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15-Minute Keto Chicken Veggie Stir-Fry: One-Pan Weeknight Lifesaver
Some nights you need dinner to be fast, filling, and not create a mountain of dishes. This 15-Minute Keto Chicken Veggie Stir-Fry is built for those nights. It’s a colorful mix of tender chicken breast, broccoli, bell peppers, and zucchini, all tossed in a simple low-carb garlic-ginger sauce. Everything cooks in one pan, in about the time it takes to scroll your phone—only this time, you end up with a hot, high-protein meal that actually supports your goals.
Stir-fries are one of the most powerful tools for keto because they naturally combine lean protein, non-starchy vegetables, and flavorful sauces that can be easily adapted to be low in sugar. Swapping regular sugary stir-fry sauces for a mix of tamari or coconut aminos, vinegar, garlic, and ginger keeps the carbs low while still giving that takeout-style flavor. Serve this stir-fry as-is in a bowl or over cauliflower rice for extra volume, and you’ve got a complete dinner with great macros and minimal effort.
Why stir-fries are perfect for keto and high-protein meals
Keto stir-fries are often recommended in low-carb guides because they tick a lot of boxes: they’re quick, use flexible ingredients, and can pack a lot of nutrition into one pan. The chicken in this recipe gives you high-quality protein to support muscle and satiety, while the vegetables add fiber, vitamins, and texture without spiking carbs. Using healthy fats like avocado or olive oil to cook also helps align the dish with keto’s high-fat, low-carb structure.
From a lifestyle perspective, stir-fries are ideal for busy people. You can chop vegetables ahead of time, keep chicken in the fridge or freezer, and throw everything into a skillet when you get home. They also work well as meal prep: leftovers reheat quickly in a pan or microwave and still taste fresh, making them a good option for packed lunches or second-day dinners.
Ingredients (serves 2–3)
For the stir-fry
- 1 lb (about 450 g) boneless, skinless chicken breast or thighs, sliced thin
- 2 tablespoons avocado oil or olive oil
- 1 cup broccoli florets
- 1 small zucchini, sliced into half-moons
- 1 red bell pepper, sliced into thin strips
- 2 green onions, sliced (whites and greens separated)
- Salt and black pepper, to taste
For the keto stir-fry sauce
- 3 tablespoons tamari or coconut aminos (low-sugar, gluten-free soy alternative)
- 1 tablespoon apple cider vinegar or rice vinegar (no added sugar)
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh grated ginger (or 1/2 teaspoon ground ginger)
- 1/4 teaspoon red pepper flakes (optional, for heat)
Low-carb stir-fries commonly use tamari or coconut aminos instead of regular soy sauce-based bottled stir-fry sauces because those often contain added sugars and starches.
Step-by-step instructions
- Make the sauce
In a small bowl, whisk together tamari or coconut aminos, vinegar, sesame oil, garlic, ginger, and red pepper flakes if using. Set aside. - Cook the chicken
Heat 1 tablespoon of avocado or olive oil in a large skillet or wok over medium-high heat. Pat the chicken slices dry, season lightly with salt and pepper, and add them to the hot pan in a single layer if possible. Cook 4–6 minutes, stirring occasionally, until the chicken is browned and cooked through. Remove the chicken to a plate and keep warm. - Stir-fry the vegetables
In the same pan, add the remaining 1 tablespoon oil if needed. Add broccoli florets and the white/light parts of the green onions. Cook 2–3 minutes, stirring, then add zucchini and bell pepper. Stir-fry another 3–4 minutes until the vegetables are crisp-tender and lightly charred in spots. - Combine with sauce
Return the cooked chicken to the pan with the vegetables. Pour the sauce over everything and toss well to coat. Cook 1–2 more minutes, stirring constantly, until the sauce slightly thickens and clings to the chicken and veggies. - Finish and serve
Turn off the heat and sprinkle in the green parts of the green onions. Taste and adjust seasoning with extra tamari, salt, or pepper if needed. Serve hot in bowls, with optional cauliflower rice underneath if you want a more “rice bowl” feel.
Tips for success
- Slice chicken thinly so it cooks quickly and stays tender; thicker pieces take longer and may overcook while vegetables are still firm.
- Keep the pan hot and don’t overcrowd it—this helps with browning instead of steaming, which gives better flavor and texture.
- For strict keto, use more broccoli and zucchini and watch higher-carb vegetables like carrots or large amounts of onion.
Easy variations for your blog
- Beef version: Swap chicken for thinly sliced steak; cook quickly over high heat and follow the same method.
- Extra veggies: Add mushrooms, snap peas (slightly higher carb), or cabbage strips based on what’s in your fridge.
- Nutty crunch: Toss in a handful of toasted sesame seeds or chopped peanuts/almonds at the end for texture.
Guides on keto stir-fries emphasize how easy it is to vary proteins and vegetables while keeping the sauce low-carb, so you can create multiple posts linking to this base recipe as your “core stir-fry formula.”
FAQs for your readers
- Is this good for weight loss on keto?
It’s high in protein, rich in non-starchy veggies, and low in carbs, which many people find helpful for appetite control and weight management on a ketogenic or low-carb plan when eaten within their calorie needs. - Can I meal prep this?
Yes. Store portions in airtight containers for 3–4 days in the fridge. Reheat in a skillet or microwave until hot, adding a splash of water if needed. - Can I make it soy-free?
Use coconut aminos instead of tamari and check that your sesame oil and other ingredients are soy-free. - What can I serve with it?
Cauliflower rice, shirataki noodles, or a simple side salad are all good low-carb options. Many keto stir-fry recipes pair perfectly with cauliflower rice as a rice replacement.
