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! And chicken and broccoli are probably ingredients you often have in the house and I bet the whole family will love this easy dinner.
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Sesame Chicken is a favorite take-out dish with many people, and this Sesame Chicken and Broccoli Sheet Pan Meal will be perfect when you need an extra easy low-carb dinner that’s also something the whole family will like!
My sheet pan meal has similar flavors to the take-out Sesame Chicken 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.)
- 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)
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 can you make this Sheet Pan Sesame Chicken meal 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 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 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!
Make it a Low-Carb Meal:
This sheet pan meal with Sesame Chicken and Broccoli can probably be a meal on it’s own, but if you’d like to add something else it would taste great with Thai Cucumber Salad, Air Fryer Roasted Mushrooms, or Sugar Snap Pea Salad for a more substantial meal.
More Sheet Pan Meals you Might Like:
- Italian Sausage and Sweet Mini-Peppers Sheet Pan Meal
- Roasted Asian Shrimp and Brussels Sprouts Sheet Pan Meal
- Roasted Lemon Chicken and Green Beans Sheet Pan Meal
- Cheesy Zucchini and Sausage Sheet Pan Meal
- Cabbage and Sausage Sheet Pan Meal
Sesame Chicken and Broccoli Sheet Pan Meal
Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs!
- 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 Sesame Chicken and Broccoli Sheet Pan Meal recipe would be great for any low-carb diet or low-glycemic diet, including 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 2023.
57 Comments on “Sesame Chicken and Broccoli Sheet Pan Meal (Video)”
This recipe is simple and delicious as written. It was a hit with my family! Thank you.
So glad you liked it!
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.
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!!!!
Thanks for that nice feedback Toni! So glad the recipes are useful for you and that you’re enjoying them!
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.
Hope you enjoy Christine!
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.
So glad you enjoyed it!
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!
Thanks Lynne. That means a lot coming from you and of course I am so glad you enjoyed it!
I’ve made this several times and my family love it! I serve it over cauliflower rice,
So glad you guys are enjoying it Kay! Great idea to serve over cauliflower rice for a complete meal!
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.
What would you recommend as a substitute for peanut oil?
Any neutral-flavored vegetable oil will work. I’d probably use avocado oil or grapeseed oil if you have one of those, but any vegetable oil will work.
Super easy! And a new dinner hit!
Glad you liked it!
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.”
Thank you for this recipe. I recently switched to Stevia and am always on the look out for recipes that include it.
Glad you like it!
Ooo this looks really good and I wouldn’t think to use Stevia either!
Glad you like it!
This is my first attempt to use Pinterest. Looking forward to it.
Pinterest can be fun. It’s mostly used as a giant search engine now. Just type what you’re looking for at the top and you should find some interesting stuff!
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?
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.
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.
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.
So glad you are enjoying the recipes, and that the family enjoyed this one. I know it can be a challenge with kids and veggies! Good idea to use the coconut aminos!
This is just the weekend dinner idea I was looking for 🙂
Glad you like it!
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.
Thanks Lydia, so glad you like it!