Low Calorie Meal Prep Chicken and Sweet Pepper Stir Fry – Quick, Bright, and Satisfying

This chicken and sweet pepper stir fry is the kind of meal that makes weeknights easy and meal prep a breeze. It’s colorful, full of flavor, and light without feeling skimpy. You’ll get crisp-tender peppers, juicy chicken, and a sauce that’s tangy-savory with just a hint of sweetness.

The whole dish comes together fast with simple ingredients. If you’re looking for a low-calorie lunch or dinner that reheats well and keeps you energized, this is a winner.

Low Calorie Meal Prep Chicken and Sweet Pepper Stir Fry - Quick, Bright, 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

  

• 1.25–1.5 pounds boneless, skinless chicken breast, thinly sliced
• 3–4 small sweet bell peppers (mixed colors), thinly sliced
• 1 small red onion, thinly sliced (optional but recommended)
• 2 cups sugar snap peas or green beans, trimmed
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 green onions, thinly sliced (for garnish)
• 1 tablespoon toasted sesame seeds (optional garnish)
• Sauce:
• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon oyster sauce (or an extra 1 teaspoon soy + 1/2 teaspoon honey if you prefer)
• 1–2 teaspoons honey or maple syrup (adjust to taste)
• 1 teaspoon toasted sesame oil
• 1/3 cup low-sodium chicken broth or water
• 1 tablespoon cornstarch (for thickening)
• 1/4–1/2 teaspoon red pepper flakes or a small squeeze of sriracha (optional heat)
• Cooking:
• 1 tablespoon neutral oil with a high smoke point (avocado, canola, or grapeseed)
• Salt and black pepper to taste
• Cooked cauliflower rice, brown rice, or quinoa (for serving; optional)

Method

 

1. Prep the chicken: Pat the chicken dry and slice it thinly against the grain. Season lightly with salt and pepper. This helps it sear quickly and stay tender.
2. Whisk the sauce: In a bowl, mix soy sauce, rice vinegar, oyster sauce, honey, sesame oil, broth, cornstarch, and red pepper flakes or sriracha. Whisk until smooth with no cornstarch lumps.
3. Heat the pan: Set a large skillet or wok over medium-high heat. Add half the oil and swirl to coat.
4. Sear the chicken: Add the chicken in a single layer. Cook 3–4 minutes, stirring once or twice, until just cooked through and lightly browned. Remove to a plate.
5. Cook the aromatics: Add the remaining oil. Toss in garlic and ginger. Stir for 20–30 seconds until fragrant, being careful not to burn.
6. Stir-fry the veggies: Add sweet peppers, red onion, and snap peas. Stir-fry 3–4 minutes until crisp-tender. They should still have color and a slight bite.
7. Combine and sauce: Return chicken to the pan. Stir the sauce and pour it in. Cook 1–2 minutes, stirring, until it thickens and coats everything.
8. Taste and adjust: Add a splash of soy for salt, a squeeze of honey for sweetness, or a bit more vinegar for brightness as needed.
9. Finish: Remove from heat. Garnish with green onions and sesame seeds. Serve hot over your choice of base, or portion into meal prep containers.

What Makes This Recipe So Good

• Low calorie, high satisfaction: Lean chicken breast and sweet peppers deliver protein and volume without weighing you down.
• Meal prep friendly: It holds up well in the fridge for a few days, and the flavors actually get better after a night.
• Quick cook time: From chopping to plate in about 25–30 minutes, thanks to fast stir-frying.
• Balanced flavor: A light sauce with soy, ginger, and garlic keeps things bright and savory, not heavy.
• Flexible sides: Serve over cauliflower rice to keep it super light, or choose brown rice or quinoa for extra fiber.

What You’ll Need

• 1.25–1.5 pounds boneless, skinless chicken breast, thinly sliced
• 3–4 small sweet bell peppers (mixed colors), thinly sliced
• 1 small red onion, thinly sliced (optional but recommended)
• 2 cups sugar snap peas or green beans, trimmed
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 green onions, thinly sliced (for garnish)
• 1 tablespoon toasted sesame seeds (optional garnish)

• Sauce:
• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon oyster sauce (or an extra 1 teaspoon soy + 1/2 teaspoon honey if you prefer)
• 1–2 teaspoons honey or maple syrup (adjust to taste)
• 1 teaspoon toasted sesame oil
• 1/3 cup low-sodium chicken broth or water
• 1 tablespoon cornstarch (for thickening)
• 1/4–1/2 teaspoon red pepper flakes or a small squeeze of sriracha (optional heat)

• Cooking:
• 1 tablespoon neutral oil with a high smoke point (avocado, canola, or grapeseed)
• Salt and black pepper to taste
• Cooked cauliflower rice, brown rice, or quinoa (for serving; optional)

How to Make It

1. Prep the chicken: Pat the chicken dry and slice it thinly against the grain. Season lightly with salt and pepper.

   This helps it sear quickly and stay tender.

2. Whisk the sauce: In a bowl, mix soy sauce, rice vinegar, oyster sauce, honey, sesame oil, broth, cornstarch, and red pepper flakes or sriracha. Whisk until smooth with no cornstarch lumps.
3. Heat the pan: Set a large skillet or wok over medium-high heat. Add half the oil and swirl to coat.
4. Sear the chicken: Add the chicken in a single layer.

