Quick & Easy Sesame Chicken and Broccoli Sheet Pan Meal

Have you ever found yourself staring into the refrigerator at 5 PM, wondering what to make for dinner that’s both healthy and delicious? I’ve been there more times than I can count. That’s why I’m excited to share one of my absolute favorite weeknight solutions: this Sesame Chicken and Broccoli Sheet Pan Meal.

What makes this recipe special isn’t just its incredible flavor – it’s the simplicity. Everything cooks together on one pan, meaning minimal cleanup and maximum time to enjoy your evening. The tender chicken pieces get perfectly caramelized as they roast alongside crisp-tender broccoli, all coated in a sweet-savory sesame sauce that will have everyone asking for seconds.

I’ve perfected this recipe over dozens of attempts, adjusting the marinade proportions and cooking techniques until I found the perfect balance. The result is a restaurant-quality meal that takes less than 30 minutes of active time. Let me show you how to make it.

Why You’ll Love This Recipe

Before we dive into the details, let me share why this recipe has become such a staple in my household:

• One-pan cooking means minimal cleanup
• Ready in under 45 minutes from start to finish
• Balanced nutrition with lean protein and vegetables
• Versatile recipe that can be customized with different vegetables
• Meal prep friendly – portions beautifully for lunches
• Kid-approved flavors that the whole family will enjoy

Ingredients You’ll Need

For the Chicken and Vegetables:

• 1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 4 cups broccoli florets (about 2 medium heads)
• 2 medium red bell peppers, sliced into 1-inch pieces
• 1 large red onion, cut into 1-inch chunks
• 3 tablespoons avocado or vegetable oil, divided
• Salt and pepper to taste

For the Sesame Marinade:

• ¼ cup low-sodium soy sauce (or tamari for gluten-free)
• 3 tablespoons honey
• 2 tablespoons rice vinegar
• 2 tablespoons sesame oil
• 1 tablespoon grated fresh ginger
• 4 garlic cloves, minced
• 2 tablespoons sesame seeds, plus more for garnish
• ¼ teaspoon red pepper flakes (optional, for heat)

For Serving:

• Cooked rice or quinoa
• Sliced green onions
• Additional sesame seeds
• Lime wedges

Essential Equipment

I’ve found that having the right tools makes this recipe even easier:

• Large rimmed baking sheet (18×13 inches works best)
• Parchment paper or silicone baking mat
• Mixing bowls (medium and large)
• Measuring cups and spoons
• Sharp chef’s knife and cutting board
• Whisk for the marinade

Step-by-Step Instructions

Preparation (10 minutes)

1. Preheat your oven to 425°F (220°C) and line your baking sheet with parchment paper.
2. In a medium bowl, whisk together all marinade ingredients: soy sauce, honey, rice vinegar, sesame oil, ginger, garlic, sesame seeds, and red pepper flakes if using.
3. Cut your chicken into even 1-inch pieces. This uniform size ensures they’ll cook evenly and in the same amount of time.
4. Cut broccoli into florets of similar size, aiming for pieces that are about 1½ inches in diameter.
5. Slice bell peppers and onion into chunks roughly the same size as the broccoli.

Marinating the Chicken (15 minutes)

1. Place the chicken pieces in a large bowl and pour about ⅔ of the marinade over them, reserving the remaining third for the vegetables.
2. Toss the chicken thoroughly to coat each piece. Allow to marinate for at least 15 minutes at room temperature, or up to 8 hours in the refrigerator if you’re prepping ahead.
3. While the chicken marinates, toss the broccoli, bell peppers, and onions with 2 tablespoons of oil and the remaining marinade in a separate bowl.

Assembly and Cooking (20-25 minutes)

1. Arrange the marinated vegetables on one side of the prepared baking sheet, spreading them out to avoid overcrowding.
2. On the other side of the sheet, arrange the marinated chicken pieces, ensuring they’re not touching each other for even cooking.
3. Bake in the preheated oven for 10 minutes.
4. After 10 minutes, remove the sheet pan and carefully stir both the chicken and vegetables to ensure even cooking. Return to the oven.
5. Bake for an additional 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender but still have a slight crunch.
6. For a final touch of caramelization, switch the oven to broil for the last 2 minutes, watching carefully to prevent burning.

Serving Suggestions

I love serving this versatile dish in several ways:

• Traditional style: Over steamed jasmine rice with a sprinkle of green onions and sesame seeds
• Low-carb option: With cauliflower rice for a lighter meal
• Grain bowl: Atop quinoa with sliced avocado for added nutrition
• Wrap style: Wrapped in warm flour tortillas with a drizzle of sriracha mayo
• Meal prep containers: Divided with rice and vegetables for easy lunches

The leftovers taste amazing cold or reheated, making this perfect for busy weekdays.

