Kalyn's Kitchen

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! 

PIN Sesame Chicken and Broccoli Sheet Pan Meal to make it later!

Watch the video to see if you’d like to make
Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal!

 


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

Today I thought I’d remind you about this easy 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 having 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 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 process shots collage

How to Make Sesame Chicken and Broccoli Sheet Pan Meal:

(Scroll down for complete printable recipe with nutritional information.)

  1. Cut the chicken into pieces about 1 inch square.
  2. Mix the soy sauce, rice vinegar, sesame oil,  sugar-free maple syrup, sweetener 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.
  5. When the oven and baking sheet are hot, add the chicken and cook 8 minutes.
  6. Cut up the broccoli into bite-sized florets and toss with some peanut oil.
  7. 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.
  8. When it’s done, brush chicken and broccoli with the reserved glaze.
  9. Serve hot and enjoy; dinner is ready! 

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

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

Sesame Chicken and Broccoli Sheet Pan Meal

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, sweetener, maple syrup, 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: 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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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 Sheet Pan Meals to 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 Sesame Chicken and Broccoli Sheet Pan Meal

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    59 Comments on “Sesame Chicken and Broccoli Sheet Pan Meal (Video)”

  1. Trying this tonight with my kids — if all we have is frozen broccoli do you have any suggestions? I’m thinking I”ll make the broccoli in the microwave then add it to the pan when you say to add the regular broccoli. (Or should I defrost the broccoli in the fridge? Hmmn.)

    • I’m not completely sure how it will work with frozen broccoli; you might look through the comments to see if there are any that mentions that. I would probably thaw the broccoli but not pre-cook it.

  2. Is there any reason you couldn’t use chicken thighs? That’s all I happen to have at the moment.

  3. This was absolutely delicious and healthy too! Served it over brown rice! Will be making this again. Thank you for sharing.

  4. Hey, do you think tossing the broccoli in sesame oil in place of the peanut oil would work?

    • I’ve never used sesame oil as a cooking liquid like that. I think it would be pretty strong in flavor. I would google it to see what the smoke point is for sesame oil (the temperature where it will smoke.) It might not be suitable for this kind of cooking.

      If you don’t have peanut oil I’d probably use another type of neutral flavored oil that you could use for frying.

  5. Only comment I have is NEVER EVER use marinate left over unless you boil it to get rid of bacteria in meats, chicken, fish. Otherwise, going to make this recipe

    • Yes, I said this in the recipe: “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.” And :”When you’re ready to cook, drain the chicken in a colander placed in the sink.” So there was not a recommendation to use the marinade that had been on the chicken. Hope you enjoy the recipe.

  6. When do you add the syrup? It isn’t listed in the instructions anywhere.

  7. I made this for my family (picky eaters) and they loved it. I didn’t have peanut oil so I used olive oil and regular maple syrup. So yummy thank you!!

  8. Thanks for sharing! Does it keep long?

  9. This looks so good! What a great way to serve something flavorful, healthy, and affordable!