Stir Fry Chicken and Vegetables

For a meal that fuels your body without weighing you down, this recipe is a perfect balance of lean protein and crisp, colorful produce. The key is a light, glossy sauce that coats every bite of this stir fry chicken and vegetables, making healthy eating truly delicious.

I think we all have those nights. The clock is ticking, stomachs are rumbling, and the siren call of takeout menus gets louder by the minute. That used to be my weekly struggle until I perfected this one pan wonder. This stir fry chicken and vegetables became my kitchen’s secret weapon, a reliable answer to the question of what’s for dinner that feels both nourishing and deeply satisfying. It’s the kind of meal that proves a quick healthy dinner recipe doesn’t have to be bland or boring. With a little prep and a hot pan, you can have a vibrant, flavor-packed dish on the table faster than delivery could ever arrive. It’s comfort food, made easy, and it’s waiting for you right here.

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Ingredients List for Stir Fry Chicken and Vegetables

This stir fry chicken and vegetables recipe shines because of its simple, fresh components. You likely have most of these in your kitchen already, making it a true pantry hero.

For the Chicken & Marinade:

• 1.5 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon cornstarch
• 1 teaspoon toasted sesame oil
• ½ teaspoon black pepper

For the Stir Fry Sauce:

• ⅓ cup low-sodium chicken broth or water
• ¼ cup soy sauce (or tamari)
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• ½ teaspoon red pepper flakes (optional, for heat)

For the Vegetables:

• 1 tablespoon neutral oil (like avocado or vegetable), divided
• 1 medium bell pepper (any color), sliced
• 1 medium onion, sliced
• 2 cups broccoli florets
• 1 cup snap peas or sugar snap peas
• 2 medium carrots, julienned or thinly sliced

Smart Swaps & Tips:

• Protein: Swap chicken for shrimp, thinly sliced beef, or cubed tofu for a vegetarian version.
• Vegetables: This is your canvas! Use what you have. Zucchini, mushrooms, cabbage, or baby corn all work beautifully. It’s a great way to clear out the veggie drawer.
• Sauce: For a lighter touch, you can reduce the honey by half. For a tangier kick, a squeeze of fresh lime juice at the end is magical.

Timing for Your Stir Fry Chicken and Vegetables

One of the biggest wins with this stir fry chicken and vegetables is how it respects your time. A little prep upfront leads to lightning-fast cooking.

• Prep Time: 15 minutes (includes chopping and making the sauce)
• Cook Time: 10 minutes
• Total Time: 25 minutes

That’s right—from fridge to table in about 25 minutes. It’s genuinely faster than waiting for pizza, and you control every ingredient that goes into it. This efficiency makes it a top contender not just for dinner, but also for next-day lunch recipes you’ll actually look forward to.

Step-by-Step Instructions

The magic of a great stir fry lies in the method: high heat, quick cooking, and keeping things moving. Follow these steps for perfect results every time.

Step 1: Prep is Everything

Before you even turn on the stove, have everything ready. This is called mise en place, and it’s the golden rule of stir-frying. Cut all your vegetables into uniform sizes so they cook evenly. Whisk the stir fry sauce ingredients in a small bowl until the cornstarch is fully dissolved. Toss the chicken pieces with its marinade ingredients in a separate bowl. Having it all lined up means no frantic searching mid-cook.

Step 2: Cook the Chicken

Heat half the oil in a large wok or skillet over medium-high heat until it shimmers. Add the marinated chicken in a single layer, letting it sear undisturbed for 1-2 minutes to get a nice color. Then, stir and cook until no longer pink, about 4-5 minutes total. Remove the chicken to a clean plate. This prevents overcooking and ensures juicy bites in your final stir fry chicken and vegetables.

Step 3: Stir Fry the Vegetables

Add the remaining oil to the hot pan. Toss in the onions and carrots first, as they take a bit longer to soften. Stir-fry for 2 minutes. Then add the bell pepper, broccoli, and snap peas. Continue cooking for another 3-4 minutes, until the vegetables are vibrant and crisp-tender. You want that satisfying crunch!

Step 4: Bring It All Together

Push the vegetables to the sides of the pan, creating a well in the center. Give your prepared sauce a quick re-whisk (the cornstarch settles) and pour it into the center. Let it bubble and thicken for 30-60 seconds—you’ll see it turn glossy. Now, add the cooked chicken back in and toss everything together until every piece of chicken and every vegetable is beautifully coated in that savory, glossy sauce. Heat through for one final minute.

Step 5: Serve Immediately

A perfect stir fry chicken and vegetables is best enjoyed right away, while the veggies are still crisp and the sauce is piping hot. Spoon it over a bed of steamed rice, cauliflower rice, or noodles.

Nutritional Information

This stir fry chicken and vegetables is a balanced meal that delivers on both flavor and nutrition. The following is an estimate for one serving (about 1.5 cups of stir fry), without rice.

• Calories: ~320
• Protein: 35g
• Carbohydrates: 22g
• Fat: 10g
• Fiber: 4g

This dish is an excellent source of lean protein from the chicken, and the colorful vegetable mix provides vitamins A and C from the bell peppers and carrots, along with antioxidants. Using low-sodium soy sauce and controlling the sauce ingredients makes this a much healthier choice than most restaurant versions, fitting perfectly into a rotation of healthy food dishes.

Equipment Needed

You don’t need fancy gear for this stir fry chicken and vegetables. A regular kitchen setup works perfectly.

