Chicken Stir Fry
Published September 2, 2022 • Updated February 19, 2026
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I make this low carb chicken stir fry at least once a week. It uses whatever vegetables I have in the fridge, a 3-ingredient sauce, and it's on the table in 15 minutes.
I keep coming back to this recipe because it solves the “nothing planned for dinner” problem better than anything else in my rotation. Open the fridge, grab whatever vegetables are about to go, dice some chicken thighs, and dinner is ready in 15 minutes.
The whole thing runs on a sauce I’ve been making for years: soy sauce, vinegar, and garlic. Three ingredients. I add ginger and sesame oil when I want more depth, but the base ratio works every single time. That consistency is what makes this my go-to keto weeknight dinner when I have zero energy to think about food.
What I actually love about this recipe is the waste-reduction angle. Those bell peppers that are starting to wrinkle, the half-bunch of asparagus from two days ago, mushrooms getting soft. All of it goes in the pan. I’ve been eating low carb since 2012, and learning to cook from what’s already in my fridge changed how I think about meal planning entirely.
The protein is flexible too. I default to boneless skinless chicken thighs because they stay juicy, but I’ve made this with ground turkey, ground chicken, and sliced beef. All work. The sauce does the heavy lifting regardless of what protein is in the pan.
If you’re in the mood for more Asian-inspired keto dinners, try my Shrimp Fried Rice, Egg Roll in a Bowl, or Keto Beef and Broccoli. I rotate through all of them depending on what I have on hand.
How to make this in 15 minutes
- Add avocado oil to a large skillet over medium-high heat. Get the pan hot before anything goes in.
- Dice or slice the chicken thighs (I keep mine under 1/2 inch thick so everything cooks evenly in 12-14 minutes). Cook until the internal temp hits 165 degrees.
- Add your vegetables to the pan. I used bell pepper, broccoli, asparagus, mushrooms, and carrot, but use whatever you have. Cook for 1-2 minutes.
- Stir in the 3-ingredient stir fry sauce: soy sauce, vinegar, garlic. I add ginger, sesame oil, and a splash of chicken broth for extra depth.
- Lower heat to medium and let everything simmer until the veggies are tender-crisp. I pull mine when they still have a little bite.
- Serve over cauliflower rice or eat it straight from the pan (my usual move).
Key ingredients
- Boneless skinless chicken thighs – My go-to because they stay juicy at high heat. Chicken breast works if you slice it thin, and I’ve also used ground turkey and ground pork with good results.
- Vegetables – Red pepper, broccoli, asparagus, mushrooms, and carrots are my standard lineup. But I swap in zucchini, cauliflower, cabbage, bok choy, bean sprouts, or spinach depending on what’s in the fridge. Any low-carb vegetable works here.
- Soy sauce – The backbone of the sauce. If you’re soy free, I’ve tested coconut aminos and liquid aminos as substitutes. For a gluten-free version, use tamari.
- Vinegar – Adds tang and cuts through the richness of the soy sauce. I rotate between white vinegar, apple cider vinegar, and rice vinegar depending on my mood.
- Arrowroot powder – Thickens the sauce into a glossy glaze. Totally optional. Cornstarch, xanthan gum, or even an egg yolk work as substitutes.
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Ingredients
2 tablespoons avocado oil -
1.5 lbs boneless skinless chicken thighs, sliced or diced
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1/2 red bell pepper, diced or sliced
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1 cup broccoli florets
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7-8 asparagus spears, cut into 1 inch pieces
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1/2 cup quartered mushrooms
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1/2 carrot, julienned
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1/3 cup soy sauce, tamari or liquid aminos
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3 tablespoons vinegar (white, rice or apple cider)
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2 garlic cloves, minced
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1 teaspoon ground ginger or 2 tablespoons freshly grated ginger
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1 teaspoon sesame oil, optional
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1 teaspoon arrowroot powder, optional
Step by Step Instructions
Step by Step Instructions
Sauté chicken
Add avocado oil to a large skillet and heat medium high heat. Add chicken and sauté until cooked through.
