10-Minute Healthy Low Calorie Chicken Stir Fry – Fast, Fresh, and Flavorful
This chicken stir fry is for busy weeknights when you need something fast, light, and genuinely satisfying. It’s made with lean chicken, a rainbow of veggies, and a simple sauce that balances savory, tangy, and a hint of sweetness. You get bright color, crisp texture, and big flavor without a heavy calorie load.
It all comes together in about 10 minutes once everything’s prepped. Keep it simple, swap what you have, and enjoy a clean, nourishing meal that feels restaurant-good.
Ingredients
Method
- Prep first: Thinly slice the chicken and veggies so they cook fast. Stir together soy sauce, rice vinegar, honey, and sesame oil. If you like a glossy sauce, mix cornstarch with water in a separate small bowl.
- Heat the pan: Place a large skillet or wok over high heat. Add the oil and let it get hot until it shimmers. A hot pan prevents sticking and helps sear the chicken.
- Sear the chicken: Add the chicken in a single layer. Season lightly with pepper. Cook 3–4 minutes, stirring once or twice, until no longer pink and the edges are lightly browned. Transfer to a plate.
- Sauté aromatics: In the same pan, add garlic and ginger. Stir for 20–30 seconds until fragrant. Don’t let them burn.
- Cook the veggies: Add broccoli, bell pepper, carrot, and snap peas. Stir-fry 3–4 minutes until crisp-tender. If needed, splash in a tablespoon of water to create steam and soften the broccoli.
- Combine and sauce: Return the chicken to the pan. Pour in the sauce and toss to coat. If using the cornstarch slurry, stir it in now and cook 30–60 seconds until the sauce lightly thickens.
- Finish and garnish: Add green onions and any sesame seeds. Taste and adjust with a splash more soy for salt, vinegar for brightness, or honey for balance.
- Serve: Enjoy as-is for a low-calorie bowl, or spoon over cauliflower rice, zucchini noodles, or a small portion of brown rice.
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Get Your Program TodayWhat Makes This Special
- Quick and realistic: With ingredients prepped, it cooks in about 10 minutes. Perfect for weeknights or lunch meal prep.
- Low calorie, high volume: Lean protein and lots of vegetables keep calories down but make the meal filling.
- Flexible ingredients: Use any crunchy veggies you have—bell peppers, broccoli, snap peas, or carrots all work.
- Balanced sauce: A light, punchy sauce with soy, garlic, ginger, and a touch of honey or maple makes it taste takeout-worthy.
- One-pan cleanup: Everything cooks in a skillet or wok, so cleanup stays easy.
Shopping List
- Chicken: 1 lb (450 g) boneless, skinless chicken breast, thinly sliced
- Vegetables: 2 cups broccoli florets, 1 red bell pepper (sliced), 1 small carrot (thinly sliced), 1 cup sugar snap peas, 3 green onions (sliced)
- Aromatics: 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated)
- Sauce: 3 tablespoons low-sodium soy sauce or tamari, 1 tablespoon rice vinegar, 1–2 teaspoons honey or maple syrup, 1 teaspoon toasted sesame oil
- Thickener (optional): 1 teaspoon cornstarch mixed with 1 tablespoon water
- Oil: 1 tablespoon avocado oil or light olive oil
- Garnish: Sesame seeds, extra green onions, lime wedges (optional)
- For serving (optional): Cauliflower rice, steamed brown rice, or zucchini noodles
Step-by-Step Instructions
- Prep first: Thinly slice the chicken and veggies so they cook fast.
Stir together soy sauce, rice vinegar, honey, and sesame oil. If you like a glossy sauce, mix cornstarch with water in a separate small bowl.
- Heat the pan: Place a large skillet or wok over high heat. Add the oil and let it get hot until it shimmers.
A hot pan prevents sticking and helps sear the chicken.
- Sear the chicken: Add the chicken in a single layer. Season lightly with pepper. Cook 3–4 minutes, stirring once or twice, until no longer pink and the edges are lightly browned.
Transfer to a plate.
- Sauté aromatics: In the same pan, add garlic and ginger. Stir for 20–30 seconds until fragrant. Don’t let them burn.
- Cook the veggies: Add broccoli, bell pepper, carrot, and snap peas.
Stir-fry 3–4 minutes until crisp-tender. If needed, splash in a tablespoon of water to create steam and soften the broccoli.
- Combine and sauce: Return the chicken to the pan. Pour in the sauce and toss to coat.
If using the cornstarch slurry, stir it in now and cook 30–60 seconds until the sauce lightly thickens.
