Baked or Air Fried Sesame Chicken is crispy, healthy, and made in a sheet pan! With no starch and flour, I show you how to make 1 dish and change it up for 2 more without spending extra time! This healthy baked sesame chicken might just be the answer to meal prep without always eating the same thing!

A plate loaded with crispy sesame chicken
Toasty Crispy Delicious, Made In An Air Fryer or Oven!

Baked Sesame Chicken – 3 Ways

I get this question often from my blog readers “How To Meal Prep Without Eating The Same Thing?” “Meal Prep is time consuming. How can I make it easier and faster?”

To kick-off a new season, today’s Healthy Sesame Chicken is the perfect solution to make your dream come true!

Why I Like This Dish So Much

These juicy chicken cubes are –

  • Crispy and delicious (flavor must come first in my book!)
  • Easy sheet pan baking (oven baked or air fry, all okay!)
  • No starch, no flour (you not only get the yum but also low carb!)
  • Make 1 dish, change it up 2 more times! (no more eating the same thing!)
  • Plus, they are FUN to make! You can do it with your kiddos, too!

Download a sample of Easy Homemade with shopping lists to help you cook smarter, eat delicious flavorful food, and with no need to meal prep!

A photo shows ingredients needed to make the dish

Ingredients for Healthy Sesame Chicken (Oven Baked or Air Fried)

  • Chicken breasts
  • Coarse sea salt
  • Coconut aminos (or tamari)
  • Grated ginger roots
  • Baking soda
  • Toasted sesame oil
  • Raw white sesame seeds

How To Make Air Fryer Or Baked Sesame Chicken

  1. Dice the chicken to cubes and marinate for 15 minutes.
  2. Drench and coat the chicken with sesame seeds
  3. Bake or air fryer until the chicken reaches 165F | 74C
  4. Serve with honey mustard sauce
Step by step on how to make the dish

Dish 1 – Crispy Sesame Chicken Bites with Honey Mustard Sauce (Keto or Whole30)

This is the main component of the meal and we called it the Base Meal inside of Easy Homemade. I pair it with a keto honey mustard sauce. It’s a great appetizer/finger food. To make the dipping sauce Whole30, use dates instead of honey.

An overhead photo shows the finishing dish with chicken and sauce on the side
Look at that! They are so crispy!

Dish 2 – Sesame Chicken Creamy Zoodle Bowl (Keto & Whole30)

This homemade roasted sesame dressing is one of my favorite Asian-flavored dressings. Here I toss the zucchini noodles (or squash noodles) with the dressing, then add the air fryer sesame chicken, cucumbers, and Sichuan chili oil (optional). Voila! Creamy, toasty, nutty, and delicious all in one bowl!

A photo shows zucchini noodle bowl with baked sesame chicken on top
Change Up Dish 2 – Creamy Sesame Zoodle Bowl with Crispy Chicken!

Dish 3 – Sesame Chicken Crunch Salad (Keto & Whole30)

We are on to Dish 3, using the same base ingredient meal from our meal prep! I bought a bag of Trader Joe’s coleslaw/shredded cabbage, then added some toasted almond slices, cilantro, and my homemade Whole30 ranch yogurt dressing. My husband finished this crunch salad and absolutely loves it! P.s. This dish is great for mason jars, too. Take a look at this Mandarin Orange Chicken Salad to see how I pack salad in a jar.

A photo shows crunch salad with dressing and air fried sesame chicken on top
Change Up Dish 3 – Sesame Chicken Crunch Salad

Want More Chicken Meal Prep Recipes?

Friends! This Baked/Air Fried Sesame Chicken is super delicious, healthy, and you can make it in a sheet pan! I’ve shown you how to make 1 dish and change it up for 2 more without spending extra time! That’s 3 completely different dishes and you only spend time making 1. A total win! #yay!

➞ If you want MORE meal examples, MORE variety, MORE flavor, and with a done-for-you consolidated shopping list, download a sample of Easy Homemade.

A plate loaded with crispy sesame chicken
5 from 5 votes

Air Fried or Baked Crispy Sesame Chicken (1 dish 3 ways!)

