Sesame Chicken and Broccoli Sheet Pan Meal (Video)
This Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs!
This easy Sesame Chicken and Broccoli Sheet Pan Meal will be perfect for times when you need a low-fuss low-carb dinner that’s also delicious! My low-carb 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 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 whenever you need an easy meal that’s also healthy!
What ingredients do you need for this recipe?
- chicken breasts
- Peanut Oil (affiliate link)
- Black Sesame Seeds (affiliate link)
- soy sauce, preferably Gluten-Free Soy Sauce (affiliate link)
- Unseasoned Rice Vinegar (affiliate link)
- Asian sesame oil (affiliate link)
- Monkfruit Sweetener (affiliate link), or sweetener of your choice
- Sugar-Free Maple Syrup (affiliate link)
- Garlic Powder (affiliate link)
How can you make this recipe 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.
Want more low-carb sheet pan meals?
Check out Low-Carb and Keto Sheet Pan Meals for more tasty and family-friendly sheet pan meals!
How to make this recipe:
(Scroll down for complete printable recipe with nutritional information.)
- Cut the chicken into pieces about 1 inch square.
- Mix the 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 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.
- 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.
- Serve hot and enjoy; 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:
- 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)
- 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
- 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
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.
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 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 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 can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This recipe was posted in 2017. It was last updated with more information in 2021.