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Sheet pan sesame chicken with cauliflower rice


Sheet pan sesame chicken with cauliflower rice

This sheet pan sesame chicken is flavorful, family friendly, and comes together in 30 minutes. And since you only dirty one pan, clean up is a snap.

2 Servings


Sheet pan sesame chicken

  • 300 g skinless boneless chicken thighs, cut into 0.5″ (1.5 cm) pieces
  • 110 g (290 ml) broccoli, cut into florets
  • 1⁄3 (40 g) medium red bell pepper, cut into strips
  • 20 ml sesame oil or olive oil, divided
  • salt and pepper

Cauliflower rice

  • 375 g cauliflower
  • 38 g butter or coconut oil
  • 1⁄4 tsp salt


  • 2⁄3 tbsp tamari soy sauce or coconut aminos
  • 1⁄3 tsp sriracha sauce or hot sauce
  • 1⁄3 garlic clove, minced
  • 1⁄6 tsp ground ginger
  • 1⁄3 tbsp sesame seeds, for sprinkling


Sheet pan sesame chicken

  1. Preheat the oven to 400°F (200°C).
  2. Place the chicken, broccoli and pepper on a large rimmed baking sheet.
  3. Drizzle with half of the sesame oil and sprinkle with salt and pepper. Use a rubber spatula to toss together and then spread out in a single layer.
  4. Bake for 20 minutes, until the veggies are beginning to brown and the chicken is cooked through. In the meantime, prepare the cauliflower rice.

Cauliflower rice

  1. Using a grater or grater attachment on a food processor, shred the cauliflower.
  2. Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced cauliflower has softened a bit. Add salt while frying.
  3. You can also cook the grated cauliflower in the microwave. Put it in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt.


  1. In a small bowl, whisk together the remaining sesame oil, the coconut aminos, hot sauce, garlic, and ginger. Drizzle over the chicken and veggies and toss to combine.
  2. Sprinkle with sesame seeds and serve over cauliflower rice.

Carolyn’s notes

Sheet pan dinners are all the rage right now and it’s easy to see why. They incorporate the full meal on a single pan and it all gets cooked together in the oven. There’s no need for cooking your protein and your vegetables separately and dirtying multiple dishes.

I’ve found that cooking the food directly on the pan, rather than covering it with parchment or aluminum foil, allows the meat and the veggies to cook through a bit faster and to brown nicely. As long as you use plenty of oil, the food won’t stick.

Asian recipes do really well as sheet pan meals. The meat and veggies are cut up in small chunks, similar to the way they would be in a stir fry, so they cook quite quickly. And a little sesame oil brings out the flavor. Once the meal is cooked, you simply toss it with a spicy sugar-free sauce and dinner is served. I recommend serving it over a little cauliflower rice.

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