Name: Healthy Sesame Chicken
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes; 1/2 tbsp avocado oil; 1/4 cup coconut aminos; 1 tbsp honey; 1 tbsp toasted sesame oil; 1/2 tsp ground ginger; 1 tbsp minced garlic; 2 tbsp rice vinegar; 1/4 tsp black pepper; 1 tsp lime zest; 1 tbsp lime juice; 1 tbsp sesame seeds, for garnish; 2 cups cooked green beans; 1 cup cooked white rice, for serving

Healthy Sesame Chicken has emerged as a true weeknight hero, perfectly capturing the vibrant flavors of a beloved takeout classic without any of the guilt. Imagine enjoying all the deliciousness of a sweet and savory, perfectly glazed chicken dish, knowing that each bite contributes to your wellness goals. That’s precisely what this recipe promises!

While often associated with traditional Chinese cuisine, sesame chicken, in its popular form, is a quintessential Chinese-American creation, evolving over decades to become a comfort food staple across many households. Its universal appeal lies in the irresistible combination of tender chicken pieces coated in a sticky, aromatic sauce that balances sweetness with a hint of tang and nuttiness from the sesame. What we’ve perfected here is a version that maintains that beloved taste and satisfying texture, offering an even more delightful experience by prioritizing wholesome ingredients and lighter preparation methods.

I know you’re going to love how this Healthy Sesame Chicken transforms your dinner routine. It’s not just a meal; it’s a testament to how flavorful and satisfying healthy eating can be. Get ready to ditch the takeout menu and embark on a culinary journey that’s both nourishing and incredibly delicious, proving that you don’t have to compromise on taste to eat well.

Ingredients:

Crafting this delightful and Healthy Sesame Chicken begins with selecting fresh, high-quality ingredients. Here’s everything you’ll need to create this flavor-packed dish in your own kitchen:

For the Chicken:
- 1.5 lbs (about 680g) boneless, skinless chicken breasts or thighs, cut into 1-inch bite-sized pieces. I prefer thighs for their tenderness, but breasts work wonderfully for an even leaner option.
- 1 tablespoon low-sodium soy sauce (or tamari for a gluten-free option). This is the initial layer of savory flavor for our chicken.
- 1 teaspoon cornstarch (or arrowroot powder for a grain-free alternative). This helps tenderize the chicken and gives it a slight coating.
- 1/2 teaspoon white pepper (optional, but I find it adds a subtle warmth).
For the Healthy Sesame Sauce:
- 1/4 cup low-sodium soy sauce (or tamari). Again, choosing low-sodium is a conscious step towards a healthier dish.
- 2 tablespoons rice vinegar. This provides a lovely tang that balances the richness.
- 2 tablespoons honey or maple syrup. We’re opting for natural sweeteners here, rather than refined sugars.
- 1 tablespoon toasted sesame oil. This is where a lot of that distinct sesame flavor comes from, so don’t skimp on quality!
- 1 tablespoon freshly grated ginger (about a 1-inch piece). Fresh ginger adds an incredible aromatic zest.
- 2 cloves garlic, minced. Garlic is essential for depth and robust flavor.
- 1 tablespoon cornstarch (or arrowroot powder). This will thicken our sauce to a perfect coating consistency.
- 1/4 cup water or low-sodium chicken broth. This helps create the right liquid base for our sauce.
- 1/2 teaspoon red pepper flakes (optional, for a little kick). Adjust to your personal spice preference!
For the Vegetables (my personal favorite way to make this Healthy Sesame Chicken a complete meal):
- 1 tablespoon neutral cooking oil (such as avocado, grapeseed, or coconut oil).
- 1 large head of broccoli, cut into small florets. Packed with nutrients and great texture.
- 1 large carrot, thinly sliced or julienned. Adds a pop of color and natural sweetness.
- 1 red bell pepper, deseeded and cut into 1-inch pieces. For vibrant color and a mild, sweet crunch.
- 1/2 medium yellow onion, roughly chopped. It adds a subtle sweetness and aromatic base.
For Garnish:
- 1 tablespoon toasted sesame seeds. Essential for that classic sesame chicken look and a pleasant nutty crunch.
- 2 tablespoons chopped green onions (scallions). For freshness and a hint of oniony bite.
For Serving (optional, but highly recommended for a balanced meal):
- Brown rice, quinoa, or cauliflower rice. These are fantastic healthy bases to soak up all that delicious sauce.

