Sheet Pan Sesame Chicken and Veggies

The best dinners are the ones that are both simple to make and packed with flavor and this Sheet Pan Sesame Chicken and Veggies checks all the boxes. With tender chunks of chicken, crisp-tender roasted vegetables, and a sweet-savory sesame glaze, this dish delivers on taste without the stress of a sink full of dishes.

This one-pan wonder is not only a dream for weeknight dinners, but also ideal for meal prep and feeding a hungry crowd. It’s easy to customize with your favorite veggies or protein, and you can even make it gluten-free by using tamari in place of soy sauce. Delicious served over brown rice or quinoa, this meal is as nourishing as it is satisfying.

Full Recipe:

Ingredients:

1 ½ lbs boneless skinless chicken breasts, cut into 1-inch pieces
2 cups broccoli florets
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 zucchini, sliced into half moons
1 ½ tablespoons olive oil
1 tablespoon sesame oil
2 tablespoons low-sodium soy sauce
2 tablespoons hoisin sauce
1 tablespoon honey
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
1 tablespoon sesame seeds
Green onions, chopped (for garnish)
Salt and pepper, to taste
Cooked brown rice or quinoa, for serving (optional)

Directions:

Preheat oven to 400°F (200°C) and line a large sheet pan with parchment paper.
In a small bowl, whisk together soy sauce, hoisin sauce, honey, garlic, ginger, and sesame oil to create the sesame sauce.
Place the chopped chicken in a bowl and pour half of the sauce over it. Toss to coat.
Spread the chicken evenly on one side of the sheet pan.
In another bowl, toss the vegetables with olive oil and a pinch of salt and pepper. Spread them out on the other side of the sheet pan.
Roast in the oven for 20-25 minutes, tossing once halfway through, until the chicken is cooked through and vegetables are tender.
Drizzle remaining sesame sauce over the cooked chicken and vegetables.
Sprinkle with sesame seeds and chopped green onions.
Serve hot over brown rice or quinoa if desired.

Prep Time: 15 minutes | Cooking Time: 25 minutes | Total Time: 40 minutes
Kcal: 320 kcal | Servings: 4 servings

Sheet Pan Sesame Chicken and Veggies: A One-Pan Wonder for Busy Weeknights

In the world of weeknight meals, the sheet pan dinner reigns supreme and for good reason. It’s easy to prepare, requires minimal cleanup, and brings together an entire balanced meal on a single tray. Among the many options out there, Sheet Pan Sesame Chicken and Veggies is a standout. This dish blends bold, Asian-inspired flavors with fresh vegetables and tender, roasted chicken in a sweet and savory sesame glaze. It’s fast, flavorful, and incredibly satisfying.

Whether you’re a busy parent juggling school pickups and meetings or a meal prepper looking for a reliable go-to dish, this recipe delivers. Packed with protein, fiber-rich vegetables, and a perfectly balanced sauce, it’s the kind of meal that feels indulgent without being heavy or unhealthy.

Why You’ll Love This Recipe

There are many reasons to make this sheet pan sesame chicken recipe a staple in your kitchen. Let’s look at what makes it truly special:

One Pan = Less Mess: You only need one sheet pan to roast the chicken and veggies together. Fewer dishes mean more time enjoying your meal and less time scrubbing afterward.
Quick and Efficient: From prep to plate in around 40 minutes. It’s ideal for those nights when time is short but you still want something homemade.
Customizable: Swap in your favorite veggies, adjust the sauce to your liking, or even use tofu or shrimp instead of chicken.
Nutrient-Rich: This recipe offers a balanced ratio of lean protein, colorful vegetables, and healthy fats, especially with the addition of sesame oil and seeds.
Kid-Approved: The sweet-savory glaze is a hit with kids and picky eaters alike.

Spotlight on Ingredients

Here’s a breakdown of the core components and why they work together so well:

Chicken Breast: Lean and high in protein, chicken breast is perfect for quick roasting. When diced into bite-sized pieces, it cooks evenly alongside the vegetables.

Vegetables:

Broccoli: Adds fiber, vitamins C and K, and a satisfying crunch.
Bell Peppers: Red and yellow peppers contribute vibrant color, natural sweetness, and antioxidants.
Zucchini: Offers a mild flavor and soaks up the sesame glaze beautifully.

