Chicken and broccoli stir fry healthy recipes are quickly becoming a favorite for anyone craving bold flavor without the extra calories. When I first started cooking healthy meals at home, I needed something quick, delicious, and satisfying—and this stir fry was my breakthrough dish.
Packed with lean protein, fresh vegetables, and flavorful aromatics, this quick healthy dinner feels indulgent but supports a clean lifestyle. In fact, as the interest in healthy Asian-inspired meals keeps rising across the U.S., this dish has become a go-to for busy weeknights.

Looking for a better-than-takeout alternative that’s gluten-free, low-calorie, and meal-prep friendly? This chicken and broccoli stir fry healthy recipe ticks every box.
Table of Contents
What Makes This Chicken and Broccoli Stir Fry Healthy?
When we talk about a chicken and broccoli stir fry healthy version, it’s not just about cutting calories—it’s about using whole ingredients that nourish your body while satisfying your cravings. This dish is a standout for anyone looking to balance taste with smart eating. Here’s why it works:
It Starts with Lean Protein
Chicken breast is naturally high in protein and low in fat, making it a top choice for anyone watching calories. Unlike deep-fried takeout options, this low calorie stir fry uses thinly sliced chicken that cooks quickly and evenly, retaining its juiciness without needing heavy oils or breading.
If you’re more into juicy cuts, you can easily swap for chicken thighs—still healthy, especially when skinless, and rich in flavor.
Packed with Fresh, Fiber-Rich Veggies
Broccoli isn’t just a stir fry staple—it’s loaded with fiber, antioxidants, and vitamins like C and K. Using fresh broccoli florets instead of frozen ensures better texture and nutrients. Plus, pairing chicken with broccoli keeps the meal balanced, light, and satisfying.
Boosted with Clean, Natural Flavors
Rather than using pre-packaged, high-sodium sauces, we flavor this dish naturally with:
- Fresh garlic – known for its immune-boosting compounds
- Grated ginger – supports digestion and gives a warm bite
- Low-sodium soy sauce – for depth without the sodium overload
- Optional swaps – like tamari or coconut aminos for a gluten-free chicken stir fry
This combination delivers bold umami without weighing down your body—or your arteries.
Healthier Oil Choices
Traditional stir fries often rely on vegetable or canola oils. We skip that. This recipe uses extra virgin olive oil, which is full of heart-healthy fats and antioxidants. The result? A skinny taste chicken recipe that still hits all the flavor notes.
If you’re building a weekly meal plan, this chicken and broccoli stir fry healthy recipe is one of the easiest to batch-cook without compromising on quality or nutrition.

Healthy Chicken and Broccoli Stir Fry
Ingredients
- 2 boneless, skinless chicken breasts, thinly sliced
- 3 cups fresh broccoli florets
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons olive oil, divided
- 3 tablespoons low-sodium soy sauce (or tamari)
- 1 teaspoon cornstarch (optional, for thickening)
- 1/4 cup water or chicken broth
- 2 tablespoons Kikkoman stir fry sauce (optional)
- Sesame seeds or chopped green onions, for garnish
Instructions
- Prep all ingredients: slice chicken, chop broccoli, mince garlic, and grate ginger.
- In a bowl, mix 1 tbsp soy sauce, 1 tsp olive oil, and 1 tsp cornstarch. Toss with chicken and let marinate 10–15 minutes.
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken in a single layer and cook 2–3 minutes per side until browned and cooked through. Remove from pan.
- Add broccoli and a splash of water or broth. Cover and steam 2–3 minutes until crisp-tender.
- Add garlic and ginger. Stir quickly to release aroma, about 30 seconds.
- Return chicken to pan. Pour in sauce mixture (soy sauce, water/broth, optional stir fry sauce, and cornstarch). Stir to coat and cook 1–2 minutes until sauce thickens.
- Garnish with sesame seeds or green onions and serve hot.
