesame Chicken and Veggies
Sheet Pan Sesame Chicken and Veggies is a fantastic one-pan meal that's full of flavor and super easy to make. The chicken gets a delicious sesame glaze that’s sweet and…
Tip: save now, cook later.Sheet Pan Sesame Chicken and Veggies is a fantastic one-pan meal that’s full of flavor and super easy to make. The chicken gets a delicious sesame glaze that’s sweet and a little nutty, while the veggies roasted alongside come out tender and perfectly caramelized. It’s a great combo that feels like a complete dinner all in one pan.
I love making this dish when I want something quick but still tasty and balanced. The sesame sauce is simple to whip up, and roasting everything together means less mess and less time stuck by the stove. I usually throw in a mix of colorful veggies like bell peppers, broccoli, and snap peas, which makes the plate look as good as it tastes.
One of my favorite things about this recipe is how easy it is to customize. If you want it a bit spicier, I add a little chili flakes or sriracha to the sauce. And it’s just as good served over rice or noodles to soak up all that sticky sesame goodness. It’s a real weeknight winner that always gets a thumbs up at the dinner table.
Key Ingredients & Substitutions
Chicken: Using boneless, skinless chicken thighs keeps the meat juicy and tender. If you prefer leaner meat, chicken breasts work too, but watch cooking time to avoid drying out.
Vegetables: Broccoli, asparagus, bell pepper, zucchini, and red onion create great color and texture. You can swap in other veggies like snap peas, carrots, or mushrooms if you want.
Sauce Ingredients: Soy sauce and sesame oil are the flavor base here. Tamari is a good gluten-free soy sauce alternative. Honey adds a nice sweetness; use maple syrup or agave nectar for a vegan option.
Fresh Garlic and Ginger: These bring a fresh punch. If fresh ginger isn’t available, use ½ teaspoon of ground ginger but expect a milder taste.
Garnishes: Sesame seeds and green onions add texture and a fresh finish. Toast sesame seeds lightly for extra nuttiness if you like.
How Do I Make Sure the Chicken and Veggies Cook Evenly on One Sheet Pan?
Cooking different ingredients on one pan can be tricky because they may cook at different rates. Here’s how to balance it:
- Cut vegetables into similar-sized pieces to ensure even cooking.
- Place chicken pieces spaced out in the center or one side of the pan.
- Toss veggies with olive oil and spread out around chicken to help roast evenly.
- Halfway through baking, gently stir or shift vegetables to coat them again with sauce and promote even browning.
- Use a meat thermometer to check chicken is at 165°F (75°C) to avoid undercooking or overcooking.
This technique helps everything finish at the right time and stay flavorful.
Equipment You’ll Need
- Large sheet pan – perfect for roasting chicken and veggies all together without crowding.
- Parchment paper or aluminum foil – makes cleanup quick and prevents sticking.
- Small mixing bowl – great for whisking the sesame sauce easily.
- Whisk or fork – helps blend the sauce ingredients smoothly.
- Meat thermometer – ensures your chicken reaches safe cooking temperature without drying out.
- Tongs or spatula – handy for tossing veggies halfway through cooking for even roasting.
Flavor Variations & Add-Ins
- Swap chicken for firm tofu or tempeh to make a plant-based version that still soaks up the sauce.
- Add a sprinkle of crushed red pepper flakes for a bit of heat, especially if you like spicy food.
- Use snap peas or green beans instead of asparagus for a different veggie crunch.
- Finish with a drizzle of toasted sesame oil after roasting to boost the nutty flavor.
Sheet Pan Sesame Chicken and Veggies
Ingredients You’ll Need:
For the Chicken and Veggies:
- 4 boneless, skinless chicken thighs or breasts
- 1 cup broccoli florets
- 1 cup asparagus spears
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced into half-moons
- 1 red onion, cut into wedges
For the Sesame Sauce and Garnish:
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons honey
- 1 tablespoon rice vinegar (optional)
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon sesame seeds
- 2 green onions, sliced
- Salt and pepper to taste
- 2 tablespoons olive oil
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and 25-30 minutes to roast in the oven. So, in total, plan for about 35-40 minutes from start to finish to have a delicious meal ready!
Step-by-Step Instructions:
1. Preheat and Prepare the Pan:
Start by heating your oven to 425°F (220°C). Lightly grease a large sheet pan or line it with parchment paper or foil for easy cleanup.
2. Make the Sesame Sauce:
In a small bowl, whisk together soy sauce, sesame oil, honey, rice vinegar (if using), minced garlic, and grated ginger until nicely combined.
3. Arrange Chicken and Vegetables:
Place the chicken thighs on the prepared sheet pan. Sprinkle them lightly with salt and pepper. Toss the broccoli, asparagus, bell pepper, zucchini, and red onion with olive oil, salt, and pepper, then spread these veggies evenly around the chicken on the pan.
4. Add the Sauce and Roast:
Pour the sesame sauce over the chicken and veggies, making sure everything is coated well. Place the pan in the oven and roast for 25-30 minutes, or until the chicken is cooked through (internal temperature 165°F/75°C) and the vegetables are tender.
5. Midway Stir and Finish:
About halfway through cooking, gently stir the vegetables to help them cook evenly and stay coated with the sauce. When done, remove from the oven. Sprinkle sesame seeds and sliced green onions over the top for a fresh, tasty garnish.
6. Serve and Enjoy:
Serve your sheet pan sesame chicken and veggies hot, with steamed rice or noodles on the side if you like. Enjoy this tasty, colorful, and easy meal!
Can I Use Frozen Chicken for This Recipe?
Yes, you can use frozen chicken, but be sure to thaw it completely before cooking. Thaw it safely in the refrigerator overnight or use the cold water method by placing it in a sealed bag submerged in cold water, changing the water every 30 minutes.
Can I Substitute the Vegetables?
Absolutely! Feel free to swap in your favorite vegetables like snap peas, carrots, mushrooms, or green beans. Just try to cut them into sizes similar to the original veggies for even cooking.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. When reheating, warm gently in the oven or microwave until heated through to keep the chicken moist and veggies tender.
Is There a Way to Make This Recipe Gluten-Free?
Yes! Use tamari or a gluten-free soy sauce instead of regular soy sauce to keep the dish gluten-free without sacrificing flavor.
