This Clean Keto Sesame Chicken and Veggies is another Chinese favorite with a keto-friendly twist!! I could eat the whole pan in one sitting!!
Hey Keto Mamas! Welcome back to another easy keto recipe adventure.
If you’ve been following along, you know I’m all about those sheet pan meals—they’re a lifesaver, right? I’ve shared some of my absolute favorites with you. Have you had a chance to try any yet?
Today, I’ve got something extra special: Clean Keto Sesame Chicken and Veggies. It’s a Chinese-inspired dish made keto-friendly. Yep, you heard right—delicious flavors without the guilt. You can enjoy every bite guilt-free!
So, if you’re ready to treat your taste buds while staying true to your keto lifestyle, grab your trusty sheet pan, and let’s get cooking!
This recipe is perfect for busy mamas like me, and it’s so simple that even beginners can master it. Let’s dive in and make mealtime magic happen!
Ingredients for Clean Keto Sesame Chicken and Veggies
Let’s break down the delicious and easy-to-find ingredients for this Clean Keto Sesame Chicken and Veggies recipe. From lean protein to vibrant veggies and the flavorful sauce, each component plays a key role in creating a satisfying and keto-friendly meal.
1. Chicken Breast
Lean and protein-packed, chicken breast is the star of this dish. It’s tender, versatile, and perfect for soaking up all those delicious flavors.
Packed with vitamins, minerals, and fiber, broccoli adds a nutritious punch to this meal. Its vibrant green color and crisp texture make it a delicious addition to the dish.
3. Green Pepper
Bursting with fresh flavor and crunch, green peppers bring a pop of color and texture to the recipe. They’re a great source of vitamins C and A, adding both flavor and nutritional value.
4. Snap Peas
These crunchy, sweet pods add a burst of freshness to the dish. High in fiber and low in calories, snap peas provide a satisfying crunch and vibrant color to the overall presentation.
5. Sesame Seeds (Optional)
Sprinkle some sesame seeds over the finished dish for added flavor and visual appeal. They add a subtle nuttiness and crunch that complements the other ingredients beautifully.
For the Sauce:
1. Tamari (gluten-free soy sauce)
A gluten-free alternative to traditional soy sauce, tamari adds savory depth and umami richness to the dish. It’s slightly milder than soy sauce but equally delicious.
2. Sambal Oelek or Sriracha
These spicy condiments add a kick of heat and complexity to the sauce. Sambal oelek is a chili paste made from fresh red chili peppers, while sriracha is a tangy, garlicky hot sauce. Choose according to your preferred level of spiciness.
Pungent and aromatic, garlic infuses the sauce with an irresistible flavor. Whether minced or crushed, garlic adds depth and complexity to the dish.
4. Ginger or Ginger Paste
The fresh ginger or ginger paste adds zingy brightness and warmth to the sauce. Its unique flavor profile pairs perfectly with the other ingredients, creating a well-balanced and aromatic sauce that ties the dish together.
The Best Chicken Parts for Your Low-Carb Diet
Finding the right protein sources is crucial for maintaining ketosis while enjoying delicious and satisfying meals. When it comes to poultry, certain chicken parts are particularly well-suited for keto.
Before we dive into the step-by-step procedure of this recipe, let’s explore the best chicken parts to include in your low-carb diet.
1. Chicken Thighs
Chicken thighs are a keto favorite for several reasons. They are higher in fat compared to other cuts of chicken, making them more flavorful and satisfying.
This higher fat content helps keep you feeling full and satiated, which is essential for managing hunger and sticking to your low-carb goals. Additionally, chicken thighs are versatile and can be cooked in various ways, from grilling and baking to sautéing and frying.
2. Chicken Wings
Chicken wings are another excellent option for keto dieters. They are rich in fat and protein, making them a satisfying snack or meal option.
When prepared without bread or sugary sauces, chicken wings are very low in carbs, making them a perfect choice for those following a ketogenic diet. Plus, they are incredibly versatile and can be seasoned and cooked in a variety of ways to suit your taste preferences.
4. Chicken Drumsticks
Similar to chicken thighs, drumsticks are higher in fat compared to chicken breasts. They are juicy, flavorful, and budget-friendly, making them an excellent choice for keto-friendly meals.
Chicken drumsticks can be roasted, grilled, or baked with your favorite seasonings and sauces to create delicious low-carb dishes that the whole family will love.
5. Chicken Breast
While chicken breast is leaner than other cuts of chicken, it can still be included in a keto diet in moderation. It’s an excellent source of protein and can be incorporated into a variety of keto-friendly recipes, such as salads, stir-fries, and casseroles.