• A Large Wok or Skillet: A wok’s high sides are ideal, but a large 12-inch skillet works great too. The key is surface area.
• Sharp Knife & Cutting Board: For easy, safe chopping.
• Mixing Bowls: A few small ones for prepping the sauce, marinade, and chopped veggies.
• Whisk or Fork: For blending the sauce smoothly.
• Measuring Spoons & Cups: For accuracy, especially with the sauce balance.
• Tongs or a Sturdy Spatula: For tossing and stirring efficiently over high heat.

Why You’ll Love This Stir Fry Chicken and Vegetables

This recipe earns a permanent spot in your dinner rotation for so many reasons.

• Regular Kitchen, Regular Time, Great Results: No special skills required. It’s a straightforward process that yields restaurant-quality flavor at home.
• The Ultimate Clean-Out-The-Fridge Meal: Got a lonely bell pepper and some broccoli? This recipe welcomes them. It’s adaptable and reduces food waste.
• Perfect for Meal Prep: This stir fry chicken and vegetables stores and reheats beautifully, making it a superstar for weekly lunch recipes. Simply pack it with rice for ready-to-go meals.
• Family-Friendly & Customizable: Kids can pick their favorite veggies, and you can adjust the sauce’s sweetness or heat to please everyone at the table.
• Flavor First, Fuss Never: The sauce is the star—savory, slightly sweet, and clinging to every ingredient. It transforms simple components into a cohesive, delicious dish.

Healthier Alternatives for the Recipe

This stir fry chicken and vegetables framework is incredibly flexible. Here’s how to tweak it for different dietary needs without sacrificing taste.

• Gluten-Free: Use tamari or a certified gluten-free soy sauce instead of regular soy sauce. Double-check that your broth is also gluten-free.
• Lower-Carb / Keto: Replace the honey in the sauce with a keto-friendly sweetener like monk fruit or erythritol. Serve over cauliflower rice or zucchini noodles instead of regular rice.
• Dairy-Free: This recipe is naturally dairy-free as written!
• Higher Protein: Increase the chicken portion slightly, or add a handful of edamame beans with the vegetables.
• Lower Sodium: Use liquid aminos or a low-sodium soy sauce, and consider reducing the total sauce quantity slightly, adding a splash of water or extra broth if needed.

Serving Suggestions

While this stir fry chicken and vegetables is a complete meal over rice, a few simple additions can make it feel extra special.

• The Classic Base: Fluffy white or brown jasmine rice is the perfect partner to soak up the delicious sauce. For a different twist, try it with quinoa or soba noodles.
• Garnish for Flair & Crunch: A sprinkle of sesame seeds, sliced green onions, or a few chopped peanuts or cashews adds wonderful texture and visual appeal.
• Simple Sides: A light cucumber salad or a simple miso soup would complement these Asian-inspired flavors beautifully, creating a more expansive meal.
• For a Heartier Meal: If you’re craving other chicken-centered dinners with different flavor profiles, my Creamy Lemon Garlic Chicken offers a rich, comforting option, while these Honey Mustard Chicken Thighs bring a sweet and tangy twist to the table.

Common Mistakes to Avoid

A few small tweaks can take your stir fry chicken and vegetables from good to absolutely great.

1. Overcrowding the Pan: Adding all the ingredients at once steams them instead of searing them. Cook in batches if needed. A single layer is key for that perfect caramelization.
2. Undissolved Cornstarch: If you don’t whisk the cornstarch into the cold liquid thoroughly, you’ll get clumps of gelatinous sauce instead of a smooth, glossy coating. Take that extra 10 seconds to whisk it well.
3. Overcooking the Vegetables: The goal is crisp-tender, not mushy. They should still have a bit of bite. Remember, they’ll cook a little more when you toss them with the hot sauce at the end.
4. Using Low Heat: A stir fry needs high, consistent heat to cook quickly and develop flavor. Make sure your pan is properly hot before adding the oil, and then the food.
5. Skipping the Marinade: The quick marinade with cornstarch is a pro tip. It tenderizes the chicken and helps the sauce cling to it later. Don’t skip this simple step.

Storing Tips for the Recipe

This stir fry chicken and vegetables is a meal prep dream. Here’s how to keep it tasting fresh.

• Refrigerating Leftovers: Allow the stir fry to cool completely, then store in an airtight container in the refrigerator for up to 3-4 days.
• Freezing: You can freeze this dish for up to 2 months. Portion it into freezer-safe containers. Note that the vegetables will be softer upon thawing, but the flavor will still be excellent.
• Reheating: The best method is to reheat it in a skillet over medium heat with a tiny splash of water or broth to loosen the sauce. You can also microwave it in 60-second intervals, stirring between each, until hot throughout.
• Lunch Prep: Pack single servings with rice in separate containers. It reheats perfectly in a microwave at the office, making for fantastic lunch recipes all week long. For another great make-ahead lunch idea featuring chicken and veggies, my Pesto Chicken Pasta Salad is a refreshing, no-cook option.

Conclusion

At the end of a busy day, there’s something profoundly comforting about creating a wholesome, delicious meal in under 30 minutes. This stir fry chicken and vegetables is more than just a recipe; it’s a reliable strategy for eating well, saving time, and enjoying the process. It proves that healthy food dishes can be the most crave-worthy ones on your table. Simple ingredients, warm memories—that’s what home cooking is all about.

I hope this recipe brings as much ease and joy to your kitchen as it has to mine. If you’re looking for other ways to enjoy chicken in globally inspired dishes, my Thai Coconut Chicken Soup is a wonderfully aromatic and comforting option. And for a truly easy, no-pan-cleanup dinner, you have to try my Sheetless Chicken Fajita Bowl.

Let me know how your stir fry turns out in the comments below! And if you share a photo of your creation, don’t forget to tag @HarmonyMeal. Happy cooking.

FAQs about Stir Fry Chicken and Vegetables

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