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Are you looking for a delicious keto-friendly meal that won’t derail your low-carb lifestyle? You’ve come to the right place! As someone who’s followed the ketogenic diet for years, I’ve perfected my chicken and broccoli stir-fry recipe to be both incredibly satisfying and perfectly aligned with keto macros.

This dish has become my go-to weeknight dinner – it’s ready in under 30 minutes, packed with protein, and loaded with flavor. The tender chicken paired with crisp broccoli creates a perfect balance of textures, while my special sauce brings everything together without adding unnecessary carbs.

Understanding Why This Recipe Works for Keto

Before diving into the recipe, let me explain why this dish is perfect for anyone following a ketogenic diet. The keto lifestyle focuses on drastically reducing carbohydrates while increasing healthy fats and maintaining moderate protein intake. This metabolic shift forces your body to burn fat for fuel instead of carbs – a state called ketosis.

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What makes my stir-fry recipe especially keto-friendly is the careful selection of ingredients. Chicken provides excellent protein without any carbs, while broccoli offers essential nutrients with minimal impact on your daily carb count. The sauce uses ingredients that add flavor without sugar or starches that might kick you out of ketosis.

Here’s a breakdown of how this recipe aligns with the ketogenic diet:

Why You’ll Love This Keto Chicken and Broccoli Stir-Fry

I’ve made this recipe countless times, and there are several reasons why it remains a staple in my keto meal rotation:

1. Low-Carb and High-Protein: With just 6g net carbs per serving, this dish keeps you firmly in ketosis while providing about 28g of protein to support muscle maintenance.
   
2. Quick and Easy Preparation: From start to finish, this meal takes less than 30 minutes to prepare, making it perfect for busy weeknights when I need something nutritious without spending hours in the kitchen.
   
3. Versatile and Customizable: While I’ll share my basic recipe, I’ll also show you how to adapt it to your taste preferences with different herbs, spices, and keto-friendly additions.
   
4. Perfect for Meal Prep: I often make a double batch on Sundays, which gives me quick and easy lunches throughout the week.
   

Let’s get cooking with this delicious, keto-friendly stir-fry that will satisfy your cravings while keeping your macros in check!

Essential Ingredients for the Perfect Keto Stir-Fry

When I first started creating keto-friendly recipes, I quickly learned that the quality and selection of ingredients make all the difference. For this chicken and broccoli stir-fry, I’ve carefully chosen each component to maximize flavor while keeping carbs in check.

Selecting the Right Chicken

I’ve experimented with various cuts, and I’ve found that both chicken breasts and thighs work wonderfully in this recipe, each bringing something different to the table.

For chicken breasts, I look for organic, free-range options when possible. They’re leaner, which means I can control exactly how much fat I add to the dish. I always slice them against the grain into even, bite-sized pieces about 1-inch thick. This ensures quick, even cooking and tender results.

When I’m craving more flavor, I opt for boneless, skinless chicken thighs. They contain slightly more fat, which makes them naturally more flavorful and less likely to dry out during cooking. The higher fat content is actually perfect for keto macros, and I find the taste more satisfying.

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Choosing and Preparing Fresh Broccoli

For the best stir-fry, I always use fresh broccoli rather than frozen. When shopping, I look for broccoli with tight, dark green florets and firm stalks. If the florets are starting to yellow or the stalks feel soft, I pass and find a fresher option.

At home, I cut the broccoli into even-sized florets, about 1-1.5 inches in diameter. Consistency in size is key for even cooking. I also don’t waste the stems – after trimming the woody exterior, I slice them into medallions that cook up tender and delicious.

Pro tip: I blanch my broccoli for 60 seconds in boiling water, then immediately plunge it into ice water before adding it to the stir-fry. This pre-cooking step ensures the broccoli stays bright green and reaches the perfect crisp-tender texture in the final dish.

Keto-Friendly Stir-Fry Sauces and Seasonings

The sauce is where many stir-fry recipes hide unwanted carbs, usually in the form of sugar or cornstarch. My keto version relies on these flavor-packed ingredients:

I always prepare my sauce mixture before I start cooking. This allows the flavors to meld and means I can add it at the perfect moment without scrambling to measure ingredients while my wok is hot.

With these quality ingredients prepped and ready, you’re set up for a stir-fry that delivers maximum flavor with minimal carbs. Next, I’ll share my three favorite variations of this versatile recipe.

My Three Favorite Keto Chicken and Broccoli Stir-Fry Variations

Over the years, I’ve developed three distinctive variations of my keto chicken and broccoli stir-fry. Each offers a unique flavor profile while maintaining the low-carb benefits. Let me share my tried-and-true recipes that have become favorites in my household.

