This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes! Perfect recipe for your Sunday meal prep too!
A special thanks to PAM Spray Pumps for partnering with me on this post! As always, all opinions are my own.
Yes I’m back at it again with sheet pan meals because they are literally my go-to weeknight meal and are total lifesavers when things get hectic and busy during the week! I know that most of you can relate, especially those that have kids, so having the convenience of throwing a complete dinner all on one pan definitely makes life much more bearable. Easy clean up, delicious flavor and so many leftovers that you won’t even need to worry about what to eat for lunch the next day!
This Sheet Pan Sesame Chicken and Veggies is one of my favorites because it’s a much healthier version of “take-out” that has half the calories, but ALL the flavor! You can easily prep this the day before too by chopping up all your veggies and marinating the chicken, but if this is a last minute recipe you decided to throw together in a pinch then that’s okay too. Prep time takes just a few minutes and the sauce only requires 5 simple ingredients so it really is that easy! Then just toss everything together on the pan and you are good to go.
Okay so I just have to share with you the convenience of PAM Spray Pumps especially when making sheet pan meals! Not only are you reducing your fat and calories by controlling how much (or how little) oil you spray on the pan , but PAM makes it even easier to clean-up because everything just easily slides right off without sticking. PAM has no artificial colors, flavors or preservatives and I am absolutely loving the NEW non-aerosol spray pumps they now offer and the bottle is clear so you can conveniently see when you are running low.
I’ve always noticed that when cooking veggies, too much oil can really ruin the taste and texture not to mention adding even more unnecessary calories to your dish which is why I love using PAM. PAM Spray Pumps are available in two varieties – olive oil and canola oil. I use olive oil a ton when cooking veggies so I was excited to see it in an easy-to-use spray bottle!
For this recipe I basically just tossed the chicken and veggies together on a baking sheet, seasoned with salt and pepper then drizzled everything with the sauce. THAT’S IT! Now if you like your veggies crunchier, I would cook the chicken first halfway through then add your veggies to the pan so that they won’t cook as long, but that’s completely up to you. Either way this dish will taste delicious!
You could also easily turn this recipe into a stir fry if you wanted! Rather than cooking everything in the oven, simply toss the chicken and veggies into a skillet sprayed with a little PAM, drizzle with the sauce and cook this meal that way. Like I said before, this recipe is simple, delicious and created for convenience for those busy weeknights so feel free to cook this how YOU prefer!
Not only do sheet pan meals make cleaning up a breeze, but they are also perfect for meal prep! You can customize this dinner however you’d like to too! Try using green beans or asparagus in place of the broccoli or throw in some chopped onions or even sweet potatoes. Trust me this sauce tastes great on EVERYTHING so go crazy and make this to your liking! Serve this over brown rice or some quinoa for a complete meal that is delicious and much healthier than ordering take-out in the middle of the week.
I can’t stress to you how convenient PAM Spray Pumps are for meal-prepping. I mean they are seriously a MUST in the kitchen especially when you are cooking a lot of different things all at once. They really help you cut down on the amount of oil you’re using and because PAM has superior non-stick performance, you don’t have to worry about scraping those veggies, potatoes, chicken or even fish off of the pan because they stuck right to it!
Oh and this sauce?? Yes it is to DIE for. A simple combination of soy sauce, honey, garlic, fresh ginger and a drizzle of sweet chili sauce make this meal super flavorful and only uses 5 ingredients! I topped everything off with a sprinkle of sesame seeds and some chopped green onions and then proceeded to devour my plate. Literally.
I hope you all enjoy this simple weeknight dinner as much as we did! Anytime you’re in a rut and aren’t sure what to make for dinner, just remember “you PAM do it!” and this Sheet Pan Sesame Chicken is a great way to help you get started 😉
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 green onions
- ¼ cup lower-sodium soy sauce
- 1 Tbsp sweet chili sauce
- 2 Tbsp honey
- 2 cloves garlic
- 1 tsp. fresh ginger
- Preheat oven to 400 degrees F.
- To make the sauce: In a small saucepan, heat soy sauce, sweet chili sauce, honey, garlic and ginger on medium heat and bring to a boil. Turn down heat and allow sauce to simmer, whisking occasionally, until sauce is thick and bubbly. Remove from heat.
- Spread chicken and chopped veggies on a baking sheet sprayed with PAM cooking spray and season with salt and pepper. Drizzle half the sauce over the chicken and veggies (reserving the other half for later) and toss to combine. Bake in the oven for about 20 minutes, tossing halfway through, and continue cooking until veggies are tender and chicken is cooked through.
- Drizzle remaining sauce over top and sprinkle with sesame seeds and green onions. Serve over brown rice or quinoa and enjoy!
Serving Size: 1¾ cups • Calories: 222 • Fat: 3.6 g • Saturated Fat: 0.8 g • Carbs: 22.5 g • Fiber: 3.4 g • Protein: 26.7 g • Sugars: 13.9 g • WW Points+: 6 • Smart Points: 6
This post is sponsored by PAM Cooking Spray. As always all opinions are 100% my own.