Chicken and Veggie Stir Fry

Chicken and Veggie Stir Fry

Recipe Classification: Mediterranean Keto • Keto • Low-Carb • High-Protein • Dairy-Free • Gluten-Free*

Use certified gluten-free tamari if required.

Introduction

This Chicken and Veggie Stir Fry is a quick, colourful, and protein-packed keto dinner that's perfect for busy weeknights. Extra-lean ground chicken is cooked with garlic, red onion, and mixed vegetables before being coated in a simple sweet-and-savoury sauce made with tamari and keto honey.

Using keto-friendly honey instead of traditional honey or sugar gives the stir fry a touch of sweetness while keeping the amount of digestible carbohydrate much lower than conventional sweet stir-fry sauces. Ground chicken provides plenty of high-quality protein, while the vegetables add fibre, vitamins, minerals, and colour.

Whether you're looking for an easy keto chicken stir fry, a healthy low-carb dinner, a high-protein meal-prep recipe, or a simple Mediterranean keto chicken recipe, this one-pan meal comes together quickly with minimal preparation.

Benefits of the Main Ingredients

Ground Chicken

Chicken is an excellent source of complete, high-quality protein containing all nine essential amino acids. It also provides niacin, vitamin B6, vitamin B12, selenium, phosphorus, and other important micronutrients.

Using extra-lean ground chicken makes this recipe particularly high in protein while allowing you to choose your preferred sources of healthy fats elsewhere in the meal.

Mixed Vegetables

A colourful vegetable mixture provides dietary fibre together with a variety of vitamins, minerals, and antioxidant plant compounds.

For the most keto-friendly stir fry, choose a vegetable mixture based primarily on non-starchy vegetables such as broccoli, cauliflower, bell peppers, zucchini, green beans, mushrooms, or spinach rather than mixes containing large amounts of sweetcorn, peas, or carrots.

Red Onion

Red onion adds natural sweetness and savoury flavour while providing vitamin C, small amounts of fibre, and naturally occurring antioxidant compounds such as quercetin.

Because only half an onion is distributed throughout the recipe, the amount of carbohydrate per serving remains relatively modest.

Garlic

Fresh garlic adds plenty of flavour without requiring sugar-heavy bottled sauces. It also contains naturally occurring organosulfur compounds and pairs particularly well with chicken and tamari.

Tamari

Tamari creates the salty, savoury, umami foundation of the stir-fry sauce while contributing very little carbohydrate.

Traditional tamari is generally made predominantly from soybeans rather than wheat, but choose a product specifically labelled gluten-free when necessary.

Keto Honey

Keto honey provides the sweet element you'd expect from a traditional Asian-inspired stir-fry sauce without the large amount of sugar found in regular honey.

Products vary considerably, so a keto honey based on allulose or another very-low-net-carb sweetener is preferable for keeping the finished recipe ketogenic.

Cilantro

Fresh cilantro provides a bright, fresh finish that balances the rich savoury flavours of chicken and tamari. It also contributes small amounts of vitamins A, C, and K and naturally occurring plant compounds.

Why You'll Love This Recipe

This Chicken and Veggie Stir Fry requires just one pan and a handful of ingredients, making it an excellent choice when you want a quick keto dinner without complicated preparation.

The combination of high-protein chicken, colourful low-carb vegetables, and a sugar-free sweet-and-savoury saucemakes it satisfying while keeping traditional high-carb ingredients such as rice, noodles, sugar, and honey out of the recipe.

For an even more substantial keto dinner, serve it with cauliflower rice, shirataki noodles, or your CiaoCarb low-carb rice.