When I started focusing on higher protein and lower carbs, I knew I needed meals that were fast, flexible, and actually tasted good. This chicken and broccoli stir-fry became my go-to because it hits all the marks: it's ready in under 30 minutes, uses one pan, and the sauce is both savory and slightly sweet without any added sugar.
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The key is to prep everything before you start cooking—that's the secret to a stir-fry. You'll sear the chicken until golden, then quickly cook the broccoli until it's bright green and crisp-tender. The sauce thickens into a glossy coating that clings to every piece, making each bite packed with umami flavor.
Whether you're following a keto, paleo, or simply a balanced diet, this recipe proves that healthy eating doesn't have to be boring. It's perfect for meal prep, too—just portion it into containers and you'll have lunches ready for the week.
Why You'll Love This Recipe
About the Ingredients
1.5 lbs (680g) boneless, skinless chicken breasts, cut into bite-sized pieces
Chicken breasts are lean and high in protein. For even cooking, slice against the grain. Substitute with chicken thighs for more flavor and moisture.
1 lb (450g) broccoli florets (about 4 cups)
Fresh broccoli gives the best texture. You can use frozen, but thaw and pat dry first to avoid excess water. For a lower carb option, swap with green beans or asparagus.
3 tbsp (45ml) avocado oil, divided
Avocado oil has a high smoke point, perfect for stir-frying. Substitute with coconut oil or refined olive oil. Avoid extra-virgin olive oil as it burns at high heat.
3 cloves garlic, minced
Fresh garlic adds pungent flavor. Pre-minced jarred garlic works in a pinch, but use 1.5 tsp. For a milder taste, roast the garlic first.
1 tbsp (15ml) fresh ginger, grated
Ginger adds a warm, aromatic note. You can use 1 tsp ground ginger, but fresh is better. Store leftover ginger in the freezer for longer shelf life.
1/4 cup (60ml) low-sodium soy sauce (or tamari for gluten-free)
Soy sauce provides the salty umami base. Use tamari or coconut aminos for gluten-free or soy-free. Reduce salt if using regular soy sauce.
2 tbsp (30ml) rice vinegar
Rice vinegar adds a subtle tang. Substitute with apple cider vinegar or white wine vinegar. Unseasoned rice vinegar is best to control sweetness.
1 tbsp (15ml) toasted sesame oil
Sesame oil gives a nutty aroma. Use it as a finishing oil to preserve flavor. Substitute with a few drops of regular sesame oil if needed.
1/4 tsp red pepper flakes (optional)
Adds a gentle heat. Omit for a mild version, or increase to 1/2 tsp for extra spice. Use chili garlic sauce for a different flavor profile.
1/4 cup (60ml) water
Water helps thin the sauce and create steam to cook the broccoli. Use chicken broth for more flavor.
2 tsp (5g) arrowroot starch or cornstarch
This thickens the sauce to a glossy glaze. Cornstarch works equally. If keto, use xanthan gum (a pinch) or skip; the sauce will be thinner.
1/4 cup (30g) sliced green onions (optional for garnish)
Adds a fresh, oniony finish. Substitute with chives or skip. Store green onions in a glass of water in the fridge to keep them crisp.
Tips & Tricks
Don't overcrowd the pan
cook chicken in a single layer. If the pan is too full, the chicken will steam instead of sear, leading to less flavor.
Use high heat
a hot pan is essential for stir-frying. Heat the oil until it shimmers before adding chicken. This creates a nice crust and keeps the chicken juicy.
- Prep all ingredients before turning on the heat: chop chicken, cut broccoli, mix sauce. This ensures smooth cooking and prevents burning.
Pro Tips
Step-by-Step Instructions
1. Prep the Chicken and Sauce
Pat chicken dry with paper towels and season with a pinch of salt and pepper. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, red pepper flakes (if using), water, and arrowroot starch until smooth. Set aside.
2. Cook the Chicken
Heat 2 tbsp avocado oil in a large skillet or wok over high heat (about 400°F/200°C). Add chicken in a single layer (work in batches if needed). Cook without stirring for 2-3 minutes until golden brown on the bottom, then flip and cook another 2-3 minutes until cooked through (internal temperature 165°F/74°C). Transfer to a plate.
3. Stir-Fry the Broccoli
Reduce heat to medium-high (around 350°F/175°C). Add remaining 1 tbsp oil to the skillet. Add broccoli florets and cook, stirring occasionally, for 3-4 minutes until bright green and crisp-tender (a fork can pierce with slight resistance). Add garlic and ginger; cook for 30 seconds until fragrant.
4. Combine and Sauce
Return chicken to the skillet. Pour the sauce over everything. Stir to coat and bring to a simmer. Cook for 1-2 minutes until the sauce thickens and becomes glossy, coating the chicken and broccoli evenly.
