Healthy Sesame Chicken Recipe with Broccoli

February 26, 2018(updated January 31, 2023) // by Phoebe Lapine // 88 comments

4.60 from 10 votes

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According to the Chinese calendar, we’ve officially moved out of the year of the Fire Rooster and into the year of the Dog. I for one could not be more excited to leave any fiery animal behind in favor of something more grounding.

To celebrate, I thought I’d revamp a classic dish from my old Grand Szechuan days of freely eating gluten-laden Chinese food: sesame chicken and broccoli.

Sesame chicken is one of the more egregiously unhealthy options on the Chinese menu. And it’s more addictive than crack. The combination of deep fried chicken coated with a sauce that is 75 percent sugar, basically gives your saliva glands a pleasure-induced panic attack. A.k.a. the chicken melts in your mouth.

I try not to mess with my hedonist dreams, but at the same time do things a little healthier around here. After a little investigating, I found these two healthy sesame chicken recipe variations via Iowa Girl Eats and Simply Scratch. I loved that the chicken was coated in cornstarch instead of flour and pan-fried. I cut down on the honey even more and the dish that resulted was a hybrid of chicken and broccoli and sesame chicken.

If you’re going the Paleo route, you can easily sub tapioca starch for the corn and coconut aminos for the tamari. for a low FODMAP version, simply swap honey for maple syrup and green beans for the broccoli.

One health hack that I always do is make sure the ratio of vegetables to protein is always 1:1. When I used to order chicken and broccoli from my local greasy spoon Chinese spot, I’d always end up with half a leftover container full of just chicken. I hate it when vegetables are just an accent. Plus, there’s something about the way broccoli florets absorb sauce that’s just as intoxicating as munching on a piece of fried chicken. So why not embrace it?

I was lucky enough to partner with the talented and lovely Kristin Kremers to create a how-to video of this Feed Me Phoebe favorite! Make sure to watch below.

Other delicious gluten-free chicken ideas:

Gluten-Free Chicken Tenders
Greek Lemon Chicken and Potatoes
Crispy Gluten-Free Fried Chicken
Kalamata Olive Chicken
Gluten-Free Butter Chicken
Gluten-Free Chicken Parmesan
Baked Gluten-Free Chicken Meatballs
Baked Gluten-Free Chicken Wings
Sheet Pan Gluten-Free Chicken with Ginger

And speaking of favorites…are there any other takeout delicacies you’d like to see a healthy and/or gluten-free version of on this site? Let me know in the comments!

With health and hedonism,

Phoebe

p.s. If you’re looking to save time in your low FODMAP kitchen, check out some of these fabulous store bought sauces, spice mixes and condiments.

Gluten-Free Sesame Chicken with Broccoli

4.60 from 10 votes

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This healthy sesame chicken recipe with broccoli is a lighter version of the Chinese take-out classic with tamari, honey, and a gentle pan-fry. It's a quick easy stir-fry that's perfect for a weeknight gluten-free chicken dinner.

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Author Phoebe Lapine

Ingredients

3 cups small broccoli florets and thinly sliced stems (about 3/4 pound)
1 large egg white
2 tablespoons cornstarch, arrowroot starch or tapioca starch
1/2 teaspoon sea salt
1 pound boneless skinless chicken breasts, cubed
2 tablespoons coconut oil, divided
1 red pepper, seeded and diced
2 scallions, white and green parts separated, thinly sliced
1 garlic clove, minced
1/4 cup gluten-free tamari or soy sauce
1 teaspoon toasted sesame oil
2 tablespoons honey or maple syrup
2 tablespoons sesame seeds (black or regular)

