High Protein Sesame Chicken
This high protein sesame chicken features a crispy, egg-white-velveted coating tossed in a glossy ginger garlic glaze that beats takeout every single time.
- The egg white protein matrix binds the starch to the chicken, preventing a soggy coating.
- Fresh ginger and garlic release oil-soluble flavor compounds when bloomed in hot oil.
- High-protein chicken breast stays incredibly juicy thanks to a quick velveting technique.
My first attempt at making sesame chicken in my cramped college apartment was a total disaster.
But I was determined to get that perfect, glossy takeout-style coating without the deep-frying mess of a traditional Sesame Chicken.
Here is the thing I wish someone told me: traditional cornstarch batters fail pan-frying because they require a high thermal mass of hot fat to set. Without that deep-fry bath, the starch simply dissolves into a gummy paste, leaving your chicken dry and your pan a scorched, sticky mess that requires hours of scrubbing.
The simple fix is a light egg white wash combined with a dusting of cornstarch. It creates a thin protein-starch shield, much like our favorite Beef and Broccoli Stir-Fry with tender beef and vibrant greens.
Trust me on this one, it is a total game-changer.
High Protein Sesame Chicken
Ingredients
- 600g chicken breast, cut into bite-sized cubes
- 1 large egg white
- 2 tbsp cornstarch
- 1/2 tsp Diamond Crystal kosher salt
- 2 tbsp avocado oil, divided
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 3 tbsp low-sodium soy sauce
- 1 tbsp honey
- 1 tbsp toasted sesame oil
- 1 tbsp toasted sesame seeds
- 2 green onions, sliced
Directions
- In a medium bowl, whisk the egg white until slightly frothy, then toss in the chicken cubes, Diamond Crystal kosher salt, and cornstarch until evenly coated.
- Heat one tablespoon of avocado oil in a large non-stick skillet over medium-high heat until shimmering.
- Add the chicken in a single layer, ensuring the pieces do not touch, and sear for 3-4 minutes per side until golden brown and cooked through.
- Transfer the chicken to a plate, then lower the heat to medium and add the remaining oil, minced garlic, and grated ginger, stirring constantly for 30 seconds until fragrant.
- Pour in the soy sauce and honey, letting it bubble and reduce slightly for 1 minute to create a glossy glaze.
- Return the chicken to the skillet, toss to coat in the glaze, then turn off the heat and stir in the toasted sesame oil, sesame seeds, and green onions.
Notes
- Salt Conversion: We use Diamond Crystal kosher salt. If you are using Morton's or fine table salt, cut the measurement in half to avoid over-salting.
- The Science of Velveting: Coating the chicken in egg white and starch protects the delicate protein fibers from drying out, keeping the breast meat incredibly tender.
- Preemptive Workflow Warning: Garlic and ginger burn in seconds. Have your soy sauce and honey measured and sitting next to the stove before you turn on the heat.
- Storage Behavior: The starch coating will naturally soften after a day in the fridge, but the flavors will deepen beautifully.
Serving Suggestions
Complete this high-protein meal by pairing it with fresh, vibrant sides that balance the sweet and savory glaze.
- Serve alongside our Bok Choy with Garlic and Ginger – a veggie side that pops for a complete, nutrient-dense dinner.
- Spoon it over a warm bed of fluffy jasmine rice or quinoa to soak up the extra ginger garlic glaze.
- Keep it low-carb by serving it over cauliflower rice or a simple bed of steamed broccoli.
- Pair this dish with our Korean Beef Rice Bowls for an epic, high-protein meal prep routine.
Storage and Reheating
Store any leftovers in an airtight glass container in the refrigerator for up to four days. The savory glaze will continue to cling to the chicken as it rests, making the leftovers incredibly flavorful.
Avoid using the microwave if you want to preserve any semblance of texture. It will turn the chicken rubbery and make the coating mushy.
Instead, use a skillet.
Heat a dry non-stick pan over medium heat, add the chicken with a splash of water to loosen the glaze, and cover with a lid for two minutes. This traps the steam to heat the chicken through without drying it out, before you toss it uncovered to crisp up the edges.
Ingredient Substitutes
If you need to adapt this recipe to what you have in your pantry, here are some easy swaps:
- Chicken Breast: Swap for chicken thighs or extra-firm tofu pressed dry.
- Cornstarch: Arrowroot powder or tapioca starch work as a perfect 1:1 replacement.
- Honey: Pure maple syrup or brown sugar can be used to sweeten the glaze.
- Soy Sauce: Use tamari or coconut aminos for a gluten-free alternative.
This has quickly become my absolute favorite weeknight savior when the takeout cravings hit hard but my fitness goals beg otherwise. Tap your tongs against your hip, get that skillet screaming hot, and enjoy every single bite of this sticky, garlic-infused goodness.
Susan Rosalind
I've been developing recipes for about 12 years, and this one went through the same routine as everything else here: I made it, changed something, made it again, then had someone else cook it from just the written steps to see where it tripped them up. That's the part I care about most – not just that a recipe works for me, but that it works on a Tuesday night in your kitchen too.
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