- Avocado oil
- Chicken (sliced or diced)
Add vegetables
To the chicken, add sliced bell pepper, broccoli, asparagus, mushrooms and carrot. Continue to cook for 1-2 minutes.
- Bell pepper (sliced or diced)
- Broccoli (florets)
- Asparagus (cut into 1" piece)
- Mushrooms (quartered)
- Carrots (julienned)
Stir fry sauce
Stir in soy sauce, vinegar, garlic and ginger. Lower heat to medium and let cook until veggies are soft. Add in sesame oil and thickener (arrowroot powder) if desired.
- Soy sauce, tamari or liquid aminos
- Minced garlic
- Ginger (ground or fresh ginger)
- Sesame oil (optional)
- Arrowroot powder (optional)
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros (Free) →Frequently Asked Questions
How do you keep chicken tender in stir fry?
I slice my chicken thighs under 1/2 inch thick and make sure the pan is screaming hot before anything goes in. The thin slices cook fast (12-14 minutes total) so the meat stays juicy instead of drying out. Some people swear by velveting, where you toss the chicken in a quick cornstarch and egg white marinade for 15 minutes before cooking. I've tried it and the texture is noticeably more tender, almost silky. It's an extra step, but worth it if you have the time.
Can I freeze chicken stir fry?
I freeze this all the time. My method: freeze just the chicken in sauce without the vegetables, in airtight containers for up to 3 months. When I reheat, I add fresh veggies to the pan. The sauce holds up perfectly after thawing, but frozen vegetables turn mushy. Separating them solves that problem completely.
How do I prevent soggy vegetables in stir fry?
Two things I've learned from making this hundreds of times. First, get the pan hot before anything goes in. If the oil isn't shimmering, you're steaming instead of searing. Second, don't overcrowd the skillet. I cook in batches if I'm making a large amount. Crowding drops the pan temperature and the vegetables release water instead of getting that char.
Can I make the stir fry sauce ahead of time?
I mix up a double or triple batch of the sauce and keep it in a jar in my fridge for up to 2 weeks. It's just soy sauce, vinegar, and garlic, so it stays fresh. When dinner hits, I grab the jar, add ginger and sesame oil if I'm feeling it, and pour it straight in the pan. Saves me about 5 minutes on an already fast meal.
Can I use ground turkey instead of chicken thighs?
I've made this with ground turkey plenty of times and it works great. The cook time is actually shorter since you're browning ground meat instead of diced pieces. I break it into small crumbles in the hot pan, cook it through, then add the vegetables and sauce the same way. The texture is different (more like a loaded rice bowl) but my family doesn't complain.
What's the best oil for high-heat stir fry?
I use avocado oil because it has a high smoke point and neutral flavor. Peanut oil is the traditional choice and adds a subtle nutty taste that I like with this sauce. Canola and vegetable oil work too. The key is avoiding olive oil or butter here, both have lower smoke points and will burn before the pan gets hot enough for a proper sear.
How to season chicken for stir fry?
I don't pre-season my chicken at all. The soy sauce, vinegar, garlic, ginger, and sesame oil do all the work once everything is in the pan together. If I'm using chicken breast (which is leaner), I'll sometimes toss it in a light coating of soy sauce before cooking to add flavor from the start. But with thighs, the natural fat keeps everything flavorful on its own.
What can I add to stir fry for extra flavor?
My base sauce is soy sauce, vinegar, and garlic. From there, I build depending on my mood. Fresh ginger and sesame oil are my most common additions. When I want heat, I add red pepper flakes or a spoonful of chili garlic sauce. Fish sauce adds umami depth (a little goes a long way). Peanut butter makes it richer and almost satay-like. I also love finishing with a squeeze of fresh lime, or try it with my keto ramen broth as the liquid base for something completely different.
Good but needed an extra 5 minutes to get the chicken fully cooked through
Good catch. I find chicken breast thickness makes a huge difference here. If they're over 1/2 inch thick, I butterfly them first so everything cooks evenly in the 12-14 minute range.