Healthy Sesame Chicken
Healthy Sesame Chicken is a lighter take on the classic dish you know and love, featuring tender chicken pieces coated in a flavorful sesame sauce with just the right amount…
By Ava
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Reading time: 5 min
Tip: save now, make later.
Healthy Sesame Chicken is a lighter take on the classic dish you know and love, featuring tender chicken pieces coated in a flavorful sesame sauce with just the right amount of sweetness and a little crunch from toasted sesame seeds. This version skips the heavy frying and uses simple ingredients to keep it wholesome and satisfying.
I really like making this dish when I want something tasty but don’t want to feel weighed down afterward. The sauce comes together quickly, and the combo of garlic, ginger, and sesame oil always makes my kitchen smell amazing. Plus, it’s a great way to get some protein and veggies all in one pan.
My favorite way to enjoy this Healthy Sesame Chicken is over a bed of steamed rice or with some quick sautéed greens on the side. It’s a meal that feels special but is really easy to throw together on a busy weeknight. I find it’s a hit with everyone, and leftovers taste just as good the next day!
Key Ingredients & Substitutions
Chicken: Both breast and thighs work well. Thighs stay juicy, while breast is leaner. Choose what you prefer or have on hand.
Oils: Olive or avocado oil are great for cooking. Use sesame oil for flavor, but keep it to a small amount as it can be strong.
Soy Sauce: Low-sodium soy sauce or tamari reduces saltiness but keeps umami flavor. Tamari is a good gluten-free option.
Sweetener: Honey or maple syrup adds natural sweetness and balances the tangy and salty parts. Pick your favorite or skip for less sweet.
Cornstarch/Arrowroot: Both thicken the sauce. Arrowroot works well if you want a clear glossy sauce or avoid corn-based ingredients.
How Do You Get the Chicken Crispy Without Deep Frying?
Lightly coating the chicken in cornstarch makes a slight crust that locks in moisture and adds texture. Here’s how:
- Toss chicken pieces evenly with cornstarch or arrowroot.
- Heat oil in a non-stick skillet over medium-high heat to get it hot.
- Cook chicken undisturbed for a few minutes per side until golden and cooked through.
- Don’t overcrowd the pan; cook in batches if needed so pieces brown nicely.
This method gives you tender chicken with a bit of crispness using just a little oil—healthier but still tasty.
Equipment You’ll Need
- Large non-stick skillet – perfect for cooking chicken evenly without sticking and makes cleanup easy.
- Medium mixing bowl – helps you coat the chicken pieces evenly with cornstarch or arrowroot.
- Whisk – great for mixing the sauce ingredients smoothly without lumps.
- Measuring spoons – important for getting the right balance of sauces and seasonings.
- Spatula or tongs – lets you turn the chicken pieces carefully without breaking them.
Flavor Variations & Add-Ins
- Swap chicken for tofu to make a vegetarian version that soaks up the sesame sauce well.
- Add sliced bell peppers or snap peas for a fresh crunch and extra color.
- Stir in crushed red pepper flakes for a spicy kick when you want more heat.
- Use almond butter or peanut butter in the sauce for a richer, nutty flavor that pairs nicely with sesame.
Healthy Sesame Chicken Recipe
Ingredients You’ll Need:
- 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
- 2 tsp olive oil or avocado oil
- 1/4 cup low-sodium soy sauce or tamari
- 2 tbsp honey or maple syrup (for natural sweetness)
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp fresh ginger, minced
- 1 tbsp cornstarch or arrowroot powder (for coating)
- 1 tbsp water (to mix with cornstarch for slurry)
- 1 tbsp toasted sesame seeds
- Fresh cilantro or green onion for garnish
- Steamed broccoli, for serving
- Cooked white or brown rice, for serving
Time Needed
This recipe takes about 10 minutes of prep and 10 minutes of cooking time, so you can have a delicious and healthy meal ready in around 20 minutes.
Step-by-Step Instructions:
1. Coat the Chicken
In a medium bowl, lightly coat the chicken pieces with cornstarch or arrowroot powder. This helps give the chicken a light, slightly crispy texture when cooked.
2. Cook the Chicken
Heat the olive oil in a large non-stick skillet over medium-high heat. Add the chicken pieces and cook them for about 5-7 minutes, turning occasionally, until they are golden brown and fully cooked. Remove the chicken from the skillet and set aside.
3. Make the Sauce
In the same skillet, add the minced garlic and ginger and sauté for about 1 minute until fragrant. In a small bowl, whisk together the soy sauce, honey, rice vinegar, and sesame oil. Pour this sauce into the skillet with the garlic and ginger and let it simmer for 1-2 minutes.
4. Thicken the Sauce and Combine
Mix the cornstarch with water to create a slurry, then add it to the skillet while stirring continuously. The sauce will thicken after a minute or two. Return the cooked chicken to the skillet and toss to coat the pieces well with the sauce.
5. Garnish and Serve
Sprinkle toasted sesame seeds and chopped cilantro or green onions on top. Serve your healthy sesame chicken immediately with steamed broccoli and cooked rice for a complete, satisfying meal.
Can I Use Frozen Chicken for This Recipe?
Yes! Just be sure to fully thaw the chicken in the refrigerator overnight before cooking. Pat it dry to remove excess moisture so it browns nicely.
Can I Make Sesame Chicken Ahead of Time?
Absolutely! Prepare the chicken and sauce, then store in an airtight container in the fridge for up to 2 days. Reheat gently on the stove to avoid drying out the chicken.
What Can I Substitute for Soy Sauce?
Tamari is a great gluten-free alternative that still delivers rich flavor. You can also use coconut aminos for a soy-free version, though it’s slightly sweeter.
How Do I Store Leftovers?
Keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, stirring occasionally for even warming.