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Healthy Low Calorie Veggie Loaded Chicken Stir Fry - Quick, Colorful, and Satisfying

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1 lb (450 g) boneless, skinless chicken breast, thinly sliced
  • Vegetables: 1 red bell pepper, sliced
  • 1 small zucchini, halved and sliced
  • 1 cup broccoli florets
  • 1 cup snap peas or snow peas
  • 1 small carrot, thinly sliced
  • 1 small red onion or 4 green onions, sliced
  • 2 cups shredded cabbage or coleslaw mix
  • 2 cups baby spinach (optional, wilts at the end)
  • Aromatics: 3 cloves garlic (minced), 1 tbsp fresh ginger (grated)
  • Sauce: 3 tbsp low-sodium soy sauce or tamari
  • 1 tbsp rice vinegar or lime juice
  • 1 tbsp oyster sauce or hoisin (optional for extra depth)
  • 1–2 tsp honey or maple syrup (optional)
  • 1 tsp toasted sesame oil
  • 1/3 cup low-sodium chicken broth or water
  • 1 tsp cornstarch (for light thickening)
  • Red pepper flakes or sriracha to taste
  • Cooking: 1–2 tsp neutral oil (avocado, canola, or light olive)
  • Garnish: Sesame seeds, fresh cilantro, lime wedges
  • Optional base: Cauliflower rice, brown rice, or zucchini noodles

Method
 

  1. Prep first. Slice the chicken thinly against the grain. Chop all vegetables into bite-size pieces. Mince the garlic and grate the ginger. Stir fries move fast, so have everything ready.
  2. Make the sauce. In a small bowl, whisk soy sauce, rice vinegar, oyster sauce (if using), honey, sesame oil, broth, cornstarch, and a pinch of red pepper flakes. Set aside.
  3. Heat the pan. Place a large nonstick skillet or wok over medium-high to high heat. Add 1 tsp oil and swirl to coat. The pan should be hot but not smoking.
  4. Cook the chicken. Add the chicken in a single layer. Season with a small pinch of salt and pepper. Stir-fry for 3–4 minutes until just cooked through and lightly golden. Transfer to a plate.
  5. Sauté aromatics. Add the remaining oil if needed. Toss in garlic and ginger for 20–30 seconds until fragrant, stirring constantly so they don’t burn.
  6. Stir-fry the veggies. Add firmer vegetables first—broccoli, carrots, and onion. Cook for 2 minutes, stirring often. Then add bell pepper, zucchini, and snap peas. Cook 2–3 more minutes until crisp-tender.
  7. Bring it together. Return the chicken to the pan. Add cabbage and spinach. Give the sauce a quick stir and pour it in. Toss everything for 1–2 minutes until the sauce lightly thickens and coats the ingredients.
  8. Taste and finish. Adjust salt, soy, or chili to taste. Sprinkle sesame seeds and fresh cilantro. Serve hot over cauliflower rice for a low-calorie base, or a small scoop of brown rice for extra fiber.