Sheet Pan Sesame Chicken and Veggies – Healthy Weeknight Magic

Sheet Pan Sesame Chicken and Veggies is the kind of dinner that saves your sanity on busy weeknights. You know those evenings when you’ve barely had time to think, let alone cook something elaborate? This recipe has your back. Everything—yes, everything—cooks together on one pan, meaning fewer dishes, less stress, and a lot more flavor.

Juicy chicken pieces get tossed in a sticky-sweet sesame sauce that clings to every bite, while the veggies roast up perfectly tender with just a little crisp around the edges. In the middle of all this deliciousness, our star ingredient—Sheet Pan Sesame Chicken and Veggies—comes through with its balance of comfort, color, and nutrition. It’s quick, clean, and ridiculously satisfying, making it ideal for meal prep Sundays or those weeknights when takeout is tempting but your wallet (and waistline) say otherwise.

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What is Sheet Pan Sesame Chicken and Veggies?

Sheet Pan Sesame Chicken and Veggies is a lighter, faster twist on the takeout classic. Instead of deep-frying, everything bakes together on one sheet pan, allowing the sauce to caramelize beautifully while the chicken stays juicy and the veggies turn vibrant. It’s a full meal with protein, fiber, and flavor all in one bite. Think of it as your favorite Asian-inspired stir-fry, but without the stovetop chaos. The soy-honey-garlic glaze gives it that sticky, glossy texture we all crave, and the sprinkle of sesame seeds adds a nutty crunch that ties it all together.

This dish is not only delicious but practical—perfect for meal prepping or feeding a family without the stress. Plus, cleanup is a breeze, and who doesn’t love a dinner that goes from oven to table in under 30 minutes?

Reasons to Try Sheet Pan Sesame Chicken and Veggies

If you’ve ever looked at your fridge full of random produce and thought, “What do I even do with this?”—this recipe is your answer. Sheet Pan Sesame Chicken and Veggies makes eating healthy feel effortless. It’s fast, flavorful, and fits perfectly into a busy schedule. Here’s why it’s worth a spot in your weekly rotation: it’s customizable, meaning you can swap out veggies for whatever you’ve got (carrots, zucchini, or even cauliflower work great).

It’s also high in protein, low in cleanup, and naturally balanced. Plus, the sauce—oh, that sauce—is the perfect blend of sweet, salty, and tangy. You can double it if you like things extra saucy (and let’s be honest, who doesn’t?). It’s family-friendly, meal prep–friendly, and totally sanity-saving.

Ingredients Needed to Make Sheet Pan Sesame Chicken and Veggies

• 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 large head of broccoli, chopped (about 2 cups)
• 2 medium red bell peppers, cut into chunks
• 1 cup snap peas
• Salt and pepper, to taste
• Optional toppings: sesame seeds and sliced green onions
  For the sauce:
• ¼ cup low-sodium soy sauce
• 1 Tbsp sweet chili sauce
• 2 Tbsp honey
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated

Instructions to Make Sheet Pan Sesame Chicken and Veggies – Step by Step

Step 1: Preheat and Get Ready

Let’s kick things off! Preheat your oven to 400°F—this is the sweet spot for roasting that gives you juicy chicken and perfectly tender-crisp veggies. While the oven heats, grab your largest sheet pan (you’ll need the space). To make cleanup a breeze, line it with parchment paper or lightly spray it with nonstick cooking spray. This single-pan setup is what makes Sheet Pan Sesame Chicken and Veggies such a hero for weeknights—no juggling pots or scrubbing pans later.

Now, let’s prep your ingredients. Cut the chicken breasts into 1-inch pieces—this helps them cook quickly and evenly alongside your veggies. Chop your broccoli into bite-size florets, dice your red bell peppers into chunks, and trim the ends of your snap peas. Try to keep everything roughly the same size, so nothing ends up over or undercooked. If you want more help with prepping chicken safely and easily, check out my tips in Easy Garlic Parmesan Chicken and Potatoes—I cover how to handle and cut poultry like a pro without making a mess.

Step 2: Make the Sauce (the Star of the Show)

In a small saucepan, combine ¼ cup soy sauce, 1 tablespoon sweet chili sauce, 2 tablespoons honey, 2 cloves of minced garlic, and 1 teaspoon fresh grated ginger. Place it over medium heat and whisk everything together. You’ll start to smell the garlic and ginger right away—it’s heavenly. Bring the sauce to a light boil, then reduce the heat and let it simmer for a few minutes. As it bubbles gently, it’ll thicken and become glossy—exactly what you want for coating your chicken and veggies.

This sesame sauce is what makes Sheet Pan Sesame Chicken and Veggies irresistibly good. It’s a balance of sweet, salty, and tangy that’s light enough for everyday meals but flavorful enough to rival takeout. If you’re a sauce lover (I mean, who isn’t?), make extra. You can use leftovers to drizzle over rice, toss with noodles, or even repurpose it for other quick dishes like my Teriyaki Chicken Bowls or Coconut Chicken Rice Bowl. Once your sauce is ready, remove it from the heat and set it aside.

Step 3: Arrange and Toss Everything Together

Now for the fun part—assembling your Sheet Pan Sesame Chicken and Veggies. Spread your cut chicken and chopped veggies evenly across the prepared sheet pan. Give them a sprinkle of salt and pepper for good measure. Next, drizzle half of the prepared sauce over the top, saving the rest for later. Using tongs (or clean hands), toss everything to coat the chicken and veggies in that delicious glaze.

