Zesty High Protein Sesame Chicken Recipe For Fit Foodies

Crafting a delightful high protein sesame chicken promises a mouthwatering journey through flavor and nutrition.

Asian cuisine inspires this protein-packed dish that breaks traditional meal boundaries.

Lean chicken breasts become the star of this culinary adventure, promising satisfaction without guilt.

Crispy textures and nutty sesame notes dance together, creating a balanced meal you’ll crave.

Weeknight dinners need exciting options that fuel your body and delight your palate.

Simple ingredients transform into an extraordinary plate that impresses everyone at the table.

Discover how easy it can be to make restaurant-quality meals right in your kitchen.

Why High Protein Sesame Chicken Is a Smart Choice

• Packed with lean chicken and sesame seeds, this recipe delivers a powerful protein punch for fitness enthusiasts and health-conscious eaters.
• From prep to plate, this meal comes together in just 20 minutes, making it perfect for busy professionals and families craving a delicious, home-cooked meal.
• Easily adapt the sauce's sweetness or spiciness by adjusting honey and adding red pepper flakes, allowing home cooks to personalize the dish to their taste preferences.
• Achieve a gourmet-style Asian-inspired dish without complex techniques, giving home chefs the confidence to create restaurant-worthy meals in their own kitchen.

What You’ll Need for Sesame Chicken

• Chicken: Lean protein source that forms the base of the dish, best when using boneless, skinless chicken breasts or thighs for even cooking.

• Cornstarch, Cornstarch Slurry: Provides crispy texture and helps thicken the sauce, ensures even coating and glossy final appearance.

• Soy Sauce, Honey: Creates a sweet and savory flavor profile, soy sauce adds umami depth while honey provides natural sweetness.
• Rice Vinegar: Adds tangy brightness and balances the sauce's richness.
• Sesame Oil: Delivers authentic Asian-inspired nutty flavor, use toasted sesame oil for more intense taste.
• Sesame Seeds: Adds crunchy texture and visual appeal, toasted seeds enhance nutty flavor.

• Garlic, Ginger: Provide foundational Asian-inspired flavor base, fresh ingredients offer more complex taste than dried versions.

• Olive Oil: Helps cook chicken evenly and prevents sticking, can substitute with neutral cooking oils.

• Green Onions: Adds fresh, mild onion flavor and bright color, chop finely for best distribution.

FAQs About Sesame Chicken and Prep

• Is cornstarch necessary for this recipe?

Cornstarch helps create a crispy exterior on the chicken and thickens the sauce, ensuring a glossy and flavorful coating that helps seal in moisture.

• Can I use a different type of protein?

Yes, you can substitute chicken with tofu, shrimp, or lean beef. Adjust cooking times accordingly to ensure proper doneness and texture.

• Why are sesame seeds important in this dish?

Sesame seeds add a nutty flavor, pleasant crunch, and visual appeal. They also provide additional protein and healthy fats to the meal.

• How do I prevent the chicken from becoming dry?

Coat the chicken in cornstarch and cook quickly over medium-high heat. Don’t overcook, and toss in the sauce to keep the meat tender and juicy.

How to Cook High Protein Chicken Without Drying It

Step 1: Coat Chicken Pieces

Sprinkle cornstarch over chicken chunks and toss until every piece is evenly dusted with a light powdery layer.

Step 2: Golden Chicken Searing

Heat olive oil in a large skillet

Toss chicken pieces into hot pan

Cook while stirring occasionally

Watch for golden-brown edges

Ensure chicken is fully cooked through

Transfer cooked chicken to a waiting plate

Step 3: Flavor Explosion Sauce

Drop minced garlic and ginger into same skillet

Quickly stir for 30 seconds until aromatic

• Soy sauce
• Honey
• Rice vinegar
• Sesame oil
• Sesame seeds

Blend ingredients and bring to gentle simmer

Step 4: Sauce Thickening Magic

Create cornstarch slurry

Pour into simmering sauce

Stir constantly

Watch sauce transform and thicken

Step 5: Final Chicken Coating

Return chicken to skillet

Toss completely in sauce

Warm for additional 2 minutes

Step 6: Gorgeous Plating

Sprinkle chopped green onions

Scatter extra sesame seeds

Serve over steamed rice or quinoa

Optional: Add stir-fried vegetables

Tips for That Sweet-Savory Sesame Glaze

• Maximize Protein Coating: Thoroughly coat chicken pieces in cornstarch for an extra crispy exterior that helps seal in moisture and amplifies protein absorption.
• Prevent Burning Garlic: Quickly sauté garlic and ginger for just 30 seconds to release intense flavors without risking bitter, burnt notes that can ruin the entire dish.
• Control Sauce Consistency: Adjust cornstarch slurry gradually to achieve perfect sauce thickness- too little makes it runny, too much creates a gloppy texture.
• Boost Nutrition Options: Swap rice for quinoa or cauliflower rice to increase protein content and create a lower-carb alternative that still satisfies your taste buds.
• Quick Meal Prep Hack: Marinate chicken overnight in sesame sauce ingredients to intensify flavor depth and reduce cooking time when you're ready to prepare the meal.

