This Low Carb Chicken Stir Fry is a high protein weeknight dinner and a meal prep winner. Chicken breast, broccoli, and red peppers come together in one pan in under 40 minutes, with 22g protein and just 7g carbs per serving.
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Jump To:
- Why this low carb chicken stir fry works
- Ingredients for the low carb chicken stir fry
- Step by step instructions
- How to make a low carb chicken stir fry
- Serving Suggestion
- How to Meal Prep This Low Carb Chicken Stir Fry
- Recipe Tips
- Macros and Nutrition
- Storage
- Frequently Asked Questions
- More low carb chicken recipes
- Recipe Card
I've been managing my health through low-carb eating for years, and meals like this low-carb chicken stir-fry are exactly what keep me consistent week after week. High protein, low carb, fast to make, and genuinely satisfying, it checks every box without feeling like diet food.
I also batch cook this regularly, so you'll find proper meal prep guidance further down the page based on what actually works in my kitchen.
If you're looking for more high-protein, low-carb dinners, these are worth bookmarking: Low Carb Bourbon Chicken, Low Carb Sesame Chicken, Low Carb Basil Beef Meal Prep and this Low Carb Beef and Broccoli recipe.
Why this low carb chicken stir fry works
- 22g protein per serving. Chicken breast is one of the leanest high protein ingredients you can build a meal around.
- Just 7g total carbs. Broccoli and red peppers are both low-glycaemic vegetables that add bulk and nutrition without loading up the carbs.
- Only 169 calories per serving. One of the lowest calorie stir fries you'll find without sacrificing satiety.
- One pan, 40 minutes. 10 minutes prep, 30 minutes cook, minimal cleanup.
- Meal prep friendly. Holds up well in the fridge for up to 4 days without the broccoli going soft.
- No sugar, no cornstarch. The sauce is clean with no hidden ingredients that spike your blood sugar.
- Better than takeout. Same bold flavours, none of the hidden carbs or seed oils.
Ingredients for the low carb chicken stir fry
- Chicken breast: Slice thin against the grain for fast, even cooking.
- Salt and pepper: Season the chicken before it hits the pan.
- Broccoli: Cut into small, even florets so they cook through quickly without going soggy.
- Red pepper: Adds colour, a mild natural sweetness, and vitamin C with minimal carbs.
- Soy sauce or coconut aminos: Coconut aminos is the lower sodium, gluten free option and works particularly well if you are sensitive to soy.
- Garlic: Fresh is best. Use at least two cloves for a proper flavour base.
- Ginger: Fresh grated ginger adds depth and warmth to the sauce.
- Sesame oil: A little goes a long way.
- Avocado oil or olive oil: You need an oil that handles high heat. Avocado oil is the best option here.
- Red pepper flakes: ½ tsp. Adjust up or down depending on your heat preference.
- Xanthan gum: ¼ tsp. Thickens the sauce without adding carbs.
* See the recipe card for a complete list of ingredients and measurements.
Step by step instructions
How to make a low carb chicken stir fry
STEP 1: Prep and Cook the Chicken: Slice the chicken thin against the grain and season with ¼ teaspoon salt and ¼ teaspoon black pepper.
Cut the broccoli into florets and slice the red pepper into thin strips.
Heat avocado oil in a large pan or wok over high heat.
Add the chicken in a single layer and cook for 3 minutes without stirring. Flip and cook for another 2 minutes until golden and cooked through.
Remove from the pan and set aside.
STEP 2: Cook the Aromatics and Vegetables: Add a little more oil to the pan if needed. Add the garlic and ginger and cook for 1 minute until fragrant. Add the broccoli and red pepper and cook until just tender, stirring occasionally. Salt and pepper if needed.
STEP 3: Make the Sauce and Add to the Pan: Mix the soy sauce, sesame oil, red pepper flakes, and xanthan gum together in a small bowl. If you prefer a sweeter sauce, add your sweetener of choice at this stage and stir to combine.
Pour the sauce over the vegetables and stir to coat. Cover with a lid and continue cooking until the vegetables are cooked through. If the sauce is too thick, add a splash of water and stir.
STEP 4: Add the Chicken Back: Return the chicken to the pan and stir to combine. Cover with the lid and cook until the chicken is warmed through and the vegetables are cooked to your liking.
Serving Suggestion
This low carb chicken stir fry works perfectly on its own as a high protein low carb meal. For a more filling plate, serve it over cauliflower rice to soak up the sauce.
