Gluten-Free Sesame Chicken Sheet Pan Meal

If there’s one thing I love on a busy night, it’s a dinner that doesn’t make a mess of my kitchen—and this gluten-free sesame chicken sheet pan meal checks all the boxes. It’s the kind of recipe you can throw together without much thought, slide into the oven, and have dinner on the table in about 30 minutes. No standing over the stove, no pile of dishes, just one pan doing all the work.

If you love easy dinners like this, be sure to check out my Creamy Mushroom Chicken and Rice, Dutch-Oven Jambalaya, or these Taco Stuffed Bell Peppers.

Lately, I’ve been trying to be more mindful about reducing the amount of gluten in my diet, without giving up the flavors and textures I love.

This recipe makes that easy, thanks to panko-style gluten-free breadcrumbs that still give you that crispy, satisfying crunch.

If you’re in the mood for more take-out–style flavors at home, these sesame noodles are another favorite of mine.

Ingredients

The following are just ingredient notes. For the full recipe, including ingredient amounts, scroll down to the printable recipe card at the bottom of this post.

• Chicken- Boneless, skinless chicken breasts work best. For an even easier shortcut, you can use frozen popcorn chicken.
• Eggs- Eggs help the breading stick to the chicken. Lightly beat them so they coat evenly without clumping.
• Breadcrumbs– Gluten-free panko breadcrumbs create the crispiest texture in the oven. Regular breadcrumbs will work, but the coating will be slightly softer.
• Arrow Root Powder/Starch – Arrow root powder is mixed with the panko breadcrumbs to help create a crisp, even coating on the chicken. It absorbs moisture from the egg and allows the breading to adhere better during baking.
• Salt
• Pepper
• Garlic Powder
• Broccoli- Fresh broccoli florets roast best and hold their texture. Cut them into similar-sized pieces for even cooking.
• Mushrooms- Cremini or white button mushrooms work best.
• Bell Pepper- Any color works. Red, orange, or yellow add sweetness and color, while green peppers are more savory.
• Olive Oil– I prefer olive oil, but you can use any neutral-flavor oil. You’ll need it for the sauce and for coating the veggies before you arrange them on the sheet pan.

For the Sauce

• Honey- Adds natural sweetness and helps create that sticky, takeout-style sauce.
• Liquid Aminos- Provides saltiness and umami. You can also use a gluten-free soy sauce. I prefer the liquid aminos.
• Garlic- Fresh garlic adds bold flavor to the sauce. Mince finely so it blends evenly. You can also substitute garlic powder if needed. Just add one teaspoon when mixing the sauce together.
• Brown Sugar- Brown sugar adds sweetness with a deeper, more caramel-like flavor than white sugar. It also helps the sauce thicken slightly and enhances the sticky finish.
• Ketchup- Ketchup acts as a flavor base in the sauce, adding thickness, mild sweetness, and acidity. It helps create a smooth, glossy texture while balancing the salty and sweet elements.
• Rice Vinegar- You’ll want plain rice vinegar, not seasoned rice vinegar. If you need to substitute, apple cider vinegar, white wine vinegar, or distilled white vinegar would be ideal.
• Sesame Oil- A little goes a long way. Use toasted sesame oil for the best flavor.
• Chili Oil- Optional, but great for adding gentle heat. Adjust to taste or omit for a mild version.
• Sesame Seeds– Used for garnish and added texture. Toast them lightly for extra flavor if desired.

Tools & Equipment

• Baking sheet- A 10 x 15-inch baking sheet is best for this recipe.
• Mixing bowls- for beating eggs, mixing flour and breadcrumbs, and tossing the vegetables.
• Whisk or fork- to beat the eggs and mix the sauce.
• Measuring cups and spoons- for measuring ingredient portions.
• Knife and cutting board- to chop vegetables and chicken.
• Tongs or a fork- for coating the chicken in breadcrumbs.

Step-by-Step Instructions

For the printable recipe, scroll down to the bottom of this post.

F. A. Q’s

Storage Instructions

Transfer any leftovers to an airtight container. Refrigerate for up to 3 days.

Gluten-Free Sesame Chicken Sheet Pan Meal

5 from 1 vote

This Gluten-Free Sesame Chicken Sheet Pan Meal is an easy, weeknight-friendly dinner that delivers big takeout-style flavor with minimal effort. Juicy chicken, a savory-sweet sesame sauce, and crispy gluten-free breading all cook together on one pan and are ready in about 30 minutes. It’s a simple, gluten-free meal with easy cleanup that the whole family will love.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 people

Course: Main Course

Cuisine: Chinese

Calories:

Ingredients Method

Ingredients

  

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• 1 ½ pounds boneless skinless chicken breast cut into 1-inch chunks
• 2 large eggs beaten
• ¾ cup gluten-free panko breadcrumbs
• 2 tablespoons arrow root powder or gluten-free cornstarch
• 1 ½ teaspoon sea salt divided
• ¼ teaspoon black pepper
• 3 cups broccoli florets
• 8 oz white mushrooms quartered
• 1 large red bell pepper cut into 1-inch pieces
• 1 tablespoon olive oil

For the Sauce

• ¼ honey
• ¼ liquid aminos or gluten-free soy sauce
• 2 cloves garlic finely minced
• 1 teaspoon ginger paste
• 3 tablespoons light brown sugar lightly packed
• 2 tablespoons ketchup
• 2 tablespoons rice vinegar
• 1 tablespoon toasted sesame oil
• 1 teaspoon chili oil
• 1 tablespoon olive oil
• 2 tablespoons sesame seeds for garnish

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Directions

 

1. Preheat oven to 400 degrees F. Spray a large, rimmed baking sheet with non-stick cooking spray.
2. Prepare the sauce by combining all the ingredients in a large mixing bowl. Set aside.
3. Add the chicken pieces to a large mixing bowl. Pour the well-beaten egg over top and toss the chicken to coat.
4. In a separate large mixing bowl, add the panko breadcrumbs, all-purpose flour, one teaspoon of sea salt, pepper, and garlic powder. Whisk to combine.
5. Working in small batches, add the chicken pieces to the breadcrumb mixture and roll them around until each side is fully coated.
6. To one side of the baking sheet, add the chicken in a single layer.
7. Into a large mixing bowl, add the broccoli florets, mushrooms, and the bell pepper. Drizzle with one tablespoon of olive oil and season with sea salt, garlic powder, and black pepper. Toss to coat and place on the other side of the baking sheet.
8. Transfer the baking sheet to the oven and bake for 25 minutes, until the chicken is cooked through (165 F) and the vegetables are fork-tender and slightly browned.
9. Remove the pan from the oven and drizzle the prepared sauce over the chicken. Gently toss the chicken to coat each piece.
10. Sprinkle with sesame seeds and serve.

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