Classic Garlic Butter Chicken and Broccoli Stir-Fry

This is my go-to version when I’m craving comfort food with rich, satisfying flavors. The combination of butter and garlic creates an irresistible aroma that fills my kitchen.

Ingredients:

• 1 lb boneless chicken breast or thighs, cut into bite-sized pieces
• 3 cups fresh broccoli florets (about 1 medium head)
• 4 tablespoons grass-fed butter
• 5 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon coconut aminos
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional)

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Step-by-Step Cooking Instructions:

1. Heat a large skillet or wok over medium-high heat. Add olive oil.
2. Once oil is hot, add chicken pieces. Season with half the salt and pepper. Cook until golden brown on the outside and nearly cooked through, about 4-5 minutes.
3. Push chicken to one side of the pan and add 2 tablespoons of butter to the empty space.
4. When butter melts, add minced garlic and sauté for 30 seconds until fragrant but not brown.
5. Add broccoli florets to the pan and season with remaining salt and pepper. Stir-fry for 3-4 minutes until broccoli is bright green and crisp-tender.
6. Add coconut aminos and red pepper flakes (if using). Stir everything together.
7. Add remaining 2 tablespoons of butter and toss until melted and everything is coated evenly.
8. Serve immediately, garnished with extra red pepper flakes if desired.

Macros per serving (makes 3 servings): 390 calories, 23g fat, 5g net carbs, 39g protein

Zesty Lemon Herb Chicken and Broccoli

When I’m in the mood for something bright and refreshing, this lemon herb version hits all the right notes. The citrus cuts through the richness while herbs add complexity.

Ingredients:

• 1 lb boneless chicken breast, sliced into thin strips
• 3 cups broccoli florets
• 2 tablespoons olive oil
• 3 tablespoons fresh lemon juice (about 1 large lemon)
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• ½ teaspoon dried oregano
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (for garnish)

Cooking Method:

1. In a bowl, combine chicken strips with 1 tablespoon lemon juice, half the lemon zest, thyme, rosemary, oregano, salt, and pepper. Let marinate for 15-30 minutes if time allows.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add marinated chicken and cook until golden and cooked through, about 5-6 minutes.
4. Add broccoli to the pan and stir-fry for 4-5 minutes until crisp-tender.
5. Pour in remaining lemon juice and sprinkle with remaining zest. Toss to coat evenly.
6. Serve hot, garnished with fresh parsley.

Macros per serving (makes 3 servings): 320 calories, 17g fat, 6g net carbs, 35g protein

Spicy Sesame Chicken and Broccoli

When I’m craving something with a kick, this spicy sesame version satisfies my taste buds. The combination of heat and nutty sesame flavor is absolutely addictive.

Ingredients:

• 1 lb boneless chicken thighs, cut into bite-sized pieces
• 3 cups broccoli florets
• 2 tablespoons sesame oil, divided
• 2 tablespoons coconut aminos
• 1 tablespoon rice vinegar
• 2 teaspoons sriracha sauce (adjust to taste)
• 1 tablespoon fresh ginger, grated
• 3 cloves garlic, minced
• 1 tablespoon erythritol or allulose (optional)
• ¼ teaspoon xanthan gum
• 1 tablespoon sesame seeds
• 2 green onions, thinly sliced
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

Cooking Method:

1. In a small bowl, whisk together 1 tablespoon sesame oil, coconut aminos, rice vinegar, sriracha, sweetener (if using), and xanthan gum. Set aside.
2. Heat remaining tablespoon of sesame oil in a large wok or skillet over high heat.
3. Season chicken with salt and pepper, then add to the hot pan. Cook until browned and almost cooked through, about 5-6 minutes.
4. Add ginger and garlic, stir-fry for 30 seconds until fragrant.
5. Add broccoli and stir-fry for 3-4 minutes until bright green and crisp-tender.
6. Pour the sauce over everything and toss to coat. Cook for another minute until sauce thickens slightly.
7. Sprinkle with sesame seeds and green onions before serving.

Macros per serving (makes 3 servings): 350 calories, 21g fat, 7g net carbs, 33g protein

Expert Tips for Perfect Keto Stir-Fry Every Time

After years of making these recipes, I’ve learned some valuable lessons that take my keto stir-fries from good to great. Let me share my best tips for meal prep, common mistakes to avoid, and creative ways to customize your dish.

Meal Prep Strategies That Save Time

One of the reasons I love this recipe is how well it works for meal prepping. Here’s my system for having delicious keto stir-fry ready whenever I need it:

Batch Cooking for Busy Weeks

I typically dedicate an hour on Sunday afternoons to prep several portions of stir-fry for the week ahead. Here’s my process:

1. I prep all ingredients for 2-3 batches at once: cutting chicken, chopping broccoli, mincing garlic and ginger.
2. I cook each batch separately (overcrowding the pan ruins the texture).
3. I let each batch cool completely before portioning into individual containers.
4. I label each container with the date and contents.

