Few meals are as quick, satisfying, and endlessly adaptable as a stir-fry. This Healthy Chicken Stir-Fry is everything you love about takeout—savory sauce, crisp-tender veggies, and juicy chicken—without the excess oil, sodium, or mystery ingredients. It’s a go-to recipe for weeknights, meal prep, or anytime you want a complete, protein-packed dinner that’s ready in under 30 minutes.
Lightened up but still big on flavor, this stir-fry uses lean chicken breast, colorful vegetables, and a simple homemade sauce that skips the added sugar but keeps that classic umami-rich taste. Serve it over brown rice, cauliflower rice, quinoa, or noodles—or just enjoy it straight from the pan.
Why You’ll Love This Stir-Fry
This dish is a weeknight hero: quick to prep, full of nutrients, and easy to customize. Here’s why it works:
- One pan = minimal cleanup
- High-protein, low-fat meal
- Packed with fiber from fresh veggies
- Flexible—swap in any veggies or proteins you have
- Tastes like takeout, but way better for you
It’s also ideal for meal prep—leftovers taste just as good the next day.
Choosing the Right Chicken
For a healthier stir-fry, go with boneless, skinless chicken breast. It’s lean, quick-cooking, and takes on flavor beautifully. You can also use:
- Chicken thighs for a juicier result (slightly higher in fat)
- Ground chicken for a different texture
- Tofu or tempeh for a vegetarian version
Cut the chicken into thin strips or bite-sized pieces to cook quickly and evenly. Tip: slice against the grain for maximum tenderness.
The Stir-Fry Sauce: Light But Bold
A good stir-fry lives or dies by its sauce. This version is balanced, clean, and flavorful, without being heavy or overly salty.
What’s in it:
- Low-sodium soy sauce or tamari
- Garlic and ginger for aromatic depth
- Rice vinegar for brightness
- Sesame oil for that signature nutty flavor
- Maple syrup or honey (just a touch) to balance the salt
- Cornstarch to thicken without loads of oil
Want a spicy kick? Add chili flakes or sriracha to taste.
Best Veggies for Stir-Fry
You can use just about any vegetable you like, but these cook quickly and hold their texture:
- Bell peppers
- Broccoli florets
- Carrots (thinly sliced)
- Snap peas or snow peas
- Zucchini
- Mushrooms
- Baby bok choy
- Green onions
Try to mix color and texture. Always cut vegetables into uniform sizes for even cooking, and add them in stages so nothing gets overcooked.
Ingredients
For the Chicken Stir-Fry
- 1 pound boneless skinless chicken breast, thinly sliced
- 2 tablespoons olive oil or avocado oil (divided)
- 2 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 carrot, peeled and thinly sliced
- 1 cup snap peas
- 2 green onions, sliced (optional)
- Salt and pepper, to taste
For the Stir-Fry Sauce
- ¼ cup low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or honey
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated (or ½ tsp ground ginger)
- 1 teaspoon cornstarch (mixed with 1 tablespoon cold water)
Instructions
- Make the Sauce
In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, sesame oil, garlic, ginger, and cornstarch slurry. Set aside. - Cook the Chicken
Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer, season lightly with salt and pepper, and sear for 3–5 minutes until golden and cooked through. Remove and set aside. - Stir-Fry the Veggies
In the same pan, add the remaining oil. Stir-fry broccoli and carrots for 2 minutes. Then add bell pepper and snap peas, cooking another 3–4 minutes until vegetables are just tender but still crisp. - Combine and Sauce
Return chicken to the skillet. Pour sauce over everything and toss to coat. Cook for another 1–2 minutes, stirring frequently, until sauce thickens and glazes the chicken and veggies. - Serve
Serve hot over rice, noodles, or cauliflower rice. Garnish with green onions or sesame seeds if desired.
Tips for Success
- High heat is key: Stir-frying is fast—get your pan hot before adding ingredients.
- Don’t crowd the pan: Cook in batches if needed to avoid steaming.
- Add sauce last: Let everything cook through before glazing with sauce to avoid sogginess.
- Taste as you go: Adjust salt, spice, or sweetness to your liking.
Storage and Meal Prep
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze cooked chicken and veggies without rice for up to 2 months. Thaw in fridge before reheating.
- Reheat: In a skillet over medium heat or in the microwave with a splash of water.
Perfect for grab-and-go lunches or healthy weeknight dinners.
Variations and Substitutions
- Vegetarian: Use tofu, tempeh, or edamame instead of chicken
- Low-carb: Serve with cauliflower rice or zucchini noodles
- Gluten-free: Use tamari instead of soy sauce
- No added sugar: Skip the maple syrup or replace with a keto sweetener like monk fruit
You can also switch up the sauce with hoisin, peanut sauce, or coconut aminos for a new flavor profile.
Nutrition Snapshot (Per serving, approx. 1 of 4)
- Calories: ~280
- Protein: 28g
- Fat: 9g
- Net Carbs: 12–14g
- Fiber: 3–4g
Balanced and satisfying, with lean protein and fiber-rich veggies.
Why This Stir-Fry Stands Out
- Versus takeout: Less sodium, less sugar, no MSG
- Versus baked chicken and veggies: Faster, saucier, and more dynamic
- Versus basic meal prep bowls: More texture, more flavor, and way more fun to eat
It’s a back-pocket recipe you’ll turn to again and again—and it’s infinitely adaptable to whatever you have in your fridge.
Healthy Chicken Stir-Fry is a quick, balanced, and flavorful meal that proves healthy eating doesn’t have to be bland or complicated. With juicy chicken, colorful veggies, and a crave-worthy sauce, it’s everything you want in a weeknight dinner—simple, satisfying, and way better than takeout.