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Skip the takeout and make this Healthy Chicken Stir Fry at home! Enjoy a lighter, better version, made with fresh ingredients, packed with satisfying flavors, and ready to eat in under an hour!
Table of Contents
No need to hit the drive-thru or order pizza! This Healthy Chicken and Vegetable Stir Fry is a balanced meal that’s special to me as one of the first recipes I ever made when I started my weight loss journey. Packed with flavor, this oldie but a goodie is gluten-free, low-calorie, and perfect for weeknight cooking.
Quick, easy, and made with wholesome ingredients like lean chicken, colorful bell peppers, fluffy brown rice, silky-smooth extra virgin olive oil, and a simple stir fry sauce, it’s a lighter, healthier version of your favorite takeout—cooked in just 30 minutes (even faster if you prep ahead)!
Looking for more quick and healthy Asian chicken recipes? Try this flavorful Chinese Chicken Salad, my Healthy Orange Chicken, and this Easy Fried Rice next!
Why You Will Love This Recipe
- Customize to Your Taste: Swap or add your favorite veggies, adjust the spice level, or use a different protein, making it a versatile stir fry chicken recipe.
- Meal Prep Friendly: Make this stir fry ahead of time for a quick and healthy meal throughout the week. It stores well in the fridge and is perfect for meal prepping!
- No Need for Takeout: Skip the calorie-dense takeout menu and enjoy a healthier homemade alternative that won’t weight you down, is just as delicious, and way more nutritious.
Ingredients
- Chicken Breast: A lean source of protein that helps create a satisfying, balanced meal. You can swap chicken breast for beef, shrimp, or tofu for a vegetarian alternative.
- Jasmine Rice: A fluffy, aromatic base that absorbs the healthy stir fry’s flavors and provides contrasting textures. Switch for brown rice, Asian noodles, or cauliflower rice for a low-carb option.
- Veggies: Colorful bell peppers add sweetness and nutrition, while water chestnuts provide a crisp, fibrous crunch. Bamboo shoots offer mild sweetness and earthy flavor, contributing to the dish’s satisfying texture.
- Extra Virgin Olive Oil: A healthy cooking oil that adds flavor when sautéing veggies. Use medium heat to avoid burning, as it has a lower smoke point than other oils.
- Coconut Aminos: A gluten-free, low-sodium alternative to soy sauce, adding a salty-sweet flavor to the stir fry while keeping sodium levels in check.
- Aromatics and Seasoning: Minced garlic and ginger add savory, aromatic depth with a hint of spice.
Variations
- Crispy Chicken: For a crispy texture, coat the chicken in cornstarch or almond flour and pan-fry it before adding to the stir fry.
- Get Spicy with It: If you like some heat, add red pepper flakes, a dash of Sriracha, a spoonful of chili paste, or chopped fresh chili peppers for a spicy kick.
- Sweet with Fruit: Add a touch of sweetness and color by mixing in pineapple, mango, mandarin oranges, or even apple chunks for a fruity spin.
- Extra Protein Boost: Boost the protein content by adding a handful of shelled edamame to the chicken and veggie stir fry.
- Crunchy Toppings: Sprinkle sesame seeds, crushed peanuts, cashews, or pistachios on top of the finished stir fry.
How to Make Healthy Chicken Stir Fry
Ready to whip up this healthy chicken vegetable stir fry recipe? With just 4 simple steps, you’ll get back into your nutritious cooking and eating habits with a meal that will keep you fueled all week. Get your rice cooking, chop your veggies, preheat your large skillet, grab your ingredients, and let’s stir sfry!
Step 1: Sauté the Bell Peppers. Heat the extra virgin olive oil in a pan over medium heat and sauté the bell peppers until softened.
Step 2: Make the Stir Fry. Once the peppers are tender, add the chicken, garlic, ginger, salt, and pepper. Stir to combine, and cook, stirring occasionally, until the chicken is fully cooked.
Step 3: Cook Everything Together. Pour in the coconut aminos and rice wine vinegar.
Step 4: Finish and Serve. Stir in the bamboo shoots and water chestnuts, then reduce the heat to low. Let it cook for another 5-7 minutes, or until the rice is ready. Spoon the chicken, veggies and low calorie stir fry sauce over rice, garnish as desired, and dig in!
Serving Suggestions
So you’ve chopped, stirred, and fried—now it’s time to enjoy your delicious, low calorie chicken stir fry! Whether you’re having it on its own as a rice bowl, or serve it family-style, here are some ideas to make this meal even more satisfying:
- Top with sesame seeds, chopped cilantro, or green onions for added texture and flavor. Serve with extra sauce on the side, like this soy-free stir fry sauce!
- Pair it with more Asian-inspired dishes like chicken cauliflower fried rice, shrimp and asparagus stir fry, and this chicken and broccoli stir fry recipe.
- Create a low-calorie 3-course meal with this Thai asian salad, this healthy stir fry recipe, and a light and fruity dessert like upside down pineapple cake.
