Easy High-Protein Chicken and Broccoli Stir Fry (Healthy & Fast!)

It is 6pm. You are tired. Dinner needs to happen fast. This Chicken and Broccoli Stir Fry is your new weeknight hero.

It delivers a fresh, healthy meal in just 25 minutes. You get all the flavor of takeout without the heavy oils. This recipe is perfect for a healthy reset after a busy weekend.

Why This Recipe Is a Winner

This dish is a lifesaver for busy families. It is incredibly high in protein and keeps you feeling full. You only need one pan, which means cleanup is a total breeze.

The sauce is savory, light, and much better than bottled versions. It fits perfectly into your weekly meal prep routine. Your kids will even love the tender, saucy broccoli florets!

Simple Cooking Method

Making this stir fry is very straightforward. You simply sear the chicken and steam the broccoli in the same pan. The magic happens when you whisk the easy ginger sauce together. Even if you are a beginner, you can master this meal tonight.

Ingredients You’ll Need

These are mostly pantry staples that you likely have on hand right now.

• 1.5 lbs boneless skinless chicken breast, cut into 1-inch cubes
• 4 cups fresh broccoli florets
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon fresh ginger, minced
• 3 cloves garlic, minced
• 1 tablespoon cornstarch
• 2 tablespoons water
• 1 tablespoon avocado oil
• 0.25 teaspoon red pepper flakes

Step-by-Step Directions

1. Whisk soy sauce, oyster sauce, rice vinegar, sesame oil, ginger, and garlic in a small bowl.
2. In a separate small container, mix cornstarch and water to create a slurry.
3. Heat avocado oil in a large wok or skillet over high heat until shimmering.
4. Add chicken cubes and sear for 3 to 4 minutes until browned and cooked through.
5. Remove chicken from the pan and set it aside for a moment.
6. Add broccoli and 2 tablespoons of water to the pan; cover to steam for 2 minutes.
7. Return chicken to the pan and pour in the prepared sauce mixture.
8. Stir in the cornstarch slurry and toss for 1 to 2 minutes until the sauce thickens.
9. Garnish with red pepper flakes and serve while it is hot and fresh.

Best Ways to Enjoy It

Serve this over a bed of fluffy brown rice. For a lower-carb option, try cauliflower rice instead. The sauce soaks into the grains beautifully. Set the table, take a breath, and enjoy a nourishing meal with your family.

Storage & Reheating

This stir fry stores wonderfully in the fridge for up to four days. Use airtight containers to keep it fresh for weekday lunches. Reheat it in the microwave for about two minutes. You can also toss it back in a skillet for a few minutes. It stays tender and delicious even on day three.

Tips for Best Results

• Don’t skip the cornstarch slurry for that glossy, thick sauce.
• Cut your chicken into uniform pieces so they cook evenly.
• Use fresh ginger for the brightest flavor possible.
• Prep all your ingredients before you turn on the stove.
• Add a splash of water if the sauce gets too thick.
• Swap avocado oil for any high-heat oil you have.
• Steam the broccoli just until it is bright green and crisp.

Ways to Switch It Up

• Add sliced bell peppers or snap peas for extra crunch.
• Use shrimp or tofu instead of chicken for variety.
• Top with toasted sesame seeds or sliced green onions.
• Swap soy sauce for liquid aminos to make it gluten-free.

Common Questions

Can I use frozen broccoli?

Yes, you can use frozen broccoli florets. Thaw them first or steam them slightly longer in the pan. Be sure to drain any excess water so the sauce stays thick.

How do I keep the chicken tender?

Avoid overcooking the chicken by removing it as soon as it hits 165°F. Searing it quickly over high heat locks in the juices. Adding it back at the end keeps it moist.

I hope this simple stir fry brings a little calm to your busy weeknight. It is proof that healthy eating can be fast, easy, and totally delicious. Enjoy every bite!

— Katie Wood

Print Recipe

Healthy Low Calorie Chicken and Broccoli Stir Fry

Prep Time15 minutes mins

Cook Time10 minutes mins

Total Time25 minutes mins

Servings: 4 servings

Calories: 285kcal

Ingredients

• 1.5 lbs boneless skinless chicken breast, cut into 1-inch cubes
• 4 cups fresh broccoli florets
• 2 tablespoons low -sodium soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon fresh ginger, minced
• 3 cloves garlic , minced
• 1 tablespoon cornstarc h
• 2 tablespoons wate r
• 1 tablespoon avocado oil
• 0.25 teaspoon red pepper flakes

Instructions

• Whisk soy sauce, oyster sauce, rice vinegar, sesame oil, ginger, and garlic in a small bowl to create the sauce base.
• In a separate small container, mix cornstarch and water to create a slurry.
• Heat avocado oil in a large wok or skillet over high heat until shimmering.
• Add chicken cubes to the hot pan and sear for 3 to 4 minutes until browned and the internal temperature reaches 165 degrees Fahrenheit. Remove chicken and set aside.
• Add broccoli florets and 2 tablespoons of water to the same pan; cover immediately with a lid to steam for 2 minutes until tender-crisp.
• Remove the lid, return the chicken to the pan, and pour in the sauce mixture.
• Stir in the cornstarch slurry and toss continuously for 1 to 2 minutes until the sauce thickens and coats the chicken and broccoli.
• Garnish with red pepper flakes if desired and serve immediately.