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
- Prepare the Chicken:
- In a bowl, toss the diced chicken with a tablespoon of cornstarch to coat lightly.
- 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.
- 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).
- Combine:
- Return the cooked chicken to the pan and toss to coat evenly with the sauce. Sprinkle with sesame seeds.
- 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!
Print
High Protein Sesame Chicken
- 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
Description
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!
Ingredients
For the chicken:
- 1 1/2 lbs (680 g) chicken breast, cut into bite-sized pieces
- 2 tablespoons cornstarch
- 1 tablespoon olive oil or sesame oil
For the sesame sauce:
- 1/3 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
- Prepare the chicken:
- Toss the chicken pieces with cornstarch until evenly coated.
- 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.
- 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.
- Thicken the sauce:
- Stir in the cornstarch slurry and cook for 1-2 minutes, stirring constantly, until the sauce thickens.
- 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.
- 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.