   Cook 3–4 minutes, stirring once or twice, until just cooked through and lightly browned. Remove to a plate.

5. Cook the aromatics: Add the remaining oil. Toss in garlic and ginger.

   Stir for 20–30 seconds until fragrant, being careful not to burn.

6. Stir-fry the veggies: Add sweet peppers, red onion, and snap peas. Stir-fry 3–4 minutes until crisp-tender. They should still have color and a slight bite.
7. Combine and sauce: Return chicken to the pan.

   Stir the sauce and pour it in. Cook 1–2 minutes, stirring, until it thickens and coats everything.

8. Taste and adjust: Add a splash of soy for salt, a squeeze of honey for sweetness, or a bit more vinegar for brightness as needed.
9. Finish: Remove from heat. Garnish with green onions and sesame seeds.

   Serve hot over your choice of base, or portion into meal prep containers.

Storage Instructions

• Refrigerator: Store in airtight containers for up to 4 days. Keep the stir fry separate from rice or grains to prevent sogginess.
• Freezer: Freeze in single-serve portions for up to 2 months. Reheat gently from thawed to avoid overcooking the chicken.
• Reheating: Microwave 60–90 seconds, stir, then heat in 20–30 second bursts until hot.

  Or warm in a skillet over medium heat with a splash of water or broth.

• Meal prep tip: For best texture, undercook the veggies slightly on day one. They’ll finish cooking when reheated.

Health Benefits

• High protein, low calorie: Lean chicken breast provides satisfying protein that helps maintain muscle and keeps you full longer.
• Veggie-packed: Sweet peppers are rich in vitamin C and antioxidants, while snap peas add fiber and crunch for minimal calories.
• Lighter sauce: Using low-sodium soy sauce, broth, and a touch of cornstarch creates a glossy sauce without heavy oils or cream.
• Balanced macros: Paired with cauliflower rice, this stays very low in calories. With brown rice or quinoa, you get complex carbs and more fiber.
• Smart sodium control: Low-sodium soy and a homemade sauce help you manage salt intake better than many takeout options.

Pitfalls to Watch Out For

• Overcrowding the pan: Too much chicken at once will steam instead of sear.

  Cook in batches if needed.

• Overcooking the chicken: Thin slices cook fast. Pull them as soon as they’re opaque and just cooked to keep them juicy.
• Burning aromatics: Garlic and ginger can burn in seconds. Add them to hot oil and keep them moving, then add veggies right away.
• Too much sauce: A little goes a long way.

  If you prefer extra sauce, double the liquids but keep cornstarch proportional to avoid a gummy texture.

• Soggy veggies on reheat: Slightly undercook during meal prep so they stay crisp after microwaving.

Variations You Can Try

• Spicy garlic: Add chili crisp or extra sriracha and bump up the garlic to 4–5 cloves.
• Citrus twist: Stir in 1 tablespoon fresh orange or lime juice at the end for brightness.
• Veg swap: Use broccoli, zucchini, mushrooms, or baby bok choy. Keep total veggie volume similar so the sauce still coats well.
• Protein change: Try shrimp, extra-firm tofu, or thinly sliced turkey breast. Adjust cook times accordingly.
• Herb boost: Finish with fresh cilantro or Thai basil for a fresh, aromatic note.
• Lower carb: Serve over cauliflower rice and skip the honey, or use just 1/2 teaspoon.
• Gluten-free: Use tamari instead of soy sauce and a certified gluten-free oyster sauce or a simple soy-free swap.

FAQ

How many calories are in a serving?

Assuming four servings and no rice, each portion is roughly 250–320 calories, depending on exact amounts and whether you use honey and sesame seeds.

Add your chosen base and toppings to calculate a total.

Can I make this without cornstarch?

Yes. The sauce will be thinner, but still tasty. You can reduce it a bit longer in the pan or use arrowroot starch (start with 2 teaspoons) for a similar thickening effect.

What’s the best way to slice chicken for stir fry?

Partially freeze the chicken for 20–30 minutes, then slice thinly against the grain.

This gives neat, even pieces that cook quickly and stay tender.

Do I need a wok?

A wok is great, but not necessary. A large, heavy skillet works well. The key is high heat, a hot pan, and not crowding the surface.

How can I keep the veggies bright and crisp?

Use high heat, don’t overcook, and avoid covering the pan, which traps steam.

If meal prepping, leave them a touch underdone so reheating brings them to perfect tenderness.

Is there a way to cut the sodium even more?

Use low-sodium soy or tamari, skip the oyster sauce, and replace part of the soy with extra broth and a squeeze of lemon or rice vinegar for flavor without added salt.

Wrapping Up

This Low Calorie Meal Prep Chicken and Sweet Pepper Stir Fry hits the sweet spot of fast, fresh, and satisfying. It’s easy to customize, holds well for several days, and doesn’t require special ingredients. Keep the technique simple—hot pan, quick sear, crisp veggies, and a light, balanced sauce—and you’ll have a reliable go-to for busy weeks.

Prep a batch on Sunday, portion it out, and enjoy bright, flavorful meals without the hassle.