Save to Pinterest Imagine the sizzle of a wok, the colorful array of fresh vegetables, and the irresistible aroma of ginger and garlic filling your kitchen. This High-Protein Chicken and Veggie Stir-Fry brings the vibrant flavors of Asian cuisine to your dinner table in just 30 minutes. Perfect for busy weeknights, this nutritious dish packs an impressive 34g of protein per serving while keeping calories low at just 245 per portion—making it an ideal choice for those focused on weight management without sacrificing flavor.
Save to Pinterest The beauty of this stir-fry lies in its balance—tender slices of chicken breast provide satisfying protein while the rainbow of vegetables delivers essential vitamins, minerals and fiber. The sauce, with its perfect blend of umami from soy sauce, tanginess from rice vinegar, and aromatic notes from ginger and garlic, brings everything together in harmonious flavor. This dish proves that healthy eating can be both delicious and satisfying.
- Protein: 500 g (1.1 lb) skinless, boneless chicken breast, thinly sliced
- Vegetables: 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 medium zucchini, sliced; 100 g (3.5 oz) snap peas, trimmed; 1 medium carrot, julienned; 100 g (3.5 oz) broccoli florets; 2 spring onions, sliced
- Sauce: 2 tbsp low-sodium soy sauce or tamari (for gluten-free); 2 tbsp oyster sauce (optional for deeper flavor); 1 tbsp rice vinegar; 1 tbsp sesame oil; 1 tbsp fresh ginger, grated; 2 garlic cloves, minced; 1 tsp chili flakes (optional); 1 tsp cornstarch mixed with 2 tbsp water
- For Cooking: 2 tsp vegetable oil (e.g., canola or avocado oil)
- Prepare the sauce
- In a small bowl, whisk together soy sauce (or tamari), oyster sauce (if using), rice vinegar, sesame oil, ginger, garlic, chili flakes, and cornstarch slurry. Set aside.
- Cook the chicken
- Heat 1 teaspoon vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the chicken slices and stir-fry until lightly golden and just cooked through, about 4–5 minutes. Remove chicken from the pan and set aside.
- Stir-fry heartier vegetables
- Add the remaining oil to the pan. Add broccoli, carrot, and snap peas. Stir-fry for 2 minutes.
- Add quicker-cooking vegetables
- Add bell peppers and zucchini; continue to stir-fry for another 2–3 minutes until vegetables are crisp-tender.
- Combine and finish
- Return the chicken to the pan along with the prepared sauce. Toss everything together and cook for 2–3 minutes until the sauce thickens and everything is well coated. Garnish with sliced spring onions and serve immediately.
For the most flavorful stir-fry, make sure your wok or skillet is very hot before adding ingredients. This ensures proper searing rather than steaming. Cut all vegetables to similar sizes for even cooking, and prepare all ingredients before heating the pan, as the cooking process moves quickly. When slicing the chicken breast, cut against the grain for the most tender results, and consider freezing the chicken for about 15 minutes first to make it easier to slice thinly.
This stir-fry recipe welcomes adaptations based on your preferences. For a vegetarian version, substitute the chicken with firm tofu or tempeh. Seafood lovers can use shrimp instead, reducing the cooking time to just 2-3 minutes to prevent overcooking. If you prefer a spicier dish, increase the chili flakes or add sriracha to the sauce. For those avoiding soy, coconut aminos make an excellent substitute for soy sauce. The vegetable mix can be customized based on seasonal availability—try adding mushrooms, snow peas, or baby corn.
Serve this vibrant stir-fry on its own for a light, low-carb meal or pair it with sides for a more substantial dinner. For those following a strict low-carb diet, cauliflower rice makes an excellent base. If you have room in your carb allowance, brown rice or quinoa complement the dish perfectly, soaking up the delicious sauce. For presentation, garnish with additional sliced green onions, toasted sesame seeds, or fresh cilantro leaves. A wedge of lime on the side allows diners to add a burst of freshness to their individual portions.
Save to Pinterest This High-Protein Chicken and Veggie Stir-Fry isn't just a meal—it's a colorful celebration of wholesome ingredients coming together in perfect harmony. With its impressive nutritional profile featuring 34g of protein per serving, it satisfies hunger while supporting your health goals. Whether you're cooking for family on a busy weeknight or meal-prepping for weight management success, this versatile dish delivers on both flavor and nutrition. The next time you're craving something quick, healthy, and utterly delicious, let this vibrant stir-fry bring a taste of Asian-inspired cuisine to your table.
Recipe Questions & Answers
- → What type of chicken is best for this stir-fry?
Skinless, boneless chicken breast thinly sliced works best for quick, even cooking and lean protein.
- → Can I substitute the vegetables in this dish?
Yes, feel free to swap or add vegetables like mushrooms, snow peas, or baby corn according to preference and seasonal availability.
- → How do I achieve a crisp-tender texture for the vegetables?
Use high heat and stir-fry the vegetables quickly to maintain their crunch while cooking through without becoming soft.
- → Is there a gluten-free option for the sauce?
Replacing soy sauce with tamari ensures a gluten-free sauce without compromising on the savory taste.
- → What can I use instead of oyster sauce for a similar flavor?
Black bean sauce or mushroom sauce offer depth and umami as good alternatives for oyster sauce.
- → How can I add more spice to this stir-fry?
Incorporate extra chili flakes or a splash of sriracha to increase the heat according to your taste.