Here’s a little pro tip: try to spread everything out in a single layer. If the pan’s too crowded, your ingredients will steam instead of roast, and we want those caramelized, slightly crispy edges. If you’re cooking for a crowd, split the ingredients between two pans and roast them side by side.

If you enjoy easy one-pan dinners like this, you might also love my Lemon Garlic Chicken Meal Prep, which uses a similar roasting technique for a bright, zesty twist.

Step 4: Roast to Perfection

Pop your pan into the oven and roast for 10 minutes. After that, take it out and use a spatula or tongs to gently toss everything—this helps everything cook evenly and prevents sticking. Return the pan to the oven and bake for another 10–12 minutes, or until the chicken is fully cooked through (no pink in the center) and the veggies are tender but still vibrant.

You’ll notice the sauce starting to caramelize a bit on the edges, coating the veggies and chicken in that irresistible sesame glaze. It’s a sign that everything is coming together beautifully. If you prefer your veggies with more of a roasted char, let them go for a couple of extra minutes under the broiler—but keep an eye on them, as they can go from golden to burnt fast.

Step 5: Finish and Serve

When your Sheet Pan Sesame Chicken and Veggies is out of the oven, drizzle the remaining sauce over the top while it’s still hot. This last layer adds even more shine and flavor to every bite. Sprinkle with toasted sesame seeds and sliced green onions for that perfect finish. The sesame seeds add a subtle crunch, while the green onions bring a pop of freshness that balances out the sweet-salty glaze.

Now it’s time to serve! This dish pairs beautifully with brown rice, jasmine rice, or quinoa. If you’re into low-carb options, cauliflower rice or zucchini noodles make great bases too. For a little variety, you can even wrap it all up in lettuce cups for a lighter meal—similar to my Easy Thai Peanut Chicken Wraps.

Step 6: Optional Add-Ons and Variations

The beauty of this recipe is its flexibility. You can easily switch up the veggies—try zucchini, carrots, or snow peas depending on what’s in your fridge. If you’re craving a bit of heat, stir a touch of sriracha or crushed red pepper flakes into the sauce before drizzling. Want something creamier? Whisk in a spoonful of peanut butter or tahini for a rich, nutty flavor that transforms the dish into a whole new experience.

If you love discovering creative chicken recipes like this, you’ll definitely enjoy my High Protein Chicken Parmesan Casserole—another easy weeknight winner that doesn’t skimp on flavor or nutrition.

Step 7: Clean Up Like a Pro

Here’s the best part—there’s barely any cleanup! Since everything was cooked on a single pan, you can just toss the parchment paper and give your pan a quick rinse. It’s one of the main reasons Sheet Pan Sesame Chicken and Veggies is such a staple for busy families and meal-preppers alike.

And if you’re into meal prepping, go ahead and portion leftovers into airtight containers. Add a serving of rice or quinoa, drizzle a little extra sauce on top, and refrigerate. You’ll thank yourself when lunchtime rolls around.

Step 8: Enjoy and Repeat

And that’s it—you’ve just made a wholesome, balanced dinner in under 30 minutes! This Step by Step Sheet Pan Sesame Chicken and Veggies guide gives you everything you need for success every time you make it. Once you try it, it’ll become a go-to in your rotation—trust me. It’s the kind of meal that hits that perfect balance between healthy and comforting, leaving you full but never sluggish.

If you’re in the mood to experiment with more easy Asian-inspired dishes, don’t miss my Panda Express Teriyaki Chicken or Spicy Maple Chicken and Coconut Rice—both have that same satisfying flavor balance in minimal time.

What to Serve with Sheet Pan Sesame Chicken and Veggies

This dish is already a meal in itself, but if you want to round it out, it pairs beautifully with steamed jasmine rice, brown rice, or even garlic quinoa. You can also toss together a quick side salad or serve it with roasted sweet potatoes for a bit of contrast. If you’re meal prepping, pack it up with rice and store in airtight containers—it reheats beautifully for weekday lunches.

Key Tips for Making Sheet Pan Sesame Chicken and Veggies

1. Cut your chicken and veggies into similar-sized pieces so they cook evenly.
2. Don’t skip tossing halfway through roasting—it’s key for even browning.
3. If you like crispier veggies, spread them out on two pans instead of crowding one.
4. Double the sauce if you’re a “sauce person.” It stores well and works great for dipping.
5. For a gluten-free version, use tamari instead of soy sauce.

Storage and Reheating Tips for Sheet Pan Sesame Chicken and Veggies

Store leftovers in airtight containers for up to 4 days in the fridge. When reheating, use the microwave for 1–2 minutes or warm it in a skillet with a splash of water or soy sauce to keep it juicy. You can even freeze it—just let it cool completely, then store it in freezer bags for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Can I use chicken thighs instead of breasts? Absolutely—they’ll add extra juiciness.
Can I make this vegetarian? Yes! Swap chicken for tofu or chickpeas.
Can I prep this ahead of time? Definitely—prep the veggies and sauce the night before, then toss everything together when ready to bake.
Is this meal prep–friendly? 100%. It reheats like a dream and makes healthy lunches easy.

Final Thoughts

Sheet Pan Sesame Chicken and Veggies proves that weeknight dinners don’t have to be boring or complicated. It’s fast, flavorful, and easy to make with minimal cleanup. Whether you’re feeding your family, prepping for the week, or just need something healthy that doesn’t require standing over the stove, this recipe hits the spot. So grab that sheet pan and let’s make dinner simple again—because healthy cooking should never feel like a chore.

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