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    You are here: Home » Meal Type » Main Dishes » 30-Minute Healthy Chicken Stir Fry

    30-Minute Healthy Chicken Stir Fry

    August 28, 2020 By Danielle Esposti 5 Comments

    May contain affiliate links.See our Privacy Policy and disclosure.

    Go to Recipe
    Pinterest image for a healthy paleo chicken stir fry recipe.
    Pinterest collage for a healthy chicken stir fry recipe with broccoli, carrots, and bell peppers.
    Pinterest image for a healthy chicken stir fry recipe with broccoli, carrots, and bell peppers.
    Pinterest collage for a healthy paleo chicken stir fry recipe.

    Not sure what to do with chicken and vegetables again? Four words: Healthy Chicken Stir Fry. Lean poultry and fresh veggies perk right up in our 5-minute healthy stir fry sauce. Naturally gluten-free, chicken stir fry goes great with rice, noodles, or just your fork.

    Side view of cooked chicken stir fry in a skillet.
    Jump to:
    • Stir Fry Is The Easiest, Healthiest Dinner!
    • Chicken Stir Fry Ingredients
    • Watch: Chicken Stir Fry Recipe Video
    • How to Make Healthy Chicken Stir Fry
    • Tips for a Perfect Stir Fry
    • What Makes This Recipe Healthy?
    • Stir Fry Veggie Options
    • What to Serve with Chicken Stir Fry?
    • More Healthy Stir Fry Recipes
    • Recipe

    I’m going to date myself here…but do y’all remember “Chicken Tonight?” If you were a 90’s kid and you had working parents, then I guarantee at some point someone in your household dumped a jar of “Country French Chicken Tonight” in a skillet and served it over Success Rice.

    Maybe it was even among the first dishes you cooked on your own. (Fun fact: “Chicken Tonight” is still alive and well overseas, with new fancy flavors like Cashew Satay. Definitely didn’t have that when I was a kid.)

    To this day, I still find myself singing that jingle when I occasionally stare into the vortex of my freezer on days when I didn’t get around to meal prep. Because 9 times out of 10, everyone better feel like chicken tonight if I haven’t had time to plan.

    And 9 times out of 10 that we have chicken, it is some variation of stir fry. The most basic recipe uses our all-purpose stir fry sauce, but we also love a healthy chicken teriyaki or honey garlic sauce.

    Overhead, healthy chicken stir fry in a skillet with a striped linen napkin, pinch bowl of sesame seeds, and serving bowl of steamed brown rice.

    Stir Fry Is The Easiest, Healthiest Dinner!

    On nights that demand 30-minute meals, stir fry is simply the best antidote. It’s fast, it’s easy, it tastes great, and you’re not sacrificing nutrition by running out for fast food or dumping a jar of god knows what (but I know it wasn’t “French”) into a pot.

    Plus options are endless. From steak stir fry, to stir fry noodles, to honey garlic chicken stir fry – or really, some combination of all three – you’ll never run out of options.

    So perhaps it is ironic then that the to-die-for healthy stir fry sauce I have perfected over years of “Oops! I did it again” emergency stir fry dinners calls for ingredients to be blended by shaking them together in a jar and then poured over chicken in a skillet. Just. Like. Chicken. Tonight.

    Who am I to question where inspiration comes from?

    Chicken Stir Fry Ingredients

    The ingredients for a healthy chicken stir fry recipe arranged on a cutting board on a cement surface.
    • Stir Fry Sauce:  a much healthier alternative to what you’d find in the store, and it doesn’t sacrifice an ounce of flavor. Bonus: it’s super easy and quick to make!
    • Boneless Skinless Chicken Breast (or Thigh):  cut into even, bite-sized cubes (about 1″).
    • Broccoli:  go fresh, not frozen – you want it to still have some crunch to it.
    • Carrots:  cut oblong to match the shape of the pepper for a more balanced bite.
    • Bell Peppers:  stick with red, orange, or yellow for a milder, sweeter flavor.
    • Sesame Seeds:  don’t pass these up for flavor and texture – they’re so much more than a garnish.

    Watch: Chicken Stir Fry Recipe Video

    How to Make Healthy Chicken Stir Fry

    Chicken Stir Fry is a no-brainer. Literally. Pan. Oil. Chicken. Vegetables. Sauce. Stir. (Then throw it all on a starch if you’re so inclined.) It’s almost laughable how easy and satisfying this meal is, especially when you’re using my equally easy-to-make and “Are-you-sure-this-is-healthy?” Healthy Stir Fry Sauce. This meal is as crave-able as it is reliable, so whether it’s planned or in a pinch, no one at the table is going to look at you sideways.