Instructions

In a large wok or lidded skillet, cover the broccoli with 2 cups water. Bring to a simmer over high heat, reduce to medium, then cover and cook until vibrant and tender, 1-2 minutes. Drain in a colander. Rinse and dry the skillet.
Meanwhile, whisk together the egg white, cornstarch, and salt in a large mixing bowl until smooth. Add the chicken and toss to combine.
Heat 1 tablespoon of the coconut oil in the cleaned skillet over high heat. When hot, add the chicken in an even layer. Cook until golden brown on the first side, about 2 minutes, then stir fry until the chicken is cooked through, about 4 minutes more. Transfer to a bowl and set aside.
Add the remaining vegetable or coconut oil and stir fry the peppers and white scallions until lightly charred, 2 minutes. Stir in the garlic and cook until fragrant, 1 minute. Add the chicken back to the pan, along with the tamari, sesame oil, honey, and sesame seeds. Simmer until the sauce has thickened, 2 minutes. Stir in the broccoli and green scallions. Serve over brown rice or quinoa.

Notes

If you find that the chicken sticks to the skillet, you can added an additional 1/2 cup of water or chicken stock with the sauce to help deglaze the pan. Usually, the peppers are enough to release those brown bits.

To make this gluten-free sesame chicken low FODMAP, you can omit the garlic and white scallions, and use maple syrup.

Nutrition

Serving: 4g

If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!

Need help finding lifestyle changes that last? Let’s work together to find your path forward. My 4 Weeks to Wellness Course might just change your life. With 4-weeks worth of recipes that are gluten, dairy, corn, soy and refined sugar free, not to mention tasty AF, it’s a perfect way to explore your food sensitivities and heal inner and outer chaos.

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Comments

Meredith Schoenberger says
February 5, 2014 at 1:01 pm

LOVE THIS Phoebe!!!
Maybe some absolutely god-awful for you fair food……..gluten-free corn dogs? Is that taking it too far 🙂
xo
M
Reply
- Phoebe Lapine says
  February 9, 2014 at 7:19 pm
  
  great idea!! xoxox
  Reply
Leah Davis says
February 5, 2014 at 8:18 pm

I will be making this! Yikes! I had no idea there was so much sugar in the original version. You are consistently coming up with amazing recipes ~ I’m trying to think if there is anything that I’d love to see a healthier or gluten free version of. Maybe chicken piccata or chicken marsala? I love italian food but I always feel like the dishes have A TON of butter in them when you go to restaurants and I haven’t tried to make them at home because I’m not sure how to make them taste good!
Reply
Frankie says
February 6, 2014 at 4:28 pm

I second Leah’s coment. Let’s have veal piccata but with olive oil or something, and coated with white rice flour? Or potato gratin done healthier? I remember you did a fantastic version of tuna-noodle casserole.
Reply
Christa says
February 9, 2014 at 4:54 pm

Silly question… Did you boil the red pepper with the broccoli or cook it in the pan with the onions? Am I just missing where it’s mentioned in the directions?
Looks delicious! Can’t wait to try it!
Reply
- Phoebe Lapine says
  February 9, 2014 at 7:09 pm
  
  no silly at all! i’m the dummy who wrote onion instead of pepper in the directions. you saute with the scallions 🙂 enjoy!
  Reply
Stephanie says
February 12, 2014 at 11:56 am

We made this for dinner last night and it was excellent! My husband, who is usually skeptical of ‘healthified’ meals couldn’t get enough. I think next time you could even cut back on a bit of the honey, it seemed plenty sweet.
Thanks for the yummy dinner!
Reply
- Phoebe Lapine says
  See Also
  Vegetable Soup Recipe 23 Quiche Recipes to Serve for Breakfast or Brunch
  February 12, 2014 at 12:29 pm
  
  I’m so glad!! I used less honey than most of the recipes I read, but totally great if you want to use even less than that! Hooray for your husband loving health food. Next time, just don’t tell him 🙂
  Reply
Amy says
February 21, 2014 at 10:27 am

Hi! I made this for dinner last night..and it was great! I also added sliced mushrooms. My husband said it was a “keeper” 🙂 Thanks for the great recipe!
Reply
- Phoebe Lapine says
  February 21, 2014 at 10:30 am
  
  That’s so wonderful to hear Amy! I’m glad your husband was a fan. Hope you didn’t tell him it was healthy 🙂 xoxox
  Reply
Shari - Simply Shari's Gluten Free says
February 25, 2014 at 3:00 pm

