Sheet Pan Sesame Chicken & Veggies – Easy One-Pan Dinner Recipe

Finding the perfect balance between a healthy, flavorful, and easy-to-make meal can be challenging, especially on busy weeknights. This Sheet Pan Sesame Chicken & Veggies recipe is a game-changer, offering a nutritious and delicious meal with minimal effort. The combination of juicy, tender chicken and roasted vegetables tossed in a savory sesame sauce makes this dish a must-try.

One of the biggest advantages of this recipe is that it requires just one pan, which means less prep work, minimal cleanup, and a quick cooking process. Unlike traditional stovetop stir-fries, this sheet pan version allows you to simply toss everything onto a baking sheet and let the oven do the work. No need to stand over a hot stove stirring constantly—just prep, bake, and enjoy!

Another great feature of this recipe is its versatility. Whether you’re cooking for your family, meal-prepping for the week, or just need a quick and satisfying dinner, this dish checks all the boxes. Plus, it’s easily customizable—you can swap out the vegetables, change up the protein, or add a little heat for an extra kick.

The sesame sauce, a perfect balance of soy sauce, honey, rice vinegar, garlic, and ginger, ties everything together with a rich umami flavor and a touch of sweetness. The cornstarch thickens it just enough to coat every bite beautifully, creating a restaurant-quality dish in the comfort of your own home.

If you’re looking for a simple yet satisfying meal that delivers bold flavors, nourishing ingredients, and easy cleanup, this Sheet Pan Sesame Chicken & Veggies is a recipe you’ll want to keep in your regular rotation.

Why You’ll Love This Recipe

There are many reasons why this dish stands out, but here are some of the top reasons you’ll love it:

1. Quick and Easy – This recipe comes together in just 30 minutes, making it perfect for busy weeknights. There’s minimal chopping, and most of the cooking happens in the oven, giving you time to unwind while dinner bakes.
2. One-Pan Wonder – Everything cooks on a single sheet pan, which means fewer dishes to wash and an easier cleanup process. No need for multiple pots and pans!
3. Healthy and Nutritious – Packed with lean protein from chicken and an assortment of colorful vegetables, this meal is nutrient-dense, balanced, and satisfying.
4. Deliciously Flavorful – The savory-sweet sesame sauce coats the chicken and veggies beautifully, offering a delicious balance of soy, garlic, ginger, and honey that keeps you coming back for more.
5. Customizable – Whether you prefer different vegetables, want to swap the chicken for shrimp or tofu, or add more spice, this recipe can easily be tailored to suit your preferences.
6. Great for Meal Prep – This dish stores well in the fridge, making it an excellent choice for meal prep lunches and dinners throughout the week.
7. Kid-Friendly – The mild, slightly sweet sesame sauce makes this dish a hit with both adults and kids. It’s a great way to encourage little ones to eat more veggies.
8. Perfect for Any Occasion – Whether you’re making a quick family dinner, meal prepping for the week, or serving up something simple yet impressive for guests, this recipe delivers on all fronts.

Health Benefits

Eating a balanced meal is important for overall health, and this Sheet Pan Sesame Chicken & Veggies offers a variety of health benefits thanks to its nutritious ingredients.

1. Lean Protein from Chicken

Chicken breast is an excellent source of lean protein, which is essential for muscle growth, tissue repair, and overall body function. It helps keep you feeling full and satisfied without adding excessive calories or unhealthy fats.

2. Nutrient-Packed Vegetables

The combination of broccoli, red bell pepper, and carrots provides a wealth of vitamins and minerals.

• Broccoli is high in fiber, vitamin C, and antioxidants, which support immune health and digestion.
• Red bell peppers are loaded with vitamin A and vitamin C, helping with skin health and immune function.
• Carrots contain beta-carotene, which promotes eye health and reduces inflammation.

3. Heart-Healthy Fats

The sesame oil and olive oil in this recipe contain healthy monounsaturated and polyunsaturated fats, which are good for heart health and can help reduce bad cholesterol levels.

4. Low in Processed Ingredients

Unlike takeout meals that may contain excess sodium, unhealthy fats, and artificial additives, this homemade version allows you to control the ingredients and make a cleaner, healthier meal.

5. Balanced Macronutrients

This dish provides a balanced ratio of protein, healthy fats, and carbohydrates, keeping your energy levels stable throughout the day.

