High-Protein Chicken & Broccoli Stir-Fry
Chicken cubes and broccoli in a light sauce — ready in 20 minutes
This high-protein chicken and broccoli stir-fry sears chicken cubes, then tosses them with broccoli in a sugar-free soy or coconut aminos sauce until glossy, like the bowl. Each serving has 35 g of protein and 6 g net carbs.
Low carb, sugar-free, and no rice.
Why you’ll love this stir-fry
- 35g protein per serving
- 6g net carbs
- Chicken and broccoli
- Ready in about 20 minutes
- Light glossy sauce
- One pan
Health notes
- Protein: Chicken breast cubes.
- Low carb: Broccoli. No rice or sugar.
- Sugar-free: Sugar-free soy sauce or coconut aminos.
- Keto-friendly: Each serving stays around 6g net carbs if the broccoli is measured.
Key element — use a sugar-free sauce
Some stir-fry sauces add sugar. Use soy sauce or coconut aminos so the 6g number holds, like the bowl.
Ingredients
Stir-fry (4 servings)
- 1½ lb boneless skinless chicken breast, cut into cubes
- 4 cups broccoli florets
- 2 Tbsp oil
- 3 Tbsp soy sauce or coconut aminos
- 1 tsp garlic powder or 2 cloves garlic, minced
- ½ tsp black pepper
- Optional: ½ tsp xanthan gum for a thicker sauce
- Salt, to taste
Swaps
- Rice or a sugar sauce: Not in the 6g number.
- Chicken thighs: Same amount. Fat rises a little.
- Extra broccoli: Carbs rise. Measure it.
- No sauce: Protein stays the same. Flavor is milder.
Instructions
| 1 | Sear. Heat oil in a large skillet or wok over high heat. Add the chicken. Cook 4–5 minutes until browned and cooked through. Remove. |
| 2 | Broccoli. Add the broccoli to the same pan. Stir-fry 3–4 minutes until bright green and crisp-tender. Add a splash of water if needed. |
| 3 | Sauce. Return the chicken. Add the soy sauce, garlic, and black pepper. Stir until coated and glossy. Optional: sprinkle xanthan gum and stir to thicken. |
| 4 | Serve. Taste and add salt if needed. This batch makes 4 servings, like the bowl. |
Pro tips
- Use soy sauce or coconut aminos. A sugar stir-fry sauce is not in these numbers.
- Rice is not in the 6g number.
- Do not overcrowd the pan. Work in batches if needed.
- Broccoli should stay crisp. Do not cook it until soft.
- Macros are per serving, 4 from this pan.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 35g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 12g |
| Sodium | 720mg |
Estimates based on chicken breast, broccoli, and sugar-free soy sauce or coconut aminos, divided into 4 servings. Rice and a sugar sauce are not included.
Variations
Chicken thighs
Same amount. Fat rises a little.
Extra broccoli
Add more. Carbs rise. Measure it.
Spicy
A pinch of cayenne or sliced chili.
Thicker sauce
A pinch of xanthan gum at the end.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 2 min | Skillet or microwave |
| Freezer | Up to 2 months | Cool fully. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this chicken and broccoli stir-fry
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the carbs at 6g?
4. About how long does this take?
5. What is not in the 6g number?
