Healthy Sesame Chicken is a lighter take on a classic favorite, featuring tender chicken pieces coated in a sticky, sweet, and slightly nutty sesame sauce. The dish combines crunchy sesame seeds, a hint of garlic and ginger, and just the right amount of soy sauce to keep it full of flavor but without all the extra oil and sugar of the usual versions.
I love making this recipe because it feels like a treat but without the guilt. It’s quick to throw together on busy weeknights, and I often toss in some steamed broccoli or snap peas for an easy way to add veggies. For a little extra crunch, sprinkling on toasted sesame seeds right before serving never fails to make it feel special.
Whenever I serve Healthy Sesame Chicken, I like to pair it with fluffy brown rice or cauliflower rice to keep the meal balanced and filling. It’s a dish that friends always ask for again since it manages to be both comforting and fresh at the same time. This recipe is one of those staples I return to when I want something tasty and wholesome without a lot of fuss.
Key Ingredients & Substitutions
- Chicken breasts
- Boneless, skinless cuts are best for quick cooking and staying lean. You can swap for tofu or tempeh for a plant-based alternative that soaks up the sauce nicely.
- Vegetables
- Broccoli, bell peppers, carrots, and snap peas give a nice crunch and color. Feel free to use whatever you have—zucchini, mushrooms, or green beans work well too.
- Sauce ingredients
- Low sodium soy sauce keeps it healthy, but tamari is a great gluten-free switch. Honey and maple syrup both add natural sweetness; choose what matches your taste or diet.
- Rice
- Brown rice adds fiber and nuttiness. If short on time, try quick-cooking quinoa or cauliflower rice for a low-carb option.
How Can I Make the Stir-Fry Chicken Juicy and Flavorful?
Keeping the chicken tender is key for this dish. Here’s how I do it:
- Cut chicken into evenly sized pieces for quick, even cooking.
- Use medium-high heat and cook without stirring too much. Let it brown well on one side before flipping.
- Don’t overcrowd the pan; cook in batches if needed to avoid steaming the chicken instead of searing.
- Remove the cooked chicken before sautéing vegetables, then return it to the pan to finish cooking in the sauce.
This method seals in juices and ensures the chicken has a nice texture with plenty of flavor.
Equipment You’ll Need
- Large skillet or wok – Perfect for stir-frying chicken and veggies evenly without crowding.
- Cutting board and sharp knife – Makes chopping vegetables and chicken quick and safe.
- Mixing bowl – Handy for whisking the sauce ingredients smoothly.
- Measuring spoons and cups – Help you get the sauce balance just right.
- Spatula or wooden spoon – Great for stirring without scratching your pan.
Flavor Variations & Add-Ins
- Swap chicken for shrimp or tofu to fit your protein preference or make it pescatarian/vegetarian.
- Add chopped cashews or peanuts for extra crunch and a nutty flavor.
- Include sliced mushrooms or baby corn for more veggie variety and texture.
- Stir in a pinch of chili flakes or a splash of sriracha sauce if you like a bit of heat.
Healthy Sesame Chicken
Ingredients You’ll Need:
Main Dish:
- 2 cups cooked brown rice
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 cup broccoli florets
- 1/2 cup red bell pepper, chopped
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup carrots, diced
- 1/2 cup snap peas
- 3 green onions, sliced (for garnish)
- 2 teaspoons sesame seeds (for garnish)
- 2 tablespoons olive oil or sesame oil
For The Sauce:
- 1/4 cup low sodium soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon cornstarch mixed with 2 teaspoons water (optional, for thickening)
How Much Time Will You Need?
This recipe takes about 10-15 minutes to prepare and 15 minutes to cook, so you’ll have a delicious and healthy meal ready in around 30 minutes total.
Step-by-Step Instructions:
1. Cook the Rice:
Start by cooking the brown rice following the package instructions. Set it aside once done, so it’s ready when your chicken and veggies are cooked.
2. Make the Sauce:
In a small bowl, whisk together the low sodium soy sauce, honey (or maple syrup), rice vinegar, minced garlic, and grated ginger. If you like a thicker sauce, stir in the cornstarch-water mixture now.
3. Cook the Chicken:
Heat 1 tablespoon of your chosen oil in a large skillet or wok over medium-high heat. Add the bite-sized chicken pieces and cook for about 5-7 minutes, turning occasionally until they are browned and fully cooked through. Remove the chicken from the skillet and set aside.
4. Prepare the Vegetables:
Using the same skillet, add the remaining 1 tablespoon of oil. Toss in the broccoli, carrots, red and yellow bell peppers, and snap peas. Stir-fry for about 4-5 minutes until the vegetables are cooked but still crisp and colorful.
5. Combine and Simmer:
Return the cooked chicken to the skillet with the vegetables. Pour the sauce over everything and cook for another 2-3 minutes, stirring gently, until the sauce thickens slightly and coats all the ingredients evenly.
6. Serve and Garnish:
Plate the sesame chicken and vegetables over the cooked brown rice. Sprinkle with sesame seeds and sliced green onions for a fresh, tasty finish. Enjoy your healthy and flavorful meal!
Can I Use Frozen Chicken for This Recipe?
Yes! Just be sure to fully thaw the chicken in the fridge overnight before cooking. Pat it dry to remove excess moisture, which helps the chicken brown nicely.
Can I Make This Dish Ahead of Time?
Absolutely! Prepare the chicken and vegetables, then store everything separately in airtight containers in the fridge for up to 2 days. Reheat gently in a skillet, adding a splash of water or extra sauce if needed to keep it moist.
How Should I Store Leftovers?
Place leftovers in an airtight container and refrigerate for up to 3 days. Reheat in a skillet or microwave, stirring occasionally for even warming.
What Can I Substitute for Brown Rice?
You can swap brown rice with quinoa, cauliflower rice, or even white rice depending on your preference. Just adjust cooking times accordingly and enjoy!