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.
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.
New High Protein Recipes
High-Protein Chicken & Broccoli Stir-Fry
- Prep10 min
- Cook10 min
- Total20 min
- Servings4 servings
- Calories280 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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)
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 11 g |
| Sodium | 480 mg |
| Total carbohydrate | 9 g |
| Fibre | 3 g |
| Protein | 35 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this stir-fry keto-friendly?
Yes. At only 6g net carbs per serving it fits easily into most keto and low-carb plans.
Why is my chicken dry?
It was likely overcooked. Cut the pieces evenly and cook just until they reach 165°F (74°C) and are no longer pink inside.
Can I use frozen broccoli?
Yes. Thaw and pat dry first, or add it frozen and cook a minute or two longer until heated through and crisp-tender.
Can I make it ahead?
Yes. This stir-fry keeps well for several days and reheats nicely. The broccoli softens slightly but still tastes great.
What can I serve with it?
Cauliflower rice, zucchini noodles, or a simple side salad all pair well while keeping the meal low-carb.
Can I use chicken thighs?
Yes. Boneless skinless thighs stay juicier and work perfectly in this recipe.
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