    Need a different visual? This recipe is also available as as story!

    Stir fried pieces of chicken breast in a skillet.
    Stir fry the chicken until no longer pink.
    Chunks of chicken stir fried with broccoli and sliced carrots in a skillet.
    Add the broccoli and carrots and cook 3 minutes.
    Stir fried chicken and vegetables (broccoli, carrots, and bell peppers) in a skillet.
    Add the bell peppers and cook 3 minutes more.
    Pouring stir fry sauce over chicken and stir fry veggies in a skillet.
    Pour in the stir fry sauce.
    Healthy chicken stir fry with carrots, broccoli, and bell peppers, garnished with sesame seeds.
    Cook 2-3 minutes, until the sauce thickens, the veggies are tender, and the chicken is cooked through.
    Side view, healthy chicken stir fry over brown rice in a bowl, garnished with sesame seeds.
    Garnish with sesame seeds and serve over rice or noodles.
    1. Heat a 12″ skillet or wok over medium high heat. Stir fry the chicken in olive oil until no longer pink.
    2. Add the vegetables in stages, starting with the veggies that need just a bit more time to cook through!
    3. Add broccoli and carrots and stir fry 3 minutes.
    4. Add bell peppers and stir fry 3 minutes more.
    5. Pour in the stir fry sauce. Simmer until the sauce is thick and the chicken is cooked through.
    6. Garnish with sesame seeds and serve over rice, cauliflower rice, or noodles.

    Tips for a Perfect Stir Fry

    • Make sure you get your oil hot – literally sizzling – before you add your meat. Test with a few drops of water.
    • If you have a wok, use it. A flat-bottomed skillet will absolutely work, but it distributes heat differently because of the width of the pan. The wok’s slightly conical shape creates a more intense cooking surface.
    • Mind the cook time on your veggies. Stir frying is fast, hot, and action-packed for a reason – to keep those nutrients in!
    • Be sure to use finely minced garlic for the best sauce texture.

    What Makes This Recipe Healthy?

    Aside from the lean protein, aside from the fresh veggies, and aside from the homemade sauce with all-natural ingredients and no refined sugar, stir frying is a centuries old method of cooking that calls for high heat, just a bit of oil, and rapid-movement, thus allowing your vegetables to cook, but not cook through, and lose their nutrients.

    The recipe is gluten free with zero modifications, and can be easily make paleo or grain free with simple substitutions to the sauce (see the recipe card for details).

    Stir Fry Veggie Options

    Veggie variety is possible and probable in any stir fry recipe – choose what you love and/or what you have available.

    Either select vegetables that will stir fry in the same amount of time, or stir fry in stages as we did here and give heartier vegetables a head start. Veggies with a higher water content (or veggies where you want a little more crunch) like zucchini, bok choy, and bell peppers need less time. Try any or all of these:

    • Hearty Veggies First: give ’em a head start and stir fry for three minutes:  sliced carrots, cauliflower, broccoli, asparagus, or yellow onion.
    • Soft Veggies Next. Add softer veggies next, and stir fry them all for 3 minutes more (6 minutes total for the heartier ones): bell peppers, shredded cabbage, matchstick carrots, snow or snap peas, green onions, or baby bok choy.
    Two bowls of chicken stir fry on a cement background with a small bowl of sesame seeds and a striped linen napkin.

    What to Serve with Chicken Stir Fry?

    • Steamed white rice or brown rice:  the classics.
    • Cauliflower rice:  keep it paleo and entirely gluten and grain-free with cauliflower rice!
    • Noodles:  I find that my kids will at least try any dish with noodles, so this might be the solution to your picky-eater problem too! We talk all about noodle options in our Stir Fry Noodles recipe.
    • Sweet Potato Glass Noodles:  if you try to avoid gluten and grains but miss noodles, these babies are for you!

    Pro-tip: double the sauce and add noodles directly to the skillet or wok for saucy coverage throughout.

    More Healthy Stir Fry Recipes

    • Extra Veggie Steak Stir Fry
    • Honey Garlic Chicken
    • Stir Fry Noodles
    • Healthy Sweet and Sour Chicken
    • Healthy Bulgogi (Korean Beef BBQ)
    • Teriyaki Chicken Bowls
    Side view, a bowl of healthy chicken stir fry served over brown rice with a small bowl of sesame seeds in the background.

