This sheet pan sesame chicken and veggies is the ultimate easy weeknight meal or meal prep lunch idea! It's packed with lean protein, nutritious vegetables, full of flavour and it comes together in less than 30 minutes!
Why you need this spicy sesame chicken meal
I love a good one pan meal. It makes meal prep SO simple, all you need is one pan, 5 minutes of prep time and a few ingredients and you are good to go!
As a Dietitian I am always looking for easy balanced meal options that are accessible and easy to prepare without being overly complicated or time consuming. Which is why this is the FOURTH recipe in my FALL into meal prepping series I've been doing on Social Media (If you've missed them you can find all my easy meal prep ideas here!).
I love this sheet pan sesame chicken and veggies for three simple reasons:
- Minimal mess (which means minimal clean up)! If I'm being honest I am LAZY in the kitchen when it comes to clean up. Which is why this spicy sesame chicken recipe is perfect, all you need is one bowl and one pan and you are good to go! PS. these silicone baking mats are PERFECT for meals like this because it makes clean up even easier!
- A perfectly balanced meal! Since you have lean protein from the honey sesame chicken breast, vitamins and minerals from the veggies, all you need to do is prep an easy carbohydrate source like rice or quinoa and you have the perfect gluten and dairy free meal prep!
- Quick to make! This recipe is perfect for busy people. Since it takes less than 30 minutes (TOTAL) you can quickly prep it on the weekend for lunches on a busy week or make it for a great last minute dinner!
Ingredients for honey sesame chicken breast and veggies
Chicken- I personally like to use chicken breasts for these honey sesame chicken breasts however chicken thighs would also be a great option.
Vegetables- Any vegetables will work! I really like the taste of red bell peppers with this sauce, however broccoli, cauliflower, zucchini and green beans are all awesome options too! OR get creative and use a new vegetable you've never tried!
Note: depending on the vegetables you choose to use, your vegetables may need additional cooking time, if this is the case just remove the cooked chicken from the tray, add it to a plate and pop the tray back into the oven until the vegetables are cooked.
Soy sauce- Any soy sauce will work. My personal favourite is Kikkoman I just find the flavour the best! We normally use a low sodium option but use whatever you have on hand!!
Honey- For a touch of sweetness! I love adding a little honey to make this honey sesame chicken breast, however if you don't have honey on hand maple syrup is a great substitute.
Sriracha- For a lil spice!! This is totally optional, I like making slightly spicy sesame chicken, however if you aren't a fan of spice feel free to omit the sriracha sauce, or customize the amount to your taste preference.
Rice vinegar- Every good marinade needs a some vinegar. I personally like use rice vinegar when working with sesame oil and soy sauce, however f you don't have any on hand white vinegar will work as a substitute.
Ginger- Use fresh ginger for best results! A tip I learned to peel ginger, is using a spoon to peel the skin off then use a grater or micro plane to grate your ginger!
Garlic- Use fresh garlic for best results! If you don't have any fresh garlic, garlic powder is a substitue you can use as well.
Toppings- Green onions and sesame seeds level up this easy meal prep idea!
How to this spicy sesame chicken
The absolute best part about this meal is how easy it is. I swear even if you aren't a pro in the kitchen, this is sure to be a family favourite!
Step one: Marinate your chicken.
Ideally it's always best to marinate your chicken for at least a few hours however this recipe still tastes great if you only have a few minutes to do a quick marinate. Whisk together you marinade ingredients (soy sauce, rice vinegar, sesame oil, ginger, garlic, sriracha, honey and dried red pepper flakes) in a small bowl. Add your sliced chicken breast (or even chicken thighs) to a large mixing bowl and pour your marinade over. Use tongs or a spoon to mix the chicken, ensuring the marinade is completely covering the chicken.
Tip: save ½ of the marinade to pour over the veggies and add to your chicken after cooking!
Step 2: Slice your veggies.
I like to use bell peppers, but this recipe is great with whatever vegetables you have on hand. Broccoli, cauliflower, zucchini, green beans- the choice is yours!
Step 3: Time to sheet pan.
On a parchment paper lined baking tray (or silicone mat lined) spread out your marinated chicken on one side and your veggies on the other. Pour ¼ of the remaining sauce over the vegetables and toss to coat. Bake at 425 F for about 10-15 minutes!
- Depending on what vegetables you decide to use your veggies *may* need a little bit longer in the oven. If this is the case simply add your cooked chicken to a plate and pop the tray with the vegetables back into the oven until they are done.
Tip: while your sheet pan sesame chicken and veggies are baking, prep your carbohydrate of choice. I like to serve this spicy sesame chicken with quinoa or rice but even rice noodles will work!
Step 4: Serving time!
Pour the rest of the marinade over the chicken and veggies and portion out your meals, top with green onions and sesame seeds and serve or store in containers in the fridge for the week ahead! Note: this should make enough for 4 lunches or dinners
Can I freeze this spicy sesame chicken?
Yes! You 100% can freeze this for an easy gluten and dairy free meal prep option. For best results I recommend mixing the raw chicken with all of marinade and adding it to a large freezer bag. Ensure all of the air is removed and freeze! When you are ready to make your sheet pan sesame chicken and veggies, defrost your chicken, add it to the tray, add your veggies and bake!
More easy meal prep ideas
If you loved this easy recipe and are looking for more chicken meal prep ideas (and other protein options!) check out some of my favourite meal prep ideas:
- 4 ingredient shredded chicken salad
- easy burrito bowls
- meal prep breakfast burritos
- easy sheet pan sausage meal
- weeknight vegetarian curry
PS. I love seeing my recipes in action! If you decide to make this sheet pan sesame chicken and veggies you don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment below!
📖 Recipe
Sheet Pan Sesame Chicken and Vegetables
Ingredients
- 1 pound chicken breast boneless, skinless
- 3 medium red bell peppers or vegetable of choice, sliced
- 1 cup uncooked rice or quinoa cooked accoridng to package instructions
Marinade
- 2 tablespoon rice vinegar
- 2 teaspoon sesame oil
- ¼ cup soy sauce
- 3 tablespoon honey
- 1 tablespoon sriracha sauce
- 3 coves garlic pressed
- 1 inch fresh ginger grated
- 1 teaspoon crushed red pepper flakes
Toppings
- sesame seeds
- 2 green onions sliced
Instructions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat.
- Slice your chicken breasts into bite sized pieces. Add your chicken and ½ of the marinade to a large bowl and toss to coat. Allow chicken to marinade for ideally 2 hours however if you are . in a time crunch a few minutes will still be fine! Place the chicken on one side of the prepared baking sheet. Add the sliced vegetables to the other side of the pan and toss with ¼ of the remaining marinade. Bake for about 12 minutes. Toss the vegetables, flip the chicken and return to the oven another 3-5 minutes, until the chicken is cooked through.
- Meanwhile, cook your rice or quinoa according to package instructions and slice your green onions.
- Once the chicken and vegetables are cooked, portion our your meals, top with the remaining marinade and sprinkle with sesame seeds and sliced green onions.
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