April 01, 2024

Sesame Chicken Bowls

Sesame Chicken Bowls are loaded with sautéed sesame chicken, garlic veggies, edamame and a delicious sesame sauce served over brown rice.

Healthy Sesame Chicken

Sesame Chicken Bowls are your perfect weeknight meal loaded with protein, fiber and nutrients. The sesame chicken sauce is made with soy sauce, garlic, sesame oil, honey, ginger and of course, sesame seeds. Sesame Chicken Bowls are loaded with flavor and are so delicious with brown rice, veggies and edamame. 

I am super excited to share my partnership with the United Soybean Board for Soy Foods Month this April. As you may know, my parents have a farm where we grow a rotating variety of crops including soybeans. My kids have grown up being able to grab fresh edamame from the field as a snack when they're playing! So, it is a dream to share why I love cooking with soy products.

Sesame Chicken, Veggies and Rice

How to Make Sesame Chicken Bowls

Sesame Chicken Bowls are easy to make and are ready in 30 minutes! I call it a weeknight dinner because it takes little time to make and can be enjoyed quickly when you're running out the door for kid activities or getting home late from work. First, get your rice cooking. I chose brown rice because it contains more fiber and nutrients than white rice. My trick is to cook a big batch of brown rice ahead of time and freeze in zipped bags to save a ton of time for my stir-fries. Then, I have rice ready to go in 5 minutes when I need it. Another trick is to use quick cook brown rice to save time which is what I used in this recipe.

Then, chop your veggies and chicken. Sauté the chicken and make the sesame sauce. In another pan (or you can cook it all together if you prefer), sauté your vegetables. Steam the edamame. Serve the sesame chicken sauce, vegetables, and edamame over the rice. 

Sesame Chicken Bowls Nutrition

One serving of sesame chicken bowls has 522 calories, 31 grams of protein, 5 grams of fiber along with vitamin D, iron and potassium. A delicious dinner all in one bowl loaded with nutrients.

Sesame Chicken Bowl Nutrition

Healthy Sesame Chicken

How to Cook with Soy

We love using soy in so many different ways! My kids absolutely love a bowl of crispy tofu stir-fry with veggies served over rice. In fact, when I asked my kids to tell me their 3 favorite dinners, two of them said a tofu stir-fry. We sometimes use soymilk in addition to cow’s milk. Soymilk typically has 8 grams of protein per cup which is comparable to cow’s milk. Veggie burgers made with soy are always a favorite and are typically pretty high in protein when made with soy. For example, MorningStar Farms Veggie Grillers Burgers that are made with soy have 16 grams of protein. We also love edamame in snack mixes (roasted) or added to a stir-fry for extra protein and nutrients.

Sesame Chicken Bowls

Is soy healthy?

Eating foods with soy can be very beneficial in your diet. Soybeans are used in many foods like soymilk, edamame (used in this recipe!), tofu, tempeh, miso, soybean oil and more. Soy foods are a great source of plant-based protein and we often replace meat in our diet at some meals. I love eating a variety of plant-based foods along with incorporating animal products into our diets. Soy is also a good source of folate, potassium and fiber . Soy protein and soybean oil (often labeled as vegetable oil) are heart healthy and are low in saturated fats making them a good swap for animal proteins. I love incorporating soy into our diets along with other nutritious foods.

I personally eat a bit of everything. Some days, we eat all plant-based and some days, we enjoy meat. It just depends and I love having a balanced diet that can fit all foods. In this recipe, I did a bit of both! These sesame chicken bowls have chicken along with plant foods like edamame and veggies.

*Learn more about Soy Foods Month.

Recipes Using Soy

Crispy Tofu Stir-Fry

Chipotle Sofritas Bowls

Strawberry Avocado Feta Spinach Salad

Chocolate Raspberry Smoothie- use soymilk in any smoothie recipe!

Sesame Chicken Bowls

Healthy Sesame Chicken
Yield: serves 4 

Sesame Chicken Bowls

Sesame Chicken Bowls are loaded with sautéed sesame chicken, garlic veggies, edamame and a delicious sesame sauce served over brown rice.

Prep Time: 10 minutes Cook time: 20 minutes Total time: 30 minutes



1. Cook the brown rice according to directions.
2. In a large bowl, toss together the bite-sized chicken pieces, whisked egg and cornstarch. In a large skilletheat the oil over medium-high heat and cook the chicken until it reaches an internal temperature of 165°F and is cooked through and browned, about 6-7 minutes flipping halfway through.
3. Set the chicken aside on a bowl or plate to let rest for 5 minutes and heat a tablespoon of olive oil in your skillet. Stir-fry the vegetables for about 3-4 minutes. Add in the garlic and cook for 1 minute more.
4. Whisk together the ingredients for the sesame sauce (everything but the water and cornstarch) and simmer in a small saucepan on medium heat for about 5 minutes. Whisk together the water and corn starch and whisk into the sauce.
5. Add the chicken into the saucepan with the sauce and toss. Heat the shelled edamame in the microwave until warm.
6. To serve, scoop the brown rice into a bowl, top with the sesame chicken, garlic vegetables, edamame and green onion.

*Can be enjoyed for up to 4 days afterwards. Store in the fridge.


Sesame Chicken Bowls recipe

This post is sponsored by the United Soy Board and I am happy to share the nutrition benefits of soy!

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