Healthy Sesame Chicken
Healthy Sesame Chicken is a tasty and lighter take on a classic favorite that’s both crispy and packed with flavor. The chicken is usually coated in a crunchy sesame seed…
Tip: save now, cook later.Healthy Sesame Chicken is a tasty and lighter take on a classic favorite that’s both crispy and packed with flavor. The chicken is usually coated in a crunchy sesame seed crust and tossed in a sweet and tangy sauce that’s just right—not too heavy or greasy.
I love making this dish when I want something comforting but also want to keep things on the healthier side. The sesame seeds give it a nice nutty crunch that makes every bite satisfying, and I often add some steamed veggies on the side to keep it fresh and balanced.
One of my favorite ways to enjoy Healthy Sesame Chicken is over a bed of fluffy rice or even with some quinoa for a bit of extra protein. It’s a recipe that’s always a hit with family and friends because it feels like a treat but doesn’t leave you feeling weighed down. Plus, it comes together pretty quickly, which is perfect for busy nights.
Key Ingredients & Substitutions for Healthy Sesame Chicken
Chicken breast: Using boneless, skinless chicken breast keeps it lean and tender. You can swap for chicken thighs if you prefer juicier meat.
Soy sauce: Low-sodium soy sauce helps control salt without losing flavor. Tamari or coconut aminos work great for gluten-free options.
Sesame oil: Toasted sesame oil adds that classic nutty taste. Don’t substitute it with regular oil, as it’s key to the flavor.
Honey or maple syrup: Both give the sauce a touch of sweetness. Maple syrup is a great vegan option.
Vegetables: Broccoli, snap peas, and red bell pepper offer crunch and color. Feel free to use other crisp veggies like carrots or green beans.
Rice: Jasmine or basmati rice pairs well, but cauliflower rice keeps it low-carb and light.
How Can I Get the Perfect Sauce Thickness and Shine?
Thickening the sauce just right makes a big difference here. Using cornstarch slurry is the secret.
- Mix cornstarch with cold water before adding it to the pan; this stops lumps.
- Pour the slurry over the hot chicken and veggies and stir quickly.
- Cook just 1-2 minutes until the sauce becomes glossy and coats everything nicely.
- Avoid overcooking or the sauce can turn too thick or clumpy.
Equipment You’ll Need
- Large skillet or wok – perfect for stir-frying chicken and veggies evenly.
- Mixing bowl – great for marinating the chicken so it soaks up flavor.
- Whisk or fork – helps mix the cornstarch slurry smoothly without lumps.
- Measuring spoons – for adding precise amounts of sauces and oils.
- Sharp knife and cutting board – make cutting vegetables and chicken easier and safer.
Flavor Variations & Add-Ins
- Swap chicken with firm tofu or tempeh for a vegetarian-friendly version that still soaks up the sauce well.
- Add sliced mushrooms for an earthy taste and extra texture.
- Use cashews or sliced almonds to add crunch and a nutty complement to sesame seeds.
- Stir in a pinch of red pepper flakes or sriracha for a spicy kick when you want more heat.
Healthy Sesame Chicken
Ingredients You’ll Need:
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 2 tsp toasted sesame oil
- 1 tbsp cornstarch
- 1 tbsp olive oil or avocado oil (for cooking)
- 2 cups broccoli florets
- 1 cup snap peas or snow peas
- 1/2 red bell pepper, thinly sliced
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp water
- 1 tsp cornstarch (mixed with 1 tbsp water for slurry)
- 2 tbsp toasted sesame seeds
- 2 cups cooked jasmine or basmati rice (or cauliflower rice for a lower-carb option)
Time Needed
This recipe takes about 10 minutes to prep, plus 10 minutes to cook. Don’t forget to marinate the chicken for at least 15 minutes ahead — this helps the flavors soak in. Altogether, you’ll have a tasty meal ready in around 30-35 minutes.
Step-by-Step Instructions:
1. Marinate the Chicken
In a medium bowl, mix the chicken pieces with 1 tbsp soy sauce, 1 tbsp rice vinegar, honey or maple syrup, and 1 tbsp cornstarch. Stir well to coat all the chicken. Let it sit for at least 15 minutes to soak up flavors.
2. Cook the Chicken
Heat olive or avocado oil in a large pan or wok over medium-high heat. Add the marinated chicken pieces and cook them until they are nicely browned and fully cooked through, about 6-8 minutes. Remove the chicken from the pan and set it aside.
3. Stir-Fry the Vegetables and Garlic
In the same pan, add a little more oil if you need it. Toss in the minced garlic and grated ginger, cooking for about 30 seconds until fragrant. Then add broccoli florets, snap peas, and red bell pepper slices. Stir-fry the veggies for 4-5 minutes until they are tender but still crisp.
4. Combine Chicken and Sauce
Put the cooked chicken back into the pan with the vegetables. In a small bowl, whisk together the remaining 1 tbsp soy sauce, toasted sesame oil, and cornstarch slurry (1 tsp cornstarch mixed with 1 tbsp water). Pour this sauce over the chicken and veggies. Stir everything well and cook for 2 more minutes, until the sauce thickens and lightly clings to all the ingredients.
5. Serve and Garnish
Spoon the sesame chicken mixture over cooked jasmine or basmati rice (or cauliflower rice if you prefer). Finally, sprinkle toasted sesame seeds on top to add a nutty crunch before serving. Enjoy your healthy and delicious meal!
Can I Use Frozen Chicken for This Recipe?
Yes, you can! Just make sure to fully thaw the chicken in the fridge overnight before marinating and cooking. This helps it cook evenly and absorb the flavors better.
Can I Make Healthy Sesame Chicken Ahead of Time?
Absolutely! Prepare the chicken and vegetables ahead, then store in an airtight container in the fridge for up to 2 days. Reheat gently on the stove, adding a splash of water or broth if the sauce thickens too much.
What’s the Best Way to Store Leftovers?
Keep leftovers in a sealed container in the fridge for up to 3 days. Reheat on the stove or in the microwave until warmed through, stirring occasionally for even heating.
Can I Substitute Vegetables in This Recipe?
Definitely! Feel free to swap in other crisp veggies like carrots, green beans, or mushrooms based on what you have or prefer. Just adjust cooking time to keep them tender-crisp.