High-Protein Chicken & Broccoli Stir-Fry

Tender chicken and crisp broccoli in a savory garlic sauce — low-carb, sugar-free, and ready in 20 minutes

This high-protein chicken and broccoli stir-fry is a classic weeknight dinner made simple. Juicy chicken pieces and bright green broccoli are tossed in a quick savory sauce that coats every bite. Every serving delivers 35 g of protein and only 6 g net carbs.

Low-carb, sugar-free, and perfect for meal prep or a fast dinner.

Prep10 min

Cook10 min

Servings4

Protein35g

Net Carbs6g

Calories280

Why you’ll love this stir-fry

35g protein per serving — a complete high-protein meal
Only 6g net carbs and fully sugar-free
Crisp broccoli and tender chicken in a savory sauce
Ready in about 20 minutes
One-pan and minimal cleanup
Great for meal prep and leftovers

Health notes

High protein: Chicken breast provides lean, complete protein.
Low carb: Broccoli and a simple sauce keep net carbs low.
Sugar-free: No added sugar in the sauce.
Fast: Cooks quickly in one skillet or wok.

Key element — high heat and quick cooking

Cook the chicken and broccoli over medium-high heat so they sear and stay crisp-tender. Overcrowding the pan steams the ingredients instead of browning them.

Ingredients

Stir-fry

1½ lb (680g) boneless skinless chicken breast, cut into 1-inch pieces
4 cups broccoli florets (about 1 large head)
2 Tbsp avocado oil or olive oil, divided
3 garlic cloves, minced
1 tsp grated fresh ginger (optional)
Salt and black pepper to taste

Sauce

¼ cup low-sodium chicken broth or water
3 Tbsp coconut aminos or low-sodium soy sauce
1 Tbsp rice vinegar or apple cider vinegar
1 tsp sesame oil
½ tsp garlic powder
Pinch of red pepper flakes (optional)
1 tsp xanthan gum or ½ tsp cornstarch mixed with 1 tsp water (optional, for thickening)

Swaps

Chicken thighs: Use for extra juiciness.
Extra veggies: Add sliced bell peppers, snap peas, or mushrooms.
Spicy: Increase red pepper flakes or add a drizzle of chili oil.
Sesame finish: Sprinkle toasted sesame seeds before serving.

Instructions

Prep the ingredients. Cut the chicken into even 1-inch pieces and season lightly with salt and pepper. Cut the broccoli into bite-sized florets. Whisk the sauce ingredients together in a small bowl and set aside.

Cook the chicken. Heat 1 Tbsp oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and cook 4–5 minutes, stirring occasionally, until browned and cooked through. Transfer to a plate.

Cook the broccoli. Add the remaining 1 Tbsp oil to the same pan. Add the broccoli and a splash of water. Stir-fry 3–4 minutes until bright green and crisp-tender. Add the minced garlic (and ginger if using) and cook 30 seconds until fragrant.

Combine and sauce. Return the chicken to the pan. Pour in the sauce and toss everything together for 1–2 minutes until the sauce coats the chicken and broccoli and thickens slightly. Taste and adjust seasoning. Serve immediately.

Pro tips

Cut the chicken into uniform pieces so it cooks evenly.
Don’t overcrowd the pan — cook in batches if needed for better browning.
A splash of water while cooking the broccoli helps it steam slightly without becoming mushy.
Taste the sauce before adding — coconut aminos are milder and less salty than soy sauce.
This dish reheats well and is excellent for meal prep.

Nutrition

Nutrient	Per serving
Calories	280
Protein	35g
Net carbohydrates	6g
Total carbohydrates	9g
Fiber	3g
Total fat	11g
Sodium	480mg

Estimates based on chicken breast, broccoli, and coconut aminos. Exact numbers vary with sauce brand and oil amount.

Variations

Garlic sesame

Increase the garlic and finish with toasted sesame seeds and a drizzle of sesame oil.

Spicy

Add chili garlic sauce or extra red pepper flakes to the sauce.

Cauliflower rice bowl

Serve over cauliflower rice for a complete low-carb meal.

Extra vegetables

Toss in sliced mushrooms, zucchini, or snow peas during the last few minutes of cooking.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store covered
Freezer	Up to 2 months	Freeze in individual portions
Reheat	Skillet or microwave	Add a splash of water or broth to loosen the sauce

FAQ

Yes. At only 6g net carbs per serving it fits easily into most keto and low-carb plans.

It was likely overcooked. Cut the pieces evenly and cook just until they reach 165°F (74°C) and are no longer pink inside.

Yes. Thaw and pat dry first, or add it frozen and cook a minute or two longer until heated through and crisp-tender.

Yes. This stir-fry keeps well for several days and reheats nicely. The broccoli softens slightly but still tastes great.

Cauliflower rice, zucchini noodles, or a simple side salad all pair well while keeping the meal low-carb.

Yes. Boneless skinless thighs stay juicier and work perfectly in this recipe.

Test your knowledge

5 quick questions about this chicken & broccoli stir-fry

1. Protein per serving?

2. Net carbs per serving?

3. Why use high heat for the stir-fry?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Chicken & Broccoli Stir-Fry