Keto Stir Fry

Keto Stir Fry

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A keto stir fry recipe with juicy chicken sautéed veggies and your choice of cabbage or cauliflower rice. Great for a healthy dinner option for the entire family to enjoy with no worries of it tasting healthy and bland. Packed with flavor this Asian inspired dish will be a regular go to one pan meal done in under 30 minutes!

Keto Stir Fry
Two foods I miss since starting keto are Asian dishes and Mexican. Honestly, I still question Mexican food because although cauliflower rice is great it’s not regular rice. Asian meals on the other had I have found a few solutions that I have come to love and enjoy. Originally, my beef and broccoli recipe knocked my socks off but now this keto stir fry is on another level. The crazy part I am far more a fan of beef than I am chicken, who knew?

Can You Eat Stir Fry On Keto

This recipe is perfect for anyone on a keto diet. Not being selfish but I had myself in mind when I made it. Typically, stir fry may contain soy and some sugars. At times flour as well and these are things you want to avoid on keto. Soy itself can be eaten but that’s not the topic of discussion at the moment.

Can You Have Soy Sauce On Keto

Yes, soy sauce is great when sourced properly and is low in carbs. The only thing is soy sauce itself is very thin which is why I suggest coconut aminos in this recipe. In a traditional stir fry they add corn starch or oyster sauce can be used to thicken the stir fry sauce. Both I’d say stay clear of. Coconut aminos is thick and packs that flavor of the soy and oyster sauce combined with a natural sweetness to it.

Keto Stir Fry

How To Make A Keto Stir Fry

First, you have to chop up all the ingredients. This looks times consuming but you will be finished in 10 minutes. Decide if you want to use rice or cabbage. In the photos I used cabbage and I prefer it but cauliflower rice works great too. Chop up your vegetables including a full head of small cabbage if that’s what you’re using, bell pepper, broccoli, green onion and chicken.

Season chicken with salt and pepper. Add to a hot frying pan on high heat and sear chicken, don’t let it brown too much before adding in onions, broccoli and bell pepper. You want a little color for flavor but taking it too far will make it look burnt over beautiful. Lower the heat if you notice things are blowing too much.

Add cabbage or cauliflower last, then lower the heat slightly. Pour in coconut aminos and cook stirring often until cauliflower has softened.

Taste test, the directions are a great start but sometimes when I make this I may need a little more coconut aminos or salt in general.

Helpful Recipe Tips

  • Add more oil when needed. Due to the heat the veggies or meat can start to look a little dry. Simply add a little more oil when needed. Taste test for the sauce as well or salt.
  • Frozen or fresh cauliflower rice, if using fresh you can toss it in the pan. When using frozen, thaw it first so you can drain as much of that excess water as possible. This is why I always say taste test. A recipe like this you never know how much water the vegetables contain which can wash out flavor. To add, if rice is already cooked from frozen the cook time is even shorter!

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Keto Stir Fry

Keto Stir Fry

A keto stir fry recipe with juicy chicken sautéed veggies and your choice of cabbage or cauliflower rice. Great for a healthy dinner option for the entire family to enjoy with no worries of it tasting healthy and bland. Packed with flavor this Asian inspired dish will be a regular go to one pan meal done in under 30 minutes!
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Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course
Cuisine Chinese
Calories 536.5 kcal

Ingredients
 

  • 8 ounces skinless chicken breast
  • 1 head small head cabbage (sub for cauliflower rice)
  • 1 sliced red bell pepper
  • 1 cup broccoli florets
  • 2 tablespoon coconut aminos
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2-3 tablespoon oil for cooking
  • 1 tablespoon seasame oil

Instructions
 

  • Chop all veggies and chicken up, then season chicken with salt and pepper
  • In a hot frying pan make sure it's big enough to hold all the ingredients set it to high heat
  • Place chicken, onion, broccoli and red peppers. Continue cooking until everything has gotten a color to it. Example the chicken having a brown sear
  • Then, place cabbage or cauliflower rice in. If looking dry add a little oil. Add about 1/2 teaspoon of salt and then add in coconut aminos. See notes about frozen cauliflower rice.
  • Lower heat to medium/high and continue cooking until cabbage or cauliflower has softened. Test how soft or crunchy the veggies are to your liking. Taste to see if you need to add more coconut aminos or salt. Add only 1 tsp coconut aminos at a time or 1/2 tsp salt at a time you don't want to go over. See notes why...
  • Remove from heat and add tablespoon of seasme oil then serve.

Notes

Helpful Recipe Tips

  • Add more oil when needed. Due to the heat the veggies or meat can start to look a little dry. Simply add a little more oil when needed. Taste test for the sauce as well or salt.
  • Frozen or fresh cauliflower rice, if using fresh you can toss it in the pan. When using frozen, thaw it first so you can drain as much of that excess water as possible. This is why I always say taste test. A recipe like this you never know how much water the vegetables contain which can wash out flavor. To add, if rice is already cooked from frozen the cook time is even shorter!

Nutrition

Nutrition Facts
Keto Stir Fry
Amount Per Serving
Calories 536.5 Calories from Fat 235
% Daily Value*
Fat 26.1g40%
Saturated Fat 4.5g28%
Trans Fat 0.1g
Cholesterol 96.4mg32%
Sodium 660.2mg29%
Carbohydrates 36.3g12%
Fiber 11.3g47%
Sugar 20.8g23%
Protein 42.2g84%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword keto stir fry
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