Nutrition
Check out this Chicken and Broccoli Stir Fry with Noodles for a hearty, high-protein variation that brings extra comfort to your weeknight dinner.
Ingredients You’ll Need for Chicken and Broccoli Stir Fry Healthy Recipe

One of the best parts of making a chicken and broccoli stir fry healthy is how few ingredients it takes to deliver restaurant-quality results. You’ll find most of these in your pantry or local grocery store. These clean, whole ingredients help keep the meal nutritious while maximizing flavor.
Whether you’re cooking for one or meal prepping for the week, this list covers everything you need to make a satisfying gluten-free chicken stir fry or your own twist on a skinny taste chicken recipe.
Here’s what you’ll need:
Ingredient | Purpose & Notes |
---|---|
Chicken breast | Lean protein source; slice thinly for fast, even cooking |
Fresh broccoli florets | Rich in fiber and nutrients; provides a crisp texture |
Garlic (minced) | Adds savory depth and immune-boosting properties |
Fresh ginger (grated) | Enhances flavor with a warm kick; aids digestion |
Olive oil | Heart-healthy cooking fat that replaces heavy oils like vegetable oil |
Low-sodium soy sauce | Brings umami flavor with less salt; use tamari or coconut aminos if gluten-free |
Cornstarch (optional) | Helps thicken the stir fry sauce for that glossy, restaurant-style texture |
Water or chicken broth | Used to thin out sauce while keeping flavor concentrated |
Kikkoman stir fry sauce | (Optional) For bold flavor, especially when short on time |
Sesame seeds or green onions | Garnish for crunch and freshness |
You can also throw in bell peppers, snap peas, or carrots if you want to add more color and nutrients to your plate. And if you’re cutting back on carbs, serve it over cauliflower rice for a completely low-carb stir fry experience.
Because it’s made with fresh, whole ingredients and skips the processed junk, this chicken and broccoli stir fry healthy recipe is a perfect choice for clean eating—even when you’re in a rush.
Step-by-Step Cooking Instructions for Chicken and Broccoli Stir Fry Healthy Recipe
Cooking a chicken and broccoli stir fry healthy meal doesn’t have to be complicated. In fact, once your ingredients are prepped, it takes less than 20 minutes from pan to plate. Follow this easy stir fry method to get that perfect, crisp-tender texture and bold flavor that rivals any takeout—minus the excess oil and sodium.
This guide is perfect for both beginners and seasoned home cooks, especially if you’re looking for weeknight chicken recipes that are fast, filling, and family-friendly.
1. Prep Your Ingredients Ahead
Start by preparing everything before you heat the pan. Stir frying is fast, and having your ingredients ready to go is key.
- Slice chicken breast thinly across the grain for tenderness and quick cooking.
- Chop broccoli into uniform florets so they cook evenly.
- Mince garlic and grate fresh ginger for that aromatic flavor base.
- Mix your sauce in a bowl: soy sauce (or tamari), water or broth, garlic, ginger, and cornstarch (optional).
If you’re looking for a dependable meal that fits clean eating habits, this chicken and broccoli stir fry healthy recipe starts with smart prep and ends with real results.
2. Marinate the Chicken for Extra Moisture
Combine the sliced chicken with:
- 1 tablespoon low-sodium soy sauce or tamari
- 1 teaspoon olive oil
- 1 teaspoon cornstarch
Let it sit for 10–15 minutes. This quick marinade helps keep the chicken juicy and gives it a slight glaze when cooked—one of the secrets to a restaurant-style stir fry.
3. Cook in Layers for Best Results
Pro tip: Don’t overcrowd the pan! If you’re doubling the recipe, cook in batches to maintain high heat and great texture.
Step-by-Step Cooking:
- Heat 1 tablespoon olive oil in a large wok or non-stick skillet over medium-high heat.
- Add the chicken in a single layer. Let it sear for 2–3 minutes, flip, and cook for another 2–3 minutes until browned and just cooked through. Remove and set aside.