Sesame Sauce:
The sauce is the star of the show. It combines:

Soy Sauce: The umami backbone.
Hoisin Sauce: Adds sweetness and depth.
Honey: Naturally sweetens and caramelizes slightly in the oven.
Garlic and Ginger: Provide freshness and warmth.
Sesame Oil: Offers nutty richness and aroma.

Sesame Seeds and Green Onions: These toppings add texture, visual appeal, and extra flavor. Don’t skip them!

Pro Tips for Perfect Results

Cut Everything Evenly: Uniform pieces mean everything cooks at the same rate. Uneven pieces can result in undercooked chicken or over-roasted veggies.
Don’t Overcrowd the Pan: Crowding leads to steaming, not roasting. If necessary, use two pans.
Use Parchment Paper: This prevents sticking and makes cleanup effortless.
Add Sauce After Roasting (Partially): Using only half the sauce while roasting prevents burning. Drizzling the rest after cooking ensures maximum flavor.

Serving Suggestions

This dish can stand alone, but it’s even better with a delicious base or sides:

Over Steamed Brown Rice: Adds fiber and a wholesome base to soak up the glaze.
With Quinoa: For a slightly nutty and protein-packed alternative.
Lettuce Wraps: Make it low-carb and fresh by serving the chicken and veggies in butter lettuce leaves.
With Noodles: Toss with soba or rice noodles and a splash of sesame oil for a noodle bowl twist.

Add a squeeze of lime for brightness, or a dollop of sriracha for heat if you like it spicy.

Make-Ahead and Storage Tips

This dish is a meal prep hero. Here’s how to make it work for your week:

Meal Prep: Portion cooked chicken and veggies into airtight containers with rice or quinoa. Store in the fridge for up to 4 days.
Freezing: You can freeze the roasted chicken and veggies for up to 2 months, though the texture of the veggies might soften slightly.
Reheating: Microwave for a quick lunch or pop in a 350°F oven until warm. Add a splash of water or extra sauce to revive the glaze.

Easy Variations to Try

This recipe is extremely versatile. Here are some ways to mix it up:

Swap the Protein: Use tofu, shrimp, or tempeh instead of chicken. Marinate as usual and adjust cooking times accordingly.
Change the Veggies: Try carrots, snap peas, mushrooms, or even Brussels sprouts.
Make It Spicy: Add a teaspoon of sriracha or red pepper flakes to the sauce.
Go Low-Sodium: Use a reduced-sodium soy sauce or tamari.
Gluten-Free Option: Substitute tamari for soy sauce and double-check your hoisin sauce is gluten-free.

Nutrition Profile

Here’s what you get per serving (based on the original recipe, without rice):

Calories: ~320 kcal
Protein: ~28g
Carbs: ~18g
Fat: ~14g
Fiber: ~4g

These numbers make this meal ideal for those watching their macronutrients or seeking a balanced, whole food meal. It’s also high in Vitamin C and antioxidants, thanks to the veggies.

Why Sheet Pan Meals Should Be in Every Home Cook’s Rotation

In our busy modern lives, the less time spent prepping, cooking, and cleaning, the better without compromising flavor or health. Sheet pan meals offer a perfect balance of effort and reward. They help reduce food waste, can be scaled up for larger families or meal prep, and are budget friendly. The oven does the heavy lifting while you handle other things, which is invaluable during chaotic weekday evenings.

This particular sheet pan sesame chicken recipe is a wonderful entry point into that world. It combines crowd-pleasing flavors with whole, fresh ingredients in a way that’s nourishing, simple, and most importantly, tasty. You don’t need a culinary degree to make it, but it tastes like something you’d get from a high-quality Asian fusion bistro.

Conclusion

Sheet Pan Sesame Chicken and Veggies isn’t just a meal, it’s a solution. A solution for busy nights, picky eaters, meal preppers, and health-focused foodies. It delivers high-impact flavor with low-effort cooking, and it’s endlessly flexible depending on your dietary needs or what’s in your fridge.

Whether you’re cooking for one, feeding a family, or prepping for the week, this dish is bound to become a trusted go-to. The sweet and savory sesame glaze is addictive, the veggies roast to perfection, and the chicken comes out tender and juicy every time. It’s healthy comfort food at its best, and the fact that it all happens on one pan? That’s just a bonus.

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