I whipped up this High Protein Sesame Chicken that has become my favorite go-to dinner. Crisp chicken pieces are coated in cornstarch and tossed with garlic, ginger and a tangy tamari-honey marinade. Perfect as one of my healthy high protein chicken recipes, it’s a quick, vibrant meal with memorable flavor.

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I’m super excited to share my take on this High Protein Sesame Chicken recipe. This dish is not only a fast and healthy dinner option, it’s also packed with protein and perfect if you’re trying to stick to a low calorie, low carb meal plan.

I start with 1 lb of boneless, skinless chicken breasts, cut into bite-size pieces, seasoned well with salt, pepper, and then coated with 1/4 cup cornstarch. Then I toss in some minced garlic and a tbsp of grated fresh ginger to kick up the flavor.

The marinade is a brilliant mix of 3 tbsp tamari sauce, 2 tbsp rice vinegar, 2 tbsp honey and a tbsp of sesame oil, along with just a bit of water and red pepper flakes if you like some heat. Once cooked, I finish it off with a sprinkle of 2 tbsp sesame seeds and 2 thinly sliced green onions.

Trust me, this recipe is a winner if you’re looking for a quick, gluten free and high protein dinner thats full of flavor.

Why I Like this Recipe

I like this recipe for a few reasons. First of all, it’s really healthy and high in protein so I can treat myself without feeling bad later. Second, the marinade is insane – the mix of garlic, ginger, tamari sauce, and honey gives it an awesome sweet and spicy flavor that reminds me of my favorite takeout. Third, its pretty quick and simple to make, so even on busy nights I can whip this up without spending hours in the kitchen. Lastly, I love how the sesame seeds and green onions add this nice crunchy texture and burst of freshness that makes every bite interesting.

Ingredients

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Chicken breasts: Lean protein that builds muscles and provides energy; its mild flavor makes it versatile.
Garlic: Aromatic cloves that add zing, support a healthy immune system and enhance overall flavor.
Ginger: Fresh, spicy root that offers a tangy burst and aids digestion while adding a subtle kick.
Tamari sauce: Gluten free, rich in umami; it gives a salty, savory punch to the dish.
Sesame seeds: Nutty crunch packed with healthy fats and minerals, boosting nutrition and flavor.
Green onions: Crisp and vibrant, they add a fresh pop and extra vitamin benefits.

Ingredient Quantities

1 lb boneless, skinless chicken breasts, cut into bite-sized pieces

1/4 cup cornstarch

Salt and pepper to taste

2 garlic cloves, minced

1 tbsp fresh ginger, grated

3 tbsp tamari sauce (gluten free soy sauce)

2 tbsp rice vinegar

2 tbsp honey

1 tbsp sesame oil

1/4 cup water

1 tbsp cornstarch (for the sauce)

1-2 tsp red pepper flakes (optional)

2 tbsp sesame seeds

2 green onions, thinly sliced

How to Make this

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1. First, season the chicken pieces with salt and pepper then toss them in the 1/4 cup of cornstarch until they’re well coated.

2. In a small bowl mix together the minced garlic, grated ginger, tamari sauce, rice vinegar, honey, sesame oil, 1/4 cup water, and the extra 1 tbsp cornstarch. If you like a bit of heat, add 1-2 tsp red pepper flakes to the mix.

3. Heat a large nonstick pan over medium-high heat and add a little oil if needed.

4. Once the pan is hot, add the chicken pieces and cook them until they turn golden brown on all sides. Stir them in the pan so they fry evenly.

5. When the chicken is mostly brown, pour the sauce mixture into the pan and stir to coat all the chicken pieces.

6. Allow the sauce to come to a simmer while stirring regularly. This will help it thicken and cling to the chicken.

7. Lower the heat a bit and let it simmer for another 3-5 minutes until the chicken is completely cooked and the sauce is nicely thickened.

8. Give the dish a good stir, making sure every piece of chicken is evenly covered with the thick sauce.

9. Remove the pan from heat and sprinkle 2 tbsp sesame seeds and the sliced green onions all over the chicken.

10. Serve your Healthy Sesame Chicken hot with rice or a side of vegetables for a quick and tasty meal. Enjoy!

Equipment Needed

1. Large nonstick frying pan
2. Medium mixing bowl (for the chicken and cornstarch)
3. Small bowl (for mixing the sauce ingredients)
4. Measuring cups and spoons (for all the liquids and cornstarch)
5. Knife and cutting board (for cutting the chicken, mincing garlic, grating ginger, and slicing green onions)
6. Grater (specifically for the fresh ginger)
7. Spatula (for stirring and cooking the chicken)
8. Serving dish or plate (to serve your dish with rice or veggies)

FAQ

Can I use boneless, skinless chicken thighs instead of chicken breasts?
A: Sure thing, you can use thighs too. Just make sure to adjust cook time since they sometimes take a wee bit longer.

