Samantha When that takeout craving kicks in, it’s tempting to reach for the menu. But what if I told you that you could make a better-for-you version at home in under 30 minutes? This Healthy Sesame Chicken Recipe is everything I love about the classic—crispy edges, sticky-sweet sesame glaze, tender bites of chicken—without the excess oil, sugar, or guilt.
I’ve always been a sucker for sesame chicken, but I wanted a clean eating version that I could enjoy regularly without the usual deep-fried regret. That’s how this recipe came to life—a high-protein sesame chicken that’s oven-baked, naturally sweetened, and balanced enough to fit into any healthy eating plan. If you’ve ever searched for a low calorie sesame chicken recipe that still hits those nostalgic notes, this is it.
This dish is great for quick weeknights, family dinners, or even prepping healthy chicken bowls for lunch. The sticky sesame sauce is rich with umami, slightly tangy, and naturally sweetened with honey instead of refined sugar. And best of all? It’s just as satisfying as any restaurant version—only better for you. According to Healthline, prioritizing lean proteins like chicken breast can support muscle health, aid in weight management, and keep you feeling full longer.
So if you’re looking for a high protein, low fat dinner that satisfies your cravings and supports your wellness goals, this healthy sesame chicken recipe checks every box.
Recipe Overview
Difficulty Level: Easy
Course: Dinner / Meal Prep
Cuisine: Asian-Inspired
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Nutritional Snapshot (Per Serving)
- Calories: ~340 kcal
- Protein: 36g
- Carbohydrates: 18g
- Fat: 12g
- Sugar: 9g
- Fiber: 1g
Source: Nutritionix
Budget Breakdown
- Chicken breast: $6.00
- Honey: $0.80
- Sesame oil: $0.70
- Soy sauce (or tamari): $0.50
- Garlic + ginger: $0.60
- Sesame seeds: $0.50
- Cornstarch: $0.20
Estimated Total: $9.30 / $2.33 per serving
Behind the Recipe
I created this healthy sesame chicken on a whim after a long day of errands and zero motivation to cook. I didn’t want anything complicated—just something comforting, warm, and satisfying. I had chicken breast in the fridge, a bit of honey left in the jar, and a craving for that sesame flavor I usually only get from my favorite Chinese spot.
That night was the turning point. I realized I didn’t need to deep-fry or dump in a bottle of sugar-laden sauce to make something crave-worthy. With a few pantry staples—soy sauce, garlic, ginger, sesame oil—I had everything I needed to build flavor. And instead of frying, I tossed the cornstarch-dusted chicken on a baking sheet and let the oven do the work.
The result? Crispy bites of lean protein coated in a glossy, sticky-sweet sesame glaze that rivals anything from a takeout box. And the best part? It felt good to eat—nourishing, balanced, and totally satisfying. This dish has been in our weekly dinner rotation ever since.
According to the National Chicken Council, lean chicken breast is an excellent source of low-fat protein, while honey offers antioxidant and anti-inflammatory benefits when used in moderation. This recipe uses both in smart portions, making it a heart-healthy, flavor-forward dinner.
Whether you’re new to healthy chicken recipes or already love building high protein meal prep bowls, this dish is proof that eating well doesn’t mean sacrificing flavor. It’s a staple in my clean eating rotation, and I know it’ll become one in yours too.
Why You’ll Love This
Better Than Takeout
This healthy sesame chicken recipe gives you all the bold, craveable flavor of your favorite takeout dish without the greasy aftermath. You’re in full control of the ingredients—no hidden sugar bombs, mystery sauces, or excess sodium. Just clean, honest flavor built from fresh garlic, ginger, low-sodium tamari, and a touch of natural sweetness from honey.
Fast and Family-Approved
Ready in just 30 minutes, this is your go-to for busy weeknights. It’s simple enough for a quick solo dinner but also a hit with the whole family—even picky eaters love it. Sweet and savory with a gentle kick, this clean eating sesame chicken checks every box for flavor, ease, and crowd-pleasing power.