To boost the fat content, consider cooking chicken breast with added healthy fats like olive oil, butter, or avocado.
Are you excited to know how I use chicken breast in this recipe? We’ll into that soon. But first, let’s talk about veggies.
The Importance of Incorporating Veggies into Your Meals
Sheet pan meals have become a staple in many kitchens for their simplicity, convenience, and delicious results. But did you know that adding veggies to your sheet pan creations can elevate not only the flavor but also the nutritional value of your meals?
Let’s dive into the importance of incorporating veggies into your sheet pan meals.
1. Nutritional Powerhouses
Vegetables are packed with essential vitamins, minerals, and antioxidants that are vital for overall health and well-being. By including a variety of veggies in your sheet pan meals, you can ensure that you’re getting a wide range of nutrients to support your body’s functions and immune system.
2. Fiber-Rich Goodness
Many vegetables are rich in dietary fiber, which is important for digestive health and can help promote feelings of fullness and satisfaction. Incorporating fiber-rich veggies into your sheet pan meals can help balance out the macronutrients and keep you feeling satisfied long after the meal is over.
3. Colorful and Flavorful
Veggies add vibrant colors and fresh flavors to your sheet pan meals, making them more visually appealing and enjoyable to eat. From crisp bell peppers to tender asparagus, the variety of textures and tastes that vegetables offer can take your sheet pan creations to the next level.
4. Balanced Nutrition
Including vegetables in your sheet pan meals helps ensure that you’re achieving a well-balanced diet. While protein-rich meats and hearty grains are important components of a meal, vegetables provide essential micronutrients that round out the nutritional profile and support overall health.
5. Versatile and Customizable
One of the great things about sheet pan meals is their versatility. You can mix and match different veggies to create endless combinations that suit your taste preferences and dietary needs. Whether you’re craving roasted root vegetables or tender greens, there’s a vegetable out there to complement any dish.
From boosting nutritional value to adding color and flavor, veggies play a crucial role in creating satisfying and nourishing meals that the whole family will love.
Are you incorporating veggies into your meals? If so, what is your favorite?
Step-by-Step Guide to Perfect Keto Sesame Chicken and Veggies
Are you excited to make this amazing recipe? Follow along with the step-by-step instructions for a hassle-free cooking experience.
Step 1: Preheat the oven to 400°F
Before starting, ensure your oven is preheated to 400°F. This optimal temperature will ensure that your chicken and veggies cook evenly and develop a delightful golden crust.
Step 2: Prepare the Flavorful Sauce
In a small bowl, combine tamari (or gluten-free soy sauce), sambal oelek, or sriracha for a spicy kick, minced garlic for aromatic depth, and grated ginger for a zesty twist. Stir well to blend the flavors, and set the sauce aside for later use.
Step 3: Prep Your Ingredients
Now it’s time to prepare the star ingredients of this dish. Start by cutting boneless, skinless chicken breasts into bite-sized pieces, approximately 1-inch cubes.
Next, chop fresh broccoli florets and vibrant green peppers into manageable pieces, ensuring they’re uniform in size for even cooking.
Step 4: Mix Chicken, Veggies, and Sauce
In a large mixing bowl, combine the chicken pieces with the chopped broccoli and green peppers. Pour half of the prepared sauce over the chicken and veggies, ensuring they’re well coated. Toss gently to evenly distribute the sauce and flavors throughout.
Step 5: Bake to Perfection
Transfer the chicken and veggie mixture onto a sheet pan, spreading them out evenly in a single layer. Place the sheet pan in the preheated oven and bake for approximately 20 minutes, or until the chicken is cooked through and the vegetables are tender, tossing occasionally for even cooking.
Step 6: Finishing Touches
Once the chicken and veggies are beautifully roasted and fragrant, remove the sheet pan from the oven. Drizzle the remaining sauce over the cooked chicken and veggies, ensuring each piece is generously coated.
For an extra touch of flavor and texture, sprinkle sesame seeds over the top as a garnish.
Step 7: Serve and Enjoy!
Your Keto Sesame Chicken and Veggies are now ready to be served and savored.
Whether enjoyed solo or shared with loved ones, this flavorful creation is sure to delight your taste buds and leave you feeling nourished and satisfied.
More Keto Sheet Pan Meals to try:
- Clean Keto Chinese Beef and Broccoli Sheet Pan Meal
- Keto Italian Chicken and Veggie Sheet Pan Dinner
- Keto Buffalo Cauliflower and Spicy Sausage
- Keto Asian Meatballs with Broccoli and Asparagus
- Keto baked Cod with Green Goddess Gremolata