Your Diet Expert

Warm introduction — why Keto Sesame Chicken with Broccoli became my weeknight hero

I made my first batch of Keto Sesame Chicken with Broccoli on a frantic Tuesday night: fridge half-empty, gym bag still damp, and a craving for something warm, savory, and satisfying. Within 25 minutes the kitchen smelled of toasted sesame and garlic, the broccoli was crisp-tender, and the chicken had a lovely caramelized gloss from the sauce. For anyone following keto, low-carb, or a fitness program, this dish delivers the comfort of takeout without the carbs or the guilt.

---

What makes this Keto Sesame Chicken with Broccoli stand out

This isn’t a one-line “you’ll love it” — it’s several reasons:

• Layered sesame flavor — both sesame oil and toasted sesame seeds build an authentic nutty backbone that lifts the soy/tamari notes.
• Speed + texture — quick searing of the chicken and a hot-pan blast for the broccoli keeps the veg bright and the protein juicy.
• Low-carb thickening trick — we use a pinch of xanthan (or glucomannan) instead of cornstarch so the sauce thickens beautifully without adding carbs.
• Meal-prep friendly — the sauce stores well and the components reheat nicely (with a tip to preserve broccoli crunch).
• Flexible and allergy-aware — easily switched to soy-free, dairy-free, or thighed-up versions without changing the soul of the recipe.

---

Personal blogger note

When I first made this after a heavy leg day, the protein hit was exactly what I needed — satisfying and restorative. Since then, it’s one of the most requested dinners at home; even my picky eater asks for “the sesame chicken” now.

---

Equipment you’ll need (and why each item matters)

I keep this simple — useful, time-saving tools that improve results:

• Large heavy-bottomed skillet or wok — heat retention and surface area matter. A hot pan gives you great browning on the chicken and lets the broccoli get that quick sear without steaming.
• Tongs or spatula — reliable for flipping chicken pieces and tossing the broccoli without breaking delicate florets.
• Mixing bowls (2–3) — one for the chicken marinade, another for the sauce, and an extra for tossing broccoli or whisking thickeners. Organization speeds everything up.
• Small whisk or fork — to dissolve the sweetener and blend the sauce so it’s completely smooth.
• Measuring spoons & digital scale — accurate measuring keeps the sauce balanced and your macros consistent; a scale is especially helpful when you track carbs.
• Cutting board & sharp chef’s knife — fast, clean chopping keeps pieces uniform so everything cooks evenly.
• Optional: lid for the pan — useful if you want to steam the broccoli briefly for softer bites; otherwise keep it off to keep things crisp.

---

Ingredients with substitutions — what each item does and healthy swaps

(Makes 4 servings)

Proteins & produce

• 600 g (1.3 lb) boneless skinless chicken breast — lean, high-protein base. Swap: 600 g chicken thighs for more fat and juiciness; adjust searing time slightly.
• 400 g (about 4 cups) broccoli florets — fiber, color, and crunch. Swap: broccolini, cauliflower florets, or a mix of snap peas and broccoli for variety.

Sauce & aromatics

• 28 g (2 tbsp) toasted sesame oil — for that characteristic sesame aroma (use sparingly; it’s potent). Swap: half sesame + half avocado oil if you want milder sesame.
• 14 g (1 tbsp) avocado or neutral oil — for high-heat searing without smoking.
• 30 g (2 tbsp) tamari or low-sodium soy sauce — savory umami and salt. Swap: coconut aminos for soy-free (slightly sweeter, a bit lighter).
• 15 g (1 tbsp) rice vinegar — brightens and balances the sauce.
• 12 g (1 tbsp) powdered allulose or erythritol (powdered) — a keto-friendly sweetener to mimic honey/hoisin balance. Swap: monk fruit blend or a teaspoon of liquid monk fruit; if using granular erythritol, pulse to a powder first.
• 15 g (1 tbsp) grated fresh ginger and 9 g (3 cloves) minced garlic — build fresh aromatics.
• 30–60 ml (¼–½ cup) low-sodium chicken broth — thins the sauce to start, then reduces.

Thickening & garnish

• xanthan gum 0.5 g (¼ tsp) or 1 g konjac/glucomannan — tiny amounts thicken without carbs. Swap: 1 tsp arrowroot or tapioca if not keto (adds carbs); corn/arrowroot will thicken faster and change macros.
• 20 g (2 tbsp) toasted sesame seeds — for texture and flavor on top.
• 2 green onions, sliced — bright finish.
• Juice of ½ lime (optional) — finishing acidity lightens the dish.

Pantry basics

• Salt and freshly cracked black pepper to taste.

---

Step-by-step cooking process — detailed, friendly, and foolproof

Prep (10 minutes)

1. Cut the chicken into 1-inch bite-sized pieces for quick, even cooking. Pat dry to ensure good browning.
2. Whisk the sauce in a bowl: tamari, rice vinegar, powdered sweetener, grated ginger, minced garlic, and 30 ml chicken broth. Keep the toasted sesame oil separate — you’ll add it at the end for aroma.
3. Measure xanthan gum into a small ramekin (pat tiny amounts — xanthan is potent).

