Low Carb Chicken Stir Fry – Fast, Flavorful, and Weeknight Friendly

This Low Carb Chicken Stir Fry is the kind of meal you keep on repeat. It’s quick, colorful, and packed with big flavor without weighing you down. The sauce is savory with a hint of sweetness, and the veggies stay crisp-tender for that satisfying bite.

You’ll get a restaurant-style stir fry in under 30 minutes, using simple ingredients you probably already have. If you’re watching carbs or just want a lighter dinner that still feels hearty, this one hits the mark.

Low Carb Chicken Stir Fry - Fast, Flavorful, and Weeknight Friendly

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Ingredients

  

• Chicken: 1.25–1.5 pounds boneless, skinless chicken breasts or thighs, thinly sliced
• Oil: 2 tablespoons avocado oil or light olive oil (plus a little extra if needed)
• Garlic: 3 cloves, minced
• Ginger: 1 tablespoon fresh, grated
• Low-carb vegetables (about 6 cups total): 1 red bell pepper, sliced
• 1 small zucchini, halved and sliced
• 1 cup broccoli florets
• 1 cup snow peas or green beans
• 1/2 small red onion, sliced
• Optional: a handful of mushrooms or cabbage
• Green onions: 2, sliced (for garnish)
• Sesame seeds: 1 teaspoon (optional garnish)
• 1/4 cup soy sauce or tamari (use coconut aminos if gluten-free or soy-free)
• 1/4 cup chicken broth
• 1–2 teaspoons rice vinegar or apple cider vinegar
• 1–2 teaspoons toasted sesame oil
• 1–2 teaspoons low-carb sweetener (like allulose, monk fruit, or erythritol), to taste
• 1/2–1 teaspoon chili garlic sauce or sriracha (optional, for heat)
• 1 teaspoon xanthan gum or 1 tablespoon arrowroot slurry (arrowroot adds a few carbs; use sparingly) to thicken

Instructions

 

• Prep everything first. Slice the chicken thinly against the grain. Chop all vegetables and set them in separate piles. Stir fries move fast, so having everything ready makes a big difference.
• Make the sauce. In a small bowl, whisk soy sauce, chicken broth, vinegar, sesame oil, sweetener, and chili garlic sauce if using. Sprinkle in xanthan gum and whisk well. It thickens as it heats, so don’t overdo it. Set aside.
• Heat the pan properly. Use a large skillet or wok and place it over medium-high to high heat. Add 1 tablespoon oil and let it shimmer. Hot pan = good sear and less sticking.
• Cook the chicken in batches. Add half the chicken in a single layer. Season lightly with salt and pepper. Cook 2–3 minutes per side until golden and just cooked through. Transfer to a plate. Repeat with remaining chicken, adding a little oil if needed.
• Stir fry the vegetables. Add another teaspoon of oil if the pan is dry. Toss in broccoli and onion first and stir fry for 2 minutes. Then add bell pepper, zucchini, and snow peas. Cook 2–3 minutes more, stirring often. You want crisp-tender, not soft.
• Add aromatics. Push veggies to the sides, add garlic and ginger to the center, and cook 30 seconds until fragrant. Mix everything together.
• Combine with sauce. Return the chicken and any juices to the pan. Pour in the sauce and toss to coat. Let it bubble for 1–2 minutes until glossy and slightly thickened.
• Taste and finish. Adjust salt, sweetness, or heat. Top with green onions and sesame seeds. Serve immediately.

What Makes This Special

This stir fry focuses on lean protein and non-starchy vegetables, keeping total carbs low without sacrificing satisfaction. The sauce uses low-carb swaps that still taste balanced, not flat or bitter.

It’s also endlessly flexible—change the vegetables, adjust the spice, or serve it different ways depending on your goals. Best of all, it cooks fast at high heat, so the chicken stays juicy and the veggies keep their crunch.

What You’ll Need

• Chicken: 1.25–1.5 pounds boneless, skinless chicken breasts or thighs, thinly sliced
• Oil: 2 tablespoons avocado oil or light olive oil (plus a little extra if needed)
• Garlic: 3 cloves, minced
• Ginger: 1 tablespoon fresh, grated
• Low-carb vegetables (about 6 cups total):
  • 1 red bell pepper, sliced
  • 1 small zucchini, halved and sliced
  • 1 cup broccoli florets
  • 1 cup snow peas or green beans
  • 1/2 small red onion, sliced
  • Optional: a handful of mushrooms or cabbage
• Green onions: 2, sliced (for garnish)
• Sesame seeds: 1 teaspoon (optional garnish)

For the sauce:

• 1/4 cup soy sauce or tamari (use coconut aminos if gluten-free or soy-free)
• 1/4 cup chicken broth
• 1–2 teaspoons rice vinegar or apple cider vinegar
• 1–2 teaspoons toasted sesame oil
• 1–2 teaspoons low-carb sweetener (like allulose, monk fruit, or erythritol), to taste
• 1/2–1 teaspoon chili garlic sauce or sriracha (optional, for heat)
• 1 teaspoon xanthan gum or 1 tablespoon arrowroot slurry (arrowroot adds a few carbs; use sparingly) to thicken

Optional add-ins: Lime wedges, fresh cilantro, crushed red pepper.