Oh wow! I’m making this tonight!
Reply
- Phoebe Lapine says
  February 27, 2014 at 6:05 pm
  
  hope you enjoy!
  Reply
Mary says
March 2, 2014 at 5:50 pm

found your recipie on Pinterest….OMG it was so easy (I’m a terrible cook and married to a chef)!! He LOVED IT! We both did. it wasn’t too heavy, and was perfect portion for no leftovers! thank you for sharing!
Reply
- Phoebe Lapine says
  March 4, 2014 at 2:13 pm
  
  That warms my heart to hear Mary! Hope you’ll come back for more recipes! xo
  Reply
Christine says
April 3, 2014 at 12:56 pm

Excellent, my entire family loves this recipe. My son (7) ask me to make it again yesterday. I don’t add the honey at all and it taste great.
Thank you for healthy option recipes that are easy and yummy.
Reply
- Phoebe Lapine says
  April 7, 2014 at 9:46 am
  
  That’s so amazing to hear Christine!! Good for you for omitting the sweetness altogether. We should all get in the habit of that 🙂
  Reply
Jennifer Dent says
April 10, 2014 at 7:32 pm

This was delicious and pretty easy to make! I used chicken thighs instead of breast and regular yellow onions because I didn’t have any scallions. Tasty none the less! I served it with black rice. Definitely making this again.
Reply
- Phoebe Lapine says
  April 14, 2014 at 1:33 pm
  
  ooo love the idea of black rice!! So glad you enjoyed!
  Reply
Karrie T says
June 10, 2014 at 3:48 pm

Just made this and it is very good! Used whole wheat flour instead of cornstarch and soy sauce instead of tamari and 2 tbs of honey! Turned out great! Thanks for the recipe!
Reply
- Phoebe Lapine says
  June 13, 2014 at 6:11 am
  
  awesome! thanks for sharing your tweaks! So thrilled you liked it!
  Reply
Ryan says
July 15, 2014 at 8:55 pm

Loved this recipe! MY wife will love it too. I cannot wait to peruse your site for more great recipes!
Reply
- Phoebe Lapine says
  July 16, 2014 at 2:38 pm
  
  Thanks Ryan! Thrilled you stopped by. Keep reporting back – I love hearing how things turn out! xo
  Reply
Jennine says
August 10, 2014 at 1:19 pm

Phoebe, this was AMAZING! My husband was diagnosed with Celiac’s disease a few years ago, and has mostly come to terms with it (his increased energy levels and feeling better counts for a lot!). Still, he has been CRAVING sesame chicken — it was one of his absolute favorites pre-GF. Thank you for this delicious recipe! It totally hit his craving, and will become a regular part of our dinner repertoire. =)
Reply
- Phoebe Lapine says
  August 11, 2014 at 10:55 am
  
  Jennine – this comment made my morning! I’m so happy I could help your husband kick his Chinese takeout cravings. Thanks so much for trying it out and reporting back. I hope you’ll give some of the other GF dishes a whirl! xo
  Reply
Amanda says
November 6, 2014 at 4:11 pm

Well, I am making this tonight but I have now thawed chicken just steak (thinly sliced so I am going TRY to substitute steak strips cubed for the chicken… I surely hope it works out??? This looks tasty so we shall see…
Reply
- Phoebe Lapine says
  November 10, 2014 at 1:32 pm
  
  I’m sorry for the belated response! I hope it worked out. I assume it did. I would just brown the steak and then stir it back in at the last minute as to not overcook. Let me know how it went!
  Reply
Heather Hartman says
November 11, 2014 at 4:25 pm

Made for my family and they LOVED it!
Reply
- Phoebe Lapine says
  November 12, 2014 at 8:43 am
  
  Fabulous!! Thanks for reporting back!
  Reply
Jasmin says
January 12, 2015 at 4:10 pm

Was there a calorie count for this?
Reply
- Phoebe Lapine says
  January 13, 2015 at 11:05 am
  
  I don’t do calorie counts, sorry!
  Reply
Meagan says
January 27, 2015 at 1:44 pm