Sear the chicken (8–10 minutes)

4. Heat the skillet over high heat. Add avocado oil. When shimmering, add chicken in a single layer — don’t crowd the pan. Let it sear 2–3 minutes without moving for good color, then toss and sear an additional 2–3 minutes until golden and nearly cooked through. Transfer chicken to a plate; reserve juices in the pan.

Chef tip: If the pan looks dry, add a teaspoon of oil between batches — that caramelized fond (brown bits) is the flavor base.

Cook the broccoli (3–4 minutes)

5. Lower heat to medium-high. Add broccoli and a splash (1–2 tbsp) of broth or water to the hot pan. Toss quickly and sear for 2 minutes, then cover for 1 minute if you prefer softer stems. You want bright, tender-crisp broccoli — not mushy.

Build the sauce & finish (4–6 minutes)

6. Return chicken and any accumulated juices to the pan with the broccoli. Pour the prepared sauce evenly over the contents. Stir to combine and bring to a gentle simmer for 1–2 minutes.
7. Sprinkle the xanthan gum evenly while whisking the sauce briskly; it will thicken within 30–60 seconds. Keep the heat medium — don’t boil hard, as excessive heat can slightly alter texture.
8. Turn off heat. Stir in toasted sesame oil (2 tbsp) for aromatic lift, then squeeze lime juice if using. Taste and adjust with a pinch of salt or extra tamari if needed.

Garnish & serve

9. Plate the Keto Sesame Chicken with Broccoli, sprinkle toasted sesame seeds and sliced green onions over the top, and enjoy immediately.

---

Health & nutrition insights — why this is a great healthy dinner

• Protein-packed: 600 g chicken divided into 4 servings provides a substantial protein punch — great for muscle recovery.
• Blood-sugar friendly: low in net carbs (see macro table below), so it won’t spike glucose when eaten as part of a keto plan.
• Healthy fats: sesame oil and avocado oil deliver heart-healthy monounsaturated fats and the satiety that helps control appetite between meals.
• Veggie forward: broccoli adds fiber, vitamins C and K, and keeps the dish full of volume for fewer calories per plate.

---

Serving + pairing ideas — what to eat it with

• Cauliflower rice — the classic keto pairing; it soaks up sauce and stays very low-carb.
• Shirataki noodles — for an easy, slurpable base.
• Cucumber salad with rice vinegar — brightens the meal and adds a crunchy contrast.
• For guests: plate with a small side of lightly sautéed green beans and a lime wedge.

---

Storage & meal-prep tips — make it ahead and reheat smartly

• Fridge: Cool to room temperature and store in airtight containers for up to 4 days. Reheat in a skillet over medium heat, adding a splash of broth to revive sauce and prevent drying.
• Freezer: You can freeze the chicken (without broccoli) for up to 2 months — the broccoli becomes soft after freezing/thawing, so freeze components separately if possible.
• Meal-prep hack: Bulk-cook the chicken and sauce, portion into 4 containers with separate fresh broccoli (quick-steam at serving time) for best texture.

---

FAQ — quick answers to what people usually ask

Q: Is this recipe dairy-free?
Yes — there is no dairy in the sauce. It’s naturally dairy-free and suits lactose-intolerant eaters.

Q: Can I use frozen broccoli?
Yes — but thaw and pat dry first, or it can release water and steam rather than sear. You may want to cook it slightly longer.

Q: Is xanthan gum necessary?
You can thicken with glucomannan (konjac) or skip thickener and simmer longer to reduce (but that may concentrate salt). If not keto, cornstarch or arrowroot work fine (they add carbs).

Q: Can I make this spicy?
Absolutely — add red pepper flakes, sriracha (watch carbs on sauce), or a sliced chili with the garlic and ginger.

Q: How can I increase the sauce yield for more “saucy” leftovers?
Double the sauce ingredients (but keep xanthan the same proportionally) and add just before serving to avoid over-softening the broccoli.

---

Nutrition breakdown — transparent estimate (per serving)

I calculated these macros carefully from the ingredient list and typical nutrition values. Values are estimates — exact numbers depend on brands and precise weights.

Recipe yield: 4 servings

Totals for whole recipe (approx):

• Calories ≈ 1,665 kcal
• Protein ≈ 205 g
• Fat ≈ 76 g
• Total carbs ≈ 39.9 g
• Fiber ≈ 13.3 g
• Net carbs (total) ≈ 26.6 g

Per serving (1 of 4, approximate):

• Calories: ≈ 416 kcal
• Protein: ≈ 51 g
• Fat: ≈ 19 g
• Total carbs: ≈ 10 g
• Fiber: ≈ 3.3 g
• Net carbs: ≈ 6.7 g

Notes: I counted powdered sweetener (allulose) as 0 net carbs. If you use sugar or honey, net carbs will increase significantly. Substituting coconut aminos may slightly alter carbs and sodium.

---

Recipe details — quick facts for your card

• Prep Time: 10–15 minutes
• Cook Time: 15–18 minutes
• Total Time: 25–35 minutes
• Course: Main course / Healthy dinner
• Cuisine: Asian-inspired / Keto friendly
• Servings: 4
• Calories: ≈ 416 kcal per serving

Closing note

Give this Keto Sesame Chicken with Broccoli a go on your next busy night — it’s fast, forgiving, and delicious. Make a double batch of sauce and you’ll have a go-to for quick dinners all week.