High-Protein Teriyaki Chicken Stir-Fry

Juicy chicken, crisp vegetables, and a glossy sugar-free teriyaki sauce — ready in 20 minutes

This is takeout-style teriyaki chicken made clean and high-protein. Bite-size chicken pieces get seared until golden, then tossed with broccoli, carrots, snap peas, and mushrooms in a quick sugar-free teriyaki sauce that clings to every piece. Serve over cauliflower rice for a complete low-carb meal.

One skillet, 20 minutes, 35 g of protein, and only 6 g net carbs per serving. Perfect for busy weeknights or meal-prep lunches that actually taste like something you ordered.

Prep8 min

Cook12 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 completely sugar-free
Ready in 20 minutes start to table
One skillet, minimal cleanup
Better than takeout and meal-prep friendly
Glossy, sticky teriyaki sauce without the sugar

Health notes

High protein: Lean chicken breast keeps you full for hours.
Low carb vegetables: Broccoli, snap peas, and mushrooms add volume with almost no net carbs.
Sugar-free sauce: Coconut aminos or soy sauce + erythritol create classic teriyaki flavor without the sugar crash.
Balanced: Protein + fiber + healthy fats in one bowl.

Key element — high heat and fast cooking

A screaming-hot skillet is essential. Cook the chicken in a single layer without stirring for the first couple of minutes so it develops real color. Vegetables go in last so they stay crisp-tender instead of soggy.

Ingredients

Chicken

1½ lb (680g) boneless skinless chicken breast, cut into bite-size pieces
1 Tbsp olive oil or avocado oil
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder

Vegetables

2 cups broccoli florets
1 cup snap peas or green beans
1 medium carrot, thinly sliced (keep pieces small for low carb)
1 cup sliced mushrooms
2 green onions, sliced (for garnish)

Sugar-free teriyaki sauce

⅓ cup coconut aminos or low-sodium soy sauce
2 Tbsp rice vinegar or apple cider vinegar
2 Tbsp sugar-free sweetener (erythritol, allulose, or monk fruit)
1 Tbsp sesame oil
2 garlic cloves, minced
1 tsp fresh ginger, grated (or ½ tsp ground)
1 tsp xanthan gum or ½ tsp glucomannan (optional, for thickening)
1–2 Tbsp water if needed

To serve

Cauliflower rice (optional but recommended)
Sesame seeds
Extra green onions

Swaps

Chicken thighs: Use boneless thighs for extra juiciness.
Extra veg: Add zucchini, bell pepper, or bok choy.
Spicier: Stir in ½–1 tsp sriracha or red pepper flakes.
No thickener: Simmer the sauce a minute longer to reduce naturally.

Instructions

Make the sauce. In a small bowl whisk together coconut aminos (or soy sauce), vinegar, sweetener, sesame oil, garlic, ginger, and thickener if using. Set aside.

Cook the chicken. Season chicken with salt, pepper, and garlic powder. Heat oil in a large skillet or wok over high heat. Add chicken in a single layer and cook 3–4 minutes without stirring, then stir and cook another 2–3 minutes until golden and cooked through. Transfer to a plate.

Stir-fry the vegetables. In the same skillet add a splash more oil if needed. Add broccoli, snap peas, carrot, and mushrooms. Stir-fry 3–4 minutes until crisp-tender.

Combine and sauce. Return chicken to the skillet. Pour the teriyaki sauce over everything. Toss 1–2 minutes until the sauce thickens and coats the chicken and vegetables. Taste and adjust seasoning.

Serve. Divide into bowls over cauliflower rice if using. Top with green onions and sesame seeds. Serve hot.

Pro tips

Cut chicken into even pieces so everything cooks at the same rate.
High heat is non-negotiable for good browning and crisp vegetables.
Do not overcrowd the pan — cook chicken in batches if needed.
Taste the sauce before adding; different brands of coconut aminos vary in saltiness.
For meal prep, store sauce-coated stir-fry and cauliflower rice separately if possible.

Nutrition

Nutrient	Per serving (1/4)
Calories	280
Protein	35g
Net carbohydrates	6g
Total carbohydrates	9g
Fiber	3g
Total fat	10g
Sodium	680mg

Estimates without cauliflower rice. Brands of coconut aminos and exact vegetable amounts will shift the numbers slightly.

Variations

Spicy teriyaki

Add 1 tsp sriracha or a pinch of red pepper flakes to the sauce.

Extra protein

Stir in a scrambled egg at the end or top with sesame seeds and extra chicken.

Pineapple twist

Add a few chunks of fresh pineapple (measure for carbs) in the last minute for a sweet-tangy version.

Sheet-pan version

Toss chicken and vegetables with half the sauce, roast at 425°F for 15–18 minutes, then toss with remaining sauce.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store in airtight containers; reheat in skillet or microwave
Freezer	Up to 2 months	Freeze in portions; thaw overnight in fridge
Meal prep	Up to 4 days	Perfect for lunch boxes; portion with cauliflower rice

FAQ

Yes. At 6g net carbs per serving it fits most keto plans. Use cauliflower rice and keep the carrot modest.

Yes. Low-sodium soy sauce works. Coconut aminos are slightly sweeter and lower in sodium, so adjust the sweetener if needed.

A tiny pinch of xanthan gum or glucomannan works well. You can also just simmer the sauce a bit longer to reduce it.

Yes. It reheats extremely well. Store in the fridge up to 4 days or freeze for longer storage.

Cauliflower rice is the best low-carb option. A simple cucumber salad or extra steamed broccoli also pairs well.

Yes. Add them straight from frozen and cook an extra minute or two until heated through and crisp-tender.

Test your knowledge

5 quick questions about this teriyaki stir-fry

1. Protein per serving?

2. Net carbs per serving?

3. What keeps the sauce sugar-free?

4. About how long does this take?

5. Best way to serve for low-carb?

High-Protein Teriyaki Chicken Stir-Fry