- Add broccoli and a splash of water or broth. Cover and steam for 2–3 minutes until crisp-tender.
- Add garlic and ginger, stirring quickly to release flavor—about 30 seconds.
- Return chicken to the pan. Pour in the sauce, stir everything together until coated and heated through. Cook another 1–2 minutes until the sauce thickens.
This easy stir fry method guarantees flavor-packed results with minimal effort. Plus, the short cooking time helps preserve nutrients—one more reason why this chicken and broccoli stir fry healthy recipe is a weeknight winner.
Common Mistakes to Avoid
Avoid these pitfalls for the best texture and flavor:
- Overcrowding the pan: This causes steaming instead of searing. Always stir fry in batches if needed.
- Skipping the marinade: It helps lock in moisture and flavor.
- Overcooking the broccoli: It should be tender, not mushy. Bright green = perfectly done.
- Using high-sodium sauces: Stick with low-sodium options or gluten-free alternatives like coconut aminos.
Try this Chinese Chicken and Broccoli Stir Fry recipe, packed with traditional aromatics and bold sauces that stay true to Asian cuisine.
Expert Tips for Customizing Your Chicken and Broccoli Stir Fry Healthy
One of the best things about a chicken and broccoli stir fry healthy dish is how easy it is to tweak it to suit your taste, lifestyle, or pantry. Whether you’re keto, low-carb, vegetarian-ish, or just bored of the same ol’ flavors, this dish adapts beautifully.
These tips are ideal for customizing your next stir fry into a version that’s even more satisfying and aligned with your goals.
Swap Chicken Breast with Thighs
If you love a juicier bite, chicken thighs are your best friend. They contain slightly more fat than breast meat but still qualify as a healthy protein choice when skinless. Plus, they stay moist even if slightly overcooked—great for beginners.
Using thighs also transforms this into a stir fry with chicken thighs option that delivers deeper, richer flavor.
Add More Veggies for Color and Nutrition
While broccoli is the star, don’t be afraid to bring in other stir fry-friendly vegetables. Some of our favorites include:
- Red and yellow bell peppers – add sweetness and color
- Snap peas – crisp and slightly sweet
- Shredded carrots – quick-cooking and vibrant
- Baby corn or mushrooms – for umami
These additions not only enhance taste but also increase the fiber content—making your chicken and broccoli stir fry healthy and satisfying.
Try Low-Carb Alternatives
Want to keep things keto or reduce refined carbs? Here are great swaps:
- Cauliflower rice – light, fluffy, and pairs perfectly with the sauce
- Zucchini noodles (zoodles) – another low-carb base that soaks up flavor
- Shirataki noodles – ultra-low calorie and gluten-free
Using these options turns your meal into a low-carb stir fry that supports weight management goals without missing out on flavor.
Add Some Heat
If you like your food with a kick, spice it up with:
- A dash of red chili flakes
- A swirl of sriracha or chili garlic sauce
- Fresh Thai chili slices (for heat seekers!)
This small change gives your stir fry a bolder, restaurant-like profile.
Meal Prep Like a Pro
Looking for long-term meal success? This dish is great for meal prep stir fry sessions:
- Make a double batch and portion into containers for lunch
- Pair with rice, quinoa, or cauliflower rice for a full meal
- It reheats well and stays fresh for up to 4 days in the fridge
Looking to stay on track with your health goals? Add this chicken and broccoli stir fry healthy recipe to your meal prep rotation for effortless clean eating all week long.
Sauce Options for Flavor Boost in Chicken and Broccoli Stir Fry Healthy Recipe
Let’s face it—sauce makes the stir fry. Even the healthiest ingredients can fall flat without the right flavor support. That’s why having a few go-to sauce options can take your chicken and broccoli stir fry healthy dish from basic to unforgettable.
Below are delicious ways to elevate your stir fry while keeping it clean and nutritious.
