Sheet Pan Chicken and Veggies with Sesame Sauce

There are so many reasons that you and your family will be saying, “Oh, I’m all about it!“, when you make my Sheet Pan Chicken and Veggies with Sesame Sauce.

Serving up a healthy, lean protein with plenty of fresh veggies that are perfectly roasted in the most flavor-packed, sesame sauce is always a winning weeknight meal. But, when you can do it on ONE sheet pan and in just about 30 minutes it is 100% a winning situation.

And if you need more ideas, here are some of my other favorite easy chicken and veggie dinner recipes: Greek yogurt lemon baked chicken, Cranberry Apricot Chicken, and this weeknight Cashew Chicken Stir Fry.

Whoever has kitchen duty will be grateful because with a limited amount of pots and pans they will have one of the easiest clean-up nights all week. 

Sheet pan meals are a great way to make a new recipe without spending hours in the kitchen.  

Making Sheet Pan chicken and veggies is really simple and these kitchen staple ingredients make it convenient to mix it up any night of the week.

Just start by dicing up your chicken and veggies and toss them together in a homemade sweet and savory, honey-garlic sesame sauce. Coat all the ingredients evenly directly on your prepared sheet pan.

While it’s cooking, take a few minutes to make rice, quinoa, cauliflower rice, or stir fry noodles and you will have a compete meal! Give it a try tonight…and let me know what you think! 

Reasons Why You Will Love My Sheet Pan Chicken and Veggies

• Easily serve up dinner in 30 minutes
• You don’t need hours of marinating the chicken to get the fabulous flavor of the nutty, spicy-sweet sesame sauce.
• Sheet pan meals save you time.
• You’ll be serving a complete meal with lean protein and plenty of veggies!
• It’s totally versatile and fool-proof!

Ingredient Notes

• Homemade sauce: I like making a homemade sesame sauce with soy sauce, sesame oil, honey, and a few other pantry staple ingredients. To speed up this dinner even more you can use your favorite bottled stir fry or teriyaki sauce.
• Sesame seeds: garnish with white sesame seeds if you’d like.
• Chicken breasts: you can also use chicken thighs cut into bite sized pieces.
• Broccoli: about 1 head of fresh broccoli cut into small florets is perfect. You should get about 2 cups. I wouldn’t recommend using frozen broccoli.
• Snap peas: Roasted snap peas are so good, plus they are an excellent source of Vitamin K
• Red bell peppers: the slightly sweet, charred flavor of the red bell pepper is the perfect accent to this vegetable medley.
• Carrots: add a brightness of color and sweet-roasted flavor to your sheet pan meal. I like to cut them on a diagonal.
• Shallot: this lightly sweet, tender shallot has a flavor of it’s own with barely a hint of sharpness.  Shallots are a delightful addition, and very mellow compared to onions. With that said, you can use red onion if you’d prefer something different.

Step by Step Directions

1. Make the sesame sauce and set aside.
2. Chop all the veggies and add to the sheet pan.
3. Add chicken to the sheet pan.
4. Toss chicken and veggies in a little bit of the sauce.
5. Bake until veggies are roasted and chicken is cooked through.
6. Serve with more sauce, rice and your favorite garnishes.

Tips and Variations

• Make sure you do not pile up, or over crowd the chicken and veggies. Give the ingredients enough separation so that they all roast evenly. If you pile the ingredients on top of each other you will get more of a steamed version of this dinner. It will be watery and will not have the wonderfully spicy and mildly sweet flavor of soy sauce, honey, and garlic all mixed with the nutty and earthy flavors of sesame oil.
• If you have a sheet pan that warps, don’t use it because some of your sheet pan meal could end of on the bottom of your oven.  Instead, invest in a quality sheet pan.  My favorite sheet pan is linked below!
• Don’t forget to line your sheet pan with foil or parchment paper to prevent the meal from sticking to the pan.   Lining the sheet pan makes for a quicker clean-up.
• The variety of vegetables you can use is almost endless and you basically can use whatever you have in your refrigerator: zucchini, asparagus, green beans or Brussels sprouts are all great options.
• Use your favorite store bought sauce to really streamline this meal.

FAQ

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Caraway Sheet Pan

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Sheet Pan Chicken and Veggies with Sesame Sauce

This Sheet Pan Chicken and Veggies weeknight favorite is loaded with flavor from the homemade sesame sauce and is packed with vibrant roasted vegetables. Serve over rice, cauliflower rice or your favorite stir fry noodles. And be sure to add extra sauce, green onions and sesame seeds on top!

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Print Recipe Pin Recipe Rate

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4 servings

Calories: 322kcal

Author: Tawnie Graham of Kroll’s Korner

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Ingredients

For the sesame sauce

• ▢ 1/2 cup soy sauce
• ▢ 1/3 cup orange juice, freshly squeezed
• ▢ 3 Tbsp. honey
• ▢ 2 tsp. sesame oil
• ▢ 1 tsp. ground ginger
• ▢ 1 tsp. minced garlic
• ▢ 1 tsp. rice vinegar
• ▢ 1 tsp. white sesame seeds
• ▢ 1-2 Tbsp. chili garlic sauce
• ▢ 1 Tbsp. cornstarch

For the chicken and veggies

• ▢ 1 lb. boneless, skinless chicken breasts (about 2 breasts)
• ▢ 1 head broccoli, chopped into small florets, ~2 cups
• ▢ 4 oz. sugar snap peas
• ▢ 1 small red bell pepper, chopped
• ▢ 2 large carrots, peeled and sliced on a diagonal
• ▢ 1 shallots, sliced
• ▢ green onions and sesame seeds for garnish. Rice or stir fry noodles for serving

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Instructions

• Preheat the oven to 400°F.
• Line a sheet pan with foil and set aside.
• Add all of the sauce ingredients to a small saucepan over medium heat. Bring to a boil then down to a simmer until the sauce thickens, whisking occasionally. Once thickened, remove from heat and set aside.
• Add the chopped veggies and chicken pieces to the prepared sheet pan. Pour 1/4 cup of the sesame sauce over the chicken and veggies and stir to lightly coat everything. You don't want to add too much sauce because it will become watery and the veggies won't roast and get crispy.
• Bake for 18-20 minutes, or until the chicken pieces are fully cooked and vegetables are tender and roasted.
• Serve with more sauce and rice. Garnish with green onions and more sesame seeds. Enjoy!

Video

Notes

• Try not to overcrowd the baking sheet to give the ingredients enough separation so that they all roast evenly. If you pile the ingredients on top of each other you will get more of a steamed version of this dinner.
• The variety of vegetables you can use is almost endless and you basically can use whatever you have in your refrigerator: zucchini, asparagus, green beans or Brussels sprouts are all great options.
• Use your favorite store bought sauce to really streamline this meal.
• Storage any leftover in an air-tight container in the fridge for up to 4 days. 

Find Kroll’s Korner on Instagram!Mention @krolls_korner or tag #krollskorner

Nutrition

Serving: 1serving | Calories: 322kcal | Carbohydrates: 35g | Protein: 33g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 73mg | Fiber: 7g | Sugar: 18g | Vitamin C: 188mg | Calcium: 129mg | Iron: 4mg

Hi, I’m Tawnie!

Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.

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