Low Carb High Protein Chicken Stir Fry (No Rice, Big Flavor)

Skip the takeout and make this quick chicken stir fry at home. It’s loaded with tender chicken, crisp veggies, and a bold, garlicky sauce—without the rice. You’ll get plenty of protein and fiber while keeping carbs in check.

Everything cooks in one pan, and the whole thing comes together in about 20 minutes. It’s weeknight-friendly, meal-prep friendly, and genuinely delicious.

What Makes This Recipe So Good

• High protein, low carb: Lean chicken breast plus non-starchy vegetables keep macros balanced.
• Huge flavor: Ginger, garlic, and a savory sauce make every bite pop.
• Fast and flexible: Use what you have—fresh or frozen veggies both work.
• One-pan cleanup: Everything happens in a hot skillet or wok.
• No rice needed: It’s satisfying on its own, but you can add cauliflower rice if you want more volume.

Shopping List

• Chicken: 1.25–1.5 lb boneless skinless chicken breasts (or thighs), thinly sliced
• Vegetables: 1 red bell pepper, 1 small zucchini, 1 cup broccoli florets, 1/2 red onion, 1 cup snap peas or green beans, 1 cup mushrooms (optional)
• Aromatics: 3 cloves garlic, 1 tablespoon fresh ginger (or 1 teaspoon ground ginger)
• Oil: Avocado oil or light olive oil, plus a little sesame oil for flavor
• Sauce: Tamari or low-sodium soy sauce, rice vinegar or apple cider vinegar, fish sauce (optional), chili flakes or sriracha, and a touch of granulated sweetener (monk fruit, allulose, or a small amount of honey if you’re not strict low carb)
• Thickener (optional): 1/2 teaspoon xanthan gum or 1 teaspoon arrowroot (arrowroot adds a few carbs)
• Garnishes: Sesame seeds, sliced scallions, lime wedges
• Optional add-ons: Cauliflower rice or shirataki noodles for extra volume

Step-by-Step Instructions

1. Prep the chicken: Pat dry and slice into thin strips. Toss with a pinch of salt, pepper, and 1 teaspoon soy sauce.

   Optional: add 1 teaspoon baking soda, toss, and rest 10 minutes for extra tenderness; rinse and pat dry before cooking.

2. Make the sauce: In a small bowl, mix 3 tablespoons tamari/soy, 1 tablespoon rice vinegar, 1/2 teaspoon sesame oil, 1/2 teaspoon fish sauce (optional), 1–2 teaspoons sweetener, and chili flakes or sriracha to taste. If using a thickener, sprinkle in xanthan gum and whisk well.
3. Heat the pan: Set a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl until shimmering.
4. Sear the chicken: Cook in two batches so it browns, 2–3 minutes per side, just until cooked through.

   Remove to a plate.

5. Stir-fry the veggies: Add another teaspoon of oil if needed. Stir-fry broccoli and snap peas first for 2 minutes. Add peppers, zucchini, mushrooms, and onion; cook 3–4 minutes until crisp-tender.
6. Add aromatics: Push veggies to the sides.

   Add a small drizzle of oil, then the garlic and ginger. Stir 30 seconds until fragrant.

7. Combine and sauce: Return chicken and juices to the pan. Pour in the sauce and toss for 60–90 seconds until glossy and everything is coated.

   Adjust salt, heat, or sweetness to taste.

8. Finish and serve: Turn off heat. Sprinkle sesame seeds and scallions. Squeeze lime over the top.

   Serve as-is, or spoon over warm cauliflower rice.

How to Store

• Fridge: Store in an airtight container for up to 4 days.
• Reheat: Warm in a skillet over medium heat with a splash of water or soy sauce, 2–3 minutes. Microwave 60–90 seconds, stirring halfway.
• Freezer: Freezes well for up to 2 months. Thaw in the fridge overnight before reheating.

Benefits of This Recipe

• Protein forward: Helps with satiety and supports muscle maintenance.
• Low carb without feeling deprived: Big flavor and texture variety keep it satisfying.
• Micronutrient-rich: Colorful veggies bring fiber, vitamins, and antioxidants.
• Meal-prep friendly: Scales easily and reheats well.
• Customizable: Works with many diets, including gluten-free if you use tamari.

Pitfalls to Watch Out For

• Overcrowding the pan: Leads to steaming instead of searing.

  Cook chicken in batches.

