Sheet Pan Sesame Chicken and Veggies

The perfect balance of savory sesame-glazed chicken and crispy oven-roasted vegetables, this dish is a weeknight dinner hero. Everything comes together on one pan, making cleanup a breeze and flavors meld effortlessly in the oven. Whether you’re cooking for the family or meal prepping for the week, this recipe is sure to satisfy your cravings while keeping things light and nutritious.

The homemade sesame sauce is a blend of sweet, tangy, and nutty notes that coat the chicken and veggies beautifully. It’s incredibly adaptable too, you can swap in your favorite vegetables or adjust the spice level with a pinch of red pepper flakes. Serve it over a bed of jasmine rice or quinoa for a complete meal, or enjoy it as is for a low-carb option that doesn’t sacrifice flavor.

Full Recipe:

Ingredients:

• 1 ½ lbs boneless skinless chicken breasts, cut into bite-sized pieces

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup sugar snap peas

• 2 medium carrots, sliced thin

• 2 tablespoons olive oil

• Salt and black pepper to taste

• Sesame seeds and green onions for garnish

For the Sesame Sauce:

• ¼ cup low-sodium soy sauce

• 1 tablespoon rice vinegar

• 2 tablespoons honey or maple syrup

• 2 teaspoons sesame oil

• 1 tablespoon fresh ginger, grated

• 2 cloves garlic, minced

• 1 tablespoon cornstarch + 2 tablespoons water (slurry)

Directions:

1. Preheat oven to 400°F (200°C).

2. In a small saucepan over medium heat, combine soy sauce, rice vinegar, honey, sesame oil, ginger, and garlic.

3. Bring to a gentle boil, then stir in the cornstarch slurry. Continue cooking for 1-2 minutes until thickened. Remove from heat and set aside.

4. Arrange chicken pieces and vegetables in a single layer on a large sheet pan. Drizzle with olive oil, and season with salt and pepper.

5. Pour half the sesame sauce over the chicken and veggies, tossing everything to coat evenly.

6. Bake for 25-30 minutes, flipping halfway through, until the chicken is cooked through and vegetables are tender-crisp.

7. Drizzle the remaining sauce over everything, then garnish with sesame seeds and chopped green onions. Serve hot with rice or quinoa if desired.

Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 315 kcal | Servings: 4 servings

Glazed Sesame Chicken with Roasted Rainbow Veggies

If you’re searching for a quick, healthy, and absolutely delicious dinner idea that won’t leave you with a sink full of dishes, this Sheet Pan Sesame Chicken and Veggies is exactly what you need. Bursting with savory, sweet, and slightly nutty flavors, this vibrant dish combines tender chicken bites with crisp, colorful vegetables, all cooked on one pan and coated in a luscious sesame glaze. Whether you’re a busy parent, a meal-prep pro, or simply someone who loves good food without the hassle, this recipe is a weeknight winner.

One of the standout aspects of this recipe is how balanced it is in terms of taste and nutrition. The sesame chicken is oven-roasted, not fried, and the accompanying vegetables retain both their vibrant color and nutrients thanks to the quick roasting time. With a sauce made from wholesome pantry staples like soy sauce, honey, sesame oil, garlic, and ginger, this dish has all the flavor depth of your favorite takeout with a fraction of the calories and sodium.

Why You’ll Love This Recipe

1. One-Pan Wonder:
Cooking everything on a single sheet pan means easy preparation and even easier cleanup. No juggling pots and pans or worrying about the timing of multiple elements.

2. Perfect for Meal Prep:
This recipe stores and reheats beautifully, making it ideal for meal prepping. Divide leftovers into containers, and you’ve got lunch or dinner ready for the next few days.

3. Family Friendly:
With its sweet and savory flavor profile, this dish is a hit with both adults and kids. The glazed chicken is juicy and flavorful, while the roasted vegetables offer just the right amount of crunch.

4. Versatile:
Not a fan of broccoli? Swap it out for zucchini or mushrooms. Want to add a bit of heat? Add a pinch of red pepper flakes to the sauce. You can easily customize the veggies or adjust the seasoning to suit your palate.

Nutritional Benefits

This dish isn’t just tasty, it’s packed with nutrients:

• Chicken breast is a lean source of protein that helps with muscle growth and repair.

