High-protein, low-carb vegetables tossed in a garlicky, savory sauce — ready in about 25 minutes
This is a simple, satisfying stir-fry packed with tender-crisp broccoli, juicy mushrooms, and protein-rich chicken. Fresh garlic, ginger, sesame oil, and soy sauce give it that delicious restaurant-style flavor without needing a sugary stir-fry sauce.
Perfect for a quick lunch, light dinner, or meal prep when you want something high in protein and low in carbs.
Recipe at a Glance
| Prep | Cook | Servings | Protein | Net Carbs | Calories |
|---|---|---|---|---|---|
| 10 min | 15 min | 2 | ~40g | ~10–12g | ~350 |
Nutrition will vary depending on the chicken, oil, and sauce brands used.
Why you’ll love this recipe
- High protein — chicken breast makes it filling and satisfying
- Low carb — no rice, noodles, or sugary sauce
- One-pan meal — minimal cleanup
- Lots of vegetables — broccoli and mushrooms add fiber and volume
- Big garlic flavor — without complicated ingredients
- Meal-prep friendly — reheats well for lunch or dinner
Key Element — Don’t Burn the Garlic
The secret to getting maximum flavor is adding the garlic after the mushrooms and broccoli have started cooking. Cook it only briefly until fragrant. This keeps the garlic flavorful instead of bitter.
Ingredients
Chicken & Vegetables
| Ingredient | Amount |
|---|---|
| Boneless skinless chicken breast | 300g |
| Broccoli florets | 250g |
| Mushrooms, sliced | 150g |
| Garlic, minced | 4–5 cloves |
| Fresh ginger, grated | 1 tsp |
| Spring onion | 2 tbsp |
Stir-Fry Sauce
| Ingredient | Amount |
|---|---|
| Low-sodium soy sauce | 1½ tbsp |
| Sesame oil | 1 tsp |
| Water | 2 tbsp |
| Black pepper | ½ tsp |
| Chili flakes | ½ tsp |
| Optional: rice vinegar | 1 tsp |
For Cooking
- 1 tbsp olive oil or avocado oil
- Sesame seeds, optional
- Fresh coriander/cilantro, optional
- Lemon or lime wedge, optional
Instructions
1 — Cook the chicken
Cut the chicken into thin strips or bite-sized pieces. Season with black pepper and a small pinch of salt.
Heat half of the oil in a large pan over medium-high heat. Add the chicken and cook for 4–6 minutes, turning occasionally, until golden and completely cooked through.
Remove the chicken from the pan and set aside.
2 — Cook the broccoli
Add the remaining oil to the same pan.
Add the broccoli and 2 tbsp water. Cover and cook for 2–3 minutes. The broccoli should become bright green and slightly tender while still keeping some crunch.
3 — Add the mushrooms
Add the sliced mushrooms and stir-fry for another 3–4 minutes.
Allow the mushrooms to brown slightly instead of constantly stirring them. This gives the dish a deeper flavor.
4 — Add the garlic & ginger
Add the minced garlic and grated ginger.
Stir-fry for 30–60 seconds, just until fragrant.
Don’t let the garlic become dark brown.
5 — Bring everything together
Return the cooked chicken to the pan.
Add soy sauce, sesame oil, chili flakes, and rice vinegar if using. Toss everything together over high heat for 1–2 minutes until the sauce coats the chicken and vegetables.
6 — Finish and serve
Turn off the heat and garnish with spring onion and sesame seeds.
Serve immediately.
Pro Tips
Tip 1: Slice the chicken thinly so it cooks quickly and stays tender.
Tip 2: Don’t overcook the broccoli. Slightly crunchy broccoli gives the stir-fry a much better texture.
Tip 3: Use a large pan so the mushrooms can brown instead of releasing too much water.
Tip 4: For an even higher-protein meal, increase the chicken to 350–400g.
Tip 5: Avoid sweet chili sauce, honey, or sugary stir-fry sauces if your goal is to keep carbs low.
Nutrition
Approx. per serving
| Nutrient | Amount |
|---|---|
| Calories | ~350 kcal |
| Protein | ~40g |
| Net carbohydrates | ~10–12g |
| Total carbohydrates | ~15–17g |
| Fiber | ~4–5g |
| Fat | ~14–16g |
These are estimates and can change depending on the exact ingredients and brands used.
Variations
🥚 Extra Protein
Add 100–150g egg whites toward the end and stir until cooked. This increases protein without adding many carbohydrates.
🍤 Garlic Shrimp Version
Replace chicken with 300–350g shrimp/prawns. Cook them quickly until pink and opaque, then continue with the same vegetables and sauce.
🌶️ Spicy Version
Add extra chili flakes, fresh green chili, or a small amount of chili-garlic paste.
🥬 More Vegetables
Add zucchini, spinach, cabbage, or bell peppers while keeping the dish relatively low-carb.
🍚 Low-Carb Bowl
Serve over cauliflower rice instead of regular rice for a larger, more filling meal while keeping carbs low.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store in an airtight container |
| Meal prep | 3–4 days | Portion into individual containers |
| Freezer | Up to 2 months | Texture of broccoli may soften after thawing |