Store and Reheat Sesame Chicken with Ease

• Store leftover sesame chicken in an airtight container for up to 3-4 days in the refrigerator.
• Transfer cooled chicken to a freezer-safe container and freeze for up to 2 months. Wrap tightly to prevent freezer burn.
• Warm gently in a skillet over medium-low heat, adding a splash of water or chicken broth to restore moisture and prevent drying out.
• Reheat in short 30-second intervals, stirring between each interval to distribute heat evenly and maintain the chicken's juicy texture.

What Pairs Well with This Protein-Packed Dish

• Pair with Crisp Riesling to balance the sweet and savory sauce, cutting through the richness of the chicken with its bright, light acidity.
• Complement the dish's nuttiness by serving alongside a cold Asian-style lager like Tsingtao, which refreshes the palate between bites.
• Create Textural Contrast with Crunchy Cucumber Salad, dressed in rice vinegar and light sesame oil to echo the chicken's flavor profile without overwhelming the main dish.
• Enhance the Meal with Steamed Edamame, sprinkled with sea salt, providing a protein-packed side that adds green vegetables and a clean, fresh element to the plate.

Healthy Swaps and Twists to Try

Gluten-Free Version: Replace traditional soy sauce with tamari or coconut aminos to eliminate gluten while maintaining rich umami flavor. Use cornstarch as a coating to keep the recipe naturally gluten-free.

Low-Carb Alternative: Swap rice or quinoa with cauliflower rice or zucchini noodles. Reduce honey and use a low-carb sweetener like stevia or monk fruit to lower overall carbohydrate content.

Vegetarian Protein Option: Substitute chicken with extra-firm tofu or tempeh. Press tofu to remove moisture, cube, and follow the same coating and cooking method for a plant-based protein-packed meal.

Air Fryer Method: Instead of pan-frying, prepare chicken in an air fryer at 375°F for 10-12 minutes. Toss with sesame sauce afterward to achieve crispy texture with less oil and maintain high protein profile.

High Protein Sesame Chicken Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.6 from 28 reviews

• Total Time: 25 minutes
• Yield: 4 1x

Print Recipe

Pin Recipe

Description

Sesame chicken brings bold Asian-inspired flavors straight to your dinner table with a protein-packed twist. Crispy, glazed chicken pieces deliver a perfect balance of sweet and savory notes that will satisfy cravings and nourish you completely.

---

Ingredients

Scale 1x2x3x

Protein:

• 1.5 pounds (680 grams) chicken breast, cut into bite-sized pieces

Sauce and Seasoning Ingredients:

• ⅓ cup (80 milliliters) low-sodium soy sauce
• 3 tablespoons honey
• 1 tablespoon rice vinegar
• 2 tablespoons cornstarch
• 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
• 2 cloves garlic, minced
• 1 teaspoon freshly grated ginger

Oils and Garnish:

• 1 tablespoon olive oil or sesame oil
• 1 tablespoon sesame oil
• 1 tablespoon sesame seeds
• Chopped green onions
• Additional sesame seeds

Cook Mode Prevent your screen from going dark

---

Instructions

1. Thoroughly coat chicken pieces with cornstarch, ensuring an even, light dusting that will create a crispy exterior when cooked.
2. Heat olive oil in a spacious skillet or wok, bringing the temperature to medium-high for optimal browning of the chicken.
3. Carefully place coated chicken into the hot skillet, allowing each piece to develop a golden-brown crust by cooking undisturbed for several minutes before gently stirring.
4. Monitor chicken’s cooking progress, ensuring it reaches a complete, juicy doneness within 6-8 minutes. Once fully cooked, transfer to a separate plate.
5. Reduce skillet heat and quickly sauté minced garlic and ginger, releasing their aromatic essence without burning.
6. Pour soy sauce, honey, rice vinegar, and sesame oil into the skillet, creating a vibrant, glossy base for the sauce.
7. Sprinkle sesame seeds into the liquid mixture, stirring to distribute their nutty flavor evenly.
8. Introduce cornstarch slurry to the simmering sauce, whisking continuously to prevent lumps and achieve a smooth, glossy consistency.
9. Reintroduce the cooked chicken to the thickened sauce, gently tossing to ensure each piece is generously coated with the flavorful glaze.
10. Allow chicken to reheat briefly in the sauce, melding the flavors and creating a final, appetizing sheen.
11. Transfer to serving plates, garnishing with finely chopped green onions and an additional sprinkle of sesame seeds for textural contrast.
12. Serve immediately alongside steamed rice, quinoa, or a colorful medley of stir-fried vegetables for a complete, protein-packed meal.

Notes

• Ensure chicken pieces are uniform in size for even cooking and golden exterior.
• Mix cornstarch thoroughly to create a crispy, light coating that seals in moisture.
• Use a high-heat cooking method like skillet or wok to achieve quick, restaurant-style caramelization.
• Opt for low-sodium soy sauce to control salt levels and prevent overly salty results.
• Toast sesame seeds beforehand to enhance their nutty flavor and aromatic profile.
• Substitute honey with maple syrup or agave for vegan-friendly alternative.
• Replace chicken with tofu or tempeh for plant-based protein option.
• Add red pepper flakes for extra heat and depth of flavor.
• For gluten-free version, use tamari instead of traditional soy sauce.
• Allow sauce to thicken naturally by reducing heat and stirring consistently.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner
• Method: Sautéing
• Cuisine: Asian

Nutrition

• Serving Size: 4
• Calories: 378
• Sugar: 13 g
• Sodium: 435 mg
• Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 0.5 g
• Protein: 41 g
• Cholesterol: 105 mg