Preparing the Chicken

Before we embark on the delightful journey of creating our Healthy Sesame Chicken, preparing the chicken correctly is absolutely essential for both flavor and texture. This initial step lays the foundation for a truly tender and delicious result.

Trim and Cut the Chicken: Start by carefully trimming any excess fat or gristle from your chicken breasts or thighs. My preference for thighs stems from their inherent juiciness, which makes them quite forgiving if you accidentally overcook them slightly, but breasts are a fantastic lean choice. Once trimmed, cut the chicken into uniform 1-inch bite-sized pieces. Uniformity is key here; it ensures that all pieces cook evenly at the same rate, preventing some pieces from drying out while others are still cooking.
Marinate the Chicken: In a medium-sized bowl, combine your cut chicken pieces with 1 tablespoon of low-sodium soy sauce and 1 teaspoon of cornstarch. If you’re opting for a gluten-free version, tamari works perfectly as a substitute for soy sauce, and arrowroot powder can replace cornstarch. Use your hands or a spoon to toss the chicken thoroughly, ensuring every piece is lightly coated. The cornstarch acts as a tenderizer, creating a protective barrier that helps the chicken stay moist during cooking. It also gives the chicken a very light, almost imperceptible coating that helps in achieving a slight crispness later.
Rest and Infuse: Once coated, let the chicken marinate at room temperature for at least 15-20 minutes. If you have more time, feel free to cover the bowl and refrigerate it for up to 30 minutes, but for longer periods, definitely pop it in the fridge. This brief marination period allows the soy sauce to penetrate the chicken slightly and the cornstarch to work its magic, preparing the chicken to absorb the wonderful flavors of our sesame sauce. This simple step makes a noticeable difference in the final tenderness and flavor of your Healthy Sesame Chicken.

Crafting the Healthy Sesame Sauce

The heart and soul of our Healthy Sesame Chicken lies in its incredibly flavorful and health-conscious sauce. This sauce strikes a beautiful balance between sweet, savory, and tangy, with that unmistakable nutty aroma of sesame. Preparing it ahead of time ensures a smooth and stress-free cooking process.

Combine Liquid Ingredients: In a small bowl or a liquid measuring cup, pour in 1/4 cup of low-sodium soy sauce (or tamari), 2 tablespoons of rice vinegar, and 2 tablespoons of your chosen natural sweetener – honey or maple syrup. I prefer honey for its classic flavor profile, but maple syrup offers a slightly different, equally delicious nuance. Using these natural sweeteners is a conscious choice to keep our Healthy Sesame Chicken recipe aligned with wholesome eating.
Add Aromatics and Flavor Boosters: Next, add the 1 tablespoon of freshly grated ginger and 2 cloves of minced garlic to the liquid mixture. Fresh is best here! The vibrant, pungent notes of fresh ginger and garlic are irreplaceable and contribute significantly to the sauce’s overall depth. If you enjoy a little heat, now is the time to add 1/2 teaspoon of red pepper flakes. You can always adjust this amount to suit your palate; a little goes a long way.
Prepare the Slurry: In a separate tiny bowl, combine 1 tablespoon of cornstarch (or arrowroot powder) with 1/4 cup of cold water or low-sodium chicken broth. Whisk this mixture vigorously with a fork until there are absolutely no lumps remaining. This is known as a “slurry,” and it’s what we’ll use to thicken our sauce to a glossy, coating consistency later on. It’s crucial that the liquid for the slurry is cold, as hot liquid will cause the cornstarch to clump immediately, preventing proper thickening.
Incorporate Sesame Oil: Now, add 1 tablespoon of toasted sesame oil to your main sauce mixture. Give everything a good whisk to combine all the ingredients thoroughly. You’ll immediately notice the intoxicating aroma of the sesame oil, which is truly what defines a great sesame chicken dish. Set the sauce aside; it’s now perfectly ready to be added to our cooked chicken and vegetables, creating that irresistible coating for our Healthy Sesame Chicken.

