Healthy Low Calorie One-Pan Chicken & Broccoli – Simple, Fast, and Satisfying

If you want a weeknight dinner that’s light, filling, and easy to clean up, this is it. Tender chicken, crisp-tender broccoli, and a bright, savory sauce come together in one pan, and it’s ready in about 20 minutes. There’s no complicated prep, and you don’t need special ingredients.

It’s a classic flavor combo that feels comforting without weighing you down. Whether you’re counting calories or just want a balanced, tasty meal, this recipe checks all the boxes.

Healthy Low Calorie One-Pan Chicken & Broccoli - Simple, Fast, and Satisfying

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 lb (450 g) boneless, skinless chicken breasts, thinly sliced into bite-size strips
• 4 cups broccoli florets (fresh or frozen)
• 1 small yellow onion, thinly sliced (optional but tasty)
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce or hoisin (optional for depth; use reduced sodium if available)
• 1 teaspoon sesame oil (for flavor)
• 1 tablespoon rice vinegar or lemon juice
• 1 teaspoon honey or maple syrup (optional for balance)
• 1/4 teaspoon red pepper flakes or a dash of hot sauce (optional)
• 1/3 cup low-sodium chicken broth or water
• 1 teaspoon cornstarch mixed with 1 tablespoon water (optional for a light sauce thickening)
• 1 tablespoon olive oil or avocado oil
• Kosher salt and black pepper, to taste
• Sesame seeds and sliced green onions, for garnish (optional)
• Cooked cauliflower rice, brown rice, or quinoa, for serving (optional)

Method

 

1. Prep the chicken: Pat the chicken dry with paper towels. Season lightly with salt and pepper. Thin strips cook fast and stay tender.
2. Make the quick sauce: In a small bowl, whisk soy sauce, oyster/hoisin (if using), sesame oil, rice vinegar or lemon juice, honey, red pepper flakes, and broth. If you want a thicker glaze, stir in the cornstarch slurry.
3. Cook the broccoli: Heat a large skillet over medium-high. Add 1–2 teaspoons oil. Toss in the broccoli and a pinch of salt. Stir-fry 3–4 minutes (a bit longer if using frozen) until bright green and crisp-tender. Transfer to a plate.
4. Sauté the aromatics: In the same pan, add the remaining oil. Add onion and cook 2 minutes until slightly softened. Add garlic and cook 30 seconds until fragrant.
5. Cook the chicken: Add the chicken strips in a single layer. Let them sear for 2–3 minutes, then flip and cook another 2–3 minutes until just cooked through. Avoid overcooking to keep them juicy.
6. Combine and sauce: Return the broccoli to the pan. Pour in the sauce. Toss everything together and simmer 1–2 minutes until the sauce slightly thickens and coats the chicken and broccoli.
7. Taste and finish: Adjust salt, pepper, and heat. Sprinkle sesame seeds and green onions if you like. Serve as is, or spoon over cauliflower rice or a small portion of brown rice.

What Makes This Recipe So Good

• One-pan convenience: Everything cooks in the same skillet, so cleanup is quick.
• Light but satisfying: Lean protein and high-fiber veggies keep you full without extra calories.
• Fast: From chopping board to plate in around 20 minutes.
• Flexible: Works with fresh or frozen broccoli, and you can tweak the sauce to your taste.
• Budget-friendly: Simple pantry staples and affordable ingredients.

Ingredients

• 1 lb (450 g) boneless, skinless chicken breasts, thinly sliced into bite-size strips
• 4 cups broccoli florets (fresh or frozen)
• 1 small yellow onion, thinly sliced (optional but tasty)
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce or hoisin (optional for depth; use reduced sodium if available)
• 1 teaspoon sesame oil (for flavor)
• 1 tablespoon rice vinegar or lemon juice
• 1 teaspoon honey or maple syrup (optional for balance)
• 1/4 teaspoon red pepper flakes or a dash of hot sauce (optional)
• 1/3 cup low-sodium chicken broth or water
• 1 teaspoon cornstarch mixed with 1 tablespoon water (optional for a light sauce thickening)
• 1 tablespoon olive oil or avocado oil
• Kosher salt and black pepper, to taste
• Sesame seeds and sliced green onions, for garnish (optional)
• Cooked cauliflower rice, brown rice, or quinoa, for serving (optional)

Instructions

1. Prep the chicken: Pat the chicken dry with paper towels. Season lightly with salt and pepper.

   Thin strips cook fast and stay tender.

2. Make the quick sauce: In a small bowl, whisk soy sauce, oyster/hoisin (if using), sesame oil, rice vinegar or lemon juice, honey, red pepper flakes, and broth. If you want a thicker glaze, stir in the cornstarch slurry.
3. Cook the broccoli: Heat a large skillet over medium-high. Add 1–2 teaspoons oil.

   Toss in the broccoli and a pinch of salt. Stir-fry 3–4 minutes (a bit longer if using frozen) until bright green and crisp-tender. Transfer to a plate.

4. Sauté the aromatics: In the same pan, add the remaining oil.

   Add onion and cook 2 minutes until slightly softened. Add garlic and cook 30 seconds until fragrant.