- Cook a chicken stir fry meal prep for the week and alternate with other weight loss friendly recipes like turkey taco bowls, avocado chicken salad, or shrimp zucchini noodles.
Expert Tips
- Don’t Overcook It: The bell peppers should be softened but still crisp, and the chicken should be fully cooked (no longer pink in the middle). Avoid overcooking to preserve the veggies’ vibrant color and crunch, and to keep the chicken tender.
- Fluff the Rice: After cooking the rice, fluff it with a fork and let it rest for a few minutes before serving to prevent it from becoming too sticky.
- Storing: Leftovers will stay fresh in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze for up to 3 months. To reheat from frozen, thaw the low calorie stir fry in the refrigerator overnight, then heat in a microwave-safe dish until warmed through.
- Make Ahead: Prep for speed! Chop your veggies and chicken ahead of time, storing them in the fridge for up to 24 hours before cooking. You can also make the rice in advance and store it in the fridge, so everything comes together quickly when you’re ready to cook.
Recipe FAQs
While fresh veggies give the best texture and flavor, frozen vegetables can be used in a pinch. Just be sure to thaw, drain, and dry them before adding them to the pan to avoid excess moisture and oil splatter.
To keep your chicken stir fry from getting soggy, cook the veggies and chicken over medium to medium-high heat. Stir frequently and, if necessary, cook in batches to avoid overcrowding the pan, which can release too much moisture.
More Healthy Chicken Recipes for Weight Loss
If you tried this healthy stir fry recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Chicken Stir Fry
Ingredients
- 1 pound Chicken breast, chopped into 1 inch pieces
- 1 Green bell pepper, diced into 1 inch pieces
- 1 Red bell pepper, diced into 1 inch pieces
- 1 Yellow bell pepper, diced into 1 inch pieces
- 1 Orange bell pepper, diced into 1 inch pieces
- 2 tablespoon Extra Virgin Olive Oil
- 2 tablespoon Garlic, minced
- ¼ cup Low Sodium Soy Sauce, gluten free if necessary
- 2 tablespoon Rice Wine Vinegar
- 8 ounce Water Chestnuts, drained
- 8 ounce Bamboo Shoots, drained
- 1 teaspoon Ginger
- Salt and Pepper to taste
- 1 cup Jasmine Rice, uncooked
Instructions
- Cook the rice according to package instructions.
- While the rice continues to cook, heat a large sauté pan or stir-fry pan, add the extra virgin olive oil with bell peppers and bring to medium heat.
- Once the bell peppers are soft, add the chicken, minced garlic, ginger, salt and pepper. Stir to combine. Cook until the chicken is thoroughly cooked through stirring periodically.
- Add the soy sauce, rice wine vinegar, bamboo shoots and water chestnuts to the chicken. Stir and reduce to low cooking another 5-7 minutes or until the rice is ready.
- Serve the chicken stir fry over rice.
Notes
- Don’t Overcook the Veggies: Sauté the bell peppers until softened but still crisp to preserve their vibrant color and crunch.
- Prep Ahead for Speed: Chop your veggies and chicken the night before to save time when cooking or buy them pre-chopped. Stir fry veggies are in the freezer section or fresh produce area. You can also cook the rice in advance.
- Use a Large Pan: Make sure to use a large sauté or stir fry pan to cook the chicken and veggies evenly and avoid overcrowding.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Stirfrys are such a great, healthy dinner. I love the water chestnut add!
Chestnuts need more love.
Looks great! I learned to cook from my mom. But I learned to really love to cook from owning a cafe and seeing people happy when they ate my food! I love stir fry!
Your own cafe? I’m so jealous! That’s my big DREAM!!!
Can’t beat a 15-minute dinner — especially when it’s loaded with veggies. Sounds delicious, and I love the demo! 🙂
Thanks Blair! I’m hoping to do more of them. Need a better tripod though.
Thanks for sharing the recipe, I am always looking for easy healthy foods I can cook for my family.
Oh this stir fry sounds so flavorful with all the use of spices! Thank you for sharing! I will be giving this one a whirl!
It’s one of my go to meals!
Veggie stir fries are a staple for me, but I usually only make them when my Hubby’s around and I have an extra set of hands in the kitchen for chopping all the veggies. Or if I’m smart, I’ll plan ahead and chop them all up on the weekend (like you) so they’re ready to go all week.
My husband and I just started a Gluten-free diet. This looks like a GREAT recipe for us to try. Happy to find it at A Pinch of Joy-Busy Monday 🙂
YUM! And I love water chestnuts! I haven’t had any in awhile, you have officially reminded me to put them on my grocery list for next time 🙂
I love reading other blogs because it reminds me of foods I forget about that I love!
I absolutely love Thai and Vietnamese food! Actually, most Asian cuisine is delicious in my opinion. I find that it is much healthier if you cook it at home. Chicken stir fries are awesome!