Garlic Sauce (Simple and Savory)
This one’s a favorite for its simplicity and depth of flavor:
Ingredients:
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp water or chicken broth
- 1 tsp sesame oil
- 2 cloves garlic, minced
- Optional: ½ tsp cornstarch for thickening
Just mix it and pour into your stir fry in the last 2 minutes of cooking. The garlic flavor shines and coats everything beautifully.
Soy-Ginger Sauce (Bright and Balanced)
This sauce is ideal if you want something a bit tangy with a touch of warmth.
Ingredients:
- 2 tbsp tamari or soy sauce
- 1 tbsp grated fresh ginger
- 1 tsp honey or maple syrup (for sweetness)
- 1 tbsp rice vinegar
- Optional: dash of chili flakes
Great for when your chicken and broccoli stir fry healthy dinner needs just a bit more complexity.
Teriyaki-Style Sauce (Sticky and Sweet)
This is a healthier spin on takeout-style teriyaki. For a shortcut, many home cooks love using Natasha’s Kitchen teriyaki chicken recipe as a base. You can also make your own:
Homemade version:
- 2 tbsp soy sauce or tamari
- 1 tbsp honey
- 1 tbsp mirin or rice vinegar
- ½ tsp garlic and ½ tsp ginger
- Cornstarch slurry to thicken
This creates that shiny, glaze-like finish without being overly sugary like restaurant versions.
Store-Bought Sauce: Kikkoman Stir Fry Sauce Chicken and Broccoli
If you’re short on time, Kikkoman stir fry sauce chicken and broccoli is a dependable, flavorful option that works well in a pinch. It’s bold, balanced, and pairs seamlessly with lean proteins and veggies.
Discover our quick and flavorful Chicken and Broccoli Stir Fry Sauce recipe that balances savory and sweet for a perfect finish.
Nutrition Facts & Calories in Chicken and Broccoli Stir Fry Healthy Meal
Wondering what makes this chicken and broccoli stir fry healthy beyond just the ingredients? Let’s break it down by the numbers. Whether you’re tracking calories, managing macros, or just aiming for cleaner choices, this stir fry delivers big-time in both flavor and nutrition.
Approximate Macros per Serving
(Based on a recipe serving 4, including chicken breast, broccoli, olive oil, and a light soy-based sauce)
Nutrient | Amount per Serving |
---|---|
Calories | 280–320 kcal |
Protein | 30–32g |
Carbohydrates | 12–18g |
Total Fat | 10–13g |
Saturated Fat | 1.5g |
Fiber | 3–4g |
Sodium | ~500mg (with low-sodium soy sauce) |
These numbers make it a standout healthy takeout alternative, especially when you compare it to your average restaurant-style chicken stir fry that can easily exceed 700+ calories and is often loaded with sugar and sodium.
Compared to Skinny Taste Orange Chicken
While Skinny Taste orange chicken is another great clean option, it usually involves more steps and sweetness. Our stir fry leans more savory, offers fewer carbs, and skips the need for orange juice or extra sweeteners—making it a cleaner, lower-glycemic choice.
Why This Stir Fry Supports a Healthier Lifestyle
- High in protein to support muscle and keep you full
- Low in saturated fats thanks to lean chicken and olive oil
- Low in sugar and processed additives compared to bottled sauces
- Rich in fiber and micronutrients from fresh broccoli and optional veggies
- Versatile for meal prep, low-carb plans, and gluten-free diets
Adding this chicken and broccoli stir fry healthy recipe to your weekly rotation helps simplify clean eating without giving up on flavor or variety.
Explore these Chicken Stir Fry Variations to keep your meal plan interesting with fresh ingredients and global flavors.
Storage & Meal Prep Tips for Chicken and Broccoli Stir Fry Healthy Meals

Meal prep is one of the best ways to stay on track with healthy eating, and this chicken and broccoli stir fry healthy recipe is perfect for that. It’s quick to make, stores well, and reheats beautifully—everything you want in a reliable weekday meal.
