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Healthy High Protein Chicken Stir Fry - Quick, Flavorful, and Satisfying

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.25 lbs (about 570 g) boneless, skinless chicken breast, thinly sliced
  • 1 tablespoon cornstarch (for coating the chicken)
  • 1 tablespoon low-sodium soy sauce (for marinating the chicken)
  • 1 tablespoon avocado or canola oil (plus 2 teaspoons, divided)
  • 1 red bell pepper, sliced into strips
  • 1 small broccoli crown, cut into small florets
  • 1 medium carrot, thinly sliced on a diagonal
  • 1 small zucchini, halved lengthwise and sliced
  • 1 cup sugar snap peas or green beans
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced or grated
  • 2 green onions, sliced (whites and greens separated)
  • 2 tablespoons low-sodium soy sauce (for the sauce)
  • 1 tablespoon oyster sauce or hoisin (optional but adds depth)
  • 1 tablespoon rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon honey or maple syrup (just a touch for balance)
  • 1/3 cup low-sodium chicken broth or water
  • 1 teaspoon cornstarch (for the sauce slurry)
  • Red pepper flakes or sriracha, to taste (optional for heat)
  • Sesame seeds, for garnish (optional)
  • Cooked brown rice, quinoa, or cauliflower rice, for serving

Method
 

  1. Prep the chicken: Slice the chicken into thin strips. Toss with 1 tablespoon soy sauce and 1 tablespoon cornstarch. Set aside while you prepare the vegetables.
  2. Mix the sauce: In a small bowl, whisk 2 tablespoons soy sauce, oyster or hoisin (if using), rice vinegar, sesame oil, honey, and chicken broth. Stir in 1 teaspoon cornstarch until smooth. Adjust sweetness or salt to taste.
  3. Heat the pan: Place a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl to coat. You want it hot before the chicken hits the pan.
  4. Sear the chicken: Add chicken in a single layer. Cook 3–4 minutes, stirring once or twice, until golden and cooked through. Remove to a plate. Do not crowd the pan; work in batches if needed.
  5. Cook the tough veggies: Add 1 teaspoon oil if the pan is dry. Toss in broccoli and carrots. Stir fry 2–3 minutes until they begin to soften but still have crunch.
  6. Add quick-cooking veggies: Add bell pepper, zucchini, and snap peas. Stir fry another 2–3 minutes until bright and crisp-tender.
  7. Aromatics go in: Push veggies to the sides. Add 1 teaspoon oil to the center, then add garlic, ginger, and the white parts of the green onions. Stir 30 seconds until fragrant.
  8. Combine and sauce: Return the chicken and any juices to the pan. Pour in the sauce and toss everything together. Cook 1–2 minutes until the sauce thickens and coats the stir fry.
  9. Finish and serve: Add red pepper flakes or sriracha if you like heat. Sprinkle with sesame seeds and green onion tops. Serve over brown rice, quinoa, or cauliflower rice.