- Finish and garnish: Add green onions and any sesame seeds. Taste and adjust with a splash more soy for salt, vinegar for brightness, or honey for balance.
- Serve: Enjoy as-is for a low-calorie bowl, or spoon over cauliflower rice, zucchini noodles, or a small portion of brown rice.
How to Store
- Refrigerate: Cool completely, then store in an airtight container for up to 3 days.
- Reheat: Warm in a hot skillet for 2–3 minutes with a splash of water to loosen the sauce. Microwave in 30–45 second bursts, stirring once.
- Meal prep tip: Keep the cooked stir fry separate from rice or noodles to prevent sogginess.
Add fresh green onions right before eating.
- Freezing: You can freeze for up to 2 months, but the veggies may soften. For best texture, freeze just the cooked chicken and sauce, then add fresh veggies when reheating.
Benefits of This Recipe
- Low calorie, high protein: Lean chicken supports muscle and keeps you full.
- Veggie-forward: Lots of fiber and micronutrients with minimal oil and sugar.
- Fast cook time: Quick stir-frying preserves nutrients and crisp texture.
- Customizable: Easy to adapt to dietary needs—gluten-free, low-carb, or dairy-free.
- Budget-friendly: Uses simple pantry staples and seasonal vegetables.
What Not to Do
- Don’t overcrowd the pan: Too much at once steams the chicken and turns it pale and tough. Cook in batches if needed.
- Don’t skip the high heat: Medium heat can make everything watery.
Hot and fast is the goal for a proper stir fry.
- Don’t overcook the chicken: It dries out quickly. Pull it as soon as it’s opaque and return it only to warm through.
- Don’t drown it in sauce: You want a light coating, not a soup. This keeps calories low and flavor bright.
- Don’t add garlic too early: Burnt garlic tastes bitter.
Add it right before the vegetables.
Alternatives
- Protein swaps: Use turkey breast, extra-firm tofu, shrimp, or lean pork. For tofu, press it well and sear until golden.
- Veggie swaps: Try mushrooms, zucchini, baby corn, cabbage, or green beans. Stick to crisp veggies for the best texture.
- Sauce tweaks: Add chili-garlic paste or sriracha for heat.
Use orange or lime zest for citrus. Swap honey for a zero-cal sweetener if preferred.
- Gluten-free: Use tamari or coconut aminos instead of regular soy sauce.
- Lower carb: Serve over cauliflower rice or spiralized veggies.
- No added sugar: Skip honey and increase vinegar slightly to balance the salt.
FAQ
How many calories are in a serving?
A typical serving of this stir fry without rice is roughly 250–320 calories, depending on the amount of oil and sweetener used. Adding cauliflower rice keeps it low, while a half-cup of cooked brown rice adds about 110 calories.
Can I make this without a wok?
Yes.
A large, heavy skillet works well. Just preheat it thoroughly and avoid crowding the pan so the ingredients sear instead of steam.
What’s the best way to slice the chicken?
Slice thinly against the grain so pieces cook quickly and stay tender. Partially freezing the chicken for 15–20 minutes makes it easier to cut evenly.
How do I keep the vegetables crisp?
Cook them over high heat for a short time and avoid excess liquid.
Add a tablespoon of water only if needed to help soften tougher veggies like broccoli.
Can I double the recipe?
You can, but cook the chicken and veggies in two batches. Combine everything at the end with the sauce so you keep that good stir-fry texture.
Is this good for meal prep?
Yes. It holds up well for three days in the fridge.
Reheat quickly to keep the veggies from getting mushy, and add fresh green onion or a squeeze of lime to brighten it.
What if I don’t have fresh ginger?
Use 1/2 teaspoon ground ginger in a pinch. It won’t have the same pop as fresh, but it works for a quick weeknight meal.
Can I use frozen vegetables?
Yes, but use a high heat and cook off any excess moisture. Stir-fry in small amounts so they don’t water down the sauce.
How can I make it spicier?
Add red pepper flakes, sriracha, or a teaspoon of chili-garlic paste to the sauce.
Fresh sliced chili works too for a clean heat.
What oil should I use?
Use a high-heat oil like avocado, canola, or light olive oil. Save extra-virgin olive oil for finishing, not for high-heat cooking.
Wrapping Up
This 10-Minute Healthy Low Calorie Chicken Stir Fry is the kind of recipe you’ll keep on repeat: quick, flexible, and satisfying without weighing you down. Prep a few staples, keep the heat high, and let the sauce do the heavy lifting.
Whether you serve it solo or over cauliflower rice, it’s a clean, flavorful meal that fits your schedule and your goals. Keep the ingredients stocked, and dinner is never more than a few minutes away.
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