Preparation Time, Servings, and Nutritional Information

Preparation Time

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Servings

• Servings: 4

Nutritional Information (Per Serving)

• Calories: Approximately 320
• Protein: 35g
• Carbohydrates: 25g
• Fat: 10g
• Fiber: 4g
• Sugar: 8g
• Sodium: 600mg

Ingredients List

The Chicken & Veggies

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup carrots, julienned
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper

The Sesame Sauce

• ¼ cup low-sodium soy sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 tsp cornstarch + 2 tbsp water (to thicken)

 Garnish

• 1 tbsp sesame seeds
• 2 green onions, chopped

Step-By-Step Cooking Instructions

Step 1: Preheat and Prepare the Baking Sheet

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray to prevent sticking.

Step 2: Prepare the Chicken and Vegetables

In a large bowl, toss the chicken, broccoli, red bell pepper, and carrots with olive oil, salt, and black pepper. Mix well to ensure that everything is evenly coated. Spread the mixture out onto the prepared baking sheet in a single layer to allow even roasting.

Step 3: Roast the Chicken and Vegetables

Place the sheet pan in the preheated oven and roast for 15–20 minutes, or until the chicken is fully cooked and the vegetables are tender. Be sure to stir everything halfway through to ensure even cooking.

Step 4: Prepare the Sesame Sauce

While the chicken and vegetables are roasting, prepare the sauce. In a small saucepan over medium heat, combine the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Stir until everything is well blended.

Step 5: Thicken the Sauce

In a separate small bowl, mix 1 teaspoon of cornstarch with 2 tablespoons of water to create a slurry. Slowly add this mixture to the saucepan, stirring constantly. Allow the sauce to cook for 1–2 minutes until it thickens.

Step 6: Coat the Chicken and Vegetables with Sauce

Once the chicken and vegetables are done, remove the baking sheet from the oven. Drizzle the thickened sesame sauce over everything, then toss gently to coat.

Step 7: Garnish and Serve

Sprinkle with sesame seeds and chopped green onions for added flavor and texture. Serve immediately.

How to Serve

This Sheet Pan Sesame Chicken & Veggies is delicious on its own, but there are many ways to serve it to create a more filling and satisfying meal. Here are some ideas to enhance your dish:

1. Serve Over Rice

Pairing this dish with steamed white rice, brown rice, or jasmine rice makes it a complete and well-rounded meal. The rice absorbs the flavorful sesame sauce, making every bite more delicious. If you want a low-carb option, try serving it over cauliflower rice instead.

2. Serve with Noodles

For a fun twist, serve this dish over stir-fried noodles, soba noodles, or whole wheat spaghetti. Tossing the noodles with the sesame sauce before serving adds extra flavor and texture.

3. Wrap it in Lettuce Cups

If you prefer a lighter and fresher alternative, serve the chicken and veggies in crisp lettuce leaves for a delicious and low-carb lettuce wrap.

4. Make It a Bowl

Create a healthy and customizable bowl by adding a base of rice or quinoa, then topping it with the sesame chicken and veggies. Add some extras like avocado, shredded carrots, or edamame for more variety.

5. Pair with a Side Salad

A fresh, crunchy salad with cabbage, cucumbers, and a sesame dressing complements the rich flavors of the dish. It’s a great way to add even more veggies to your meal.

Pairing Suggestions

Pairing this Sheet Pan Sesame Chicken & Veggies with the right sides and beverages can enhance the dining experience. Here are some great options:

1. Side Dishes

• Steamed or Fried Rice – A simple bowl of white, brown, or cauliflower rice works perfectly. For a flavorful option, try garlic fried rice or coconut rice.
• Asian Slaw – A light and refreshing cabbage slaw with sesame dressing complements the flavors of the dish.
• Egg Rolls or Spring Rolls – If you’re serving this meal for a family dinner or gathering, a side of crispy egg rolls or fresh spring rolls adds a nice touch.
• Miso Soup – A warm bowl of miso soup makes for a comforting and traditional pairing.

2. Beverage Pairings

• Green Tea – A cup of hot or iced green tea pairs beautifully with the sesame flavors.
• White Wine – A light, crisp white wine like Sauvignon Blanc or Riesling balances the dish’s savory and slightly sweet flavors.
• Sparkling Water with Lemon – A simple sparkling water with lemon or lime cleanses the palate and enhances the flavors of the meal.

