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.
PIN Sesame Chicken and Broccoli Sheet Pan Meal!
Sesame Chicken is a favorite take-out dish with many people, and this easy Sesame Chicken and Broccoli Sheet Pan Meal will be perfect when you need a low-fuss low-carb dinner that’s also delicious! And I bet the whole family will like this easy dinner!
My 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 Sesame Chicken 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.) Then dinner can be on the table in less than 30 minutes!
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! I didn’t try this out on any kids, but I’m guessing it’s kid-friendly too. Keep this tasty recipe in mind whenever you need an easy meal that’s also healthy!
What ingredients do you need?
- 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 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 Broccoli is a well-loved side that often comes with take-out sesame chicken too.
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 Low-Carb and Keto Sheet Pan Meals for more tasty and family-friendly sheet pan meals!
How to make Sesame Chicken and Broccoli Sheet Pan Meal:
(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!
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 Cauliflower Rice with Basil, Parmesan, and Pine Nuts, Air Fryer Roasted Mushrooms, or Roasted Radishes with Soy Sauce and Sesame Seeds 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 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, or on Instagram 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 2022.
57 Comments on “Sesame Chicken and Broccoli Sheet Pan Meal (Video)”
Very tasty, easy cleanup, husband-approved…. this one’s a keeper. A sale on broccoli had me hunting, and your recipes are consistently a hit in our home. Thanks for this one, it’s going in my regular rotation!
So glad you’re enjoying the recipes and that you liked this one! Thanks for taking time to tell me!
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.
Is there any reason you couldn’t use chicken thighs? That’s all I happen to have at the moment.
I would probably trim the fat a bit if I used thighs, but I think boneless skinless thighs would work great in this recipe.
This was absolutely delicious and healthy too! Served it over brown rice! Will be making this again. Thank you for sharing.
So glad you enjoyed!
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.
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.
I was including that in sweeteners, but I edited to make it more clear. Thanks for catching that!
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!!
So glad to hear it was a hit!
Thanks for sharing! Does it keep long?
I’ve never had leftovers but I’m sure it would keep at least a day or two in the fridge.
This looks so good! What a great way to serve something flavorful, healthy, and affordable!
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 the timing that works for you.