There’s something magical about tossing sizzling chicken and crisp veggies in a pan while the aroma of garlic and ginger fills the kitchen. In this article, you’ll get a high-protein chicken stir fry recipe that’s quick, healthy, and perfect for weeknights. We’ll break it down step-by-step—from choosing the right ingredients to mastering that thick, glossy stir-fry sauce. You’ll also learn how to make stir fry high in protein, the best way to cook chicken for muscle support, and how to keep it flavorful every time. Let’s jump in with a story that hits close to home.
My Go-To Chicken Stir Fry Recipe
Why I Always Come Back to This Chicken Stir Fry High Protein
Growing up in the Bronx, I didn’t know much about macros or high-protein diets. But I knew the joy of a sizzling pan, fresh garlic, and the sound of a meal coming together fast. Fast forward to my 30s and a health scare rerouted my kitchen. I needed meals that were more than just comforting—they had to be high in protein, quick to cook, and full of color. That’s how this chicken stir fry recipe high protein was born.
It’s now a staple in my kitchen because it checks every box: lean chicken breast for protein, vibrant veggies for fiber and crunch, and a savory-sweet sauce that ties it all together. Whether you’re refueling after a workout or just trying to make smarter weeknight choices, this dish delivers.
What I love most is the balance. You’re not just tossing chicken and vegetables together. You’re creating layers—searing the chicken to lock in juices, stir-frying the veggies to keep their bite, and then drenching everything in a silky, protein-friendly sauce. If you’re already a fan of simple power meals like cottage cheese chicken salad, you’ll feel right at home here too.
Table of Contents
Why This Chicken Stir Fry Packs a Protein Punch
Each serving has nearly 30 grams of protein, thanks to lean, skinless chicken breast and a sauce that skips the heavy sugars for smarter choices like tamari and a touch of honey. It’s gluten-free, meal-prep friendly, and fits well with high-protein or low-carb lifestyles. I even pair it with cottage cheese chips for a crunchy twist when I want extra texture.
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5-Minute Chicken Stir Fry High Protein & Remarkably Easy
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This chicken stir fry recipe is my go-to for a balanced dinner that’s easy to make in 30 minutes! Juicy chicken breast is tossed with colorful vegetables and a savory-sweet sauce.
Ingredients
Stir Fry Sauce
¼ cup chicken broth
¼ cup tamari soy sauce (or coconut aminos)
1 tablespoon dry sherry (optional)
1 tablespoon honey
1 teaspoon sesame oil
1 teaspoon rice vinegar (or apple cider vinegar)
1 tablespoon cornstarch or arrowroot powder
Chicken Stir Fry
2 tablespoons avocado oil
1 pound boneless skinless chicken breast, cubed
Salt and pepper to taste
1 red bell pepper, chopped
1 small carrot, thinly sliced
2 cups broccoli florets
1 small yellow onion, chopped
1 tablespoon grated fresh ginger
4 garlic cloves, minced
Optional Garnish
1 tablespoon sesame seeds
1 green onion, sliced
Instructions
1. Make the sauce by whisking all sauce ingredients in a bowl.
2. Heat 1 tbsp oil in a skillet over medium-high heat. Add chicken, season, and sear for 4–5 minutes. Remove.
3. Add remaining oil and cook vegetables for 3–4 minutes.
4. Return chicken to pan, add ginger and garlic. Stir for 30 seconds.
5. Pour sauce over and stir fry 1–2 minutes until thickened.
6. Top with sesame seeds and green onion before serving.
Notes
Let it cool before refrigerating for up to 5 days.
Can be frozen up to 3 months.
Use low-sodium tamari to control saltiness.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 296
- Sugar: 9g
- Sodium: 976mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0.01g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 29g
- Cholesterol: 73mg
Keywords: chicken stir fry recipe, Chicken Stir-Fry, high protein
Building a Protein-Powered Stir Fry Base
Smart Ingredient Swaps That Boost Protein
When crafting a chicken stir fry recipe high protein, it starts with one thing: smart ingredients. Sure, chicken breast is a classic—and for good reason. It’s low in fat and high in lean protein, delivering 29 grams per 4-ounce serving. But you can take your stir fry even further with a few strategic tweaks.
First, always go with boneless, skinless chicken breast or chicken tenders. Cut them into even pieces for quick, uniform cooking. A good trick I use? Lightly pat them dry before tossing them into the hot pan—this helps get that golden sear, locking in flavor and moisture without needing excess oil.
As for oil, I lean into avocado oil. It’s rich in heart-healthy fats and has a high smoke point, perfect for high-heat stir-frying. If you’re aiming for extra protein without animal sources, consider tossing in shelled edamame or topping your dish with hemp seeds. While optional, these little boosts can elevate your protein game naturally.
Your Stir Fry Sauce, Reimagined for Nutrition
Traditional stir fry sauces are often high in sodium and added sugars. We’re going smarter here. My version uses low-sodium tamari (or coconut aminos), which slashes sodium without losing that umami depth. Then we blend it with chicken broth, rice vinegar, honey, sesame oil, and cornstarch to create that glossy finish.
Want to know my sauce hack? Add a touch of dry sherry or mirin if you have it—it rounds out the flavor with just a hint of sweetness, without overdoing the carbs. This sauce thickens beautifully in the pan without clumping, thanks to arrowroot powder or cornstarch.
