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.
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.
New High Protein Recipes
High-Protein Teriyaki Chicken Stir-Fry
- Prep8 min
- Cook12 min
- Total20 min
- Servings4 servings
- Calories280 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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
- Cauliflower rice (optional but recommended)
- Sesame seeds
- Extra green onions
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 10 g |
| Sodium | 680 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 6g net carbs per serving it fits most keto plans. Use cauliflower rice and keep the carrot modest.
Can I use regular soy sauce?
Yes. Low-sodium soy sauce works. Coconut aminos are slightly sweeter and lower in sodium, so adjust the sweetener if needed.
How do I thicken the sauce without cornstarch?
A tiny pinch of xanthan gum or glucomannan works well. You can also just simmer the sauce a bit longer to reduce it.
Can I make it ahead?
Yes. It reheats extremely well. Store in the fridge up to 4 days or freeze for longer storage.
What can I serve with it?
Cauliflower rice is the best low-carb option. A simple cucumber salad or extra steamed broccoli also pairs well.
Can I use frozen vegetables?
Yes. Add them straight from frozen and cook an extra minute or two until heated through and crisp-tender.
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