Discover the Ultimate Keto Vegetable Stir Fry: Quick, Customizable & Super Healthy!

Every family needs a reliable dinner option, and stir-fries are a fantastic choice. This keto vegetable stir fry recipe is not only quick and easy, making it perfect for weeknight meals, but it's also incredibly customizable. It features low-carb veggies and tender chicken pan-fried in a savory stir fry sauce. This recipe is a one-pan wonder, ideal for meal prep and ready in 30 minutes or less.

Why This Recipe Works

There are many reasons why this chicken stir fry has become a staple. It comes together quickly in one pan, making it perfect for busy weeknights and easy meal preparation. The combination of great sauce, protein, and veggies makes this stir fry delicious and satisfying.

Key Components of a Keto Stir Fry

Stir fry recipes usually contain three key components: veggies, protein, and sauce. This recipe focuses on using low-carb ingredients to create a healthy and satisfying keto dish.

Ingredients

Here's what you'll need to make this delicious keto stir fry:

Chicken: The recipe calls for chicken, providing an excellent base for the stir fry. Chicken thighs are a great option, offering flavor and tenderness. You can use a different type of meat, just be sure to cook it until it's done.
Coconut flour OR almond flour: Used to lightly coat the chicken.
Oil: Use any oil with a high smoke point, like vegetable or peanut oil. Avocado oil is another great option.
Garlic and ginger: Essential for that classic stir fry flavor. In almost all Asian-inspired recipes, using both fresh garlic and ginger is recommended.
Onion: Adds a savory base to the stir fry.
Broccoli: Fresh, not frozen broccoli, is preferred for the best texture. Cut broccoli into small florets and the rest of the stem into small cubes.
Bell peppers: Contribute color, sweetness, and crunch to the dish.
Other Vegetables: Feel free to mix up the veggies. Summer is the perfect time to enjoy all of your favorite vegetables. Bell peppers, broccoli, carrots, sugar snap peas, and water chestnuts are all great options.
Keto stir fry sauce: The key to a flavorful stir fry.
Sesame oil: Adds a nutty aroma and flavor to the sauce.
Chili paste: Optional but highly recommended for a touch of heat. Use one with no sugar, like sambal oelek. Red chili pepper flakes can also be used.
Soy sauce: Yes, soy sauce is ok with keto, so long as there is no added sugar (which there usually isn’t). You can use soy sauce instead of coconut aminos. However, it is a bit more salty, so keep that in mind when seasoning the dish. Taste, taste, taste.

Step-by-Step Instructions

Here are step-by-step instructions on making this delicious keto chicken stir fry recipe:

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Prep all ingredients: Cut the veggies and meat into similar-sized pieces and get them ready for cooking. Cut chicken into small pieces and all of the vegetables into slices.
Prepare chicken: In a large bowl, mix together the chicken thighs with 1 tablespoon of oil. Add the rest of the ingredients and give everything a nice stir so it is evenly coated.
Cook chicken: Heat a very large sauté pan over medium-high heat for 2 minutes. Add the other tablespoon of oil and heat for another minute. Add chicken in a single layer into the pan and be sure not to overcrowd. Cook for approximately 3 minutes each side until golden brown and crisping up well. Remove from the heat with a slotted spoon and set aside.
Cook vegetables: Add onions to the pan with a big pinch of kosher salt and cook over medium-high heat for 2 minutes, stirring occasionally. Add bell peppers, broccoli, carrots, and sugar snap peas, white parts of the green onions, and cook for another 5-7 minutes until fork tender. I like to throw a lid over the top to make everything come together quicker, stirring every so often. About halfway through this cooking time, stir in the water chestnuts.
Prepare sauce: Meanwhile, mix together all of the ingredients for the sauce in a small bowl. Whisk well.
Finish cooking: Add the chicken back into the pan along with the sesame oil and red chili pepper flakes. Let the flavors all meld together for another 2 minutes or so and give everything a stir.
Serve: Taste for additional seasoning and serve alongside cauliflower or white rice.

