This Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal is an easy yet satisfying 30 minute meal inspired by a Chinese takeout favorite! Oven baked chicken thighs, cauliflower and red bell pepper get tossed in a simple, sticky and sweet sauce that will win over even the veggie haters. It’s made gluten free, refined sugar free and a bit healthier with some simple ingredient swaps.
Going into 2024, one of my goals is to get back into easy yet elevated recipes! These are my roots and the reason that so many of you have found me. But, sometimes I feel stuck because I want to be creative and it seems like all the “simple” things have been done before. So, then I end up going a little crazy and coming up with things that are perhaps too creative? Like, nobody really wants to make that on a weeknight after a long day of work. I get it. I’ll try to stick with the simple stuff but put a fun spin on it!
This Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal is definitely a testament that simple recipes can be special, unique and delicious. It incorporates some yummy roasted veggies and baked chicken strips which all get coated in a sweet, sticky sauce that I could probably drink on it’s own.
I hope that you’ll find this asian-inspired recipe to be very approachable, with ingredients you recognize and simple, minimal techniques. It’s a quick one, which we can all appreciate! It’s just the kind of meal that’s too easy and delicious to not end up in your weekly rotation.
Why You’ll Love this Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal
- It’s a delicious, easy dinner that can be made in under 30 minutes without sacrificing flavor!
- This Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal is loaded with protein and fiber, making it a balanced and well-rounded dinner.
- It will remind you of one of your favorite Chinese takeout dishes but made with more wholesome ingredients.
- The sweet, sticky sauce is made with pantry staples that you can easily find at any grocery store.
- This recipe can be stretched to feed even more people by serving it over a bed of cooked white rice.
- This Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal is gluten free, dairy free and refined sugar free.
What You Need to Make Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal
For the Sheet Pan:
- Boneless, Skinless Chicken Thighs: Chicken thighs are the protein source for this recipe. I love them because they stay much more moist, flavorful and tender than chicken breast does.
- Cornstarch: Coating the chicken thighs in a bit of cornstarch will help them get a little crispy in the oven. You can use arrowroot starch if you prefer!
- Cauliflower: Although not traditional, I love adding cauliflower into this recipe for extra veggies and fiber. For the best results, make sure to cut each large cauliflower floret down into smaller florets. This will ensure that the cauliflower cooks at the same pace as the bell pepper and chicken.
- Red Bell Pepper: A pop of color and some fresh, crisp texture!
- Olive Oil: Coat the veggies and the chicken in olive oil before baking in the oven. Feel free to substitute avocado oil.
- Salt & Pepper: Season to taste. Keeping it simple with the seasonings on the sheet pan because most of the flavor comes from the sauce!
For the Sauce:
- Coconut Aminos: This is a gluten free, soy free, soy sauce alternative. It’s much sweeter and less salty than soy sauce. Because of that, I wouldn’t recommend substituting soy sauce or tamari in this recipe. If you do, you would definitely need to increase the amount of maple syrup or sweetener.
- Chicken Broth: To add more volume to the sauce. If you don’t have any on hand, just use some water!
- Rice Vinegar: A common asian ingredient that is made from fermented rice. It’s acidic and elevates the flavor of this sauce!
- Maple Syrup: To keep this refined sugar free and a bit healthier, I like to use maple syrup or honey as the sweetener.
- Toasted Sesame Oil: A small amount of sesame oil goes a long way in adding nutty flavor to this sauce.
- Garlic: Fresh minced is best!
- Ginger: The same goes for ginger – fresh grated/minced is always best! You’d be surprised how long a ginger root will stay good when stored in the fridge. I always have one on hand!
- Cornstarch: This will help thicken the sauce. Arrowroot starch is a great substitute!
- Red Pepper Flakes: To add some spiciness to this sauce. Adjust to your taste preference! I did roughly 1/4-1/2 tsp. Another option is to use sriracha.
- Salt: Since coconut aminos aren’t that salty, I find that this sauce needs some additional salt.
For Serving:
- White Rice: This sheet pan meal is delicious on it’s own but if you want to make it more filling and have it feed more people, serve it over some cooked rice of choice!
- Green Onion: I love the additional flavor and slight texture that chopped green onion provides. Optional, of course!
- Sesame Seeds: This is definitely more for the aesthetic, but if you have them…why not!?
- Chopped Nuts: Traditionally, Kung Pao Chicken has peanuts in it. So you can top it with some of those or even use chopped cashews.
How To Make Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal
We all know and love a sheet pan meal! It’s easy yet effective and covers all the bases. Haters will say this isn’t technically a sheet pan meal, and perhaps they’re right, but making the sauce on the stovetop only adds one extra dish and a few minutes of time! Trust me, this recipe is still very easy and weeknight friendly.
Bake the Chicken & Veggies:
First, start by tossing the chicken with olive oil, cornstarch, salt & pepper. I like to do this in a large bowl but you can also do it directly on the baking sheet. Then, add the chicken to one side of the baking sheet. On the other side, add the cauliflower, bell pepper, remaining olive oil and salt & pepper. Toss to coat. Spread everything out evenly so there’s no overlap. I highly recommend using an extra large baking sheet or spreading it out onto two normal sized baking sheets. Overlap = mushy veggies!