High-Protein Dinner
Each serving packs in over 35 grams of lean protein, making this a smart choice for post-workout meals, growing kids, or anyone aiming to stay satisfied longer. It’s one of the best high protein Asian chicken recipes you can whip up in a single skillet.
Meal Prep Friendly
This dish stores and reheats like a champ. Whether you’re working on healthy chicken meal prep bowls or need quick lunches throughout the week, this recipe delivers. The flavors deepen over time, so every reheated bite is just as delicious as the first.
Allergy Adaptable
Need to keep things gluten-free or dairy-free? No problem. Swap out soy sauce for tamari or coconut aminos to make a fully gluten-free sesame chicken dish that still delivers all the umami and richness of the classic. It’s also naturally dairy-free and customizable to suit keto or low-carb preferences.
Perfect For
Clean Eating Meal Prep
This healthy sesame chicken recipe is ideal for anyone sticking to clean eating habits. Made with wholesome, pantry-staple ingredients and minimal oil, it’s perfect for weekly batch cooking. Portion it into containers with brown rice or cauliflower rice for meal prep chicken bowls that stay flavorful and satisfying all week.
High-Protein Dinners
Packed with over 35 grams of lean protein per serving, this dish helps support muscle repair and keeps hunger at bay. Whether you’re hitting your macros or just want a more filling option, it’s one of the best high protein Asian chicken dinners you can make at home.
Family-Friendly Weeknight Meals
Short on time? This comes together in 30 minutes or less, and the sweet-savory sesame glaze is a total win with kids and adults alike. It’s a reliable family dinner recipe that’s both nutritious and comforting—no complaints at the table.
Easy Takeout-Style Meals at Home
Skip the delivery fees and sodium overload. This easy takeout-style sesame chicken brings all the flavor of your favorite Chinese restaurant dish right to your stovetop. It’s a feel-good, guilt-free alternative that’s just as satisfying—if not more.
Asian-Inspired Lunch Bowls
Looking for fresh ideas to upgrade your lunches? Layer this sesame chicken over jasmine rice, quinoa, or stir-fried veggies for a quick, balanced, and energizing Asian-inspired lunch bowl. It reheats beautifully and tastes just as good the next day.
Ingredients You’ll Need
- 1 lb boneless skinless chicken breast, cut into bite-sized cubes
- 1 1/2 tbsp cornstarch (or arrowroot powder for paleo version)
- 1 tbsp olive oil or avocado oil
- 2 tbsp low-sodium soy sauce or tamari
- 1 1/2 tbsp honey
- 1 tsp toasted sesame oil
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp rice vinegar
- 1 tbsp water
- 1 tsp sesame seeds (plus more for garnish)
- Optional: sliced green onions and red pepper flakes for topping
Ingredient Highlights
Chicken Breast
Lean and protein-rich, it’s the base of this high-protein sesame chicken recipe. Swap for chicken thighs if preferred.
Honey
Adds natural sweetness without refined sugars. Use in moderation for a lighter glaze.
Soy Sauce or Tamari
Depth of flavor with fewer calories. Tamari keeps it gluten-free.
Sesame Oil
A little goes a long way—don’t skip it. It delivers that signature toasted sesame aroma.
Cornstarch
Creates a light coating for the chicken that crisps up beautifully in the oven.
How to Make It
- Preheat oven to 425°F and line a baking sheet with parchment.
- Toss chicken pieces with cornstarch until lightly coated.
- Arrange chicken on the sheet and drizzle with oil. Bake for 18–20 minutes, flipping halfway, until golden and cooked through.
- Make the glaze: In a saucepan, combine soy sauce, honey, sesame oil, garlic, ginger, vinegar, and water. Simmer over medium heat for 2–3 minutes until slightly thickened.
- Toss baked chicken in the sauce. Sprinkle with sesame seeds and optional toppings.
- Serve hot with broccoli, cauliflower rice, or brown rice.
Pro Tips for Success
- Cut chicken evenly so it bakes uniformly.
- Don’t overcrowd the pan—use two sheets if needed.
