Low-Carb Keto Chicken Stir Fry (380 Calories, 34g Protein, 6g Net Carbs)
This one-pan chicken stir fry lands at roughly 380 calories per serving with 34 grams of protein, 6 grams of net carbs, and 22 grams of fat. It is aimed at anyone eating keto, low-carb, or paleo who wants a fast weeknight dinner in under 25 minutes with minimal cleanup. The dish is gluten-free and dairy-free by default. Serve it over cauliflower rice to keep carbs low, or over jasmine rice for family members who are not restricting.
What Makes This Recipe Work
Real stir fry runs hot. Heat a carbon steel wok or heavy stainless skillet over the highest flame your stove can produce until a drop of water evaporates on contact, about 500 F. Add avocado oil, which has a smoke point of 520 F and can take the heat without breaking down. Cook the chicken breast in a single layer for 90 seconds without moving so it develops a crust rather than steaming in its own juices. Remove the chicken, then stir fry the vegetables in the same pan for just 3 to 4 minutes so they stay bright and snappy. Return the chicken, toss with a coconut aminos and sesame oil sauce for 60 seconds, and pull it off the heat. Total pan time is under 8 minutes. That fast cook is what keeps chicken breast tender and vegetables crisp.
Keto Chicken Stir Fry Recipe
Ingredients
- 1 lb Chicken thighs, cut into bite-size chunks and pat dry
- 1 tbsp Avocado Oil
- 1 tbsp arrowroot flour
- 6 Garlic minced
- 1 1/2 tbsp Ginger – minced
- 1/2 medium yellow onion – thinly sliced
- 2 bell peppers – thinly sliced
- 8 oz broccoli florets
- 2 small carrots, thinly sliced
- 4 oz sugar snap peas
- 1 tsp red chili pepper flakes
- 1 1/2 sesame oil
- 2 tbsp apple cider vinegar
- Salt to taste
- Pepper to taste
Instructions
- In a medium-sized container, mix your chicken thighs with avocado oil, ensuring they are evenly coated. Continue by adding salt, pepper, and flour, and coat them evenly.
- Heat a large pan or wok on medium-high for about 3 minutes. Add 1 teaspoon of avocado oil and let it heat up for another minute.
- Add your chicken to the pan, spreading it evenly to ensure all pieces cook evenly. Sear the chicken for about 3 minutes on each side until it turns golden and crisps up. Once done, remove the chicken from the pan and set it aside.
- Add your onions to the pan with a pinch of salt and cook for a few minutes to avoid burning. Then add your bell peppers, broccoli, carrots, and sugar snap peas. Tip: Continue cooking and stirring occasionally to soften the veggies without burning them. Recommendation: You can speed up the cooking process for the vegetables by covering the pan and letting them cook slowly. Just remember to stir occasionally.
- Add your garlic, ginger, and apple cider vinegar to the veggie mixture, reduce the heat to low, and cover. Let this cook for about 5 minutes, stirring occasionally.
- Return the chicken to the pan with the vegetables, along with the sesame oil and red chili pepper flakes. Continue stirring to combine all the flavors for the final 2 minutes of cooking. Now, perform a quick taste test and adjust the salt and pepper as needed.
Notes
- You can garnish this dish with scallions or sesame seeds to enjoy it exactly as you like.
- If you prepare this dish for family dinner night and have leftovers, store them in an airtight glass container and consume within 3 days.
- When ready to enjoy it again, reheat in the microwave for 2 minutes.
Nutrition
Ingredient Notes
Boneless skinless chicken thighs are the most forgiving cut and stay juicier than breasts, adding 2 grams of fat per serving. Slice against the grain into quarter-inch strips for maximum tenderness. Bell pepper, broccoli, mushroom, and snow peas are the classic keto-friendly stir fry mix; each cup adds under 5 grams of net carbs. Skip carrots and corn, which push carbs up fast. Coconut aminos replaces soy sauce with 65 percent less sodium and a slightly sweeter profile. Toasted sesame oil is finishing oil only, never cooking oil, because it burns. Fresh ginger and garlic go in at the very end so their flavor stays bright.
Tips and Variations
For meal prep, slice the chicken and chop vegetables the night before and store in separate containers. Cook to order in under 10 minutes. To lower sodium further, use half coconut aminos and half unsalted chicken broth in the sauce. Push protein to 42 grams by adding a scrambled egg to the pan just before serving, or top with quarter cup of cashews for crunch and 5 grams of plant protein. For a vegetarian swap, use extra firm tofu pressed for 20 minutes then cubed and seared the same way as chicken. Tempeh works too and adds 15 grams of protein per 3-ounce serving. Add a teaspoon of chili crisp or half a sliced Thai chili for heat. For a Thai twist, swap coconut aminos for two tablespoons of fish sauce and a squeeze of lime. Serve over shirataki noodles for a near-zero-carb bowl.
Storage and Meal Prep
Store leftovers in glass containers in the fridge for up to 4 days. Reheat in a hot skillet, not the microwave, so the vegetables do not turn soggy. This dish does not freeze well because the vegetables lose their crunch. Portion into meal-prep containers with cauliflower rice on one side and stir fry on the other. Add a wedge of lime and a sprinkle of sesame seeds just before eating.