• Soggy veggies: High heat and short cook time keep them crisp.
• Over-thickening: Xanthan gum works fast—use a tiny amount or skip it for a lighter sauce.
• Too salty: Use low-sodium soy and season gradually. Remember fish sauce adds saltiness.
• Dry chicken: Thin slices cook quickly—pull them as soon as they’re done.

Recipe Variations

• Spicy Garlic: Add extra chili flakes and an extra clove of garlic.
• Lemon Pepper: Finish with lemon zest, lemon juice, and cracked black pepper.
• Thai-Inspired: Swap lime for lemon, add fish sauce and a few basil leaves at the end.
• Peanut-Free “Peanut” Sauce: Stir 1–2 tablespoons almond or sunflower seed butter into the sauce for creaminess.
• Extra Veg: Add cabbage, asparagus, or baby spinach in the last minute.
• Different Protein: Swap chicken for shrimp, turkey, firm tofu, or lean beef.

FAQ

Can I use frozen vegetables?

Yes. Use a very hot pan and cook them straight from frozen.

Stir-fry until the moisture evaporates and they start to brown before adding sauce.

Is there a substitute for soy sauce?

Coconut aminos works well and is naturally sweeter and less salty. You may want to reduce or skip additional sweetener.

What can I serve this with that’s still low carb?

Cauliflower rice, shirataki noodles, or a simple cabbage “rice” sautéed with garlic are all great options.

How do I keep the chicken tender?

Slice thinly, cook over high heat, and avoid overcooking. The quick baking-soda velvet trick also helps keep it juicy.

Can I make it ahead?

Absolutely.

Store the cooked stir fry and sauce separately if you can, then combine when reheating for the best texture.

In Conclusion

This Low Carb High Protein Chicken Stir Fry brings big, takeout-style flavor with clean, simple ingredients. It’s fast, flexible, and satisfying enough to stand on its own—no rice required. Keep it in your weeknight rotation, and tweak the sauce or veggies to match your mood and what’s in your fridge.

Low Carb High Protein Chicken Stir Fry (No Rice, Big Flavor) - Fast, Fresh, and Satisfying

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Ingredients

  

• Chicken: 1.25–1.5 lb boneless skinless chicken breasts (or thighs), thinly sliced
• Vegetables: 1 red bell pepper, 1 small zucchini, 1 cup broccoli florets, 1/2 red onion, 1 cup snap peas or green beans, 1 cup mushrooms (optional)
• Aromatics: 3 cloves garlic, 1 tablespoon fresh ginger (or 1 teaspoon ground ginger)
• Oil: Avocado oil or light olive oil, plus a little sesame oil for flavor
• Sauce: Tamari or low-sodium soy sauce, rice vinegar or apple cider vinegar, fish sauce (optional), chili flakes or sriracha, and a touch of granulated sweetener (monk fruit, allulose, or a small amount of honey if you’re not strict low carb)
• Thickener (optional): 1/2 teaspoon xanthan gum or 1 teaspoon arrowroot (arrowroot adds a few carbs)
• Garnishes: Sesame seeds, sliced scallions, lime wedges
• Optional add-ons: Cauliflower rice or shirataki noodles for extra volume

Instructions

 

• Prep the chicken: Pat dry and slice into thin strips. Toss with a pinch of salt, pepper, and 1 teaspoon soy sauce.Optional: add 1 teaspoon baking soda, toss, and rest 10 minutes for extra tenderness; rinse and pat dry before cooking.
• Make the sauce: In a small bowl, mix 3 tablespoons tamari/soy, 1 tablespoon rice vinegar, 1/2 teaspoon sesame oil, 1/2 teaspoon fish sauce (optional), 1–2 teaspoons sweetener, and chili flakes or sriracha to taste. If using a thickener, sprinkle in xanthan gum and whisk well.
• Heat the pan: Set a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl until shimmering.
• Sear the chicken: Cook in two batches so it browns, 2–3 minutes per side, just until cooked through.Remove to a plate.
• Stir-fry the veggies: Add another teaspoon of oil if needed. Stir-fry broccoli and snap peas first for 2 minutes. Add peppers, zucchini, mushrooms, and onion; cook 3–4 minutes until crisp-tender.
• Add aromatics: Push veggies to the sides.Add a small drizzle of oil, then the garlic and ginger. Stir 30 seconds until fragrant.
• Combine and sauce: Return chicken and juices to the pan. Pour in the sauce and toss for 60–90 seconds until glossy and everything is coated.Adjust salt, heat, or sweetness to taste.
• Finish and serve: Turn off heat. Sprinkle sesame seeds and scallions. Squeeze lime over the top.Serve as-is, or spoon over warm cauliflower rice.