How to Meal Prep This Low Carb Chicken Stir Fry
This low carb chicken stir fry is one of the best meals you can batch cook for the week. Here is how to get the most out of it.
- Cook once, eat four times. One batch makes four servings. Divide into airtight containers straight after cooking and refrigerate for up to 4 days.
- Keep the cauliflower rice separate. If you are pairing with cauliflower rice, store it in a separate container to prevent the stir fry from making it soggy.
- Reheat on the stove. A quick 2 to 3 minutes in a pan over medium heat keeps the broccoli firm and the chicken from drying out. Microwave works but softens the vegetables.
- Flavour improves overnight. The sauce absorbs into the chicken and vegetables as it sits in the fridge, which deepens the flavour by day two.
Recipe Tips
- Don't skip the xanthan gum. It thickens the sauce without adding carbs. Add it to the sauce mixture and whisk well before pouring into the pan to avoid clumping.
- Fresh ginger over ground. Fresh grated ginger makes a noticeable difference to the depth of flavour in the sauce. Keep a piece in the freezer and grate it straight from frozen.
- Taste before you serve. Adjust salt, heat, and sweetness at the end. Every soy sauce brand varies in saltiness so always taste before adding more.
Macros and Nutrition
This low carb chicken stir fry is one of the most macro friendly meals on the site. Four servings per batch, 169 calories each, with 22g protein and just 7g total carbs.
| Nutrition | Per Serving |
|---|---|
| Calories | 169 |
| Fat | 6g |
| Total Carbs | 7g |
| Fiber | 2g |
| Sugar | 2g |
| Protein | 22g |
Storage
- Fridge: Store in an airtight container for up to 4 days. The flavour deepens overnight as the sauce absorbs into the chicken and vegetables.
- Freezer: Freeze in individual portions for up to 3 months. Defrost overnight in the fridge before reheating.
- Reheating: A quick 2 to 3 minutes in a pan over medium heat gives the best results. Microwave works but softens the vegetables.
Frequently Asked Questions
Yes. Chicken thighs are juicier and have a richer flavour. The fat content will be slightly higher but they work just as well in this recipe.
Fresh broccoli is recommended for the best texture, especially if you are meal prepping. Frozen broccoli releases more moisture and can make the sauce watery. If using frozen, cook it in a dry pan first to remove as much moisture as possible before adding to the stir fry.
Yes. Mushrooms, snap peas, zucchini, and baby corn all work well. Keep an eye on the carb count if you are tracking closely.
Recipe Card
Low Carb Chicken Stir Fry (22g Protein, Diabetic Friendly)
RECIPE VIDEO
Equipment
Ingredients
- 2 chicken breasts boneless skinless
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 whole red bell pepper cut into cubes
- 2 cups broccoli florets
- 3 cloves garlic minced
- 1 tablespoon fresh ginger minced
- ¼ teaspoon xanthan gum
- ¼ cup low sodium soy sauce
- 1 tablespoon sesame oil
- ½ teaspoon red pepper flakes
- add sweetener if desired
Instructions
- Slice the chicken breast thin against the grain and season with ¼ teaspoon salt and ¼ teaspoon black pepper.
- Cut the broccoli into small even florets, slice the red bell pepper into thin strips, and mince the garlic and grate the ginger.
- Heat avocado oil in a large pan or wok over high heat. Add the chicken in a single layer and cook for 3 minutes without stirring. Flip and cook for a further 2 minutes until golden and cooked through. Remove from the pan and set aside.
- Add a little more oil to the pan if needed. Add the garlic and ginger and cook for 1 minute until fragrant.
- Add the broccoli and red bell pepper to the pan and cook, stirring occasionally, until just tender.
- In a small bowl mix together the soy sauce, sesame oil, red pepper flakes, and xanthan gum. If you prefer a sweeter sauce add your liquid stevia, monk fruit, or allulose at this stage and stir to combine.
- Pour the sauce over the vegetables and stir to coat. Cover with a lid and continue cooking until the vegetables are cooked through. If the sauce is too thick add a splash of water and stir.
- Return the chicken to the pan and stir to combine. Cover with the lid and cook until the chicken is warmed through and the vegetables are cooked to your liking. Serve as is or over cauliflower rice.
Notes
- Coconut aminos can be substituted for soy sauce for a gluten free option.
- Chicken thighs can be substituted for chicken breast for a richer flavour and higher fat content.
- The sauce will continue to thicken as it cooks. Add a splash of water and stir if it gets too thick.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Oscar Chimenti says
This has become a weekly staple in my house. High protein, low carb and the whole family loves it.