Healthy Sesame Chicken is a lighter take on the classic takeout favorite that still has all the flavors you love. Tender pieces of chicken are coated in a flavorful sauce made with sesame oil, soy sauce, and a touch of sweetness, then sprinkled with toasted sesame seeds for that perfect little crunch.
I love making this dish because it comes together quickly and feels like a special treat without the heaviness of fried chicken. A little tip I always follow is to marinate the chicken just long enough to soak up all the flavors but not too long that it becomes soggy. It really makes a difference!
My favorite way to enjoy Healthy Sesame Chicken is over a bed of steamed rice with some bright green broccoli on the side. It’s simple, satisfying, and I always feel good eating it. Plus, it’s a great dish to make when I want something delicious and nourishing without too much fuss.
Key Ingredients & Substitutions for Healthy Sesame Chicken
Chicken breasts: Using boneless, skinless chicken keeps this meal lean and healthy. You can swap for chicken thighs if you like a juicier texture.
Vegetables: Broccoli and bell peppers add crunch and color. Feel free to use snap peas, carrots, or zucchini instead, based on what you have.
Soy sauce or tamari: Tamari is great if you need gluten-free. If you want less salt, look for low-sodium options for either.
Sauce sweeteners: Honey and maple syrup both bring natural sweetness. Maple syrup is vegan-friendly, while honey adds a floral touch.
Thickener: Cornstarch works well to thicken the sauce. Arrowroot powder is a good alternative if you want a slightly clearer sauce.
Rice: Jasmine or basmati rice adds a fragrant base. For lower carbs, swap for cauliflower rice or quinoa.
How Do You Get the Sauce Thick and Flavorful Without Burning?
Making sure the sauce thickens without sticking or burning is key here. Follow these tips:
- Whisk the sauce ingredients (soy sauce, honey, vinegar, sesame oil, cornstarch, water) well before adding it to the pan. This prevents lumps.
- After cooking chicken and veggies, pour the sauce over while the pan is still hot, then stir constantly.
- Cook the mixture on medium to medium-low heat to avoid burning. The sauce will thicken in 2-3 minutes.
- If the sauce gets too thick, add a little extra water to loosen it up.
- Keep stirring gently so the sauce coats everything evenly without sticking.
Equipment You’ll Need
- Large skillet or wok – perfect for cooking chicken and stir-frying veggies quickly and evenly.
- Wooden spoon or spatula – great for stirring without scratching your pan.
- Small mixing bowl – to whisk together the sauce ingredients smoothly.
- Measuring spoons and cups – to keep your sauce balanced every time.
- Knife and cutting board – for chopping chicken and slicing veggies safely.
Flavor Variations & Add-Ins
- Swap chicken for tofu or tempeh to make this dish vegetarian and still packed with protein.
- Add cashews or sliced almonds for a nice crunch and extra texture.
- Mix in baby corn or snap peas for a sweeter, crisp veggie boost.
- Use chili flakes or fresh sliced chili if you like a bit of heat in your sesame chicken.
Healthy Sesame Chicken Recipe
Ingredients You’ll Need:
For the Chicken and Veggies:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil or avocado oil
- 1 cup broccoli florets
- 1 small red bell pepper, sliced
- 1 small yellow bell pepper, sliced
- 1 small onion, sliced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 2 green onions, sliced (for garnish)
- 1 tablespoon sesame seeds (for garnish)
For the Sauce:
- 1/4 cup low-sodium soy sauce or tamari (for gluten-free)
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 tablespoon cornstarch or arrowroot powder
- 1/4 cup water
For Serving:
- 2 cups cooked jasmine or basmati rice
Time You’ll Need:
About 25 minutes total: 10 minutes for prep and 15 minutes for cooking. This includes chopping the ingredients and stir-frying everything to perfection.
Step-by-Step Instructions:
1. Make the Sauce:
In a small bowl, whisk together the soy sauce, honey, rice vinegar, toasted sesame oil, cornstarch, and water until everything is smooth and well combined. Set this sauce aside for later.
2. Cook the Chicken:
Heat olive or avocado oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for about 5 to 7 minutes, stirring occasionally, until the chicken is golden brown and completely cooked through. Remove the chicken from the skillet and set it aside.
3. Sauté the Aromatics:
In the same skillet, add a little more oil if needed. Add the minced garlic and fresh ginger and sauté for about 30 seconds until you can smell their lovely aroma. Be careful not to burn them.
4. Cook the Vegetables:
Throw in the broccoli florets, red and yellow bell peppers, and sliced onion. Stir-fry everything for 4 to 5 minutes until the veggies are tender but still crisp.
5. Combine Chicken and Sauce:
Put the cooked chicken back into the skillet with the vegetables. Pour the prepared sauce over it all. Stir everything together to coat the chicken and veggies well with the sauce.
6. Finish Cooking:
Cook the mixture for another 2 to 3 minutes, stirring occasionally, until the sauce thickens nicely and clings to the chicken and vegetables.
7. Garnish and Serve:
Turn off the heat and sprinkle the sliced green onions and sesame seeds on top. Serve your healthy sesame chicken hot over a bed of cooked jasmine or basmati rice. Enjoy!
Can I Use Frozen Chicken for This Recipe?
Yes, you can! Just be sure to thaw it fully in the fridge overnight or use the cold water thawing method before cooking. Pat the chicken dry to avoid excess moisture in the pan.
Can I Make Healthy Sesame Chicken 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 with a splash of water to loosen the sauce.
How Should I Store Leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. When reheating, warm on the stove or microwave, stirring occasionally to heat evenly.
Can I Substitute the Vegetables?
Definitely! Swap in your favorite veggies like snap peas, carrots, or zucchini depending on what you have. Just adjust cooking time to keep them tender but crisp.