5. Finish and Serve
Remove from heat. Garnish with sliced green onions if desired. Serve hot over cauliflower rice, zoodles, or as is. The sauce will thicken as it cools.
Delicious Variations
Add vegetables
toss in sliced bell peppers, snap peas, or mushrooms during the broccoli step for extra color and nutrients.
Make it nutty
sprinkle with toasted sesame seeds or chopped peanuts before serving for added crunch and healthy fats.
Try different proteins
swap chicken for shrimp or beef. Adjust cooking times accordingly—shrimp cooks in 2-3 minutes, beef in 3-4 minutes.
How to Store Low Carb High Protein Chicken & Broccoli Stir-Fry
Refrigerator
Store in an airtight container in the fridge for up to 4 days.
Freezer
Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat in a skillet over medium heat until warmed through, or microwave in 30-second increments. Add a splash of water if the sauce has thickened too much.
Frequently Asked Questions
Q: Is this stir-fry keto-friendly?
Yes, this dish is keto-friendly with only 9g net carbs per serving. The main carb source is broccoli, which is low in net carbs. The sauce uses no sugar, and arrowroot starch adds minimal carbs (about 2g per serving).
Q: Can I use frozen broccoli?
Yes, you can use frozen broccoli, but thaw it and pat it completely dry before cooking to avoid excess water that can make the dish soggy. You may need to reduce the cooking time slightly.
Q: How can I make the sauce thicker?
To make the sauce thicker, increase the arrowroot starch to 1 tablespoon. Mix it with cold water first, then add to the pan. Alternatively, let the sauce simmer longer to reduce and thicken naturally.
Q: What can I substitute for soy sauce?
For a gluten-free or soy-free option, use tamari or coconut aminos. Tamari has a similar flavor, while coconut aminos are sweeter and lower in sodium. Adjust the salt to taste.
Q: Can I meal prep this stir-fry?
Absolutely! Divide into individual containers with cauliflower rice or your favorite low-carb side. It will keep in the fridge for up to 4 days. Reheat gently to avoid overcooking the chicken.
If you try this low carb high protein stir-fry, let me know how it turns out in the comments below! Don't forget to share your own variations—I love seeing how you make it your own.
Low Carb High Protein Chicken & Broccoli Stir-Fry
This low carb high protein chicken and broccoli stir-fry is a quick, flavorful weeknight dinner that keeps you full and satisfied with 32g protein per serving.
🧂 Ingredients
- 1.5 lbs (680g) boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 lb (450g) broccoli florets (about 4 cups)
- 3 tbsp (45ml) avocado oil, divided
- 3 cloves garlic, minced
- 1 tbsp (15ml) fresh ginger, grated
- 1/4 cup (60ml) low-sodium soy sauce (or tamari for gluten-free)
- 2 tbsp (30ml) rice vinegar
- 1 tbsp (15ml) toasted sesame oil
- 1/4 tsp red pepper flakes (optional)
- 1/4 cup (60ml) water
- 2 tsp (5g) arrowroot starch or cornstarch
- 1/4 cup (30g) sliced green onions (optional for garnish)
📋 Instructions
- 1Prep the Chicken and Sauce — Pat chicken dry with paper towels and season with a pinch of salt and pepper. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, red pepper flakes (if using), water, and arrowroot starch until smooth. Set aside.
- 2Cook the Chicken — Heat 2 tbsp avocado oil in a large skillet or wok over high heat (about 400°F/200°C). Add chicken in a single layer (work in batches if needed). Cook without stirring for 2-3 minutes until golden brown on the bottom, then flip and cook another 2-3 minutes until cooked through (internal temperature 165°F/74°C). Transfer to a plate.
- 3Stir-Fry the Broccoli — Reduce heat to medium-high (around 350°F/175°C). Add remaining 1 tbsp oil to the skillet. Add broccoli florets and cook, stirring occasionally, for 3-4 minutes until bright green and crisp-tender (a fork can pierce with slight resistance). Add garlic and ginger; cook for 30 seconds until fragrant.
- 4Combine and Sauce — Return chicken to the skillet. Pour the sauce over everything. Stir to coat and bring to a simmer. Cook for 1-2 minutes until the sauce thickens and becomes glossy, coating the chicken and broccoli evenly.
- 5Finish and Serve — Remove from heat. Garnish with sliced green onions if desired. Serve hot over cauliflower rice, zoodles, or as is. The sauce will thicken as it cools.
Diego explores the intersection of technology and personal finance, sharing his journey of automating savings and investing spare change. He writes for beginners who want to make their money work harder without jargon.
