Healthy Sesame Chicken is the perfect homemade alternative to your favorite takeout dish! This version keeps all the bold flavors but skips the excess oil and sugar, making it a lighter yet equally satisfying meal. The chicken is lightly coated for a crispy texture, then tossed in a deliciously sticky, savory-sweet sesame sauce.
This dish pairs wonderfully with steamed rice, cauliflower rice, or stir fried veggies for a complete meal. Whether you’re looking for a quick weeknight dinner or a meal prep-friendly option, this sesame chicken will hit the spot while keeping things nutritious and delicious!
Full Recipe:
Ingredients:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 2 tbsp olive oil
- 2 tbsp cornstarch
- 1/4 cup low-sodium soy sauce (or coconut aminos)
- 2 tbsp honey
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1/2 tsp red pepper flakes (optional)
- 1 tbsp sesame seeds
- 2 green onions, sliced
- 1/4 cup water
- 1 tsp cornstarch (for sauce thickening)
Directions:
- In a bowl, toss the chicken pieces with 2 tbsp cornstarch until evenly coated.
- Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until golden brown and fully cooked (about 5-7 minutes). Remove and set aside.
- In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes.
- In another small bowl, mix 1 tsp cornstarch with 1/4 cup water until dissolved.
- Pour the sauce mixture into the skillet and bring to a simmer. Slowly add the cornstarch slurry and stir until the sauce thickens (about 2 minutes).
- Add the cooked chicken back into the skillet, tossing to coat in the sauce.
- Sprinkle with sesame seeds and sliced green onions before serving.
Prep Time: 10 minutes | Cooking Time: 10 minutes | Total Time: 20 minutes
Kcal: 320 kcal | Servings: 4 servings
Healthy Sesame Chicken: A Nutritious Twist on a Takeout Favorite
Asian-inspired dishes, particularly Chinese cuisine, are well-loved around the world for their rich flavors, vibrant ingredients, and comforting textures. One of the most popular takeout meals is Sesame Chicken, a dish known for its crispy fried chicken coated in a thick, sweet, and savory sesame sauce. However, traditional versions often contain excessive amounts of sugar, sodium, and unhealthy oils, making them less than ideal for a balanced diet.
That’s where Healthy Sesame Chicken comes in! By using better ingredients and a lighter cooking method, you can enjoy this classic dish without the guilt. This recipe retains all the bold, delicious flavors of traditional sesame chicken while making it a healthier choice for you and your family.
Why Choose a Healthier Version of Sesame Chicken?
Ordering takeout is convenient, but homemade meals allow you to control the quality of ingredients and make better dietary choices. Here are some key reasons why this Healthy Sesame Chicken is a better option:
1. Lower in Calories and Fat
Traditional sesame chicken is often deep-fried in oil, leading to a high-calorie count and unhealthy fat content. In this healthier version, the chicken is lightly coated with cornstarch and pan-seared instead of deep-fried. This results in a crispy texture without excessive oil, reducing the overall fat content while still keeping the chicken deliciously golden brown.
2. Reduced Sodium and Sugar
Many takeout sesame chicken recipes contain heavy amounts of soy sauce and added sugar, contributing to high sodium levels and unnecessary calories. This healthier alternative uses low-sodium soy sauce or coconut aminos to cut down on salt, while honey or maple syrup replaces processed sugar for a natural sweetness.
3. High in Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle growth, repair, and overall body function. This dish provides a satisfying protein boost, making it a great choice for those looking to maintain a balanced diet.
4. Naturally Gluten-Free & Paleo-Friendly
By swapping out traditional soy sauce for coconut aminos and using cornstarch instead of flour, this dish can easily be made gluten-free and even paleo-friendly for those following specific dietary plans.
5. Quick and Easy to Make
Unlike traditional sesame chicken, which requires deep-frying and multiple steps, this healthier version comes together in just 20 minutes. It’s the perfect weeknight dinner for busy individuals and families who want something homemade but don’t have hours to spend in the kitchen.