Preparing the Vegetables

To ensure our Healthy Sesame Chicken is not only incredibly flavorful but also packed with nutrients and vibrant colors, we’ll dedicate a section to preparing a medley of fresh vegetables. These will add fantastic texture and bulk to our dish, making it a satisfying and complete meal.

Wash and Dry: Begin by thoroughly washing all your vegetables under cool running water. It’s especially important to wash broccoli florets well to remove any hidden dirt. After washing, give them a good shake or use a salad spinner to remove excess water. Damp vegetables will steam instead of sear, which isn’t what we’re going for when we want a slight char.
Cut the Broccoli: Take your head of broccoli and cut it into small, manageable florets. Aim for pieces that are roughly similar in size to your chicken pieces, about 1-inch in diameter. This consistency ensures even cooking and makes for easier eating. If some stems are thicker, feel free to slice them lengthwise to match the floret size.
Prepare the Carrots: Peel your large carrot and then either thinly slice it into rounds or, for a more elegant presentation and quicker cooking, julienne it into thin matchsticks. I often use a vegetable peeler to create thin ribbons, which cook very quickly and add a lovely texture.
Dice the Bell Pepper: Deseed your red bell pepper and cut it into 1-inch pieces. Similar to the chicken and broccoli, aiming for uniform pieces will aid in even cooking. The red bell pepper will add a wonderful sweetness and a burst of color to our Healthy Sesame Chicken.
Chop the Onion: Finally, chop your yellow onion roughly. The onion will cook down and provide an aromatic base for the vegetables, contributing a subtle sweetness and depth.
Set Aside: Arrange all your prepared vegetables on a plate or in separate bowls. Having them all prepped and ready to go before you start cooking is part of good mise en place and makes the stir-frying process incredibly smooth and efficient. This ensures your Healthy Sesame Chicken comes together quickly once you start the actual cooking.

Cooking the Chicken and Vegetables

Now that all our ingredients are prepped, it’s time to bring everything to life in the pan. This phase is all about building layers of flavor and achieving perfect textures for both the chicken and the vegetables, leading us closer to our fantastic Healthy Sesame Chicken.

Sear the Chicken: Heat a large non-stick skillet or wok over medium-high heat. Add 1 tablespoon of a neutral cooking oil, such as avocado or grapeseed oil, allowing it to shimmer slightly. Once hot, add half of your marinated chicken pieces to the pan in a single layer, ensuring not to overcrowd it. Overcrowding is the enemy of searing! It drops the pan’s temperature, leading to steamed, rather than beautifully browned, chicken. Let the chicken cook undisturbed for 3-4 minutes until it develops a gorgeous golden-brown crust. Then, using tongs, flip each piece and cook for another 3-4 minutes on the other side until evenly browned and cooked through. Remove the cooked chicken to a clean plate and repeat with the remaining chicken, adding another tiny splash of oil if necessary. We want tender, slightly caramelized chicken for our Healthy Sesame Chicken.
Sauté the Vegetables: With the chicken removed, you might notice some delicious browned bits at the bottom of the pan – don’t worry, these are flavor builders! Add the chopped yellow onion to the same pan (no need to clean it) and sauté for 2-3 minutes until it starts to soften and become translucent. Next, add the broccoli florets and thinly sliced carrots. Stir-fry for 4-5 minutes, until the broccoli turns vibrant green and starts to tender-crisp. You want a slight bite, not mushy vegetables, for a truly satisfying Healthy Sesame Chicken.
Add Bell Pepper: Finally, add the red bell pepper to the pan and stir-fry for an additional 2-3 minutes. The bell pepper cooks relatively quickly, and adding it later ensures it retains some of its crispness and bright color. You want the vegetables to be cooked through but still have a pleasant crunch.