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Storage Tips to Maintain Freshness

I’ve found these storage methods work best for keeping my stir-fry tasting fresh:

Pro tip: I always pack sauce in separate containers when meal prepping. Adding it fresh when reheating prevents the vegetables from becoming soggy.

Common Mistakes to Avoid (I’ve Made Them All!)

Through much trial and error, I’ve identified the most common pitfalls when making keto stir-fry:

1. Overcrowding the Pan: This was my biggest mistake when I started. Too much food in the pan causes steaming instead of stir-frying. I now cook in smaller batches for better browning and texture.
   
2. Using the Wrong Oil: I once used olive oil at high heat, which created a bitter taste and smoke. Now I use avocado oil or refined coconut oil, which have higher smoke points and neutral flavors.
   
3. Not Prepping Ingredients Before Cooking: Stir-frying moves quickly! I now have everything cut, measured, and ready before heating the pan.
   
4. Cooking Everything for the Same Amount of Time: Different ingredients need different cooking times. I add denser ingredients first (like chicken), followed by quicker-cooking items (like broccoli).
   
5. Adding Too Much Xanthan Gum: Just 1/4 teaspoon is enough to thicken a sauce. I learned this the hard way after creating an unappetizingly slimy sauce!
   

Creative Ways to Customize Your Keto Stir-Fry

The beauty of this dish is its flexibility. Here are my favorite ways to mix things up while keeping it keto-friendly:

Additional Low-Carb Vegetables to Try:

• Sliced bell peppers (especially red and yellow for color)
• Zucchini cut into half-moons
• Cauliflower florets
• Spinach (added in the last minute of cooking)
• Bok choy, separated into stalks and leaves

Crunchy Keto Toppings I Love:

• Slivered almonds or chopped macadamia nuts
• Toasted sesame seeds
• Crumbled pork rinds (sounds strange, but adds amazing texture!)
• Crispy bacon bits

Serving Suggestions:

While this dish is complete on its own, I sometimes serve it with:

• Cauliflower rice seasoned with butter and herbs
• A simple side salad with keto-friendly dressing
• Shirataki noodles tossed with sesame oil and green onions

Final Thoughts

My keto chicken and broccoli stir-fry has been a staple in my low-carb journey for years. It proves that eating keto doesn’t mean sacrificing flavor or spending hours in the kitchen. The recipes I’ve shared are just starting points – feel free to adapt them to your preferences and dietary needs.

Remember, the key to successful keto cooking is focusing on whole food ingredients, healthy fats, and creative ways to add flavor without adding carbs. This stir-fry does exactly that, which is why it remains one of my all-time favorite keto meals.

Whether you’re just starting your keto journey or are a seasoned low-carb cook, I hope these recipes become favorites in your household too. Enjoy your delicious, nutrient-dense, and perfectly keto stir-fry!

Keto Chicken and Broccoli Stir-Fry

A delicious low-carb stir-fry with tender chicken and crisp broccoli in a flavorful keto-friendly sauce, ready in under 30 minutes.

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Prep Time 15 minutes mins

Cook Time 12 minutes mins

Total Time 27 minutes mins

Course Main Course

Cuisine Asian-Inspired

Servings 3

Calories 350 kcal

Ingredients

  

• – 1 lb boneless chicken breast or thighs cut into bite-sized pieces
• – 3 cups fresh broccoli florets
• – 2 tablespoons avocado oil
• – 3 cloves garlic minced
• – 1 tablespoon fresh ginger grated
• – 2 tablespoons coconut aminos
• – 1 tablespoon rice vinegar
• – 1 teaspoon sriracha optional
• – 1/4 teaspoon xanthan gum
• – 1 tablespoon sesame seeds
• – 1/2 teaspoon sea salt
• – 1/4 teaspoon black pepper
• – 2 green onions sliced (for garnish)

Instructions

 

• Whisk together coconut aminos, rice vinegar, sriracha, and xanthan gum in a small bowl. Set aside.
• Heat avocado oil in a large wok or skillet over medium-high heat.
• Add chicken pieces, season with salt and pepper, and cook for 5-6 minutes until browned.
• Push chicken to one side, add garlic and ginger to the empty space, and sauté for 30 seconds until fragrant.
• Add broccoli florets and stir-fry for 3-4 minutes until bright green and crisp-tender.
• Pour sauce over the chicken and broccoli, tossing to coat evenly. Cook for 1 more minute.
• Garnish with sesame seeds and green onions before serving.

Notes

For meal prep, store in airtight containers for up to 4 days. Add 1/2 tablespoon of butter at the end for extra richness if desired. Net carbs: 6g per serving.

Keyword chicken broccoli, keto stir-fry