Together, these choices build a base that’s flavorful and functionally fit. For more simple, smart upgrades like this, check out the protein-packed banana cottage cheese muffins I swear by for post-dinner treats.
Building a Protein-Powered Stir Fry Base
Smart Ingredient Swaps That Boost Protein
When crafting a chicken stir fry recipe high protein, it starts with one thing: smart ingredients. Sure, chicken breast is a classic—and for good reason. It’s low in fat and high in lean protein, delivering 29 grams per 4-ounce serving. But you can take your stir fry even further with a few strategic tweaks.
First, always go with boneless, skinless chicken breast or chicken tenders. Cut them into even pieces for quick, uniform cooking. A good trick I use? Lightly pat them dry before tossing them into the hot pan—this helps get that golden sear, locking in flavor and moisture without needing excess oil.
As for oil, I lean into avocado oil. It’s rich in heart-healthy fats and has a high smoke point, perfect for high-heat stir-frying. If you’re aiming for extra protein without animal sources, consider tossing in shelled edamame or topping your dish with hemp seeds. While optional, these little boosts can elevate your protein game naturally.
Your Stir Fry Sauce, Reimagined for Nutrition
Traditional stir fry sauces are often high in sodium and added sugars. We’re going smarter here. My version uses low-sodium tamari (or coconut aminos), which slashes sodium without losing that umami depth. Then we blend it with chicken broth, rice vinegar, honey, sesame oil, and cornstarch to create that glossy finish.
Want to know my sauce hack? Add a touch of dry sherry or mirin if you have it—it rounds out the flavor with just a hint of sweetness, without overdoing the carbs. This sauce thickens beautifully in the pan without clumping, thanks to arrowroot powder or cornstarch.
Together, these choices build a base that’s flavorful and functionally fit. For more simple, smart upgrades like this, check out the protein-packed banana cottage cheese muffins I swear by for post-dinner treats.
Protein-Packed Meal Prep & Storage Tips
Meal Prep Like a Pro: Chicken Stir Fry for the Week
One reason I return to this chicken stir fry recipe high protein again and again? It’s one of the easiest meals to prep ahead. This recipe stays fresh in the fridge for up to 5 days, making it ideal for weekly meal planning.
Once your stir fry cools completely, divide it into airtight containers. I like to pair it with steamed rice, cauliflower rice, or even quinoa for added fiber. Want to keep things low-carb? Serve it over a bed of shredded cabbage or spiralized zucchini. Either way, you’re looking at a satisfying, high-protein lunch in minutes.
This dish also freezes beautifully. Portion it into freezer-safe containers, label them with the date, and store for up to 3 months. When you’re ready to eat, just thaw overnight in the fridge and reheat gently on the stove or in the microwave.
If you’re into variety, use the base method and swap the protein with shrimp, tofu, or even leftover turkey. The sauce works just as well, and the cooking time is similar. It’s how I avoid boredom without overthinking the prep.
Reheating Without Losing Texture or Taste
For best results, reheat your stir fry in a skillet over medium heat with a splash of water or broth to rehydrate the sauce. This keeps your veggies from getting soggy and prevents the chicken from drying out. If using the microwave, reheat in 30-second bursts and stir in between.
Pro tip: Store the garnish (like sesame seeds and green onions) separately and add them fresh after heating. That tiny crunch makes a big difference.
If you’re serious about meal prepping for your health goals, this stir fry belongs right next to your cottage cheese chicken salad in the weekly rotation.
Frequently Asked Questions
How to make stir fry high protein?
Start with lean proteins like chicken breast or tofu. Add high-protein veggies like broccoli or edamame, and use a low-sugar, tamari-based sauce. Bonus: garnish with hemp or sesame seeds for extra protein.
Is chicken stir fry a good source of protein?
Yes, especially when made with chicken breast. One serving can deliver up to 29 grams of protein. Paired with vegetables, it’s a well-balanced high-protein meal.
How to cook chicken for maximum protein?
Sear chicken in a hot skillet until golden, then remove it before adding vegetables. This keeps the chicken juicy and preserves its protein content. Avoid overcooking.
What is the secret to a good stir fry?
High heat, minimal stirring, uniform cuts, and a flavorful sauce. Use a wok or stainless skillet, prep all ingredients in advance, and don’t overcrowd the pan.
Conclusion
If you’ve been searching for a weeknight dinner that’s quick, satisfying, and supports your fitness goals, this chicken stir fry recipe high protein is it. With every bite, you’re getting lean chicken, vibrant veggies, and a sauce that’s packed with flavor—not filler. Whether you’re meal prepping for the week or whipping up dinner in 30 minutes, this dish brings nutrition and taste together in a way that’s hard to beat.
What makes this chicken stir fry recipe high protein truly stand out is how easy it is to adapt. You can swap in new veggies, add toppings like sesame seeds, or pair it with brown rice or noodles—without compromising your protein intake. It’s flexible, flavorful, and always reliable.
Don’t forget: the secret to a great stir fry is a hot pan, good prep, and a balance of texture and flavor. Once you get the rhythm down, this chicken stir fry recipe high protein will become a regular part of your healthy, happy kitchen. Try it once, and it just might change the way you cook chicken forever.