Storage, Freezing & Reheating Instructions

If you have leftovers, this dish stores well and reheats beautifully. Here’s how to properly store, freeze, and reheat your meal for the best results.

1. Storage Instructions

• Allow the dish to cool completely before storing it.
• Transfer the chicken and veggies into an airtight container and store them in the refrigerator.
• This meal stays fresh for up to 4 days in the fridge.

2. Freezing Instructions

• If you want to freeze this meal, place the cooled chicken and veggies into a freezer-safe container or zip-top bag.
• Remove as much air as possible before sealing the bag to prevent freezer burn.
• Label with the date and freeze for up to 3 months.

3. Reheating Instructions

• Microwave: Place the chicken and veggies in a microwave-safe dish and cover with a damp paper towel. Heat for 1–2 minutes, stirring halfway through.
• Oven: Preheat the oven to 350°F (175°C) and bake for 10 minutes, or until heated through.
• Stovetop: Warm in a skillet over medium heat for 5–7 minutes, stirring occasionally. If the sauce thickens too much, add a splash of water or soy sauce to loosen it up.

Common Mistakes to Avoid

Even with an easy recipe like this one, small mistakes can affect the final result. Here are some common pitfalls and how to avoid them:

1. Overcrowding the Sheet Pan

If you pile everything together too closely, the chicken and veggies will steam instead of roast, resulting in a soggy texture. Make sure the ingredients are spread in a single layer with space between them.

2. Using Too Much Sauce Before Baking

Adding too much sauce before baking can make the veggies mushy and prevent them from caramelizing. It’s best to bake the chicken and veggies first, then toss with the sauce after cooking.

3. Overcooking the Chicken

Chicken breast can dry out quickly if overcooked. Be sure to check for doneness at the 15-minute mark, especially if your chicken pieces are small.

4. Skipping the Cornstarch in the Sauce

The cornstarch helps the sauce thicken and coat the chicken and veggies evenly. Without it, the sauce may be too runny.

5. Forgetting to Stir the Vegetables Midway

Stirring the veggies halfway through baking ensures even cooking and caramelization.

Pro Tips

Want to take your Sheet Pan Sesame Chicken & Veggies to the next level? Try these expert tips:

1. Marinate the Chicken for Extra Flavor

If you have extra time, marinate the chicken in a mix of soy sauce, garlic, ginger, and sesame oil for 30 minutes before baking. This deepens the flavors.

2. Add a Crunchy Topping

For added texture, sprinkle crushed peanuts, cashews, or crispy fried onions on top before serving.

3. Make It Spicy

Love heat? Add red pepper flakes, Sriracha, or a drizzle of chili oil to the sauce for a spicy kick.

4. Try Different Vegetables

Swap in zucchini, asparagus, mushrooms, snap peas, or bok choy based on what’s in season.

5. Use Chicken Thighs for More Juiciness

If you prefer a juicier cut, substitute chicken breast with boneless, skinless chicken thighs. They have more fat, making them more flavorful and tender.

Frequently Asked Questions (FAQs)

1. Can I Use Frozen Vegetables?

Yes, but fresh veggies will roast better. If using frozen, make sure to thaw and pat them dry to prevent excess moisture.

2. Can I Make This Dish Ahead of Time?

Yes! You can chop the vegetables and prepare the sauce in advance. Store them separately in the fridge and assemble when ready to cook.

3. What Can I Use Instead of Chicken?

Try shrimp, tofu, beef, or even salmon for a different protein option. Adjust cooking times accordingly.

4. How Can I Make This Dish Gluten-Free?

Use gluten-free soy sauce or coconut aminos instead of regular soy sauce.

5. Can I Double the Recipe?

Yes! Just use two baking sheets to avoid overcrowding and ensure even roasting.

Conclusion & Call to Action

This Sheet Pan Sesame Chicken & Veggies is a perfect weeknight meal—simple, flavorful, and packed with nutrients. With its easy one-pan method, minimal cleanup, and bold sesame flavors, it’s bound to become a regular in your meal rotation.

Now it’s your turn! Try this recipe today and let us know how it turned out. Did you add any extra ingredients or try a new variation? Share your experience in the comments! If you loved it, don’t forget to share this recipe with your friends and family. Happy cooking!

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