Looking for a nutritional meal ready in 30 minutes? Lovers of crisp and delicious veggies combined with tender cooked chicken breasts will adore this Healthy Chicken Stir Fry! (And it beats takeout any day!)
I’m such a fan of anything teriyaki. How can you not be, with its perfect gingery kick and touch of honeyed goodness?
From Teriyaki Salmon (awesome for meal prep!) to a satisfying Grilled Hawaiian Turkey Teriyaki Bowl, I just love these flavors.
I’m also a big fan of chicken. It’s a good for you protein source that can be made into fabulous meals in so many easy ways. So many, in fact, that I’ve dedicated an entire section to chicken meal prep recipes<--35 of them, actually!
One of my favorite things to do with teriyaki sauce and chicken is to combine them to make a Healthy Chicken Stir Fry. It’s extra flavorful, quick to put together – and who doesn’t need that these days – and it’s a recipe everyone enjoys. That’s always a bonus, too.
If you like how quick and satisfying Healthy Chicken Stir Fry is, you'll love how Healthy Chicken Cordon Bleu, and Healthy Chicken Meatballs With Sautéed Zucchini, both deliver big flavor while still being easy to prepare. Or for a different take with a bright citrusy glaze try both my Healthy General Tso Chicken | Better Than Takeout! and my Healthy Orange Chicken.
Let’s get right to it and make the recipe. With its perfect balance of flavors, you’ll soon add it to your list of favorites! And BTW, other protein choices like beef and shrimp work well in this recipe so go ahead and change it up!
How Do You Make Stir Fry?
There are a few key elements to my Healthy Chicken Stir Fry recipe. First, we cook the chicken until well-browned on all sides and set it aside. Then add the veggies to the pan and cook those until they are starting to get tender. Next, we add the chicken back in, along with my homemade teriyaki sauce. After an additional minute of cooking, it’s done!
Before you get started, here’s the link to the Best Healthy Teriyaki Sauce you’ll ever taste! It’s so easy to make, too!
What Is In This Healthy Chicken Stir Fry?
This Healthy Chicken Stir Fry has ingredients that you’ll typically find right in your pantry. Along with some fresh veggies and chicken, of course!
- Sesame oil
- Sea salt
- Black pepper
- Boneless chicken breasts (or another protein)
- Garlic
- Shallots
- Onions
- Broccoli flowerets
- Cremini mushrooms
- Snow peas
- Low sodium soy sauce
- Teriyaki sauce
- Ginger (see the benefits of ginger here)
You can also choose to add whatever veggie syou have on hand, which is one of the great things about stir fry. Some good options for additions would be sugar snap peas or water chestnuts to add a great crunch.
How Do I Make Healthy Chicken Stir Fry Gluten-Free?
This Healthy Chicken Stir Fry is gluten-free other than the soy sauce found in the teriyaki sauce. When making the teriyaki sauce, shop for a gluten-free soy sauce or substitute for tamari, which is basically a soy sauce that is gluten-free. Another option is coconut aminos, which does not have soy or gluten.
What Is The Best Way To Cook The Veggies For A Stir Fry?
When making any stir fry, it’s important to chop the vegetables properly. If you are adding carrots for instance (my recipe does not have carrots but you can always add whatever veggies you like!), chop them small since they take longer to cook than the mushrooms.
Start stir frying the hardest veggies first and work your way to the thinner, fast cooking veggies like peppers. Always undercook if you are not sure. It’s better than soft stir fried vegetables.
Remember, if you are using frozen veggies (they are healthy!), add a couple of minutes to ensure they are cooked through. The same rules apply, along with not overcooking them.
Is Chicken Stir Fry Good For Weight Loss?
Healthy Chicken Stir Fry is good for weight loss. One of the reasons is that it is clean eating, and by consuming nutritious foods you are not indulging in fake healthy foods or foods full of sugar.
Because you are making it yourself, you know exactly what is going into it. This recipe is not full of preservatives and additives that cause inflammation, which can make you bloated and gain weight.
But besides all that, this recipe is full of vegetables that will give you vitamins and fiber, which is a much-needed thing to keep your digestive system moving. Chicken is a great protein source for muscle repair and also helps to keep you full and less likely to seek out unhealthy snacks. Win-win!
How Do You Keep Chicken Breast Moist In Stir Fry?
The secret to keeping chicken breast moist in a stir fry is to partially cook it in oil over high heat, essentially browning the outsides, and then set it aside while you cook the veggies. This prevents overcooking.
Once the veggies are starting to cook and soften, you add the chicken back in.
More tips to moist chicken:
- Cut the chicken pieces the same size for an even cook.
- Don’t overcrowd your wok or skillet so the food cooks evenly. (Don’t use a non-stick pan as the nonstick coating isn’t really safe over a high heat.)
- Make sure the pan is hot as you stir fry the chicken.
What Can You Eat With Stir Fry Instead Of Rice?
I love zucchini noodles in stir fry. They cook really quickly though. Cook them 2-3 minutes at most. Other ideas to pair with a stir fry dish:
- Cauliflower Rice
- Spaghetti Squash
- Brown rice
- Quinoa
My Healthy Chicken Stir Fry Pro Tips
Don’t worry – if you don’t have a wok, use any cast iron pan. The cast iron pan gets nice and hot too, which is key.
Other tips are here:
- Remember to cut the vegetables smaller if they are hard. And keep the pieces consistent in size. The same goes for the chicken!
- Don’t be afraid to vary the veggies. Try edamame, green beans, peppers, and water chestnuts.
- Top your stir fry with sesame seeds if you like or even nuts like cashews and walnuts.
- Store in an airtight container in the fridge for up to 4 days. You can freeze Healthy Chicken Stir Fry also, but use it within 2-3 weeks for optimal nutrition and taste.
More Healthy Stir Fry Recipes
Ready to try more stir fry recipes? These are delicious!
This post contains affiliate links for products I use regularly and highly recommend.
Healthy Chicken Stir Fry
Equipment
- Skillet
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 2 tablespoon sesame oil divided
- sea salt to coat chicken
- freshly ground black pepper to coat chicken
- 2 boneless, skinless chicken breasts (can replace with beef, tofu, or shrimp)
- 2 cloves garlic minced
- 1 shallot finely chopped
- ½ onion chopped
- 2 cups broccoli florets packed
- 10-15 cremini mushrooms quartered
- 2 cups snow peas
- 3 tablespoon soy sauce low sodium
- 1 tablespoon teriyaki sauce (use my teriyaki sauce recipe)
- ½ teaspoon ground ginger or ¼ tsp. fresh
- optional: rice for serving
Instructions
- Heat 1 tbsp. oil over medium-high heat in wok or large skillet. Generously season chicken with salt and pepper on both sides. Place chicken into hot oil in skillet. Cook until well-browned on each side and cooked mostly through, about 6-8 minutes per side (If not cooking quickly enough but already browned, just cover for a bit). Once cooled, slice into bite-size pieces and set aside.
- Heat remaining tbsp. oil in same skillet and add the garlic, vegetables, soy sauce, teriyaki sauce and ginger. Stir fry the mixture until vegetables start to soften, about 4-6 minutes. Add the sliced chicken and combine well. Cook 1 additional minute and then remove from heat.
- Serve with rice as accompaniment, if desired.
Dustin
totally need to update this one too 🙂