How to Make It

1. Prep everything first. Slice the chicken thinly against the grain. Chop all vegetables and set them in separate piles.

   Stir fries move fast, so having everything ready makes a big difference.

2. Make the sauce. In a small bowl, whisk soy sauce, chicken broth, vinegar, sesame oil, sweetener, and chili garlic sauce if using. Sprinkle in xanthan gum and whisk well. It thickens as it heats, so don’t overdo it.

   Set aside.

3. Heat the pan properly. Use a large skillet or wok and place it over medium-high to high heat. Add 1 tablespoon oil and let it shimmer. Hot pan = good sear and less sticking.
4. Cook the chicken in batches. Add half the chicken in a single layer.

   Season lightly with salt and pepper. Cook 2–3 minutes per side until golden and just cooked through. Transfer to a plate.

   Repeat with remaining chicken, adding a little oil if needed.

5. Stir fry the vegetables. Add another teaspoon of oil if the pan is dry. Toss in broccoli and onion first and stir fry for 2 minutes. Then add bell pepper, zucchini, and snow peas.

   Cook 2–3 minutes more, stirring often. You want crisp-tender, not soft.

6. Add aromatics. Push veggies to the sides, add garlic and ginger to the center, and cook 30 seconds until fragrant. Mix everything together.
7. Combine with sauce. Return the chicken and any juices to the pan.

   Pour in the sauce and toss to coat. Let it bubble for 1–2 minutes until glossy and slightly thickened.

8. Taste and finish. Adjust salt, sweetness, or heat. Top with green onions and sesame seeds.

   Serve immediately.

How to Store

• Fridge: Cool completely, then store in an airtight container for up to 4 days.
• Freezer: Freeze in meal-prep portions for up to 2 months. Thaw overnight in the fridge for best texture.
• Reheat: Reheat in a hot skillet with a splash of water or broth until warmed through, 2–3 minutes. Microwave works too, but use short bursts to avoid overcooking the veggies.

Benefits of This Recipe

• Low carb, high protein: Lean chicken and non-starchy vegetables keep net carbs in check while delivering solid protein and fiber.
• Fast and flexible: From start to finish, it’s weeknight-friendly.

  Swap veggies based on what you have.

• Balanced flavor: The sauce hits savory, salty, tangy, and a touch of sweet without sugar overload.
• Meal prep friendly: Holds up well for a few days and tastes great reheated.

Pitfalls to Watch Out For

• Crowding the pan: Overloading the skillet steams the chicken and veggies. Cook in batches for better browning and texture.
• Overcooking the vegetables: Aim for crisp-tender. Soft veggies make the dish feel heavy and watery.
• Too much thickener: Xanthan gum goes a long way.

  Start small to avoid a gummy sauce.

• Hidden sugars: Some sauces and condiments are loaded with sugar. Check labels on soy sauce alternatives and chili sauces.

Alternatives

• Protein swaps: Use shrimp, thinly sliced beef, ground chicken, tofu, or tempeh. Adjust cook times—shrimp cooks fastest.
• Vegetable swaps: Try asparagus, bok choy, Napa cabbage, baby corn (in moderation), or spinach at the end.
• Sauce variations: Add fish sauce for depth, a dash of white pepper, or a spoon of peanut or almond butter for a satay vibe (watch carbs if adding sweetener).
• Serving options: Serve over cauliflower rice, shredded cabbage, zucchini noodles, or a small portion of shirataki noodles for extra volume without many carbs.
• Soy-free/gluten-free: Use coconut aminos and a gluten-free chili paste.

  Flavor will be slightly sweeter, so reduce added sweetener.

FAQ

How many carbs are in this stir fry?

It varies by vegetables and sweetener. A typical serving with broccoli, bell pepper, zucchini, and snow peas lands around 8–12 net carbs per serving. Use cauliflower rice or eat it as-is to keep carbs low.

Can I make it without xanthan gum?

Yes.

Simmer the sauce a bit longer to reduce, or use a small arrowroot slurry. Arrowroot adds a few carbs, but 1 tablespoon for the whole pan is minimal.

What’s the best pan to use?

A carbon steel wok or a large stainless skillet works great. Nonstick also works, but avoid very high heat.

The key is space and heat so the ingredients sear, not steam.

How do I keep the chicken tender?

Slice it thin and cook hot and fast. You can also tenderize with a quick “velveting” step: toss slices with 1 teaspoon baking soda, rest 15 minutes, rinse, pat dry, then cook. This keeps the texture silky.

Can I add more sauce?

Absolutely.

Double the sauce if you like it saucy, especially if serving over cauliflower rice. Just keep the thickener proportional so it doesn’t get gloopy.

Is this good for meal prep?

Yes. It reheats well and stays crisp if you don’t overcook the vegetables.

Store sauce separately if you plan to freeze for the best texture.

Wrapping Up

This Low Carb Chicken Stir Fry is a fast, flexible way to get a wholesome dinner on the table without fuss. With juicy chicken, bright vegetables, and a clean, flavorful sauce, it satisfies on busy nights and holds up for meal prep too. Make it once, then tweak it to your taste—more heat, extra veggies, or a different protein.

It’s a simple formula that keeps dinner exciting and on track with your goals.