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Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal

This Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs! And this low-carb sheet pan meal is also Keto, low-glycemic, gluten-free (with gluten-free soy sauce, dairy-free, and South Beach Diet friendly. Use the Low-Carb Recipes Index to find more recipes like this one.

Click here to PIN Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal!

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

Tuesday is Halloween, and then (gasp!) the next day it’s November! 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. I do try to help, but even on this blog there are always a few more indulgent treats than usual showing up during the holidays. So when I was looking at the recipes I’d worked on lately I thought it might be good to at least start out the week with a new recipe that’s definitely a healthy option. Do you like the sound of that?

This 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.

And keep this tasty recipe in mind during the holidays when you get overloaded with too many treats and need an easy meal that’s also healthy!

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

Cut the chicken into pieces about 1 inch square. Mix the soy sauce, rice vinegar, sesame oil, granulated Stevia (or other sweetener of your choice), agave nectar, maple syrup, or sugar-free maple syrup (or more 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 (reserving at least 1/4 cup of the marinade to glaze the chicken and broccoli with after it cooks.) 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

When the oven and baking sheet are hot, add the chicken and cook 8 minutes. Cut up the broccoli into bite-sized florets and toss with some peanut oil. 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. When it’s done, brush chicken and broccoli with the reserved glaze.

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!

Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal

Ingredients:

  • 3 large boneless, skinless chicken breasts, cut into 1 inch pieces
  • 2 lb. broccoli crowns, trimmed and cut into bite-sized pieces
  • 1 T peanut oil
  • black sesame seeds for garnish (optional; regular sesame seeds are also fine)

Marinade/Glaze Ingredients

Directions:

  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, granulated Stevia or other sweetener, agave or other sweetener, 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, put chicken pieces on the hot baking sheet, spray with non-stick spray if you didn’t use foil, 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. Put it back into the oven and cook 12-14 minutes more, or until chicken and broccoli is done to your liking.
  10. Brush the hot chicken and broccoli with the reserved glaze, and garnish with black sesame seed (or sesame seeds) if desired. Serve hot

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

All images and text ©

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.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

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 found on KalynsKitchen.com

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28 comments on “Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal”

  1. 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.

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

  3. 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.

  4. 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.

  5. 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.

  6. 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.

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

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

    Julia // The Sunday Mode

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

  10. 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.”

  11. Super easy! And a new dinner hit!

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

  13. 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.

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

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