420 Calorie Sheet Pan Sticky Ginger Sesame Chicken

I swear, weeknights used to feel like a marathon, but then I cracked the code on super fast, genuinely delicious dinners. This recipe, the Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts, is my absolute secret weapon for getting protein and veggies on the table in under 45 minutes. Seriously, you just mix, toss, and bake! It’s so good for meal prepping because the flavors actually deepen overnight, but honestly, it never lasts that long around here.

The magic isn’t just in the speed; it’s that sticky, sweet, slightly spicy ginger sesame glaze. It coats everything perfectly—the tender chicken and those crispy, slightly charred Brussels sprouts. If you’ve been struggling to get healthy dinners on the table without ordering takeout, trust me, this sheet pan meal is about to save your sanity. It’s packed with flavor and keeps things super light, which I love!

Essential Ingredients for Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts

Okay, listen up, because the quality of your ingredients really shines through in this simple recipe. When you’re only using a few things to make something this flavorful, you can’t skimp! We need good chicken, crisp sprouts, and, most importantly, fresh aromatics for that amazing kick in our Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts. Don’t even think about using that powdered ginger stuff; we need the real deal here.

Sourcing the Chicken and Produce

For the chicken, I usually grab boneless, skinless thighs because they stay juicier when baked at high heat, but breasts work great if you’re watching fat intake closely. For the sprouts, make sure they look firm and bright green. You’ll want to trim off those tough ends and slice them in half. Halving them gives you those gorgeous, caramelized edges we’re aiming for when they roast up!

Crafting the Sheet Pan Sticky Ginger Sesame Sauce

This sauce is where the sticky magic happens! We need soy sauce for depth, a little sweet Thai chili sauce for a gentle heat, and that secret weapon—peanut butter. Yes, peanut butter! It emulsifies beautifully with the juice and vinegar, creating that thick, clingy coating we want. Don’t forget the cornstarch; that’s what turns our marinade into a gorgeous, caramelized glaze in the oven. Whisk it all until it looks completely smooth before adding the chicken!

Necessary Equipment for Your Recipe

You don’t need a million gadgets for this recipe, which is part of why I love it so much! Make sure you have a large, sturdy sheet pan—the bigger the better so things don’t get crowded. You’ll also need a large mixing bowl for marinating the chicken and a separate smaller bowl or cup for whisking up that sticky sauce. Oh, and definitely grab a whisk! Trying to dissolve the cornstarch with a fork just leads to lumps, and trust me, you don’t want lumpy sauce.

Step-by-Step Instructions for Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts

Now for the fun part! This is where we bring all those beautiful ingredients together. Remember, high heat is our friend here, so make sure your oven is ready to go before you even start mixing. We want everything sizzling as soon as it hits that pan for the best roast and crisp possible on our Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts.

Preparing the Sticky Ginger Sesame Marinade

First things first: Preheat that oven to a roaring 450°F (232°C). Line your biggest sheet pan with parchment paper—it saves so much cleanup, and trust me, sticky sauces love to glue themselves to metal! In your large bowl, get ready to make the sauce. You’re combining the soy sauce, chili sauce, juice, vinegar, peanut butter, minced garlic, grated ginger, chili flakes if you’re feeling spicy, and the cornstarch.

Here is the crucial bit about the cornstarch: Whisk it like you mean it! You need to break up every single clump of cornstarch before you add the chicken. If you see white streaks or little clumps floating around, keep whisking until the mixture is totally uniform and looks smooth—like thin gravy. Once it’s perfect, toss in your cut-up chicken pieces and make sure every surface is coated. Let that marinate for a few minutes while you prep the veggies. Don’t worry, we aren’t marinating for hours; this is a quick weeknight fix!

Preparing Vegetables and Initial Roast

Take your halved Brussels sprouts and toss them in a separate bowl with a tablespoon of olive oil and a good sprinkle of salt and pepper. They need a little fat to get crispy! Now, arrange everything onto your prepared sheet pan. This spacing is key for that crispy texture! Put the sauced chicken pieces on one half of the pan, and the seasoned Brussels sprouts on the other half. Make sure nothing is overlapping; we need space for the hot air to circulate around every piece. If you overcrowd it, everything steams instead of roasts, and we definitely don’t want steamed sprouts!

Slide that loaded pan into the 450°F oven. Set a timer for 15 minutes. After that time, check the chicken—it should be mostly cooked through. The sprouts should be starting to look tender with some brown spots forming on the cut sides.

Final Glaze and Caramelization

This next step is non-negotiable if you want that signature sticky texture! Carefully pull the pan out. Pour any leftover sauce from the chicken marinating bowl right over the chicken and the sprouts. Use tongs to gently toss everything right there on the pan to make sure every surface gets a fresh coat of that sweet, gingery goodness. Be quick so the pan doesn’t lose too much heat.

