30-Minute Baked Sesame Chicken
Crispy baked chicken nuggets coated in a sweet and savory sesame-spiked glaze with just a hint of garlic and rice vinegar. This lighter version skips deep frying for a healthier weeknight dinner that delivers satisfying crunch and glossy sauce. Perfect for families seeking quick, flavorful poultry that tastes indulgent without excess calories. The sugar-free syrup keeps it lean while sesame oil and seeds add nutty depth.
Ingredients
- ¼ cup whole-wheat flourall-purpose flour1:1
lighter texture
- 10 oz boneless skinless chicken breast, cut into nuggets
- ¼ cup fat-free liquid egg substitute
- ¼ cup fat-free chicken broth
- 1 tbsp cornstarch
- 2 tbsp sugar-free pancake syruphoney0.75:1paleoclean
slightly sweeter
- 2 tbsp seasoned rice vinegarunseasoned rice vinegar+pinch salt1:1allergen-free
adjust salt elsewhere
- 1 tbsp ketchup
- ½ tbsp reduced-sodium soy sauce
- ½ tsp sesame oil
- ½ tsp crushed garlic
- 1 tsp sesame seeds
- 2 tbsp scallions, thinly sliced
- red pepper flakes(optional)
Instructions
- 1
Preheat oven to 375 degrees and spray baking sheet with nonstick spray.
- 2
Place flour in a wide bowl.
- 3
Coat chicken pieces with egg substitute in a large bowl, then shake off excess and dredge in flour one at a time.
- 4
Arrange coated nuggets on prepared baking sheet.
- 5
Bake until cooked through, about 10 minutes.
- 6
Whisk together broth, cornstarch, syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic in a medium bowl until cornstarch dissolves.
- 7
Heat a sprayed skillet over medium heat and cook sauce mixture, stirring constantly, until thickened.
- 8
Remove from heat, add chicken, and toss to coat.
- 9
Serve topped with sesame seeds and scallions.
Tips
Shake off excess egg coating before flouring to prevent clumpy, uneven crust and ensure all nuggets cook evenly.
Whisk cornstarch with cool broth before heating to avoid lumps; add sweetener and acids after to prevent breakdown.
Toast sesame seeds lightly in a dry pan before serving to intensify nutty flavor and crunch.
Good to Know
Keep coated uncooked nuggets in an airtight container up to 24 hours. Glazed chicken keeps refrigerated up to 3 days; reheat gently in a 300F oven to avoid drying.
Dredge chicken nuggets up to 1 day ahead and refrigerate. Prepare sauce components separately; combine and cook just before serving for best glaze consistency.
Serve warm over steamed broccoli, cauliflower rice, or brown rice. Pairs well with stir-fried vegetables or a light side salad.
Common Mistakes
Do not skip the cornstarch whisking step to avoid a grainy, broken glaze
Do not overcook the sauce; 1-2 minutes thickens it without reducing flavor or burning sugars
Do not omit the initial egg-coating shake; excess moisture prevents crispy flour crust
Substitutions
Dairy-Free Swaps
General Alternatives
lighter texture
adjust salt elsewhere
FAQ
Can I use chicken thighs instead of breast?
Yes; thighs stay juicier but need 12-15 minutes bake time and contain more fat. Reduce liquid slightly since thighs release more moisture during cooking.
What if my glaze is too thick or too thin?
Whisk in extra broth one teaspoon at a time to loosen. If too thin, mix cornstarch with cold water and stir in while simmering until desired consistency.
How long can I freeze these and can I reheat from frozen?
Freeze baked nuggets up to 3 months. Reheat at 350F for 8-10 minutes, then add fresh sauce. Do not freeze glazed chicken; texture breaks down.