How to Customize Healthy Sesame Chicken
One of the best things about this dish is how versatile it is! Here are some simple ways to customize it to suit your dietary preferences and taste:
1. Make It Vegan or Vegetarian
If you prefer a plant-based meal, you can easily substitute the chicken with tofu, tempeh, or even cauliflower florets. Tofu and tempeh are excellent sources of plant-based protein and absorb flavors beautifully. To keep the dish crispy, coat your tofu or cauliflower in a little cornstarch before pan-searing.
2. Adjust the Sweetness
Some people prefer a more savory sesame chicken, while others love a sweeter glaze. If you like your sauce less sweet, reduce the honey or maple syrup. For a touch of extra sweetness, add a splash of orange juice or pineapple juice for a fruity twist.
3. Spice It Up
For those who love a bit of heat, increase the amount of red pepper flakes, sriracha, or chili paste in the sauce. This gives the dish a spicy kick while balancing the sweetness of the honey.
4. Add More Veggies
To turn this into a one-pan meal, toss in some vegetables like broccoli, bell peppers, snap peas, carrots, or zucchini. Not only does this add nutrients and fiber, but it also enhances the texture and color of the dish.
Best Ways to Serve Healthy Sesame Chicken
While sesame chicken is traditionally served over white rice, there are plenty of healthier options to try:
1. With Brown Rice or Quinoa
Brown rice and quinoa are excellent alternatives to white rice. They provide more fiber and protein, making the meal even more balanced and satisfying.
2. Over Cauliflower Rice
For a low-carb or keto-friendly option, serve your sesame chicken over cauliflower rice. It has a similar texture to regular rice but contains far fewer carbs and calories.
3. With Stir-Fried Vegetables
A colorful mix of stir-fried vegetables makes a great side dish. Try sautéing broccoli, mushrooms, bell peppers, and bok choy with a little garlic and soy sauce for extra flavor.
4. As a Salad Topping
If you love fresh, crunchy salads, add sliced sesame chicken on top of a bed of greens with a light sesame vinaigrette. This turns the dish into a high-protein, low-carb meal that’s perfect for lunch or dinner.
5. In Lettuce Wraps
For a light and refreshing twist, wrap pieces of sesame chicken in large lettuce leaves (such as romaine or butter lettuce). This makes for a delicious, low-carb meal that’s perfect for summer!
Storage and Meal Prep Tips
If you’re meal prepping or making extra servings for later, here’s how to store and reheat your Healthy Sesame Chicken properly:
1. Refrigerating
Store leftover sesame chicken in an airtight container in the refrigerator for up to 4 days. The sauce may thicken when cooled, but it will loosen up when reheated.
2. Freezing
This dish can also be frozen! Let the chicken cool completely before transferring it to a freezer-safe container. Freeze for up to 2 months. When ready to eat, thaw in the refrigerator overnight and reheat on the stovetop.
3. Reheating
To reheat, warm the sesame chicken in a skillet over medium heat, adding a splash of water if needed to thin out the sauce. You can also microwave it in 30-second intervals, stirring in between, until heated through.
Conclusion: A Better Way to Enjoy Sesame Chicken
Healthy eating doesn’t mean giving up your favorite dishes it simply means making smarter choices. This Healthy Sesame Chicken delivers all the comforting flavors of the takeout classic but in a nutritious, protein-packed, and lighter way.
By using lean chicken breast, reducing sugar and sodium, pan-searing instead of deep-frying, and incorporating fresh ingredients, this dish becomes a guilt-free meal that satisfies your cravings. Whether you serve it over rice, in lettuce wraps, or alongside steamed veggies, this sesame chicken is sure to be a hit at the dinner table.
So, the next time you’re tempted to order takeout, try making this quick and easy homemade version instead you won’t regret it!