    Did you make this Heathy Stir Fry Chicken? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    Side view of cooked chicken stir fry in a skillet.

    30-Minute Healthy Chicken Stir Fry

    5 from 3 votes
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    Chicken Stir Fry is a no-brainer. Literally. Pan. Oil. Chicken. Vegetables. Sauce. Stir. (Then throw it all on a starch if you're so inclined.) It's almost laughable how easy and satisfying this meal is, especially when you're using my equally easy-to-make and "Are-you-sure-this-is-healthy?" Healthy Stir Fry Sauce. This meal is as crave-able as it is reliable, so whether it's planned or in a pinch, no one at the table is going to look at you sideways.
    Prep Time: 10 mins
    Cook Time: 20 mins
    Total Time: 30 mins
    Servings : 4
    Calories: 285

    Recommended Equipment

    • 12″ Skillet
    • Wok

    Ingredients

    • 1 lb boneless skinless chicken breast or thigh
    • 1 tbsp olive oil
    • 2 medium carrots, peeled and thinly sliced
    • 1 head broccoli, cut into bite sized florets
    • 1 red bell pepper, sliced into strips
    • 1 orange bell pepper, sliced into strips

    Stir Fry Sauce

    • ¼ c coconut aminos
    • 2 tbsp rice vinegar
    • 2 tbsp fresh orange juice
    • 2 tbsp honey
    • 1 tbsp cornstarch or arrowroot powder
    • 2 tsp sesame oil
    • 2 cloves garlic, minced

    Instructions

    • Combine all stir fry sauce ingredients in a lidded jar or glass mixing cup; shake or whisk to combine and set aside.
    • Heat a 12” skillet over medium high heat. Add the oil and heat until it shimmers. Add the chicken and toss to coat in the fat. Saute, stirring occasionally, until no longer pink, 5-6 minutes.
    • Add the carrots and broccoli, toss with the chicken and stir fry for 3 minutes.
    • Add the peppers, toss with the skillet contents, and stir fry 3 minutes more.
    • Give the stir fry sauce a stir or a shake if the ingredients have started to settle, then pour into the skillet. Give everything a good toss, then simmer until the sauce thickens, the chicken is cooked through, and the vegetables are bite tender, 3-5 minutes.
    • Serve immediately over rice, cauliflower rice, or noodles.

    Notes

    • Nutritional information represents stir fry only. 
    • Storage:  store leftovers in a sealed container in the fridge for up to 4 days. Reheat in the microwave in 30 second intervals, stirring in-between. 

    Nutrition Information

    Calories: 285kcal (14%), Carbohydrates: 28g (9%), Protein: 36g (72%), Fat: 10g (15%), Saturated Fat: 2g (10%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0g, Cholesterol: 87mg (29%), Sodium: 401mg (17%), Potassium: 611mg (17%), Fiber: 4g (16%), Sugar: 18g (20%), Vitamin A: 332% (332%), Vitamin C: 267% (267%), Calcium: 60% (60%), Iron: 2% (2%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
    « 5-Minute Healthy Stir Fry Sauce
    Easy Whole30 Recipes (plus a bonus meal plan!) »

    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    5 Comments
    Filed Under: 30 Minute Meals, Gluten Free, Main Dishes, Paleo, Stir Fry

    Reader Interactions

    Comments

    1. Kaley

      January 08, 2021 at 12:00 am

      5 stars
      Best stir fry I’ve made to date. Often times the sauce comes out too sweet or too salty or doesn’t thicken properly. This was perfection with homemade cauli rice. I also added mushrooms, yum!!

      Reply
    2. David Lyttle

      February 12, 2021 at 9:14 pm

      5 stars
      I tried and loved it!

      Reply
    3. cali

      December 27, 2021 at 8:33 pm

      5 stars
      Winner dinner in our house!! Will be making again thanks so much!

      Reply

    Trackbacks

    1. Stir Fry Noodles (Vegan) | Our Salty Kitchen says:
      November 4, 2020 at 11:04 am

      […] Healthy Chicken Stir Fry […]

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    2. All Purpose Stir Fry Sauce | Our Salty Kitchen says:
      January 27, 2021 at 2:48 pm

      […] Healthy Chicken Stir Fry […]

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