This looks great! I am thinking about making it tonight. I am not GF so I was considering switching out the honey with Hoisin Sauce and I’ll definitely be using Soy Sauce instead of Tamari. Thoughts? Thanks for the recipe!
Reply
- Phoebe Lapine says
  January 27, 2015 at 1:56 pm
  
  awesome! sure you can add hoisin sauce. not sure how that will affect the overall flavor profile, but there’s definitely plenty of sugar in there to compensate for the honey. let me know how it turns out!!
  Reply
shelley says
February 6, 2015 at 10:27 pm

What is tamari?
Reply
- Phoebe Lapine says
  February 9, 2015 at 3:22 pm
  
  gluten-free soy sauce alternative. you can easily use soy sauce!
  Reply
joanna says
April 26, 2015 at 12:33 pm

Can you use arrowroot instead of cornstarch? How much would you use? Same as cornstarch? Thanks! !! Excited to try this.
Reply
- Phoebe Lapine says
  April 27, 2015 at 2:54 pm
  
  Hmm. I’ve actually never worked with arrowroot starch before! I know that makes me a naughty gluten-free girl. But I don’t see why not – worth a try? Let me know how it goes!
  Reply
Rick Raponi says
September 14, 2016 at 2:34 am

If you had told me this was made in a restaurant ….I would have believed you.
If you told me I had made it …….I would not have believed you.
Delicious. I am not the fastest cook so it took me a little longer , but not much. I definitely will make this again.
Used mushroom soy as the only change since I fo not have Tamari (gluten free soy)
Reply
- Phoebe Lapine says
  September 16, 2016 at 11:13 am
  
  I’m so glad you found it quick and satisfying Rick!! I love reports like this. Thank you for taking the time to comment. I hope you’ll try more of my recipes!
  Reply
Melissa says
October 5, 2016 at 5:52 pm

It looks delicious; I can’t wait to try it! However, I’m a bit confused over the directions. Step 3 says “Heat the oil”, I assume you are referring to the vegetable or coconut oil? Then step 4, states, “Add the remaining oil”, so should I only use half a tablespoon at first, and then add a second half tablespoon for step 4?
Also, can you recommend how many cups of rice to make?
Reply
- Phoebe Lapine says
  October 6, 2016 at 9:59 am
  
  Melissa!! I can’t believe so many people have made this and not pointed out the error! Thank you for the amazing feedback. I’ve corrected the instructions. If you’re using a nonstick pan and want to watch your oil in take, you can probably get away with just using a teaspoon in each step. If I were making this tonight (which I might now!) I would probably use a whole tablespoon for each 🙂
  1 cup of dried rice renders about 4 servings.
  I hope this helps!
  Reply
Sammy says
October 6, 2016 at 11:47 pm

I’m in Western Australia. I made this last night for dinner. We all loved it, even my son who hates broccoli, ate it ….. so happy. Definitely keeping this recipe on file.
Thanks.
Reply
- Phoebe Lapine says
  October 10, 2016 at 9:44 pm
  
  how wonderful!! so glad it found its way into your kitchen across the world!
  Reply
Janice Spencer says
November 6, 2016 at 11:23 am

As I hit the subscribe button think there was an Australian behind my email address. It doesn’t have an Australian at the end. Couldn’t figure out a way to go back and check. I like to try healthier recipes, have several in family who are gluten free for valid medical reasons. Looking forward to having recipes like these for easier mealtimes. I’m also sugar free so makes cooking for all a challenge at times. The sees me chicken is first on the try list.
Reply
- Phoebe Lapine says
  November 6, 2016 at 6:48 pm
  
  Thanks Janice! I made sure you’re subscribed. I hope that the recipes are helpful for feeding your family. I am also on the low sugar train, so you’ll find that my more recent recipes are mostly sugar-free. Enjoy!
  Reply
Tracey says
January 4, 2017 at 12:14 am

