High Protein Sesame Chicken

High Protein Sesame Chicken is a delicious and healthy twist on a classic favorite. This dish features tender chicken breast coated in a savory sesame sauce, delivering a high-protein, low-fat meal that’s perfect for fitness enthusiasts or anyone looking for a nutritious dinner option. Pair it with rice, quinoa, or steamed vegetables for a balanced meal.

Why You’ll Love This Recipe

  • High in Protein: Packed with lean chicken breast for a nutritious meal.
  • Quick and Easy: Ready in under 30 minutes with simple ingredients.
  • Flavor-Packed: The sesame sauce is sweet, savory, and tangy.
  • Customizable: Add your favorite vegetables or grains to suit your taste.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

  • Chicken breast (boneless, skinless, diced)
  • Soy sauce (low-sodium preferred)
  • Honey or maple syrup
  • Rice vinegar
  • Sesame oil
  • Garlic (minced)
  • Ginger (grated)
  • Cornstarch (for coating and sauce)
  • Water
  • Sesame seeds (toasted)
  • Green onions (chopped, for garnish)
  • Cooking spray or a small amount of olive oil

Directions

  1. Prepare the Chicken:
    • In a bowl, toss the diced chicken with a tablespoon of cornstarch to coat lightly.
  2. Cook the Chicken:
    • Heat a nonstick skillet or wok over medium-high heat. Add cooking spray or a small amount of olive oil.
    • Add the chicken and cook until golden and cooked through (about 5–7 minutes). Remove from the pan and set aside.
  3. Make the Sauce:
    • In the same pan, add garlic and ginger. Sauté for 1 minute until fragrant.
    • In a bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, and 1 teaspoon of cornstarch mixed with 2 tablespoons of water.
    • Pour the sauce into the pan and bring to a simmer, stirring until it thickens (2–3 minutes).
  4. Combine:
    • Return the cooked chicken to the pan and toss to coat evenly with the sauce. Sprinkle with sesame seeds.
  5. Serve:
    • Garnish with chopped green onions and serve hot with rice, quinoa, or steamed vegetables.

Servings and Timing

  • Servings: Serves 4
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Variations

  • Add Veggies: Include broccoli, bell peppers, or snap peas for extra nutrients.
  • Spicy Kick: Add a pinch of red pepper flakes or a drizzle of sriracha.
  • Low-Carb Option: Serve over cauliflower rice or zucchini noodles.
  • Different Protein: Swap chicken with shrimp, tofu, or lean beef.
  • Gluten-Free: Use tamari or coconut aminos instead of soy sauce.

Storage/Reheating

  • Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Reheating: Reheat gently on the stovetop or in the microwave, adding a splash of water if needed to loosen the sauce.

FAQs

Can I use chicken thighs instead of chicken breast?

Yes, chicken thighs work well and provide a slightly richer flavor.

Can I bake the chicken instead of pan-frying?

Yes, bake the coated chicken at 400°F (200°C) for 15–20 minutes, flipping halfway through.

What can I serve with sesame chicken?

Serve with steamed rice, quinoa, or a side of roasted vegetables.

Is sesame chicken healthy?

This recipe is a healthier version with lean protein and minimal added sugars, making it a nutritious choice.

Can I meal prep this dish?

Yes, it’s great for meal prep. Divide into portions with your choice of sides and refrigerate for up to 4 days.

How can I make the sauce thicker?

Increase the cornstarch slurry for a thicker sauce.

Can I make this recipe dairy-free?

Yes, this recipe is naturally dairy-free.

Can I freeze sesame chicken?

Yes, freeze cooked sesame chicken in a freezer-safe container for up to 3 months. Thaw in the refrigerator before reheating.

Can I use sesame seeds for garnish only?

Yes, but toasting sesame seeds enhances their nutty flavor and adds depth to the dish.

How can I make this dish lower in sodium?

Use low-sodium soy sauce and reduce the amount of soy sauce in the recipe.

Conclusion

High Protein Sesame Chicken is a flavorful, nutritious dish that’s perfect for busy weeknights or meal prep. With its quick preparation, rich sesame sauce, and lean protein, this recipe is sure to become a favorite in your healthy eating rotation. Pair it with your favorite sides for a delicious and satisfying meal!

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High Protein Sesame Chicken

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This High Protein Sesame Chicken is a healthier take on the classic dish, packed with lean chicken breast, flavorful sesame sauce, and just the right amount of crunch. Perfect for a quick and satisfying meal!

  • Author: Beth
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Stir-Frying
  • Cuisine: Asian-Inspired

Ingredients

Scale

For the chicken:

  • 1 ½ lbs (680 g) chicken breast, cut into bite-sized pieces
  • 2 tablespoons cornstarch
  • 1 tablespoon olive oil or sesame oil

For the sesame sauce:

  • â…“ cup (80 ml) low-sodium soy sauce
  • 3 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
  • 2 cloves garlic, minced
  • 1 teaspoon freshly grated ginger
  • 1 tablespoon sesame seeds

For garnish:

  • Chopped green onions
  • Additional sesame seeds

Instructions

  1. Prepare the chicken:
    • Toss the chicken pieces with cornstarch until evenly coated.
  2. Cook the chicken:
    • Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook for 6-8 minutes, stirring occasionally, until golden and cooked through. Remove the chicken from the skillet and set aside.
  3. Make the sesame sauce:
    • In the same skillet, add the garlic and ginger. Cook for 30 seconds until fragrant.
    • Add the soy sauce, honey, rice vinegar, sesame oil, and sesame seeds. Stir to combine. Bring to a simmer.
  4. Thicken the sauce:
    • Stir in the cornstarch slurry and cook for 1-2 minutes, stirring constantly, until the sauce thickens.
  5. Combine the chicken and sauce:
    • Return the chicken to the skillet and toss to coat in the sesame sauce. Cook for 2 more minutes to heat through.
  6. Serve:
    • Garnish with chopped green onions and additional sesame seeds. Serve hot over steamed rice, quinoa, or stir-fried veggies for a complete meal.

Notes

  • For extra protein, toss in a handful of cooked edamame or chickpeas.
  • Use skinless chicken thighs for a juicier alternative.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

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