High Protein Sesame Chicken Recipe

This High Protein Sesame Chicken is a healthy twist on the classic Chinese-American favorite, offering all the sweet-savory sesame flavors without excessive oil or sugar. By choosing lean, high-protein ingredients and pairing the dish with fiber-rich vegetables, we create a nutritious and balanced meal that’s perfect for anyone looking to boost their protein intake.

Why You’ll Love This High Protein Sesame Chicken Recipe

1. High Protein: With lean chicken breast as the star, this dish is packed with protein to keep you full and energized.
2. Better for You: Less sugar, less oil, and healthier ingredients make this a great option for maintaining fitness goals.
3. Quick & Easy: A delicious homemade sesame sauce and a quick stir-fry method make this meal easy to prepare on busy weeknights.
4. Versatile Serving Options: Pair it with brown rice, quinoa, or steamed vegetables for a complete meal.

Step-by-Step Instructions

Step 1: Prepare the Chicken Marinade

1. Combine Marinade Ingredients: In a large mixing bowl, add the Greek yogurt, soy sauce, garlic powder, salt, and black pepper.
2. Marinate the Chicken: Add the chicken cubes to the bowl and coat them well with the marinade. Let it sit for at least 15-20 minutes. Greek yogurt helps tenderize the chicken while adding a subtle tang and protein boost.

Step 2: Make the Sesame Sauce

1. Combine Sauce Ingredients: In a small saucepan, mix together the soy sauce, sesame oil, rice vinegar, honey, hoisin sauce, minced garlic, and minced ginger.
2. Add the Cornstarch Slurry: In a small bowl, combine 2 teaspoons of cornstarch with 2 tablespoons of cold water, mixing until smooth. Add this slurry to the saucepan.
3. Simmer the Sauce: Heat the saucepan over medium heat, stirring continuously until the sauce thickens. This should take about 2-3 minutes. Once it reaches a nice, glossy consistency, set it aside.

Step 3: Stir-Fry the Chicken and Vegetables

1. Cook the Chicken: Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of oil. Add the marinated chicken cubes to the skillet, cooking for about 4-5 minutes until browned and cooked through. Stir occasionally to cook evenly.
2. Add the Vegetables: Add broccoli, bell peppers, and snap peas to the skillet. Stir-fry for an additional 3-4 minutes, or until the vegetables are slightly tender but still crisp.
3. Add the Sesame Sauce: Pour the prepared sesame sauce over the chicken and vegetables, stirring well to coat everything evenly. Let it simmer for 1-2 minutes to allow the flavors to meld.

Step 4: Serve and Garnish

1. Add Garnishes: Sprinkle sesame seeds and sliced green onions over the dish for a burst of color and extra sesame flavor.
2. Serve with Side Dishes: This sesame chicken pairs well with brown rice, quinoa, cauliflower rice, or even whole-wheat noodles for a healthy and balanced meal.

Tips for Success

1. Use High-Quality Chicken: Choose lean, boneless, skinless chicken breast for a higher protein-to-fat ratio.
2. Adjust Sauce Sweetness: Feel free to adjust the honey or use a sugar substitute to match your taste and dietary needs.
3. Opt for Low-Sodium Sauces: Using low-sodium soy and hoisin sauce helps control sodium levels while retaining rich flavor.
4. Add More Veggies: Feel free to add mushrooms, zucchini, or carrots to increase the nutrient content.

Variations and Substitutions

1. Vegetarian Version: Substitute the chicken with cubed tofu or tempeh for a high-protein vegetarian option.
2. Spicy Twist: Add a dash of sriracha or red pepper flakes for a spicy kick.
3. Nutty Addition: For extra texture, sprinkle chopped roasted peanuts or cashews on top before serving.
4. Gluten-Free Option: Use tamari or coconut aminos instead of soy sauce, and ensure the hoisin sauce is gluten-free.

Serving Suggestions

1. With Brown Rice: Serve the sesame chicken over brown rice for added fiber.
2. In Lettuce Wraps: Wrap servings of sesame chicken in large lettuce leaves for a low-carb, high-protein option.
3. With Soba Noodles: Add cooked soba or whole-wheat noodles to create a high-protein noodle bowl.

Frequently Asked Questions

1. Can I make this recipe ahead of time?
   • Yes! Marinate the chicken and prepare the sesame sauce in advance. Store them separately in the fridge, then combine and cook when ready to serve.
2. What other protein options can I use?
   • Ground chicken, turkey, or even shrimp work well in this recipe. Adjust cooking times as needed for different proteins.
3. How do I make the sauce thicker?
   • If the sauce is too thin, add an additional teaspoon of cornstarch slurry (equal parts cornstarch and cold water) and simmer until thickened.
4. Is there a way to reduce the sodium even more?
   • Using low-sodium or sodium-free versions of soy sauce, hoisin sauce, and chicken broth helps reduce the salt content while retaining the umami flavor.

Final Thoughts

This High Protein Sesame Chicken recipe is perfect for anyone looking to enjoy the comforting flavors of sesame chicken while maintaining a balanced, protein-rich diet. The combination of tender chicken, crisp vegetables, and a flavorful sesame sauce makes this dish not only nutritious but also delicious. With easy preparation and versatile serving options, it’s an excellent meal for weeknight dinners, meal prep, or gatherings with family and friends.

Yield: 4

High Protein Sesame Chicken Recipe

Print

This High Protein Sesame Chicken is a healthy twist on the classic Chinese-American favorite, offering all the sweet-savory sesame flavors without excessive oil or sugar. By choosing lean, high-protein ingredients and pairing the dish with fiber-rich vegetables, we create a nutritious and balanced meal that’s perfect for anyone looking to boost their protein intake.

- Advertisement -

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

• 1 lb (450g) chicken breast, cut into bite-sized pieces
• Salt and pepper, to taste
• 1 tbsp cornstarch
• 1 tbsp olive oil or avocado oil
• 1 tbsp sesame oil
• 1 tbsp sesame seeds
• 1-2 green onions, sliced (for garnish)
• Sauce:
• 3 tbsp low-sodium soy sauce
• 2 tbsp hoisin sauce
• 2 tbsp rice vinegar
• 1 tbsp honey (or a sugar-free alternative for lower carbs)
• 1 clove garlic, minced
• 1 tsp grated fresh ginger
• ¼ cup chicken broth (optional, for a lighter sauce)

Instructions

1. Prepare the Chicken:
   In a bowl, season the chicken pieces with salt and pepper. Add the cornstarch and toss until the chicken is evenly coated.
   
2. Sear the Chicken:
   In a large skillet, heat the olive oil and sesame oil over medium-high heat. Add the chicken pieces and cook for 6-7 minutes, turning occasionally, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
   
3. Make the Sauce:
   In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, honey, garlic, and ginger (and chicken broth if using).
   
4. Combine Chicken and Sauce:
   Pour the sauce into the same skillet and bring it to a simmer. Return the cooked chicken to the skillet, stirring to coat the chicken in the sauce. Sprinkle with sesame seeds and cook for 2-3 minutes until the sauce thickens and the chicken is well-coated.
   
5. Serve:
   Garnish with sliced green onions and more sesame seeds if desired. Serve hot over a bed of steamed rice or cauliflower rice for a low-carb option.

Notes

For extra protein, stir in a handful of edamame or sprinkle with toasted pumpkin seeds.