Have you ever craved the sweet and savory goodness of sesame chicken but wished for a healthier version? I’ve spent years perfecting this lighter take on the beloved Chinese-American classic, and I’m excited to share my fool-proof recipe that delivers all the flavor without the heavy breading and deep frying.
Why You’ll Love This Recipe
After countless takeout orders and kitchen experiments, I’ve discovered that the secret to amazing sesame chicken isn’t in the thick batter or oil-heavy cooking method – it’s all about balancing the right flavors and using smart cooking techniques. This healthier version cuts down on calories and fat while maximizing taste, making it perfect for weeknight dinners or meal prep.
Nutrition Facts Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 385 |
| Protein | 38g |
| Carbohydrates | 32g |
| Fiber | 3g |
| Sugar | 12g |
| Fat | 14g |
| Saturated Fat | 2.5g |
| Sodium | 580mg |
| Iron | 15% DV |
| Calcium | 8% DV |
Based on a serving size of 1.5 cups with ½ cup rice
Kitchen Equipment You’ll Need
- Large non-stick skillet or wok
- Medium mixing bowls (2)
- Measuring cups and spoons
- Sharp knife
- Cutting board
- Rice cooker or medium pot
- Whisk
- Kitchen tongs
Ingredients
For the Chicken
- 2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 egg whites
- 3 tablespoons cornstarch
- ¼ teaspoon white pepper
- 2 tablespoons avocado oil (divided)
For the Sauce
- ⅓ cup low-sodium soy sauce
- ¼ cup honey
- 3 tablespoons rice vinegar
- 2 tablespoons sesame oil
- 2 tablespoons cornstarch
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- ¼ cup water
- 1 tablespoon sesame seeds, plus more for garnish
For Serving
- 4 cups cooked brown rice
- 2 cups steamed broccoli
- 2 green onions, thinly sliced
- Additional sesame seeds
- Red pepper flakes (optional)
Step-by-Step Instructions
Marinating the Chicken (15 minutes)
- In a medium bowl, whisk together soy sauce, rice vinegar, and egg whites until well combined
- Add chicken pieces and toss to coat
- Let marinate for 15 minutes at room temperature
Preparing the Sauce (10 minutes)
- In a separate bowl, combine all sauce ingredients except sesame seeds
- Whisk until cornstarch is fully dissolved
- Set aside until needed
Cooking the Chicken (20 minutes)
- Drain chicken from marinade and pat pieces dry with paper towels
- Toss chicken with cornstarch and white pepper until evenly coated
- Heat 1 tablespoon avocado oil in a large non-stick skillet or wok over medium-high heat
- Cook chicken in two batches (using remaining oil for second batch) for 4-5 minutes per batch, until golden brown and cooked through
- Remove chicken to a plate and set aside
Finishing the Dish (10 minutes)
- Pour sauce into the same pan
- Cook, stirring constantly, until sauce begins to bubble and thicken (about 2-3 minutes)
- Return chicken to pan and toss to coat evenly
- Stir in 1 tablespoon sesame seeds
- Cook for an additional 2 minutes until everything is hot and well-combined
Plating and Serving
- Serve over brown rice
- Add steamed broccoli on the side
- Garnish with:
- Sliced green onions
- Additional sesame seeds
- Red pepper flakes (if desired)
Pro Tips for Perfect Results
- Cut chicken pieces uniformly for even cooking
- Don’t skip the marinating step – it helps keep the chicken tender
- Use a non-stick pan to reduce the amount of oil needed
- Have all ingredients measured and ready before you start cooking
- If sauce becomes too thick, thin with 1-2 tablespoons of water
Make-Ahead and Storage Tips
| Storage Method | Duration | Notes |
|---|---|---|
| Refrigerator | 3-4 days | Store sauce and chicken separately |
| Freezer | 2-3 months | Freeze without sauce |
| Meal Prep | 4 days | Portion with rice and vegetables |
Common Substitutions
| Ingredient | Substitution Options |
|---|---|
| Chicken breast | Chicken thighs, tofu, tempeh |
| Honey | Maple syrup, agave nectar |
| Avocado oil | Olive oil, grapeseed oil |
| Brown rice | Quinoa, cauliflower rice |
| Cornstarch | Arrowroot powder, tapioca starch |
Frequently Asked Questions
Q: Can I make this gluten-free?
A: Yes! Simply substitute regular soy sauce with tamari or coconut aminos, and ensure your cornstarch is certified gluten-free.
Q: How can I make this recipe less sweet?
A: Reduce the honey to 2-3 tablespoons and add an extra tablespoon of rice vinegar for balance.
Q: Can I use frozen chicken?
A: Yes, but make sure to thaw completely and pat dry before marinating. Excess moisture will prevent proper browning.
Q: Is it possible to make this in an air fryer?
A: Absolutely! Cook the cornstarch-coated chicken pieces at 400°F (200°C) for 12-15 minutes, shaking the basket halfway through. Then toss with the sauce.
Q: How spicy is this dish?
A: As written, it’s very mild. Add 1-2 teaspoons of chili garlic sauce or sriracha to the sauce for more heat.
Serving Suggestions
- Pair with a refreshing Asian cucumber salad
- Serve alongside stir-fried sugar snap peas
- Add a side of miso soup for a complete meal
- Include pickled ginger for a tangy contrast
- Offer extra sauce on the side for rice
Recipe Variations
Spicy Sesame Chicken
Add 2 tablespoons of chili garlic sauce to the sauce mixture and garnish with sliced fresh chilies.
Vegetable-Loaded Version
Double the vegetables by adding sliced bell peppers, carrots, and snap peas during the final cooking stage.
Crispy Sesame Chicken
After coating in cornstarch, pan-fry the chicken pieces in batches until extra crispy before adding sauce.
Sesame-Orange Chicken
Add the zest of one orange and ¼ cup of fresh orange juice to the sauce for a citrusy twist.
Remember, the key to making this healthier version of sesame chicken truly satisfying is in the balance of flavors and proper cooking technique. Don’t rush the process, and you’ll be rewarded with a delicious meal that you can feel good about serving to your family and friends.