Detailed Steps

Prep: Prep all ingredients so that they are ready to use.
Marinate chicken: Marinate chicken in garlic, ginger, soy sauce, and vinegar.
Cook Onion and Peppers: 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.
Remove Broccoli: Once broccoli is cooked, but still crisp, remove the vegetables from the pan and place in a bowl. Set aside.
Cook Chicken: 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. It helps to drain the marinade from the chicken before the chicken is cooked, you’ll get nicely browned chicken this way.
Add Remaining Ingredients: Once chicken is cooked, add all remaining ingredients into the pan (including the pre-cooked vegetables and marinade).
Simmer: Cook for 3-4 minutes more, until the mushrooms are al dente and sauce has reduced.

Tips for the Perfect Keto Stir Fry

Cut the veggies and meat into similar sized pieces: In general, your meat to vegetable/mushroom ratio will be anywhere between 1 to 1 and 1 to 2.
Cook meat and vegetables 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.
Add sauce last: This is when you can finally bring everything together with your keto stir fry sauce.
Adjust the texture of your veggies: To keep them crisp, cook your veggies a bit less, avoid overcrowding the pan, and serve right away. For fork-tender veggies, cook them a bit longer or cover your pan to steam them for 1-2 minutes.
Brown exactly what you want: If you prefer a slightly charred flavor with your vegetables, let them cook on each side for 1-2 minutes before stirring.
Remember the garlic and ginger: In almost all of my Asian-inspired recipes, I recommend using both fresh garlic and ginger.
Prep all the vegetables: Have everything ready to go before you start cooking.

Variations and Substitutions

Protein: You can absolutely use a different type of meat. Just be sure to cook it until it's done.
Veggies: Feel free to swap out certain veggies for others you like more. 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.
Sauce: You can use soy sauce instead of coconut aminos. However, it is a bit more salty, so keep that in mind when seasoning the dish. Taste, taste, taste.
Spice: Make it extra spicy. Spice things up with some sugar-free hot sauce or sriracha.
Thicken the sauce: Adding a teaspoon of xanthan gum or arrowroot powder can also help thicken the sauce without adding extra calories. You can add some almond flour or coconut flour to give your stir fry sauce an even thicker texture. Before plating, whisk together 1/2 teaspoon of xanthan gum with a tablespoon of the sauce from the pan.

Serving Suggestions

Garnish: Don’t forget the garnish. Try topping your stir fry with sesame seeds and chopped green onion, then drizzling with toasted sesame oil.
Cauliflower Rice: To make the cauliflower rice, grate fresh cauliflower florets into small rice-like pieces.

Storage and Freezing Instructions

Refrigerate: It will keep in the refrigerator in an airtight container for up to 5-7 days. The best way to store your keto stir-fry is in an airtight container in the refrigerator. It will stay fresh for up to 4 days.
Freeze: For a longer-term option, put your stir fry servings in air-tight containers and freeze them for up to 3 months. To freeze, allow the low-carb stir fry to cool completely before transferring it to an airtight container or freezer bag. Place it in the freezer for up to 2 months.
Reheating: Microwave single servings or reheat in a large skillet until warm. When ready to eat, thaw in the refrigerator overnight, add back to the pan, and reheat over medium-high heat.

Is Stir-Fry Keto-Friendly?

Even on the keto diet, there are plenty of ingredients you can add to your stir fry. Yes, but only if you keep it keto-friendly. Stir fries are typically higher in carbohydrates due to added sugar in the stir fry sauce or adding high-carb vegetables. For context, a typical serving of stir fry can have around 15-20 grams of carbs!

Low Carb Vegetables for Keto Stir Fry

These vegetables are quick to cook, making them perfect for a stir fry. For more options, check out our list of keto-friendly vegetables.

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