• Broccoli is rich in fiber, vitamin C, and antioxidants that support immune health.

• Bell peppers add a sweet crunch and are high in vitamins A and C.

• Carrots are loaded with beta-carotene and are excellent for eye health.

• Snap peas bring in freshness, fiber, and a good dose of plant-based protein.

Additionally, using sesame oil and seeds adds healthy fats and a signature toasted flavor that makes the dish truly special.

Cooking Tips & Tricks

Use Fresh Veggies:
While frozen vegetables can be convenient, they tend to release more water during cooking and may not roast as well. Fresh vegetables are ideal for getting that slightly caramelized, crisp texture.

Don’t Overcrowd the Pan:
Make sure your ingredients are spread in a single layer with a bit of space in between. Overcrowding the pan will steam the veggies and chicken instead of roasting them, which can lead to sogginess.

Control the Sweetness:
The honey in the sauce adds a subtle sweetness that balances out the saltiness of the soy sauce. If you prefer a more savory dish, reduce the honey to 1 tablespoon or substitute with a sugar-free alternative like monk fruit syrup.

Double the Sauce:
If you’re someone who loves saucy dishes, feel free to double the sauce recipe. Reserve half for drizzling on top after baking to amp up the flavor without overcooking the glaze.

Serving Suggestions:
This sesame chicken and veggie combo goes beautifully with a base of jasmine rice, brown rice, or even quinoa. For a low-carb version, serve it over cauliflower rice or a bed of fresh greens.

Ideal for Any Occasion

This dish is incredibly adaptable. It’s perfect for:

• Busy Weeknights: Toss everything on a pan, pop it in the oven, and dinner is done in under an hour.

• Meal Prep Sundays: Make a double batch and portion it into meal prep containers for the week.

• Casual Gatherings: Serve it as part of an Asian-inspired dinner spread with sides like edamame, miso soup, or veggie dumplings.

• Light Lunches: Use leftovers to make a wrap or salad for a quick, healthy lunch option.

Variations and Add-Ins

Want to change things up? Here are some tasty ideas:

• Add Pineapple Chunks: A pop of tropical sweetness balances out the savory flavors.

• Use Chicken Thighs: For a juicier texture and richer flavor, boneless skinless chicken thighs work great.

• Add Crunch with Cashews or Almonds: Sprinkle roasted nuts over the dish before serving for added texture and flavor.

• Go Vegan: Replace the chicken with firm tofu cubes or tempeh and swap the honey with maple syrup for a fully plant-based version.

• Spice It Up: Add a teaspoon of sriracha or a dash of chili flakes to the sauce for a spicy kick.

Storage and Reheating

Storage:
Let leftovers cool completely before storing them in an airtight container. Refrigerate for up to 4 days.

Reheating:
Microwave on medium heat for 2-3 minutes or reheat in a 350°F (175°C) oven for 10-15 minutes until heated through. Add a splash of water or extra sauce to keep things moist.

Freezing:
You can freeze this dish, though the vegetables may lose a bit of their crisp texture. Freeze in an airtight container for up to 2 months. Thaw in the fridge overnight before reheating.

Make It a Full Meal

To round out your sesame chicken and veggies, consider pairing it with:

• Steamed jasmine or brown rice

• Garlic stir-fried bok choy or spinach

• A crisp cucumber salad with rice vinegar dressing

• Miso soup or egg drop soup

• Pickled ginger or kimchi for a tangy contrast

These additions complement the Asian flavor profile and enhance the meal experience.

Conclusion

Sheet Pan Sesame Chicken and Veggies isn’t just a recipe, it’s a lifestyle saver. It ticks all the boxes: simple ingredients, minimal cleanup, bold flavors, and balanced nutrition. The combination of juicy chicken, fresh veggies, and a homemade sesame glaze creates a mouthwatering experience that feels indulgent yet remains wholesome.

Whether you’re looking for a quick fix after a long day or something to impress guests without the stress, this dish is bound to become a staple in your kitchen. It’s colorful, customizable, and incredibly satisfying and most importantly, it brings the joy back to cooking and eating at home.

So the next time you’re craving Asian-inspired comfort food without the takeout bill or the extra calories, grab a sheet pan and whip up this flavorful favorite. One bite, and you’ll understand why it’s a go-to for so many home cooks.