Sheet Pan Sesame Chicken and Veggies
Sheet Pan Sesame Chicken and Veggies is a simple, tasty meal that brings together tender chicken thighs coated in a sweet and nutty sesame sauce with colorful vegetables like broccoli,…
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Sheet Pan Sesame Chicken and Veggies is a simple, tasty meal that brings together tender chicken thighs coated in a sweet and nutty sesame sauce with colorful vegetables like broccoli, carrots, and bell peppers. Everything roasts on one pan, making cooking and cleanup a breeze.
I love making this dish when I want something quick but satisfying. The sesame sauce gives the chicken a nice flavor punch without needing a ton of effort, and the veggies come out perfectly tender with just a bit of crispness. I always toss extra sesame seeds on top for a bit of crunch and extra yum.
This meal is great for dinner on busy nights or whenever I want to feel like I’m eating something healthy without the stress. I like serving it over steamed rice to soak up any leftover sauce. Plus, using just one sheet pan means I spend less time in the kitchen and more time enjoying my food.
Key Ingredients & Substitutions
Chicken Thighs: Using boneless, skin-on thighs gives juicy meat and crispy skin. Skinless works too but won’t be as crispy. Thighs stay tender and flavorful, better than breast in this dish.
Sesame Oil & Soy Sauce: These bring the nutty, salty Asian flavors. Toasted sesame oil is best; if you don’t have it, use regular oil and add a bit of toasted sesame seeds. For soy sauce, low-sodium is a nice swap to control saltiness.
Honey or Maple Syrup: I like honey for a balanced sweetness, but maple syrup works well if you want a vegan option. Both help create a sticky glaze roasting on the chicken and veggies.
Vegetables: The mix adds color and texture. If you can’t find broccolini, regular broccoli is fine. Bell peppers give sweetness; for crunch, keep carrots thinly sliced.
How Do You Get Crispy, Flavorful Chicken and Perfect Roasted Veggies on One Sheet?
Balancing cooking times so chicken and vegetables finish together is key. Here’s how to do it:
- Cut veggies into similar-sized pieces for even roasting.
- Arrange chicken skin-side up and keep some space between pieces for crisping.
- Drizzle the sesame sauce over everything, but avoid drowning the veggies; a light coating helps them roast instead of steam.
- Roast at 425°F (220°C) so heat is high enough for caramelization but not so hot it burns the sauce.
- If using skin-on thighs, start skin-side up for crispy skin; don’t flip during cooking.
Taking a little care here makes your sheet pan meal flavorful, with chicken skin crispy and veggies tender with caramelized edges.
Equipment You’ll Need
- Large rimmed sheet pan – big enough for chicken and veggies to spread out, so they roast evenly and get crispy.
- Mixing bowl – great for whisking the sesame sauce together quickly.
- Whisk or fork – helps blend the sauce ingredients smoothly without lumps.
- Sharp knife and cutting board – for chopping veggies and trimming chicken easily and safely.
- Measuring spoons and cups – to get the sauce ingredients just right for balanced flavor.
- Small saucepan (optional) – useful if you want to thicken the sauce on the stove after roasting.
Flavor Variations & Add-Ins
- Swap chicken thighs for boneless chicken breasts if you prefer leaner meat; just keep an eye on cooking time to avoid drying out.
- Add sliced shiitake mushrooms or snap peas for extra texture and mild sweetness that pairs well with sesame flavors.
- Mix in fresh ginger slices or sprinkle chili flakes to give the dish a bit of heat and brightness.
- Top with chopped peanuts or cashews instead of sesame seeds for a crunchy twist and richer flavor.
Sheet Pan Sesame Chicken and Veggies
Ingredients You’ll Need:
For The Chicken and Vegetables:
- 4 boneless, skin-on chicken thighs
- 1 medium zucchini, sliced into rounds
- 1 cup broccolini, trimmed
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 small red onion, cut into wedges
- 2 medium carrots, sliced into thin strips
- 3 green onions, cut into thirds
For The Sauce:
- 2 tablespoons sesame oil
- 1/4 cup soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon grated fresh ginger
- 2 garlic cloves, minced
- 1 tablespoon cornstarch (optional, for thickening sauce)
- 1 tablespoon water (optional, for thickening sauce)
For Finishing Touches:
- Sesame seeds for garnish
- Salt and pepper to taste
- Cooking spray or oil for greasing the pan
How Much Time Will You Need?
This recipe takes about 10 minutes for preparation and around 25-30 minutes for roasting. If thickening the sauce, add a few extra minutes. So, plan for roughly 35-40 minutes from start to finish.
Step-by-Step Instructions:
1. Preheat and Prepare Your Pan:
Set your oven to 425°F (220°C). Lightly grease a large sheet pan with cooking spray or oil to keep everything from sticking.
2. Make the Sesame Sauce:
In a small bowl, whisk together the sesame oil, soy sauce, honey or maple syrup, rice vinegar, grated ginger, and minced garlic until smooth.
3. Arrange Chicken and Veggies:
Place the chicken thighs on the prepared sheet pan. Surround them evenly with the zucchini rounds, broccolini, sliced red and yellow bell peppers, onion wedges, carrot strips, and green onions.
4. Add Sauce and Season:
Drizzle the sesame sauce evenly over the chicken and vegetables, making sure everything gets a good coating. Sprinkle salt and pepper to taste.
5. Roast to Perfection:
Put the sheet pan in the oven and roast for about 25-30 minutes. The chicken should be fully cooked with a nice golden color, and the veggies will be tender with slightly caramelized edges.
6. Optional Sauce Thickening:
If you’d like a thicker sauce, carefully pour the pan juices into a small saucepan. Mix the cornstarch with water until smooth and stir into the pan juices. Heat over medium heat, stirring until thickened, then drizzle over the chicken and veggies.
7. Garnish and Serve:
Sprinkle sesame seeds over everything just before serving. Enjoy hot, with steamed rice or noodles if you like!
Can I Use Frozen Chicken Thighs for This Recipe?
Yes, you can use frozen chicken thighs, but make sure to fully thaw them in the fridge overnight before cooking. Pat them dry to help the skin crisp up during roasting.
Can I Substitute Other Vegetables?
Absolutely! Feel free to swap in veggies like broccoli, snap peas, or mushrooms. Just cut them to similar sizes so everything cooks evenly on the sheet pan.
How Do I Store Leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the oven or microwave to keep the chicken juicy and veggies tender.
Can I Make This Recipe Ahead of Time?
Yes! You can prep the sauce and chop the veggies the day before. Keep the chicken and veggies separate in the fridge until you’re ready to assemble and roast.