Back into the oven it goes! Give it another 5 minutes. This final blast of heat cooks off any excess liquid and caramelizes the sugars in the sauce, making it thick, dark, and wonderfully sticky right onto the chicken. When it comes out, let the chicken rest for just five minutes—this keeps the meat juicy. Then, finish it off with a sprinkle of sesame seeds and green onions if you have them. That’s dinner, done!

Expert Tips for Perfect Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts

Even though this recipe is fast, following a few little tricks will elevate your Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts from good to absolutely incredible. I’ve tested this recipe dozens of times trying to get that perfect balance of tender meat and crispy veggies, and these tips made all the difference.

Adjusting for Leaner Protein Options

If you’re sticking strictly to a lower-fat plan, you can absolutely swap those chicken thighs for breasts. Just know that breasts dry out faster, especially at 450 degrees! To counteract that, make sure your chicken pieces are cut to a uniform, smaller size so they cook quickly. Also, don’t skip letting the chicken rest for those five minutes after it comes out of the oven. That little bit of rest time lets the juices redistribute, keeping the leaner breast meat from tasting dry.

Achieving Maximum Vegetable Crispness

The biggest mistake people make with sheet pan meals is piling everything on top of itself! For the best roast on your Brussels sprouts—crispy edges, tender inside—you must give them space. If they are touching or layered, they will steam, and you’ll end up with soggy vegetables. Use the largest pan you own, or if you have to, use two pans! Giving everything room to breathe ensures that glorious caramelization happens on every surface.

Common Questions About Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts

I get so many questions about this recipe because everyone wants to know how to make the Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts work perfectly for their own kitchens. It’s really flexible, but a few tweaks can make your weeknight dinner a total success. Here are the things I hear most often when people are trying this out for the first time!

Can I Substitute the Brussels Sprouts

Yes, absolutely! If you have family members who turn their noses up at Brussels sprouts, don’t worry. These flavors are amazing with other hardy vegetables too. Broccoli florets work wonderfully—they roast up beautifully alongside the chicken. Green beans are another fantastic swap; just toss them with the oil and salt just like you did the sprouts. The key is to cut your vegetables to a similar size so they all finish cooking around the same time as the chicken. Make sure you toss the substitute veggies in the second round of sauce too, for that sticky finish!

How to Make the Sauce Thicker

If your sauce didn’t get quite as thick and sticky as you hoped, it usually comes down to two things: either you didn’t let it bake long enough at the end, or you didn’t dissolve the cornstarch properly at the start. Cornstarch needs to reach a boiling point to activate its thickening power. If you see white streaks or little clumps floating around, keep whisking until the mixture is totally uniform and looks smooth—like thin gravy. Once it’s perfect, toss in your cut-up chicken pieces and make sure every surface is coated. Let that marinate for a few minutes while you prep the veggies. Don’t worry, we aren’t marinating for hours; this is a quick weeknight fix! If you think you didn’t get it thick enough during the final five minutes of baking, you can always make a quick slurry: mix half a teaspoon of cornstarch with one teaspoon of cold water in a tiny bowl. Drizzle that over the hot chicken and sprouts right when they come out of the oven and toss quickly. It will thicken up almost instantly!

Storing and Keeping Your Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts Fresh

This recipe is a meal prep dream, but knowing how to store leftovers correctly means you get to enjoy that amazing flavor later too! The good news is that the Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts hold up really well in the fridge. You want to make sure everything cools down before you seal it up, though. Storing hot food creates condensation, which leads to soggy sprouts later on, and we definitely want to avoid that!

Refrigeration Times and Best Practices

The best practice is to transfer any leftovers into an airtight container as soon as they are completely cool. These will keep beautifully in the refrigerator for up to three days. When you’re ready to eat them, I find reheating them in a dry skillet over medium heat works best—it brings back a little bit of that crispness to the sprouts that the microwave tends to zap away. If you must use the microwave, use short 30-second bursts and stir halfway through!

Estimated Nutritional Overview

I always tell people that while this recipe is packed with protein and veggies, the exact numbers can shift based on the chicken cut you choose and how much sauce you pile on! So, think of these numbers as a solid starting point for planning your meals. It’s a fantastic healthy option, but remember these are just estimates for planning purposes. If you are interested in more healthy meal ideas, check out my recipes section!

Nutritional Data Table

Please note that these values are estimates based on the provided serving size using chicken thighs and standard ingredient measurements.

Nutrient	Estimated Value Per Serving
Calories	420
Protein	38g
Fat	18g
Carbohydrates	20g

Share Your Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts Results

I truly hope this recipe becomes a weeknight hero in your house just like it did in mine! Making quick, healthy meals shouldn’t be a chore. I am always so excited to hear how your Sheet Pan Sticky Ginger Sesame Chicken Brussels Sprouts turned out. Did the glaze get sticky enough? Did everyone love the ginger kick? Please leave a comment below and let me know what you thought, or give it a quick star rating! Happy cooking, friends! You can also see more quick dinner ideas on my Medium page.

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