Sesame Chicken and Broccoli Sheet Pan Meal – Kalyn’s Kitchen
This Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs! And chicken and broccoli are probably ingredients you often have in the house and I bet the whole family will love this easy dinner.
PIN the Sesame Chicken and Broccoli meal to try it later!
Sheet Pan Meals are one of my favorite things to make for an easy one-pan inner, and today for Friday Favorites I’m reminding you about this Sesame Chicken and Broccoli Sheet Pan Meal that will be perfect when you need an extra easy low-carb dinner that’s also something the whole family will eat!
Sesame Chicken is a favorite take-out dish with many people, and my sheet pan meal has similar flavors to the take-out Sesame Chicken and Broccoli that I’m guessing most people have had at least a few times, but there’s no carb-loaded coating on the chicken, and the sauce isn’t sweetened with sugar like the take-out version would be.
And this tasty Sesame Chicken and Broccoli meal couldn’t be easier to make. You could even cut up the chicken and make the marinade the night before; then let it marinate while you’re at work all day (or at least 4-5 hours.) And when you get home, dinner can be on the table in less than 30 minutes! Keep this tasty recipe in mind whenever you need an easy meal that’s also healthy!
What ingredients do you need?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
What gives this recipe the Sesame Chicken flavors?
The Sesame Chicken flavors in this sheet pan meal come from soy sauce, rice vinegar, Asian sesame oil, garlic, and sweetener of your choice. And Sesame Chicken and Broccoli is a well-loved combination to get for take-out Asian dinners.
Do you have to use foil for the Sesame Chicken and Broccoli Meal?
I used some foil to make the sheet pan even easier to clean, but if you’re not a fan of cooking with foil just cook the chicken and broccoli right on the pan!
How to make this Sesame Chicken and Broccoli gluten-free:
I used Tamari (affiliate link) gluten-free soy sauce and as long as you use a gluten-free soy sauce this will be a gluten-free recipe.
What if you don’t have Black Sesame Seeds?
I thought the black sesame seeds gave this a fun look, but you can definitely use white sesame seeds or skip them completely.
How low in carbs is the Sesame Chicken and Broccoli meal?
This easy and delicious sheet pan meal has only about 6 net carbs per serving (and 35 grams of protein)!
Want more low-carb sheet pan meals?
Check out 40 Low-Carb and Keto Sheet Pan Meals for so many more ideas for tasty and family-friendly sheet pan meals!
How to make Sesame Chicken and Broccoli Sheet Pan Meal:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- Cut chicken into pieces about 1 inch square.
- Mix soy sauce, rice vinegar, sesame oil, sugar-free maple syrup, sweetener of your choice, and garlic powder to make the marinade.
- Marinate the chicken 4-5 hours, or all day while you’re at work (Reserve at least 1/4 cup of the marinade to glaze.)
- When you’re ready to cook, drain chicken in a colander placed in the sink while you preheat oven and baking sheet to 425F/220C.
- When the oven and baking sheet are hot, add the chicken and cook 8 minutes.
- Cut up broccoli into bite-sized florets and toss with some peanut oil.
- After 8 minutes, tuck pieces of broccoli in among the chicken and put the baking sheet back in the oven for 12-14 minutes more.
- When it’s done, brush chicken and broccoli with the reserved glaze.
- Serve hot and enjoy!
Make it a Low-Carb Meal:
This sheet pan meal with Sesame Chicken and Broccoli can be a great dinner on it’s own, but if you’d like to add something else it would be good with Easy Cauliflower Rice, Thai Cucumber Salad, Air Fryer Roasted Mushrooms, or Sugar Snap Pea Salad for a more substantial meal.
More Sheet Pan Meals you Might Like:
Ingredients
- 3 large boneless, skinless chicken breasts, cut into 1 inch pieces
- 4 generous cups broccoli flowerets
- 1 T peanut oil
- black sesame seeds for garnish (optional; regular sesame seeds are also fine)
Marinade/Glaze Ingredients
- 1/3 cup soy sauce (see notes)
- 1 T unseasoned rice vinegar (don’t use seasoned vinegar which contains sugar)
- 1 T + 1 tsp.Asian Sesame Oil
- 1 T granulated sweetener of your choice (see notes)
- 1 T sugar-free maple syrup (see notes)
- 1/2 tsp. garlic powder
Instructions
- Trim chicken breasts removing any fat and undesirable parts and cut the chicken into pieces about 1 inch square.
- Mix together the soy sauce, rice vinegar, sesame oil, sweetener, maple syrup, and garlic powder to make the marinade/glaze.
- Put chicken pieces in a Ziploc bag or plastic container with a snap-tight lid and add the marinade, reserving 1/4 cup marinade to glaze the chicken and broccoli with after it’s cooked.
- Let chicken marinate in the fridge at least 4-5 hours, or all day while you’re at work will be fine.
- When you’re ready to cook, drain the chicken in a colander placed in the sink.
- Cover baking sheet with foil (or spray the heated pan later with non-stick spray if you’re not using foil.) Put the baking sheet into the oven and preheat to 425F/220C.
- When the oven has come to temperature, spray with non-stick spray if you didn’t use foil, put chicken pieces on the hot baking sheet, and put it back into the oven, and cook 8 minutes.
- While chicken cooks, trim the broccoli, cut into same-size florets, and put broccoli into a bowl and toss with the peanut oil.
- After 8 minutes, remove baking sheet and tuck the broccoli pieces among the pieces of chicken on the baking sheet.
- Put it back into the oven and cook 12-14 minutes more, or until chicken and broccoli is done to your liking.
- Brush the hot chicken and broccoli with the reserved glaze, and garnish with Black Sesame Seeds (affiliate link) or sesame seeds if desired. Serve hot
Nutrition Information
Yield
4
Serving Size
1
Amount Per Serving
Calories 319Total Fat 14gSaturated Fat 3gUnsaturated Fat 10gCholesterol 77mgSodium 1295mgCarbohydrates 11.5gFiber 6gSugar 3gProtein 35g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Sesame Chicken and Broccoli meal would be great for any low-carb diet as well as for any phase of the original South Beach Diet. Even if you choose to use agave nectar or pure maple syrup as a sweetener, the amount of carbs per serving will still be very low.
Find More Recipes Like This One:
Use Sheet Pan Meals to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This Sesame Chicken and Broccoli recipe was posted in 2017, and it’s definitely been a hit on the website. It was last updated with more information in 2024.
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