- Want crispier edges? Broil for the last 2 minutes.
- Let the glaze simmer gently—don’t boil or it may turn too sticky.
Easy Variations
Spicy Sesame Chicken
If you love a little kick in your meals, this variation is for you. Add crushed red chili flakes, sriracha, or even a spoonful of gochujang to the sauce for a fiery twist. This spicy sesame chicken version is bold, exciting, and still fits within your healthy sesame chicken recipe goals.
Low Carb Option
Want to keep the carbs in check? Skip the rice entirely and serve this chicken over steamed broccoli, zucchini noodles, or cauliflower rice. You’ll still get the full flavor experience while transforming it into a satisfying low carb sesame chicken dinner that works for keto-friendly eating.
Veggie Boost
Looking to add more nutrients to your plate? Stir in colorful veggies like bell peppers, snap peas, shredded carrots, or even baby bok choy. This turns the dish into a vibrant sesame chicken stir fry with vegetables, adding crunch, fiber, and antioxidants without changing the flavor balance.
Paleo-Friendly
Need to keep it paleo? Simply sub soy sauce with coconut aminos, use arrowroot starch instead of cornstarch, and replace honey with pure maple syrup. This easy swap keeps the sauce thick, glossy, and sweet-savory while aligning perfectly with a paleo sesame chicken recipe plan.
Grain Bowl Style
Build your own grain bowl sesame chicken meal by layering cooked chicken over a mix of quinoa, chopped cucumbers, shredded cabbage, and avocado. Top it with sesame seeds and a drizzle of extra sauce for a protein-packed, macro-balanced sesame chicken lunch bowl that travels well and tastes amazing cold or hot.
Storage & Reheat Tips
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Freeze in portions for up to 2 months.
- To Reheat: Warm in a skillet or microwave with a splash of water to loosen the glaze.
Make It a Meal 🍽️
Pair this Healthy Sesame Chicken with these recipes from the blog:
- Rainbow Veggie Rice Paper Rolls with Peanut Sauce
- Garlic Parmesan Chicken and Potatoes
- Sticky Honey Garlic Ribs
Also explore these tag-based recipes:
Healthy Sesame Chicken Recipe | Clean Eating Takeout at Home
Ingredients
- 1 lb boneless skinless chicken breast cut into bite-sized cubes
- 1 ½ tbsp cornstarch or arrowroot powder for paleo version
- 1 tbsp olive oil or avocado oil
- 2 tbsp low-sodium soy sauce or tamari
- 1 ½ tbsp honey
- 1 tsp toasted sesame oil
- 2 cloves garlic minced
- 1 tsp fresh ginger grated
- 1 tbsp rice vinegar
- 1 tbsp water
- 1 tsp sesame seeds plus more for garnish
- Optional: sliced green onions and red pepper flakes for topping
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment.
- Toss chicken pieces with cornstarch until lightly coated.
- Arrange chicken on the sheet and drizzle with oil. Bake for 18–20 minutes, flipping halfway, until golden and cooked through.
- Make the glaze: In a saucepan, combine soy sauce, honey, sesame oil, garlic, ginger, vinegar, and water. Simmer over medium heat for 2–3 minutes until slightly thickened.
- Toss baked chicken in the sauce. Sprinkle with sesame seeds and optional toppings.
- Serve hot with broccoli, cauliflower rice, or brown rice.
