High Protein Chicken Stir Fry

Name: High Protein Chicken Stir Fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 lb chicken breast, sliced; 2 cups mixed bell peppers, sliced; 1 cup broccoli florets; 2 cloves garlic, minced; 1 tablespoon ginger, minced; 3 tablespoons soy sauce; 2 tablespoons olive oil; 1 tablespoon sesame seeds; Salt and pepper, to taste

Highlighted under: Quick & Easy

This High Protein Chicken Stir Fry is a quick and nutritious meal packed with flavor and essential nutrients.

Created by

Harriet Collins

Last updated on 2025-12-24T11:30:35.970Z

Whip up this delicious High Protein Chicken Stir Fry for a quick weeknight dinner that the whole family will love. The combination of lean chicken breast and colorful vegetables makes this dish not only tasty but also nutritious!

        Why You'll Love This Recipe
        Packed with protein to fuel your day
Vibrant vegetables add color and crunch
Quick and easy to prepare, perfect for busy nights

      

Nutritional Benefits

This High Protein Chicken Stir Fry is not just a delicious meal but also a powerhouse of nutrition. Chicken breast is an excellent source of lean protein, essential for muscle repair and growth. With 26 grams of protein per 3-ounce serving, it provides the energy needed for an active lifestyle. Including this dish in your weekly meal plan can help you meet your protein needs without excess fat.

The vibrant mix of bell peppers and broccoli not only enhances the stir fry's flavor but also boosts its nutritional profile. Bell peppers are rich in vitamins A and C, both of which support immune health and skin integrity. Broccoli is an excellent source of fiber and antioxidants, promoting digestive health and helping to protect against chronic diseases.

When combined, the ingredients in this stir fry create a balanced meal that provides essential nutrients while keeping calorie counts in check. The healthy fats from olive oil and sesame seeds further contribute to this dish's nutritional value, ensuring you get the right amount of fats to support overall health.

Versatile and Customizable

One of the best features of this High Protein Chicken Stir Fry is its versatility. You can easily swap out the vegetables based on what's in season or what you have on hand. Zucchini, snap peas, or carrots can be great additions or substitutes, allowing you to tailor the dish to your preferences or dietary needs.

Additionally, this recipe can be adapted for different dietary restrictions. For a gluten-free option, simply use tamari in place of soy sauce. If you're looking to reduce carbs, consider using cauliflower rice instead of traditional rice. This flexibility makes it an ideal choice for family dinners or meal prep.

Don't hesitate to experiment with different spices and sauces as well. Adding a splash of sriracha for heat, or a sprinkle of fresh herbs like cilantro or basil can elevate the flavor profile, offering a unique twist every time you prepare it.

Perfect for Meal Prep

This High Protein Chicken Stir Fry is an excellent option for meal prepping. It stores well in the refrigerator, allowing you to enjoy leftovers throughout the week. Simply divide the stir fry into meal containers and pair with your choice of rice, quinoa, or cauliflower rice for a quick, nutritious lunch or dinner.

To keep the stir fry fresh, store the chicken and vegetables separately from the grains. This method helps maintain the texture and prevents sogginess. When you're ready to eat, just reheat in the microwave or on the stovetop, and enjoy a healthy meal that's ready in minutes.

Meal prepping not only saves time during busy weekdays but also helps you stick to your health goals by ensuring you have nutritious options readily available. With this stir fry in your rotation, you'll always have a satisfying meal at your fingertips.

Ingredients

For the Stir Fry

1 lb chicken breast, sliced
2 cups mixed bell peppers, sliced
1 cup broccoli florets
2 cloves garlic, minced
1 tablespoon ginger, minced
3 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon sesame seeds
Salt and pepper, to taste

Make sure to prep all your ingredients before starting to stir fry for the best results.

Instructions

Prepare the Ingredients

Slice the chicken breast and vegetables. Mince the garlic and ginger.

Cook the Chicken

In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the sliced chicken and cook until browned and cooked through, about 5-7 minutes. Season with salt and pepper.

Add Vegetables

Add the bell peppers and broccoli to the skillet. Stir in the garlic and ginger, cooking for an additional 3-4 minutes until the vegetables are tender-crisp.

Finish with Sauce

Pour the soy sauce over the chicken and vegetables, stirring to coat evenly. Cook for another minute, then remove from heat. Sprinkle with sesame seeds before serving.

Serve hot over rice or quinoa for a complete meal.

Cooking Tips

To achieve the best results with your stir fry, ensure your skillet is hot before adding the chicken. A high heat helps to sear the meat quickly, locking in moisture and flavor. Avoid overcrowding the pan, as this can lead to steaming rather than frying, diminishing the dish's texture.

If you're using frozen vegetables, be sure to thaw and drain them beforehand to avoid excess moisture. This helps maintain the crispness of the vegetables, allowing you to enjoy a delightful crunch in every bite. Also, consider preparing your ingredients in advance for a quicker cooking process.

For added flavor, marinate the chicken in soy sauce, ginger, and garlic for 30 minutes before cooking. This simple step infuses the meat with extra taste and ensures a more aromatic stir fry. Feel free to play around with different marinades for a variety of flavor profiles.

Serving Suggestions

This High Protein Chicken Stir Fry pairs perfectly with various sides. For a wholesome meal, serve it over brown rice or quinoa, which adds additional fiber and nutrients. If you're looking for a low-carb option, consider serving it with riced cauliflower for a light yet satisfying meal.

For a complete dining experience, complement your stir fry with a refreshing salad or steamed dumplings. A light sesame or ginger dressing on the salad can enhance the Asian flavors of the stir fry, creating a cohesive meal.

Don't forget to garnish your stir fry with fresh herbs or green onions just before serving. This not only adds a pop of color but also enhances the overall flavor, making your meal visually appealing and delicious.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables can be used, but ensure they are thawed and drained before adding them to the stir fry.

→ What can I substitute for chicken?

Tofu or tempeh can be used as a substitute for chicken for a vegetarian option.

→ How long does this dish last in the fridge?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Can I add more spices?

Absolutely! Feel free to add spices like cumin, paprika, or even a dash of hot sauce for extra heat.