Prep Time: 20 mins
Cook Time: 20 mins
Marinate time:: 15 mins
Total Time: 40 mins
Servings: 4 serving
Author: ChihYu
Baked or Air Fried Sesame Chicken is healthy delicious and made in a sheet pan with no starch and flour. This dish comes in 3 varieties. You prep 1 dish and change it up for 2 more without spending extra time. Perfect for meal prep!
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For the baked or air fried sesame chicken:

Dish 1 – Sesame Chicken Bites with Honey Mustard Sauce

Dish 2 – Sesame Chicken Creamy Zoodle Bowl

Dish 3 – Sesame Chicken Crunch Salad

  • Coleslaw mix, I use Trader Joe’s or Dole classic that are finely shredded
  • Cilantro, chopped
  • Toasted almond slices
  • Whole30 ranch yogurt dressing


  • 1 large sheet pan with wire rack
  • Parchment paper for the sheet pan


  • In a large bowl, marinate the diced chicken with ingredients from salt to sesame oil for 15 minutes in the fridge.
    Marinated diced chicken in a white bowl

To bake

  • Preheat the oven to 400°F (204°C). Line the sheet pan with parchment with a wire rack on top. Spray the rack with a thin layer of oil. In a large bowl, add the sesame seeds. Lightly drench the chicken before dipping/coating them with sesame seeds on all sides.
    Chicken cubes coated with sesame seeds over a wire rack sheet pan
  • Place the chicken one-by-one on the sheet with some small gap between each piece. Spray another thin layer of oil over. Bake for 15-20 minutes. The chicken should be cooked through or reach 165°F (74°C).
    Chicken cubes coated with sesame seeds over a wire rack sheet pan

To air fry

  • Spray the basket with a thin layer of oil. Add the chicken to the basket with some space in-between. Spray a thin layer of oil over. Air fryer at 380°F (193°C) for 5 minutes the first side and 4 minutes the flip side. The chicken should be cooked through or reach 165°F (74°C). You might need to do this in 2 batches.
    A finished dish served over a white plate with parchment paper under

Dish 1 – Sesame Chicken Bites with Honey Mustard Sauce

  • Garnish the chicken with toasted black sesame seeds, if using. Serve as an appetizer with the sauce on the side. For Whole30, soak 4 dates with a few tablespoons of warm water until they soften, about 10-15 minutes. Discard the water. Blend the dates with mustard and vinegar with a few tablespoons of water, start with 2 tbsp and add more if needed. The sauce should be creamy, smooth, a little sweet, and tart.
    Honey mustard sauce in a cup with measuring spoon

Dish 2 – Sesame Chicken Creamy Zoodle Bowl

  • Divide the zucchini noodles into individual serving bowls. Toss the noodles with Asian “Peanut” Sauce or Thai “Peanut” Sauce. Add the cucumbers and sesame chicken. Drizzle with a teaspoon of hot chili oil, if using.
    Sesame Chicken with zucchini noodles and cucumbers and sauce in a bowl

Dish 3 – Sesame Chicken Crunch Salad

  • In a salad bowl, add the coleslaw mix, cilantro, almond, and sesame chicken. Toss the salad with Whole30 ranch yogurt dressing before serving.
    Sesame Chicken with coleslaw salads in a white plate



  • Store the cooked sesame chicken in a glass container in the fridge for upto 4-5 days.
  • You can warm up the sesame chicken in a microwave. Cover the container and microwave for 1 minute.
  • I use raw sesame seeds so they are less likely to get burnt. If you can’t find them, you can also use toasted. Just watch the cook time and temperature so they don’t get burnt.
  • The Sesame Chicken can be divided for 4 servings (1.25 lbs chicken) but I recommend you use it for 2 people, if you plan on using the extra for change up dishes. 
  • The nutritional label is estimated, using the Dish 1 info and with keto honey. 


Serving: 1serving, Calories: 379kcal, Carbohydrates: 13g, Protein: 37g, Fat: 24g, Saturated Fat: 4g, Polyunsaturated Fat: 10g, Monounsaturated Fat: 9g, Trans Fat: 1g, Cholesterol: 91mg, Sodium: 925mg, Potassium: 718mg, Fiber: 5g, Sugar: 3g, Vitamin A: 49IU, Vitamin C: 2mg, Calcium: 376mg, Iron: 6mg
Course: Appetizer, Main Course, Salad
Cuisine: American Chinese, Japanese
Keyword: Air Fryer Sesame Chicken, Baked Sesame Chicken, healthy sesame chicken
DID YOU MAKE THIS RECIPE?Tag @iheartumami.ny on Instagram and hashtag it #iheartumami.
An image shows 1 dish 3 ways
1 Dish 3 Ways! Air Fry or Oven Baked Sesame Chicken

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