Just tried this and it was delicious. I also added shrimp to the recipe (although it would have been just as delicious with just chicken). Next time I will double the recipe as my family gobbled it up and wanted more.
Reply
- Phoebe Lapine says
  January 4, 2017 at 10:13 am
  
  Those gobblers!! I’m so glad it was a hit! xoxo
  Reply
Christine says
January 30, 2017 at 7:53 pm

My husband is always asking for stir fry dishes and I’m not a fan so I’m always hesitant to make them. But this was a winner! I loved it, husband loved it, even the kids loved it, broccoli and all!
Reply
- Phoebe Lapine says
  January 31, 2017 at 10:44 am
  
  yay! so glad hub and kiddos were happy campers!
  Reply
Cindi says
April 19, 2017 at 6:57 pm

Just made this, it was absolutely amazing! Doing Whole 30 so I used potato starch instead of corn starch, no honey and added mushrooms and cauliflower fried rice. My husband who is really not doing Whole 30 said it was “primo”! Thank you for sharing!
Reply
- Phoebe Lapine says
  April 21, 2017 at 4:29 pm
  
  PRIMO!!! amazing! hope you are enjoying Whole30 🙂
  Reply
Sadie says
October 5, 2017 at 9:37 am

MAde this last night and it was soooo good!! I added some sliced mushrooms and a few cashews and it was soo delicious! Definitely adding to the rotation! Yum!!
Reply
- Phoebe Lapine says
  October 10, 2017 at 12:00 pm
  
  yay! I’m so glad you liked it Sadie!!
  Reply
Meredith says
March 3, 2018 at 7:40 pm

Phoebe, how about a takeout Kung Pao chicken, or shrimp version? Love your book, love your blog, thank you!
Reply
- Phoebe Lapine says
  March 5, 2018 at 3:04 pm
  
  consider the request logged!! i’m so glad, and thank you for the compliments 🙂
  Reply
patricia anastasi says
March 6, 2018 at 8:24 am

Hi Phoebe, Did you serve yours on quinoa? I was thinking of making quinoa with chickpeas to serve the chicken on.
Reply
- Phoebe Lapine says
  March 12, 2018 at 10:14 am
  
  a fabulous option! I use brown rice or quinoa most of the time.
  Reply
Samantha says
May 2, 2018 at 8:07 am

Thank you so much! This was liked by the whole family.
Reply
- Phoebe Lapine says
  May 8, 2018 at 3:07 pm
  
  great!!
  Reply
maria says
July 19, 2018 at 4:37 pm

I would love to know how much carbs are in this and protein in each serving??
Reply
Sandy says
September 12, 2018 at 3:55 am

Hi,
The recipe looks great but I have a family with an egg allergy. Is there a substitute for the egg or can I omit that step?
Reply
- Phoebe Lapine says
  September 17, 2018 at 12:37 pm
  
  you can try to omit and just coat in the cornstarch. Or you can use a “flax egg” – mix flax meal with a few tablespoons water. also healthy!
  Reply
Marion says
June 18, 2019 at 4:52 pm

I made this last night and substituted tofu for the chicken. It was delicious and my husband asked me to make it again!
Reply
- Phoebe Lapine says
  July 1, 2019 at 1:57 pm
  
  awesome!
  Reply
Barbara says
July 2, 2019 at 4:43 pm

I’ve been making this for at least a year and it’s just delicious. Any idea what the Weight Watchers points would be for this?
Reply
Leigh says
July 28, 2019 at 1:25 pm

Does taste healthy, but not real flavorful, so I added more flavors. Prep time takes longer than 10 minutes and chicken tends to stick to the pan easily, so add more oil or water/broth. But would cook again — for me and my husband
Reply
Kelly gilmore says
January 7, 2021 at 9:41 pm

Hi! Can you post the calories for this recipe?
Reply
Radwa says
January 16, 2021 at 4:03 pm

This looks amazing and easy to make; I can’t wait to try it.
Reply
Pamela Goldstein says
November 9, 2021 at 1:28 pm

Not a fan of coconut oil, what can I replace this with? More sesame oil?
Reply
- Phoebe Lapine says
  December 7, 2021 at 6:15 pm
  
  any oil works
  Reply

Healthy Sesame Chicken Recipe with Broccoli | Feed Me Phoebe (2024)

FAQs

Is sesame chicken good for you? ›

Unlike traditional Chinese stir-fry dishes, sesame chicken can be high in calories, carbs and sugar thanks to the breading and sauce.

