Keto Chicken Stir Fry

 


Quality keto cooking doesn’t have to be a time-consuming chore. Though some recipes recommend special gadgets, multiple pans, and uncommon ingredients, these are not essential for a delicious keto-friendly meal.

All it takes is the right combination of low-carb ingredients and simple steps to create a satisfying and healthy keto dish in 30 min or less. We’ll show you how with this keto stir fry recipe.



The Secret to a Good Keto Stir Fry: 3 Components & 3 Steps

Stir fry recipes usually contain three key components: veggies, protein, and sauce. To keep it keto, we will be using low-carb vegetables and sugar-free, starch-free sauce.

You’ll cook them into a delicious keto meal using this three-step process:

1. Prep

Cut the veggies and meat into similar sized pieces and get them ready for cooking. In this recipe, you’ll be prepping the meat with a delicious and quick marinade that doubles as your keto stir fry sauce.

In general, your meat to vegetable/mushroom ratio will be anywhere between  1 to 1 and 1 to 2. For example, with this keto stir fry, we call for 1.5 pounds of chicken thighs with roughly 1.5 pounds of low-carb vegetables + mushrooms.

2. Cook the vegetables and meat separately.

Adding everything to the pan at once will yield you a limp and watery stir fry. This is why it is best to cook meat and vegetables separately before bringing them together. Follow the tips in the next section to cook them to your preference.

3. Combine, cook together, and garnish.

This is when you can finally bring everything together with your keto stir fry sauce. Simply combine, cook the mushrooms through, plate, and garnish.

How to Store Your Keto Chicken Stir Fry Leftovers

This recipe is so filling that you’ll probably have leftovers. If you plan to eat it again in the next 3-4 days, simply cover and store it in the fridge.

For a longer-term option, put your stir fry servings in air-tight containers and freeze them for up to 3 months. Keep in mind, however, the freezing process can cause the vegetables to get mushier.

FAQs about Keto Stir Fry Ingredients

Even on the keto diet, there are plenty of ingredients you can add to your stir fry. Below you’ll find the answers to some commonly asked ingredient questions:

Can I Use Other Vegetables?

Yes, but only if you keep it keto-friendly. For example, some great low-carb stir fry vegetables are zucchini, green beans, spinach, and cauliflower.

For more options, check out our list of keto-friendly vegetables. (Don’t forget to consider the carb content and cooking time of your chosen vegetables.)

What About Frozen Vegetables?

If you don’t mind the fact that they won’t be as crisp, frozen veggies are an excellent option for your keto stir fry as well. In fact, your local grocery store may even carry frozen stir fry vegetables.

Can I Use Shrimp, Beef, or Steak in My Keto Stir Fry?

Ground meat, shrimp, steak, chicken breast, and virtually any other meat will work well with this recipe.

If you’d like to customize your stir fry even more, check out these keto recipes for inspiration:

Yields 4 servings of Keto Stir Fry

THE PREPARATION:

 

1.5 pound bone-in, skin-on chicken thighs, de-boned and cut into slices

2 whole garlic cloves, minced

1 tablespoon ginger, peeled and grated

1/4 cup soy sauce, use tamari or coconut aminos if avoiding soy

1 tablespoon apple cider vinegar

3 tablespoon avocado oil

1 medium onion, chopped

7 ounce broccoli

1/2 medium red bell pepper, sliced

3 ounce cremini mushrooms, sliced

2 teaspoon sesame oil

1/2 teaspoon red pepper flakes

 

THE EXECUTION:


1. Prep all ingredients so that they are ready to use.

 


2. Marinate chicken in garlic, ginger, soy sauce, and vinegar.

 


3. Add half of the avocado oil in a pan (or wok) over high heat. Once hot, add the onion and cook for 1-2 minutes or until soft, then add the red bell pepper and broccoli.

 


4. Once broccoli is cooked, but still crisp, remove the vegetables from the pan and place in a bowl. Set aside.

 


5. Drain the chicken from the marinade (keeping the marinade to add later). Add the remaining avocado oil to your pan (or wok) and once hot, add the chicken. Cook the chicken over high heat until completely cooked through, about 4-6 minutes.

 


6. Once the chicken is cooked, add all remaining ingredients into the pan (including the pre-cooked vegetables and marinade).

 


7. Cook for 3-4 minutes more, until the mushrooms are al dente and sauce has reduced. Serve hot and enjoy!

 


Note

This makes a total of 4 servings of Keto Stir Fry. Each serving comes out to be 521 calories, 38.5g fats, 7g net carbs, and 33.6g protein.

 

Nutrition

Calories

Fat

Carbs

Fiber

Net Carbs

Protein

1.5 Lb Bone-In, Skin-On Chicken Thighs

1440

102

0

0

0

120

2 Garlic Cloves

8.9

0

2

0.1

1.9

0.4

1 Tablespoon Ginger

5.5

0.1

1.2

0.1

1.1

0.1

1/4 Cup Soy Sauce

34

0.4

3.1

0.5

2.6

5.2

1 Tablespoon Apple Cider Vinegar

3

0

0

0

0

0

3 Tablespoon Avocado Oil

364

41

0

0

0

0

1 Medium Onion

41

0.2

9.5

1.3

8.2

1.3

7 Ounce Broccoli

69

0.8

14

6.5

7.5

4.7

1/2 Medium Red Bell Pepper

16

0.1

3.8

0.7

3.1

0.5

3 Ounce Cremini Mushrooms

19

0.1

3.7

0.5

3.2

2.1

2 Teaspoon Sesame Oil

80

9.1

0

0

0

0

1/2 Teaspoon Red Pepper Flakes

3

0.1

0.5

0.2

0.3

0.1

Totals

2083.4

153.9

37.8

9.9

27.9

134.4

Per Serving (/4)

520.9

38.5

9.5

2.5

7.0

33.6

 

 


 

THE PREPARATION:

1.5 pound bone-in, skin-on chicken thighs, de-boned and cut into slices

2 whole garlic cloves, minced

1 tablespoon ginger, peeled and grated

1/4 cup soy sauce, use tamari or coconut aminos if avoiding soy

1 tablespoon apple cider vinegar

3 tablespoon avocado oil

1 medium onion, chopped

7 ounce broccoli

1/2 medium red bell pepper, sliced

3 ounce cremini mushrooms, sliced

2 teaspoon sesame oil

1/2 teaspoon red pepper flakes

THE EXECUTION:

1. Prep all ingredients so that they are ready to use.

 

2. Marinate chicken in garlic, ginger, soy sauce, and vinegar.

 

3. Add half of the avocado oil in a pan (or wok) over high heat. Once hot, add the onion and cook for 1-2 minutes or until soft, then add the red bell pepper and broccoli.

 

4. Once broccoli is cooked, but still crisp, remove the vegetables from the pan and place in a bowl. Set aside.

 

5. Drain the chicken from the marinade (keeping the marinade to add later). Add the remaining avocado oil to your pan (or wok) and once hot, add the chicken. Cook the chicken over high heat until completely cooked through, about 4-6 minutes.

 

6. Once the chicken is cooked, add all remaining ingredients into the pan (including the pre-cooked vegetables and marinade).

 

7. Cook for 3-4 minutes more, until the mushrooms are al dente and sauce has reduced. Serve hot and enjoy!

 

Note

This makes a total of 4 servings of Keto Stir Fry. Each serving comes out to be 521 calories, 38.5g fats, 7g net carbs, and 33.6g protein.


*

Post a Comment (0)
Previous Post Next Post