Bringing it All Together: The Healthy Sesame Chicken Assembly

This is the exciting part where all our carefully prepared components come together to form the delicious and wholesome Healthy Sesame Chicken. The aroma in your kitchen will be absolutely incredible!

Return Chicken to Pan: Once your vegetables are perfectly tender-crisp, return all the cooked chicken pieces to the skillet with the vegetables. Toss everything gently to combine, allowing the flavors to mingle and the chicken to warm through.
Pour in the Sauce: Give your prepared healthy sesame sauce (from step 7) a quick whisk one more time, just to ensure the cornstarch slurry is fully incorporated and hasn’t settled at the bottom. Pour the entire sauce mixture evenly over the chicken and vegetables in the pan.
Thicken the Sauce: Continue to cook, stirring constantly, over medium-high heat. You will notice the sauce begin to thicken almost immediately as it heats up. Keep stirring gently for 1-2 minutes, allowing the sauce to come to a gentle simmer and coat every piece of chicken and vegetable beautifully. The sauce should become glossy and thick enough to cling to the ingredients, creating that iconic sesame chicken texture. Avoid overcooking at this stage, as the sauce can become too thick or gluey. We’re aiming for a luscious, rich coating for our Healthy Sesame Chicken.
Final Toss: Once the sauce has thickened to your liking, remove the skillet from the heat. Give everything one last gentle toss to ensure all the ingredients are thoroughly coated in that irresistible healthy sesame sauce. The vibrant colors of the vegetables contrasting with the golden chicken and glossy sauce are truly a sight to behold.

Serving Suggestions and Garnish

Your incredible Healthy Sesame Chicken is now ready to be enjoyed! Here are my favorite ways to serve it, ensuring a complete and satisfying meal, along with the essential garnishes that truly elevate the dish.

Garnish Generously: Transfer the finished Healthy Sesame Chicken immediately to a large serving platter or individual bowls. Sprinkle generously with toasted sesame seeds and freshly chopped green onions (scallions). The sesame seeds add a fantastic nutty crunch and visual appeal, while the green onions provide a fresh, pungent contrast that brightens the entire dish. These garnishes aren’t just for looks; they add crucial layers of flavor and texture that complete the authentic experience of sesame chicken.
Pair with a Healthy Base: For a truly balanced and wholesome meal, I highly recommend serving your Healthy Sesame Chicken over a bed of fluffy brown rice. Brown rice provides complex carbohydrates and fiber, making the meal more filling and nutritious. Other excellent healthy options include quinoa, which is a complete protein, or cauliflower rice for a low-carb alternative. Each of these bases provides the perfect canvas to soak up all that delicious, savory sesame sauce.
Enjoy Immediately: This dish is best enjoyed fresh off the stove while the chicken is tender, the vegetables are crisp-tender, and the sauce is warm and luscious. The combination of tender chicken, vibrant vegetables, and a savory-sweet, healthy sesame sauce makes for an incredibly satisfying and guilt-free meal. Don’t hesitate to savor every single bite of this homemade Healthy Sesame Chicken!

Conclusion:

As we reach the end of our culinary journey, I truly hope you’re feeling inspired and excited to bring the incredible flavors of this recipe into your own kitchen. I’ve poured my heart into perfecting this dish, and I genuinely believe it stands out as a must-try for so many reasons. It strikes that perfect balance we all crave: an explosion of savory, sweet, and nutty notes that tantalize the taste buds, all while being remarkably wholesome and good for you. This isn’t just another weeknight meal; it’s a testament to how utterly delicious and satisfying healthy eating can be. Forget about greasy takeout; you’re about to create a dish that’s far superior in taste, made with ingredients you trust, and prepared with love right in your own home. It’s a vibrant, flavorful dish that will leave you feeling energized and deeply satisfied, not weighed down. The simplicity of the preparation, combined with the rich, complex flavors, makes it an absolute winner in my book, and I am confident it will become a staple in yours too.

