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Kalyn's Kitchen

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal (Video)

This Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs! Use Sheet Pan Meals to find more recipes like this one.

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Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal!

 


Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal found on KalynsKitchen.com

We’re just heading into the busiest time of the whole year, so I thought I’d remind you about this easy Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal which will be perfect for times when you need a low-fuss low-carb dinner that’s also delicious! Most people love the holiday season, but for anyone who’s trying to follow some type of carb-conscious eating plan, I don’t think there’s any doubt that November and December are two of the hardest months of the year to watch your carbs. And have a few easy low-carb recipes that are a winner with your family can really help!

My Low-Carb Sesame Chicken and Broccoli 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 is no carb-loaded coating on the chicken, and the sauce isn’t sweetened with sugar like take-out Sesame Chicken would be. And this tasty sheet pan meal couldn’t be easier to make. You could 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.) Then dinner can be on the table in less than 30 minutes!

I used some foil to make the 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 sheet pan! I didn’t try this out on any kids, but I’m guessing it’s pretty kid-friendly too.

Keep this tasty recipe in mind all during the holidays whenever you get overloaded with too many treats and need an easy meal that’s also healthy! And check out Low-Carb and Keto Sheet Pan Meals for Easy Family Dinners for more tasty ideas for sheet pan meals!

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal found on KalynsKitchen.com

Preparing Ingredients for Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal:

(Scroll down for complete printable recipe.)

  1. Cut the chicken into pieces about 1 inch square.
  2. Mix the soy sauce, rice vinegar, sesame oil, sweetener(s) of your choice, and garlic powder to make the marinade.
  3. 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 the chicken and broccoli with after it cooks.)
  4. When you’re ready to cook, drain the chicken in a colander placed in the sink while you preheat oven and baking sheet to 425F/220C.

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal found on KalynsKitchen.com

Cooking Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal:

  1. When the oven and baking sheet are hot, add the chicken and cook 8 minutes.
  2. Cut up the broccoli into bite-sized florets and toss with some peanut oil.
  3. After 8 minutes, tuck the pieces of broccoli in among the chicken and put the baking sheet back in the oven for 12-14 minutes more.
  4. When it’s done, brush chicken and broccoli with the reserved glaze.
  5. Serve hot and enjoy!

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal found on KalynsKitchen.com

Dinner is ready! Serve hot, with something like The BEST Easy Cauliflower Rice with Garlic and Green Onion for a low-carb side dish if you’d like!

More Sheet Pan Meals you Might Like:

Low-Carb Roasted Italian Sausage and Sweet Mini-Peppers Sheet Pan Meal ~ Kalyn’s Kitchen
Sheet Pan Italian Sausage with Parmesan Roasted Vegetables ~ Melissa’s Southern Style Kitchen
Low-Carb Roasted Asian Shrimp and Brussels Sprouts Sheet Pan Meal ~ Kalyn’s Kitchen
Sheet Pan Mexican Fajitas ~ Amanda’s Cookin’
Roasted Lemon Chicken and Green Beans Sheet Pan Meal ~ Kalyn’s Kitchen
Sheet Pan Sausage Dinner ~ Lemons for Lulu

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal

Yield 4 servings
Prep Time 5 hours 10 minutes
Cook Time 22 minutes
Total Time 5 hours 32 minutes

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs!

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

  1. Trim chicken breasts removing any fat and undesirable parts and cut the chicken into pieces about 1 inch square.
  2. Mix together the soy sauce, rice vinegar, sesame oil, sweeteners, and garlic powder to make the marinade/glaze.
  3. 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.
  4. Let chicken marinate in the fridge at least 4-5 hours, or all day while you're at work will be fine.
  5. When you're ready to cook, drain the chicken in a colander placed in the sink.
  6. 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.
  7. 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.
  8. While chicken cooks, trim the broccoli, cut into same-size florets, and put broccoli into a bowl and toss with the peanut oil.
  9. After 8 minutes, remove baking sheet and tuck the broccoli pieces among the pieces of chicken on the baking sheet.
  10. Put it back into the oven and cook 12-14 minutes more, or until chicken and broccoli is done to your liking.
  11. 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

Notes

I used Tamari (affiliate link) gluten-free soy sauce, Golden Monkfruit Sweetener (affiliate link), and sugar-free maple syrup (affiliate link) for this recipe. You could also use agave nectar or regular maple syrup if you don't mind a few more carbs.

This recipe was inspired by Low-Carb Chicken Stir-Fry Sheet Pan Meal and Quick Roasted Broccoli with Soy Sauce and Sesame Oil.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 319 Total Fat: 14g Saturated Fat: 3g Unsaturated Fat: 10g Cholesterol: 77mg Sodium: 1295mg Carbohydrates: 11.5g Fiber: 6g Sugar: 3g Protein: 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.

I'd love to see your pictures if you make this recipe. Share on social media with the hashtag #kalynskitchen so I can see how it turned out for you!

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe would be great for any low-glycemic or low-carb diet, including any phase of the 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 the Diet Type index pages to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Pinterest image of Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal

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    42 Comments on “Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal (Video)”

  1.  The flavor was very good, but next time I won’t cook chicken as long as it was way to dry

    • I’m sorry to hear that, and also surprised because so many people have reported good results with the recipe. Did you marinate the chicken as long as indicated? That usually helps keep it moist. I hope you can figure out that timing that works for you.