Nutritional Information

For those tracking their intake, here’s the approximate nutritional breakdown per serving (¼ of the recipe, not including rice or other sides):

Variations to Try

What I love most about this recipe is how adaptable it is. Here are some of my favorite variations:

Vegetable Swaps

• Substitute cauliflower or brussels sprouts for broccoli
• Add sliced carrots or snow peas during the last 10 minutes
• Include halved baby potatoes (start these 15 minutes before adding other ingredients)

Protein Options

• Use boneless chicken thighs for more moisture and flavor
• Substitute firm tofu, pressed and cut into cubes, for a vegetarian option
• Try with peeled, deveined shrimp (add these in the last 8 minutes only)

Flavor Twists

• Add 1 tablespoon of orange zest and juice to the marinade for a citrus variation
• Incorporate 2 tablespoons of peanut butter for a Thai-inspired flavor
• Use a tablespoon of Korean gochujang for a spicy kick

Make-Ahead and Storage Tips

This recipe excels as a make-ahead meal option:

Prep in Advance

• Cut all vegetables and chicken up to 2 days ahead and store separately in airtight containers
• Mix the marinade up to 3 days in advance and refrigerate
• Marinate the chicken overnight for even more flavor penetration

Storage Guidelines

• Refrigerator: Store leftovers in an airtight container for up to 4 days
• Freezer: Freeze cooked portions for up to 3 months in freezer-safe containers
• Reheating: Microwave on medium power with a damp paper towel cover, or reheat in a skillet with a splash of water

Meal Prep Strategy

I often double this recipe to use throughout the week. Here’s my strategy:

1. Make a full batch on Sunday
2. Portion into glass containers with compartments
3. Keep sauce separate if possible to prevent sogginess
4. Add fresh garnishes like sliced green onions just before eating

Common Mistakes to Avoid

Through much trial and error, I’ve learned some key things to watch out for:

1. Overcrowding the pan – This causes steaming instead of roasting. Use two pans if needed.
2. Uneven cutting – Inconsistent sizes lead to some pieces being overcooked while others remain raw.
3. Skipping the parchment paper – The honey in the marinade can burn onto the pan, making cleanup difficult.
4. Not patting the chicken dry – Excess moisture prevents proper browning.
5. Using cold chicken straight from the refrigerator – Let it sit at room temperature for 15 minutes before cooking for more even results.

Why This Method Works

The sheet pan method isn’t just convenient—it’s scientifically sound. Here’s why:

• High heat roasting creates the Maillard reaction, developing complex flavors and caramelization
• Spreading ingredients in a single layer ensures proper air circulation for even cooking
• The two-stage cooking process allows for perfect timing of both protein and vegetables
• Marinating the chicken not only adds flavor but helps tenderize the meat proteins

Health Benefits

This meal isn’t just delicious—it’s nutritionally balanced as well:

• Lean protein from chicken helps build and maintain muscle
• Broccoli is rich in vitamin C, fiber, and cancer-fighting compounds
• Bell peppers provide antioxidants and vitamin A
• Sesame seeds offer calcium, magnesium, and heart-healthy fats
• Ginger and garlic have natural anti-inflammatory properties

Time-Saving Tips

As someone who values efficiency in the kitchen, I’ve developed these shortcuts:

1. Buy pre-cut vegetables from the produce section if you’re really pressed for time
2. Use jarred minced garlic and ginger instead of fresh when necessary
3. Line your sheet pan with parchment for virtually no cleanup
4. Double the marinade recipe and freeze half for next time
5. Cook extra chicken to use in salads or wraps later in the week

Perfect Pairings

While this dish stands beautifully on its own with rice, I sometimes like to round out the meal with:

• Simple miso soup for a Japanese-inspired meal
• Quick cucumber salad dressed with rice vinegar and a touch of sugar
• Steamed edamame with flaky sea salt
• Kimchi for a Korean twist and probiotic benefits

Q&A Section

Q: Can I make this recipe gluten-free? Yes! Simply substitute tamari for the soy sauce and verify that your sesame oil is processed in a gluten-free facility.

Q: My broccoli always comes out too soft. What am I doing wrong? This usually happens when the florets are cut too small. Try larger pieces, around 1½ inches in diameter. Also, consider adding the broccoli to the sheet pan 5 minutes after the chicken if you prefer it with more bite.

Q: How spicy is this dish? As written, it’s very mild and family-friendly. The red pepper flakes add a gentle warmth rather than significant heat. To increase spiciness, double the red pepper flakes or add a teaspoon of sriracha to the marinade.

Q: Can I use frozen broccoli? Yes, but with modifications. Thaw and drain the broccoli first, then add it to the sheet pan during the last 10 minutes of cooking to prevent it from becoming mushy.

Q: I don’t have sesame oil. Is there a substitute? While sesame oil provides the characteristic flavor for this dish, you can substitute olive oil in the marinade and then sprinkle with additional toasted sesame seeds to get some of the sesame flavor.

Q: How can I make this dish lower in sodium? Use reduced-sodium soy sauce or coconut aminos, and consider reducing the amount to 3 tablespoons instead of ¼ cup.

Q: Is there a way to make this even quicker on busy nights? Absolutely! Prepare the marinade and cut the chicken and vegetables the night before. Store separately in the refrigerator, then just assemble and bake when you’re ready to cook.

Q: My vegetables and chicken cook at different rates. How do I fix this? Start the chicken 5-7 minutes before adding the vegetables if you find they cook at different speeds in your oven. Every oven is different, so you may need to adjust timing.

Final Thoughts

After making this Sesame Chicken and Broccoli Sheet Pan Meal countless times, I’m still amazed at how something so simple can be so satisfying. It’s transformed my weeknight dinner routine from a stressful scramble to an enjoyable process with delicious results.

What I appreciate most about sheet pan cooking is how it encourages mindful meal planning without requiring hours in the kitchen. Plus, the visual appeal of a beautifully arranged sheet pan—with its colorful vegetables and glistening chicken—feels like a small victory before you even take a bite.

I hope this recipe brings the same joy and convenience to your kitchen as it has to mine. With just one pan and less than an hour of your time, you can create a meal that feels both nurturing and special—perfect for busy weeknights when you deserve something better than takeout.