High-Protein Teriyaki Chicken Stir-Fry
Chicken and vegetables in a glossy teriyaki sauce — ready in 20 minutes
This high-protein teriyaki chicken stir-fry sears chicken cubes, then tosses them with broccoli, carrots, green beans, and mushrooms in a sugar-free teriyaki sauce, served over cauliflower rice, like the container. Each serving has 35 g of protein and 6 g net carbs.
Low carb, sugar-free, and no regular rice.
Why you’ll love this stir-fry
- 35g protein per serving
- 6g net carbs
- Chicken and vegetables
- Ready in about 20 minutes
- Glossy sauce
- One pan
Health notes
- Protein: Chicken breast cubes.
- Low carb: Cauliflower rice and measured vegetables. No regular rice or sugar.
- Sugar-free: Sugar-free teriyaki sauce.
- Keto-friendly: Each serving stays around 6g net carbs if the sauce and vegetables are measured.
Key element — use a sugar-free sauce
Regular teriyaki adds sugar. Use a sugar-free version so the 6g number holds, like the container.
Ingredients
Stir-fry (4 servings)
- 1½ lb boneless skinless chicken breast, cut into cubes
- 2 cups broccoli florets
- 1 cup sliced carrots
- 1 cup green beans
- 1 cup sliced mushrooms
- 2 cups cauliflower rice
- 2 Tbsp oil
- ¼ cup sugar-free teriyaki sauce
- 1 tsp garlic powder
- Salt and black pepper, to taste
Swaps
- Regular rice or a sugar sauce: Not in the 6g number.
- Chicken thighs: Same amount. Fat rises a little.
- Extra vegetables: Carbs rise. Measure them.
- No cauliflower rice: Serve the stir-fry alone. Carbs drop a little.
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 | Vegetables. Add the broccoli, carrots, green beans, and mushrooms to the same pan. Stir-fry 4–5 minutes until crisp-tender. |
| 3 | Sauce. Return the chicken. Add the sugar-free teriyaki sauce and garlic powder. Stir until coated and glossy. |
| 4 | Serve. Spoon over cauliflower rice, like the container. This batch makes 4 servings. |
Pro tips
- Use a sugar-free teriyaki sauce. Regular teriyaki is not in these numbers.
- Regular rice is not in the 6g number. Use cauliflower rice.
- Do not overcrowd the pan. Work in batches if needed.
- Vegetables should stay crisp. Do not cook them until soft.
- Macros are per serving, 4 from this pan.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 35g |
| Net carbohydrates | 6g |
| Total carbohydrates | 9g |
| Fiber | 3g |
| Total fat | 11g |
| Sodium | 680mg |
Estimates based on chicken breast, vegetables, cauliflower rice, and sugar-free teriyaki sauce, divided into 4 servings. Regular rice and a sugar sauce are not included.
Variations
Chicken thighs
Same amount. Fat rises a little.
No cauliflower rice
Serve the stir-fry alone. Carbs drop a little.
Spicy
Add a pinch of cayenne or sliced chili.
Extra vegetables
Add more broccoli. Measure it. Carbs rise a little.
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 teriyaki chicken 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?