Then, transfer the baking sheet to the oven and cook for 25 minutes at 400F, or until the veggies are fork tender and the chicken has reached an internal temp of at least 165F.
Make the Sauce:
In the last few minutes of cooking time, start preparing the sauce. Add all of the sauce ingredients to a small pot, whisk, and then bring it to medium heat. In a small bowl, mix together the cornstarch and water to create a slurry. Then, once the sauce is hot and beginning to bubble, pour in the cornstarch slurry while whisking constantly. Reduce heat to low and let the sauce simmer until it’s thickened.
Toss the Chicken & Veggies in the Sauce:
Next, push the cooked chicken and veggies close together on the sheet pan and pour the sauce all over top. Toss everything in the sauce until it’s coated.
Plate, Top & Enjoy:
Finally, serve this Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal over some cooked white rice (if desired), top with chopped green onion, a sprinkle of sesame seeds and chopped nuts (optional). Dig in and enjoy!
What is Kung Pao Chicken?
You may have seen or ordered Kung Pao Chicken from your favorite Chinese Restaurant. It’s a stir fry dish that incorporates cubed chicken, vegetables, peanuts and dried chili peppers for some spice! The sauce is sweet, spicy and tangy. It differs from other Chinese dishes such as General Tso’s Chicken in that the chicken is not breaded and fried.
As you’ll see in the section below, my version is certainly not authentic! For accessibility purposes, I utilized red pepper flakes for the spice aspect in this dish. I also made some swaps to the sauce based on what I keep in stock in my pantry, accounting for allergies and intolerances. Lastly, you won’t see any peanuts in the photos of this recipe because I forgot to grab them at the grocery store…oops! You can definitely feel free to toss them in though.
This is NOT an Authentic/Traditional Recipe!
I will never ever claim that my recipes inspired by other cultures are “authentic.” That’s just not the case! I merely get inspiration from general flavors and ingredients and spin it to be my own. For instance, I like to make allergen friendly, “healthier” recipes…so I choose to incorporate ingredients such as coconut aminos and maple syrup instead of the traditional soy sauce and refined sugar.
I will also never say that my recipes are “better than takeout” because anyone who claims that is quite frankly just….lying. Takeout will almost always be better than home cooked food (unless maybe you’re a trained chef), but it also serves a different purpose than home cooked meals. Making this Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal will allow you to save some money, fuel your body with nourishing ingredients, while still achieving similar vibes and flavors. No shame in takeout though…there will always be room for both in a balanced lifestyle!
Is This Recipe Good for Meal Prep?
Yes! Happy to report that this Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal would be perfect to meal prep for lunches during the week.
If you’re planning to meal prep this, let it cool completely and then transfer to airtight containers, cover and refrigerate. I recommend leaving off the toppings (green onion, sesame seeds and peanuts) until after you’ve microwaved it. But, if you’re a cold leftovers type of person, you can definitely keep the toppings on.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for more Healthy Asian-Inspired Recipes?
- Kale Salad with Miso Tahini Dressing
- Garlic Soy Roasted Cauliflower
- Bok Choy Salad with Sesame Ginger Dressing
Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal
Equipment
- garlic/ginger grater
- extra large baking sheet or 2 normal sized baking sheets
- small pot
- whisk
Ingredients
For the Sheet Pan:
- 1.5 lbs boneless, skinless chicken thighs cut into strips
- 2 tbsp cornstarch or arrowroot starch
- 1 medium head of cauliflower cut into small florets (1lb, measured after cutting into florets)
- 1 red bell pepper cut into 1.5" chunks
- 1.5 tbsp olive oil divided
- salt + pepper
For the Sauce:
- â…“ cup coconut aminos
- ¼ cup chicken broth
- 2 tbsp rice vinegar
- 2 tbsp maple syrup or honey
- 1 tbsp sesame oil
- 3 cloves garlic minced
- ½ tbsp fresh minced ginger
- 2 tsp cornstarch or arrowroot starch*
- red pepper flakes to taste
- salt to taste
For Serving:
- cooked white rice
- chopped green onion
- chopped peanuts or cashews
- sesame seeds
Instructions
- Preheat oven to 400F. In a large bowl, add chicken strips, ½ tbsp of olive oil, cornstarch and salt and pepper. Toss until the chicken is coated – SEE NOTE**
- Add chicken to one side of the baking sheet. Then, add cauliflower florets and bell pepper to the other side of the baking sheet. Drizzle olive oil over the veggies and season with salt and pepper. Toss until coated. Then, spread out and make sure nothing is overlapping – SEE NOTE***
- Transfer to the oven and bake for 25 minutes or until the veggies are fork tender and the chicken reaches an internal temp of at least 165F.
- In the last 5 minutes of the sheet pan cooking time, add all sauce ingredients except for the cornstarch to a small pot. Whisk. Bring to medium heat. In a small bowl, mix together the cornstarch and a bit of water to make a slurry. Then, once the sauce mixture is hot and beginning to bubble, slowly pour in the cornstarch slurry while whisking constantly. Reduce the heat to low and let it simmer until the sauce has thickened.
- Once the chicken and veggies are done baking, push them together on the baking sheet and pour the sauce all over. Toss to coat everything in the sauce.
- If desired, serve over a bed of cooked white rice and top with some chopped green onion, chopped nuts and sesame seeds. Enjoy!
Video
Notes
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.