  2. This recipe is simple and delicious as written. It was a hit with my family! Thank you.

  3. Just writing to say thanks for another wonderful, easy and delicious low-carb meal. I have come to trust your site and your recipes for all of the aforementioned things. I have been working at maintaining a low-carb diet for 20 years so that I can stay off of medication. You and your recipes have been a God-send — well tested, full of flavor, truly low-carb, readily-available ingredients, family friendly, easy to make even on a demanding schedule, and so much more. THANK YOU!!!!

  4. I am always on the lookout for low carb meals. I am looking forward to trying this one out on the weekend.

    Thanks for pointing out the nutritional links, It was useful.

    Thank you

  5. Made this for dinner tonight. Wasn’t sure it would have much flavor, but the marinade/sauce was delish!  So easy. I don’t use any non-nutritive sweeteners, so I put about 1/2 tsp honey in the marinade/sauce and it was plenty sweet enough. 

  6. Delicious recipe, Kalyn! Made it last night and my husband and I loved it. I also loved that it was so easy after a busy day and he loved that there was little mess to clean up.
    Will definitely be making this again!

  7. I’ve made this several times and my family love it! I serve it over cauliflower rice,

  8. Would the timing to leave in the oven change if I am using frozen broccoli? Or would I have to thaw out the broccoli before using it?

    • I have no idea how frozen broccoli will work for this recipe, but since the frozen broccoli is somewhat pre-cooked I don’t think it is a good substitute for fresh broccoli in a recipe like this. I just don’t have any experience cooking frozen broccoli in the oven to give you advice, sorry.

  9. What would you recommend as a substitute for peanut oil?

  10. Super easy! And a new dinner hit!

  11. So this has raw chicken sitting in a glaze. Then I stain the chicken and cook it. Then I add the same glaze with raw chicken bacteria in it, back to my food? Sounds like salmonella poisoning in a heartbeat!

    • You need to read the recipe more carefully:
      “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.”

  12. Thank you for this recipe. I recently switched to Stevia and am always on the look out for recipes that include it.

  13. Ooo this looks really good and I wouldn’t think to use Stevia either!

    Julia

  14. This is my first attempt to use Pinterest.  Looking forward to it.

  15. Nutrition facts?

    • I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information.

      • Kaylyn- So interested in this recipe as my husband and I are hard core Keto’ers. Having an extremely difficult time finding nutritional facts on the Yummly link. Any suggestions?

    • To see nutritional information on Yummly, click the little orange button that says YUM (directly under the title at the top of the recipe.) Click “View Recipe Box” in the square that pops up, then click the title of the recipe and see the nutritional information below where it says “Read Directions.” Yummy is usually pretty great, but I’m noticing it says 25 carbs for this recipe which is obviously not correct. The other source I recommend to calculate nutritional information is this site where you can copy the recipe and enter it.

      I am hoping I’m a few months away from being able to start the HUGE project of entering nutritional information on all my recipes. But after switching my site to WordPress, I’ve spent over a year getting all the recipes formatted correctly for Google, and since I have over 2,000 recipes on the site I simply can’t start calculating nutritional info until this other project is complete.

  16. I was wondering if this keeps well?
    Cooking for one so I know I won’t eat it all in one go and would love to save it for lunch the next day if he reheats well? 

    • I haven’t refrigerated or reheated it. What I would recommend if it doesn’t seem like too much trouble is to make it into two meals by preparing the chicken, broccoli, and sauce, then only cooking half of it. Save the other half of the chicken, broccoli, and sauce to cook the next day.

      That said, I don’t think it will be horrible after a night in the fridge. I just think the broccoli won’t have that slight crispness and I think the flavors will fade a bit. Love to hear how it works if you do try refrigerating and reheating.

  17. I was wondering if i can use regular sugar instead of sweetener. How much would i use?

    • Definitely you can use sugar if you prefer. I haven’t made it that way though so I can’t tell you exactly how much to use. I’d start with 1 T and then taste and keep adding more until you think it’s as sweet as you’d like it.

  18. Wonderful! Made this tonight, I’m on day 3 of SBD Phase 1 and this is the 2nd recipe I’ve made from Kalyn’s Kitchen! Both were great! Thanks Kalyn!!!

    PS – I made 1/4 of this soy free by using Coco-Aminos since my son has a soy allergy; he really enjoyed it too! My wife said the sauce is great, taste’s like Ling-Ling’s potsticker sauce, and even my picky son ate all the veggies. They’re not thrilled about the family having to jump on board w/ these Phase 1 recipes; so it really helps when the food is delicious!

    PPS – I seasoned the veggies with about 1 tsp of Morton’s Nature’s Seasons and 1tsp of a spicy garlic seasoning from Sprouts. Then 1 T of Sesame oil since I had no Peanut oil on hand.

  19. This is just the weekend dinner idea I was looking for 🙂

  20. I can’t wait to try this! I never order sesame chicken in restaurants because it’s too sweet, so I love the idea of being able to control the amount and type of sweetener in the sauce. Yum.