Now, let’s talk about making this dish truly your own. One of the many beauties of this recipe is its incredible versatility. While it’s phenomenal on its own, here are some of my favorite ways to serve and adapt it:

Serving Suggestions to Elevate Your Meal:

Classic with Rice: For a comforting and complete meal, serve your delectable Healthy Sesame Chicken over a bed of fluffy brown rice or quinoa. The grains beautifully soak up the rich sauce, creating a harmonious bite every time. If you’re looking to reduce carbs, cauliflower rice is an excellent, light alternative that still provides a satisfying base.
Vibrant Veggie Medley: Enhance the nutritional profile and add a burst of color by serving it alongside steamed or lightly stir-fried vegetables. Broccoli florets, crisp snap peas, thinly sliced bell peppers (red, yellow, orange for maximum visual appeal!), and even asparagus spears are fantastic choices that complement the sesame chicken perfectly. Toss them with a tiny drizzle of sesame oil and a pinch of salt for an extra layer of flavor.
Noodle Nirvana: For those who love a good noodle dish, serve this over whole wheat soba noodles or even a lighter option like zucchini noodles. The sauce clings beautifully to the strands, making for a truly enjoyable texture and taste experience.
Lettuce Wraps: For a super light and refreshing option, shred your chicken and serve it in crisp lettuce cups, like butter lettuce or romaine. Add a sprinkle of chopped peanuts or water chestnuts for extra crunch.

Creative Variations to Keep Things Fresh:

Spice It Up: If you enjoy a bit of heat, don’t hesitate to add a pinch of red pepper flakes to the sauce, or garnish with freshly sliced chilies before serving. Sriracha or a dash of chili oil at the table also works wonders.
Protein Swap: While chicken is fantastic, feel free to experiment with other proteins. Cubed firm tofu or tempeh makes for a wonderful vegetarian version, absorbing the sauce beautifully. Shrimp or lean pork tenderloin cut into strips would also be delicious alternatives, requiring similar cooking times.
Extra Veggies in the Stir-Fry: Instead of just serving veggies on the side, consider adding them directly into the stir-fry itself. Mushrooms, carrots, green beans, or even baby corn can be incorporated during the cooking process to make it a true one-pan wonder.
Nutty Boost: For an even deeper nutty flavor, consider toasting a few extra sesame seeds and sprinkling them generously over the finished dish, or even adding a tiny dollop of a high-quality, unsweetened peanut butter to the sauce for a creamier texture.
Gluten-Free Friendly: If you’re catering to gluten-free dietary needs, simply ensure you use tamari instead of traditional soy sauce, and double-check that all other sauce ingredients are certified gluten-free.

I cannot stress enough how much I genuinely want you to experience the magic of this Healthy Sesame Chicken. It’s a recipe that has truly delighted everyone I’ve shared it with, and I’m so excited for it to become a part of your culinary repertoire. It’s an accessible recipe that delivers on flavor without compromising on health, proving that you don’t need to sacrifice one for the other. Take a leap of faith, gather your ingredients, and set aside some time this week to create this incredible meal. I promise you won’t regret it.

Once you’ve had the chance to whip up this dish, please, please, please come back and share your experience! Did you love it? Did you make any exciting variations? What did you serve it with? Your feedback, your photos, and your stories truly make my day and help our wonderful community grow. I thrive on hearing about your cooking triumphs and how my recipes bring joy to your tables. So go ahead, give it a try, savor every delicious bite, and then let me know all about it. Happy cooking!