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What is the difference between General Tso and sesame chicken? ›

General Tso's chicken is a spicy and tangy dish made with a mix of chicken breast and thighs, while sesame chicken is a sweeter option made with succulent chicken thighs. Whether you're in the mood for something spicy or sweet, both dishes offer a delicious and crispy meal that's sure to satisfy your cravings.”

Get More Info ›

Is Kung Pao chicken good for you? ›

Best: Kung Pao Chicken

This entree mixes chili peppers with diced chicken and veggies. Have half an order with a cup of brown rice (about the size of your fist), and you'll keep your meal under 600 calories. Peanuts also give the dish a nutrient boost. They have heart-healthy fiber, unsaturated fat, and antioxidants.

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What is sesame chicken in Chinese food? ›

Sesame chicken is an Asian-style meal that generally consists of breaded chicken topped with sesame seeds and a sweet-salty sauce. The chicken can be served with broccoli, snow peas, or chopped green onions on a bed of white or fried rice.

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What is the healthiest thing to order at a Chinese restaurant? ›

Steamed fish or seafood with ginger, scallions and soy sauce. Steamed fish and veggies are packed with fiber and protein. One of the healthiest places you can choose an entree on a Chinese restaurant menu from is the seafood section, according to Amy Yiu, RD, a registered dietitian with Health Stand Nutrition.

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Is Szechuan chicken healthier than General Tso? ›

Our experts say… General Tso's chicken is about the most dangerous Chinese dish on the menu—dark meat battered and deep-fried, then cooked with vegetables in a sweet, spicy sauce. Szechuan chicken, made with leaner, white meat and sautéed with vegetables, is a far better choice.

Does orange chicken have more sugar than sesame chicken? ›

The sauces are substantially different, starting with the fact that orange chicken contains orange juice and a TON of sugar, and is decidedly spicier due to the added chilis, so it's both spicy and sweet, while Sesame chicken sauce is more savory-sweet, with soy sauce as the primary ingredient, accented by sesame oil ...

What is happy family Chinese food? ›

Happy Family is a dish that combines various meats with fresh vegetables in a light brown Chinese sauce. Typically the meat will be chicken, beef or pork as well as seafood - usually shrimp. This great combination of meats make it a favourite on the takeout menus as you get lots of protein within the one order.

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Is chicken and broccoli Chinese healthy? ›

Chicken and broccoli is similar to beef and broccoli, consisting of chicken and broccoli stir-fried in a light sauce. However, it's a leaner option than beef and broccoli that still offers plenty of protein. One cup (153 grams) provides 13 grams of protein and only 145 calories.

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What Chinese food can I eat on Weight Watchers? ›

For soups, try hot and sour, egg drop, or wonton soup. When you're in the mood for dumplings, reach for steamed or pan-fried veggie, shrimp, beef, pork, or chicken ones. Decide on your main. For entrees, explore steamed lean proteins like chicken or shrimp with vegetables or egg foo young with chicken.

Get More Info Here ›

Why do Chinese people eat kung pao chicken? ›

As the most ardent fan of Kung Pao chicken, the dish was named after him. Ding Baozhen loved to cook and especially liked chicken, peanuts, and spicy peppers. Using those ingredients, he created Kung Pao chicken. Originally a home dish of the Ding family, guests loved it so much that the popularity spread.

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Is sesame chicken Chinese food healthy? ›

Sesame chicken is one of the more egregiously unhealthy options on the Chinese menu. And it's more addictive than crack. The combination of deep fried chicken coated with a sauce that is 75 percent sugar, basically gives your saliva glands a pleasure-induced panic attack.

Healthy Sesame Chicken Recipe with Broccoli | Feed Me Phoebe (2024)