Here’s how to get the most out of it for meal prep and leftovers:
How to Store Leftovers
Whether you’re saving a portion from dinner or making a large batch ahead of time, proper storage keeps your stir fry tasting fresh:
- Refrigerator: Store in airtight containers for up to 4 days
- Freezer: Freeze in individual portions (with or without rice) for up to 2 months
- Best Containers: Use BPA-free plastic or glass containers with tight-sealing lids
Label and date your containers to make weekly meal planning easier.
Reheating Instructions
To maintain that restaurant-style texture, follow these reheating tips:
- Microwave: Reheat in 45-second intervals, stirring between, until hot
- Stovetop: Warm in a skillet over medium heat with 1 tsp of water or broth
- Avoid overcooking: Reheat just until warmed through to prevent soggy broccoli
Pro Tip: If frozen, thaw overnight in the fridge before reheating for best results.
Make-Ahead Lunches
This chicken stir fry meal prep idea is ideal for building healthy lunch bowls:
- Serve with brown rice, quinoa, or cauliflower rice
- Add a side of fresh fruit or a hard-boiled egg for extra fuel
- Pack garnishes like green onions or sesame seeds separately for crunch
Don’t miss our complete Chicken and Broccoli Stir Fry guide, with step-by-step instructions, nutrition tips, and serving ideas.
Conclusion: Why Chicken and Broccoli Stir Fry Healthy Is Your New Weeknight Staple
If you’re looking for a flavorful, quick, and nourishing dinner that doesn’t wreck your clean eating goals, this chicken and broccoli stir fry healthy recipe delivers every time.
It’s more than just a simple dish—it’s a versatile, customizable, better-than-takeout solution for anyone aiming to:
- Eat more whole foods
- Cut down on sodium and sugar
- Build a meal prep plan that actually works
- Stay full with lean protein and fiber-rich veggies
From the smart ingredient swaps to the homemade sauce options and meal-prep potential, this dish proves healthy eating doesn’t have to be boring or complicated. With a few pantry staples and 20 minutes, you can serve up something that tastes indulgent and fuels your day.
Join the growing foodie community at Easy Protein Kitchen on Pinterest for daily tips, hacks, and healthy meal ideas.
FAQs About Chicken and Broccoli Stir Fry Healthy Recipes
Is chicken and broccoli healthy to lose weight?
Yes. It’s high in protein and fiber, low in calories—perfect for weight loss.
Can I make this dish gluten-free?
Absolutely. Just swap regular soy sauce for gluten-free tamari or coconut aminos. Both offer that rich, salty flavor without the gluten. Many store-bought sauces—like Kikkoman gluten-free stir fry sauce—are also great alternatives.
To ensure your stir fry stays 100% gluten-free:
Double-check any pre-made sauces or
broths.
Use certified gluten-free cornstarch if thickening your sauce.
How do I keep the chicken moist?
Two main tips:
Slice chicken breast thinly and evenly so it cooks quickly without drying out.
Marinate briefly (10–15 minutes) in a mix of soy sauce, olive oil, and cornstarch. This seals in moisture and gives a slightly glazed finish.
Also, don’t overcook it—stir fry the chicken just until it’s no longer pink and remove it from the pan before cooking the veggies.
What if I don’t have a wok?
No wok? No problem.
A large non-stick skillet or cast-iron pan works just fine. The key is to:
Heat the pan properly before adding ingredients.
Avoid overcrowding, so food sears instead of steams.
Cook in batches if needed, especially for larger portions.
Using the right technique matters more than the pan itself, and your chicken and broccoli stir fry healthy recipe will still turn out flavorful and crisp-tender.
Is a chicken stir-fry healthy for weight loss?
Definitely. When made with lean meat and veggies, chicken stir fry is filling, low in fat, and great for clean eating.