30-Minute Healthy Chicken Stir Fry

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.

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.

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

• 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!

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.

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

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

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%)

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