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Healthy High Protein Chicken Stir Fry - Quick, Flavorful, 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: 1.25–1.5 lb boneless, skinless chicken breast, thinly sliced
  • Veggies: 1 red bell pepper, thin strips
  • 1 small broccoli crown, bite-size florets
  • 1 medium carrot, thinly sliced on a bias
  • 1 small red onion, sliced
  • 1 cup snap peas or snow peas
  • 1 cup shelled edamame (thawed if frozen)
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, minced or grated
  • Sauce: 1/3 cup low-sodium soy sauce or tamari
  • 2 tbsp rice vinegar
  • 1–2 tbsp honey or maple syrup (to taste)
  • 1 tbsp toasted sesame oil
  • 1/4 cup chicken broth or water
  • 1 tbsp cornstarch (or arrowroot)
  • 1/4–1/2 tsp red pepper flakes or 1 tsp chili-garlic sauce (optional for heat)
  • For cooking: 1–2 tbsp avocado oil or olive oil
  • To serve: Cooked brown rice, jasmine rice, quinoa, or cauliflower rice; sesame seeds; sliced green onions; lime wedges (optional)

Method
 

  1. Prep the chicken: Pat the chicken dry and slice it thinly against the grain. Toss with a pinch of salt and pepper. For extra tenderness, marinate briefly in 1 tbsp soy sauce and 1 tsp cornstarch while you prep the veggies.
  2. Make the sauce: In a small bowl, whisk soy sauce, rice vinegar, honey, sesame oil, broth, cornstarch, and red pepper flakes. Set aside. The cornstarch will thicken the sauce later.
  3. Heat the pan: Place a large nonstick skillet or wok over medium-high heat. Add 1 tbsp oil and swirl to coat until shimmering.
  4. Cook the chicken: Add the chicken in a single layer. Sear 2–3 minutes per side until lightly browned and just cooked through. Do this in batches if needed to avoid crowding. Transfer to a plate.
  5. Stir-fry the aromatics: Add a splash of oil if the pan looks dry. Add garlic and ginger. Stir for 20–30 seconds until fragrant—don’t let them burn.
  6. Add sturdy veggies: Toss in broccoli and carrots. Stir-fry 2–3 minutes, letting them get a bit charred on the edges.
  7. Add quick-cooking veggies: Add red onion, bell pepper, and snap peas. Stir-fry 2–3 minutes more until crisp-tender.
  8. Add edamame and chicken: Return the chicken and add the edamame. Give everything a quick toss to combine.
  9. Pour in the sauce: Whisk the sauce again (cornstarch settles). Pour it over the stir fry. Stir constantly 1–2 minutes until the sauce thickens and coats everything.
  10. Taste and finish: Adjust seasoning with more soy sauce for salt, honey for sweetness, or vinegar for brightness. Sprinkle sesame seeds and green onions. A squeeze of lime wakes it up.
  11. Serve: Spoon over your choice of rice, quinoa, or cauliflower rice. Serve hot.