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.Fruits & Vegetables

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.Flora & Fauna

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.Broccoli

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.Chinese Cuisine4 — 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.Soups & Stews

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.Poultry

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.Cooking & Recipes

🥬 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