Do I really need fresh ginger or can I use ginger powder?
A: If you don't have fresh ginger, ginger powder works fine. Use about half the amount though cause it packs more flavor.

What if I dont like too much heat in my food?
A: No problem at all. Simply skip the red pepper flakes and your dish will still be tasty.

How do I get the sauce to thicken properly?
A: Mix the 1 tbsp cornstarch with the water really well and stir it in slowly while cooking so it thickens evenly.

Healthy Sesame Chicken Recipe Substitutions and Variations

If you don’t have tamari sauce, you can use coconut aminos which adds a similar savory flavor.
If rice vinegar isn’t available, apple cider vinegar works pretty well as a substitute.
Got no honey? Maple syrup gives you that sweet kick, just a little bit of adjustment might be needed.
Instead of cornstarch, arrowroot powder can be used in the sauce and for the chicken coating.
If you’re looking to swap sesame oil, a mild vegetable oil can be used but you might lose a bit of that nutty taste.

Pro Tips

1. Make sure your pan is super hot before you toss in the chicken, so you get a nice even browning on all sides. If it’s not hot enough, the chicken might end up soggy instead of crispy.

2. Keep a close eye on the sauce when it hits the chicken. Stir it regularly to avoid burning it and to get that perfect thick coating all over the pieces.

3. Don’t be afraid to tweak the heat level with the red pepper flakes. A little extra spice can really bring out the flavor, but if you’re not into too much heat, start with less and add more later.

4. For an extra flavor boost, try marinating the chicken in a tiny bit of the sauce for about 10-15 minutes before coating it in cornstarch. It helps the flavor really seep in and give a more intense taste.

Healthy Sesame Chicken Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

Servings

servings

Calories

300

kcal

Equipment: 1. Large nonstick frying pan
2. Medium mixing bowl (for the chicken and cornstarch)
3. Small bowl (for mixing the sauce ingredients)
4. Measuring cups and spoons (for all the liquids and cornstarch)
5. Knife and cutting board (for cutting the chicken, mincing garlic, grating ginger, and slicing green onions)
6. Grater (specifically for the fresh ginger)
7. Spatula (for stirring and cooking the chicken)
8. Serving dish or plate (to serve your dish with rice or veggies)

Ingredients

1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
1/4 cup cornstarch
Salt and pepper to taste
2 garlic cloves, minced
1 tbsp fresh ginger, grated
3 tbsp tamari sauce (gluten free soy sauce)
2 tbsp rice vinegar
2 tbsp honey
1 tbsp sesame oil
1/4 cup water
1 tbsp cornstarch (for the sauce)
1-2 tsp red pepper flakes (optional)
2 tbsp sesame seeds
2 green onions, thinly sliced

Directions

First, season the chicken pieces with salt and pepper then toss them in the 1/4 cup of cornstarch until they're well coated.
In a small bowl mix together the minced garlic, grated ginger, tamari sauce, rice vinegar, honey, sesame oil, 1/4 cup water, and the extra 1 tbsp cornstarch. If you like a bit of heat, add 1-2 tsp red pepper flakes to the mix.
Heat a large nonstick pan over medium-high heat and add a little oil if needed.
Once the pan is hot, add the chicken pieces and cook them until they turn golden brown on all sides. Stir them in the pan so they fry evenly.
When the chicken is mostly brown, pour the sauce mixture into the pan and stir to coat all the chicken pieces.
Allow the sauce to come to a simmer while stirring regularly. This will help it thicken and cling to the chicken.
Lower the heat a bit and let it simmer for another 3-5 minutes until the chicken is completely cooked and the sauce is nicely thickened.
Give the dish a good stir, making sure every piece of chicken is evenly covered with the thick sauce.
Remove the pan from heat and sprinkle 2 tbsp sesame seeds and the sliced green onions all over the chicken.
Serve your Healthy Sesame Chicken hot with rice or a side of vegetables for a quick and tasty meal. Enjoy!

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.