5. Cook the chicken: Add the chicken strips in a single layer. Let them sear for 2–3 minutes, then flip and cook another 2–3 minutes until just cooked through.

   Avoid overcooking to keep them juicy.

6. Combine and sauce: Return the broccoli to the pan. Pour in the sauce. Toss everything together and simmer 1–2 minutes until the sauce slightly thickens and coats the chicken and broccoli.
7. Taste and finish: Adjust salt, pepper, and heat.

   Sprinkle sesame seeds and green onions if you like. Serve as is, or spoon over cauliflower rice or a small portion of brown rice.

Storage Instructions

• Fridge: Store in an airtight container for up to 3 days.
• Reheating: Reheat gently in a skillet over medium heat with a splash of water or broth, or microwave in 45-second bursts to avoid drying out.
• Freezer: You can freeze for up to 2 months, though broccoli may soften slightly. Thaw overnight in the fridge for best texture.
• Meal prep tip: Portion into single-serve containers with cauliflower rice or a small scoop of grains for easy grab-and-go lunches.

Why This is Good for You

• Lean protein: Chicken breast is high in protein and low in fat, which helps with muscle repair and satiety.
• High-fiber veggies: Broccoli provides fiber, vitamin C, vitamin K, and antioxidants that support digestion and overall health.
• Low calorie, high volume: You can eat a generous portion without a ton of calories, making it easier to manage intake.
• Balanced macros: Protein plus fiber-rich veggies helps steady hunger and energy levels.
• Lower sodium option: Using low-sodium sauces and broth keeps salt in check while staying flavorful.

What Not to Do

• Don’t overcrowd the pan: Crowding steams the chicken and makes it tough.

  Cook in batches if your skillet is small.

• Don’t overcook the chicken: Thin pieces cook fast. Pull them as soon as they’re opaque and springy.
• Don’t skip seasoning: A little salt, acid, and heat make all the difference. Taste and adjust at the end.
• Don’t drown it in sauce: More sauce often means more calories and sodium.

  Keep it light and flavorful.

• Don’t forget texture: Aim for crisp-tender broccoli. Mushy veggies make the dish feel heavy.

Alternatives

• Protein swaps: Use turkey breast, shrimp, tofu, or tempeh. For tofu, press it first and sear until golden.
• Veggie variations: Add snap peas, bell peppers, zucchini, or mushrooms.

  Keep total veggie volume similar for proper saucing.

• Sauce tweaks: Use coconut aminos for a slightly sweeter, lower-sodium option. Add ginger for warmth or a squeeze of sriracha for heat.
• Grain options: Serve with cauliflower rice for the lowest calories, or pair with brown rice, farro, or quinoa for extra fiber.
• No cornstarch: Skip the slurry for a lighter, thinner sauce. It will still coat nicely after a brief simmer.
• Garlic-free: Use shallots and a pinch of white pepper for aroma without garlic.

FAQ

How many calories are in a serving?

A typical serving of the chicken and broccoli (without rice) lands around 250–320 calories, depending on sauce choices and oil used.

Adding cauliflower rice barely changes the count, while a half-cup of cooked brown rice adds about 100 calories.

Can I use frozen broccoli?

Yes. Add it straight to the hot pan and cook a minute or two longer. If it releases a lot of water, let the moisture cook off before adding the sauce so you don’t dilute the flavors.

How do I keep the chicken tender?

Slice the chicken thinly, pat it dry, and cook it hot and fast.

Pull it from the heat as soon as it’s opaque and just cooked through. A brief rest in the pan with the sauce helps keep it juicy.

Is this recipe gluten-free?

It can be. Use tamari or certified gluten-free soy sauce and a gluten-free oyster sauce or skip the oyster sauce entirely.

Check your broth label as well.

Can I meal prep this for the week?

Absolutely. Portion into containers with a veggie base and a small serving of whole grains if you like. It reheats well and keeps its flavor for up to 3 days.

What if I don’t have oyster or hoisin sauce?

Just use soy sauce, sesame oil, and vinegar with a small splash of honey.

You’ll still get a clean, savory sauce that keeps calories low.

Can I make it spicier?

Yes. Add red pepper flakes, sriracha, or a pinch of chili crisp. Start small and build to your heat preference.

What oil is best?

Olive oil or avocado oil works well due to their higher smoke points and clean flavor.

You only need a small amount to sear and sauté.

How do I thicken the sauce without cornstarch?

Simmer for a minute or two to reduce, or whisk in a tiny dab of light cream cheese off the heat for a creamy finish. Keep in mind these tweaks change texture and calories slightly.

Can I add more vegetables without changing the sauce?

Yes, but keep it reasonable. If you add a lot more veggies, double the sauce so everything gets coated and flavorful.

In Conclusion

This Healthy Low Calorie One-Pan Chicken & Broccoli is simple, fast, and genuinely satisfying.

It delivers lean protein, vibrant vegetables, and a balanced sauce without extra calories or complicated steps. Keep the technique tight—hot pan, quick sear, crisp-tender broccoli—and taste as you go. It’s a reliable go-to for busy nights and smart meal prep, and it’s easy to customize with what you have on hand.

Enjoy it as is, or pair it with a small serving of whole grains for a complete, feel-good meal.