Chicken Stir Fry: Keto-Friendly Comfort Food

Chicken stir fry is a quick and easy meal that can be made keto-friendly by using low-carb vegetables and a sweet and savory stir-fry sauce. The dish typically includes chicken, vegetables such as broccoli, bell peppers, and onions, and a sauce made with ingredients like coconut aminos, apple cider vinegar, and red pepper flakes. It is often served with cauliflower rice or zucchini noodles to keep it keto-compliant. With minimal prep time and the option to customize the protein and vegetables, chicken stir fry is a versatile and tasty option for those following a keto diet.

Chicken stir fry sauce

Chicken stir-fry is a quick and easy dish to make on a keto diet. The trick to speeding things up and ensuring the dish is delicious is to use a great keto stir-fry sauce. Many store-bought stir-fry sauces contain sugar or other inflammatory non-keto ingredients, so it's better to make your own sauce.

Basic Ingredients

• Tamari soy sauce or coconut aminos
• Sesame oil
• Vinegar (apple cider vinegar or white wine vinegar)
• Garlic (fresh, dried, or minced)

Easy Asian Keto Stir-Fry Sauce

Whisk together the following ingredients in a small bowl:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) sesame oil
• 1 teaspoon (2 g) ginger powder
• 1 teaspoon (2 g) onion powder
• 1 teaspoon (2 g) dried minced garlic

Flavorful Keto Stir-Fry Sauce with Bone Broth

Combine the following ingredients in a small bowl:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 1/2 cup (120 ml) chicken broth or bone broth
• 2 teaspoons (10 ml) sesame oil
• 2 teaspoons (10 ml) apple cider vinegar
• 1 teaspoon fresh ginger, minced (or 1 tablespoon ginger powder)
• 3 cloves of garlic, peeled and minced (or 1 tablespoon garlic powder)

Spicy "Peanut" Butter Keto Stir-Fry Sauce

Whisk together the following ingredients in a small bowl:

• 1/2 cup (120 ml) coconut aminos or gluten-free tamari sauce
• 2 teaspoons (10 ml) almond butter (or peanut butter)
• 1/2 teaspoon (2 ml) hot sauce

Marinating the chicken

To make the marinade, you will need garlic, root ginger, gluten-free soy sauce or coconut aminos, and apple cider vinegar. Fresh ingredients are a must for this step, so be sure to use real garlic cloves and root ginger, not the powdered alternatives.

Place the sliced chicken in a plastic zip-top bag or a bowl and add the marinade ingredients. Seal the bag or cover the bowl and place it in the refrigerator for at least 30 minutes.

Once the chicken has finished marinating, drain the excess marinade and reserve it for later. Cooking the chicken in the marinade will not give the same nice browning effect as cooking it without, so this step is important.

Cooking the chicken

Now that you've got your keto stir fry sauce ready, it's time to cook the chicken! Here's a step-by-step guide:

• Prepare the Chicken for Marinating: Place the sliced or chopped chicken in a plastic zip-top bag or a bowl. You can use chicken breasts or thighs, but make sure they are boneless and skinless.
• Make the Marinade: In the same bag or bowl with the chicken, add the coconut aminos or soy sauce, minced garlic, apple cider vinegar, and grated ginger. You can also add a bit of oil, such as avocado oil, at this step for some extra fat.
• Marinate the Chicken: Put the bag or bowl with the chicken and marinade in the refrigerator, and let it sit for at least 30 minutes. This step is crucial for adding flavour and tenderizing the meat.
• Heat the Wok or Skillet: Take out a large wok or skillet and place it on your stove. Turn the heat to medium-high and add some oil, such as avocado oil or olive oil. Let the oil heat up for a minute or two.
• Cook the Chicken: Add the marinated chicken pieces to the hot wok or skillet. Cook the chicken for about 3-5 minutes on each side, until it is golden brown and fully cooked. You can cook in batches if needed to avoid overcrowding the pan.
• Set Aside the Chicken: Once the chicken is done, remove it from the pan and set it aside. You can cover it with foil or a lid to keep it warm.

At this point, you're done with the chicken! You can now move on to cooking the vegetables and combining all the ingredients.

Cooking the vegetables

The key to a good stir fry is to cook the vegetables until they are tender and still retain a little crunch. This will ensure that they are not overcooked and retain their nutrients. Here is a step-by-step guide to cooking the vegetables for a keto chicken stir fry:

Step 1: Prepare the Vegetables

Chop up the vegetables of your choice into bite-sized pieces. Some popular choices for a keto stir fry include broccoli, bell peppers, onions, mushrooms, and sugar snap peas. You can also add in some spices like red pepper flakes or black pepper to give it an extra kick.

Step 2: Heat the Oil

Add 2 tablespoons of olive oil or avocado oil to a large skillet or wok and heat it over medium-high heat. Make sure the oil is hot before adding the vegetables, as this will help them cook evenly and prevent them from sticking to the pan.

Step 3: Sauté the Vegetables

Add the harder vegetables like broccoli and bell peppers to the pan first and sauté them for 3-5 minutes. You want them to be slightly tender but still have a bit of crunch. If you are using softer vegetables like zucchini or spinach, add them towards the end as they will cook faster.

Step 4: Add Liquid

To create a sauce for your stir fry and to prevent the vegetables from drying out, add a small amount of liquid to the pan. You can use chicken bone broth, coconut aminos, or even water. Scrape the bottom of the pan to deglaze and release all the flavorful bits.

Step 5: Simmer

Reduce the heat to medium-low and cover the pan with a lid. Simmer the vegetables for an additional 3-5 minutes, or until they are tender but still slightly crisp. If you are using frozen vegetables, they will take a bit longer to cook, so adjust the timing accordingly.

Step 6: Combine with Chicken and Sauce

Once the vegetables are cooked to your liking, add them back to the skillet or wok along with the cooked chicken and the stir fry sauce. Toss everything together and cook for an additional 3-4 minutes, until the sauce has thickened and coated all the ingredients.

Feel free to adjust the cooking times and vegetable choices to your liking. The beauty of a stir fry is that it is highly customizable, so get creative and experiment with different combinations of vegetables and spices to find your perfect keto chicken stir fry!

Serving suggestions

Chicken stir fry is a great option for a quick and easy weeknight meal as it requires minimal prep time and can be made in under 20 minutes. It is also a versatile dish that can be customised with your choice of vegetables and protein. Here are some serving suggestions to elevate your chicken stir fry:

Cauliflower Rice or Zucchini Noodles

Add a low-carb twist to your chicken stir fry by serving it with cauliflower rice or zucchini noodles. This makes the dish more filling without adding extra carbohydrates.

Palmini Pasta

For a unique and keto-friendly option, serve your chicken stir fry with Palmini pasta. It is a great alternative to traditional pasta and pairs well with the stir fry flavours.

White Rice or Noodles

If you are not following a strict keto diet, you can serve the chicken stir fry with white rice or noodles. This is a classic combination that is sure to satisfy your carb cravings.

Garnishes

Enhance the flavour and presentation of your chicken stir fry with garnishes such as sliced green onions, scallions, or toasted sesame seeds. These add a crunchy texture and a burst of flavour to your dish.

Customise with Vegetables

Feel free to customise your chicken stir fry with your favourite vegetables. In addition to the commonly used broccoli, bell peppers, and onions, you can add sugar snap peas, zucchini, mushrooms, carrots, or asparagus. Just ensure that you cook the vegetables appropriately until they are tender.

Frequently asked questions