Notes
Secret Tips for the Best Healthy Sesame Chicken
1. Dry the chicken before tossing in cornstarch: Patting the chicken breast pieces dry ensures the cornstarch sticks well, helping you achieve that signature crisp texture—without any frying. It’s a must for crispy baked sesame chicken. 2. Use parchment paper for perfect baking: Lining your baking sheet with parchment paper (not foil) helps prevent sticking and gives the chicken evenly browned edges—key for a takeout-style finish. 3. Don’t skip the broil step: For that golden, slightly charred look, pop the chicken under the broiler for 1–2 minutes at the end. It mimics the sear of a wok and adds visual appeal to your baked sesame chicken. 4. Double the sauce for meal prep: The sesame glaze thickens as it cools. If you’re prepping for multiple days, make a little extra and store it separately. This keeps your sesame chicken meal prep bowls saucy and fresh-tasting all week. 5. Add the sesame oil last: Sesame oil loses its flavor if overcooked. Stir it into the sauce at the very end to retain its nutty, toasty aroma—a key layer in any clean eating sesame chicken recipe. 6. Sweeten smartly: While honey is used here for its natural sweetness, you can also try monk fruit syrup or date paste for a refined sugar-free twist. It’s a great swap for low calorie sesame chicken without sacrificing taste. 7. Garnish like a pro: A sprinkle of sesame seeds and sliced green onions not only makes the dish pop visually—they also add texture and freshness. It’s a small step that elevates every bowl.Frequently Asked Questions
Yes, this healthy sesame chicken recipe uses lean chicken breast, less oil, and a lighter sesame sauce without all the sugar and frying you’d get in takeout. It’s packed with protein, low in saturated fat, and fits perfectly into a clean eating plan.
Swap deep frying for baking or sautéing, and replace refined sugar with honey or a natural sweetener. This method transforms your meal into a low calorie sesame chicken dish that’s flavorful without the guilt.
Use low-sodium tamari or coconut aminos for a gluten-free sesame chicken variation. Medical News Today confirms that coconut aminos are a great lower-sodium alternative with a similar umami profile.
Yes! Air fryer sesame chicken is a great way to get that crispy texture with minimal oil. It’s an ideal choice if you’re looking for a healthy sesame chicken meal prep option that’s quick and convenient.
Pair this with steamed broccoli, bell peppers, snow peas, or shredded cabbage. These vegetables complement the sweet and savory sauce while boosting the fiber and nutrients in your balanced sesame chicken bowl.
Each serving of this homemade recipe has about 35–40g of protein, making it one of the best high-protein Asian chicken meals you can prep for lunch or dinner.
Used in moderation, sesame oil offers unsaturated fats and antioxidants. According to WebMD, it supports heart health and adds rich flavor to meals without relying on butter or cream.
Yes! Just skip the cornstarch coating and serve it over cauliflower rice or leafy greens. It’s a smart way to enjoy a low carb sesame chicken stir-fry while still hitting your flavor goals.
Try arrowroot starch or xanthan gum. These gluten-free options work well for refined sugar free sesame chicken versions and keep the texture smooth and glossy.
Portion the cooked chicken into airtight containers with rice or vegetables and refrigerate for up to 4 days. It’s an ideal candidate for healthy chicken meal prep ideas that are both satisfying and simple.
Final Thoughts
This Healthy Sesame Chicken Recipe is more than just a better version of takeout—it’s a flavorful, balanced meal you can feel good about making. With minimal ingredients, fast prep, and bold flavor, it’s perfect for weeknights, meal prep, or anytime you want to treat yourself without compromising your health goals.
As someone who juggles busy evenings and still craves comfort food, this dish hits all the right notes: light but satisfying, nutritious but indulgent, and always crowd-pleasing. The sticky sesame sauce clings to crispy chicken like a dream, the protein content keeps me full, and the clean ingredients give me confidence in every bite.
Whether you serve it in a healthy sesame chicken bowl with rice and veggies or pair it with a fresh salad for a low carb dinner, it’s the kind of recipe that supports your lifestyle without feeling restrictive. Rice bowls with lean protein and veggies can be a smart, balanced option when built thoughtfully—exactly what this meal delivers.
So go ahead—skip the greasy takeout and serve up a homemade sesame chicken dinner that’s high in protein, low in guilt, and packed with love. You’ll taste the difference—and feel it, too.
“The beauty of a home-cooked meal lies not just in the nourishment, but in the quiet pride of knowing exactly what’s on your plate.” – Sam
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Crispy oven-baked chicken tossed in a sticky-sweet sesame glaze—meal prep-friendly, naturally sweetened, and ready in 30 minutes.
