Love Asian takeout? This Keto Chicken and Broccoli Stir Fry delivers the sweet, umami flavors you love, with a sticky garlic and ginger sauce that’ll have you licking your chopsticks.
The best part? Only 9 grams of net carbs per serving, so you can indulge without the guilt.
This recipe is also a perfect fit if you’re watching your weight, as new research shows that diets low in carbs and high in fat, like keto, can be a good way for people to lose weight.1
Ingredients
This stir-fry comes together in just a few minutes, so have your ingredients ready to go.
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To make this stir-fry you’ll need:
- 1 tsp sesame oil for that toasty flavor and a boost of Vitamin E
- 1 tbsp olive oil for cooking (regular is fine)
- 1 lb. chicken breasts (free-range or organic are ideal)
- 3 cups broccoli (fresh is best for nutrients)
For the sticky sauce, get:
- ¼ cup chicken broth, homemade or store-bought (low sodium is always good)
- ½ cup soy sauce (coconut aminos is a good swap too)
- 3 tbsps erythritol (stevia or other sweeteners work, just check the sweetness level)
- 4 cloves fresh garlic, minced or paste
- 1 tsp fresh ginger
- ¼ tsp xanthan gum, which thickens up the sauce without flour (optional)
- 1 tbsp sesame seeds for a nutty crunch (other seeds or chopped nuts are fine too)
Cook the Dish
Stir-fries are a quick and easy way to get a healthy meal on the table. Here’s how to cook the dish:
- Get your skillet hot with the sesame and olive oil over medium-high heat.
- Add your chicken and let it sizzle, stirring until it’s golden brown and cooked through (about 7-10 minutes). Set aside and keep warm.
- While the chicken rests, mix up the sauce in a separate bowl: combine the chicken broth, soy sauce, erythritol, garlic, ginger, xanthan gum, and sesame seeds.
- Toss the broccoli into the same skillet, cover it, and let it steam until tender (about 5 minutes).
- Bring the chicken back to the skillet to rejoin the broccoli.
- Pour your delicious sauce over everything and stir well to coat.
- Keep cooking and stirring until the sauce thickens and clings to the chicken and broccoli.
- Once everything is coated and cooked through, dish it out and sprinkle with a few extra sesame seeds for garnish.
Does Soy Sauce Fit into a Keto Lifestyle?
Yes, you can absolutely enjoy soy sauce on keto. Most soy sauces have very few carbs per serving, so they won’t kick you out of ketosis. Just be sure to check the label for added sugars, as some varieties might have them. If you’re extra cautious, coconut aminos is a great keto-friendly alternative.
This dish is proof that keto doesn’t have to be boring. It’s fast, flavorful, and so satisfying, you won’t even miss the carbs.
Keto Chicken and Broccoli Stir Fry
Equipment
- 1 Skillet
- 1 Small bowl
- Measuring spoons
- Measuring cups
- Tongs or spatula (for flipping and stirring the chicken)
Ingredients
- 1 tsp sesame oil
- 1 tbsp olive oil
- 1 lb chicken breasts
- 3 cups broccoli fresh
- ¼ cup chicken broth homemade or store-bought
- ½ cup soy sauce coconut aminos as a substitute
- 3 tbsps erythritol Stevia or other sweeteners work well, too
- 4 cloves fresh garlic minced or paste
- 1 tsp ginger fresh
- ¼ tsp xanthan gum optional
- 1 tbsp sesame seeds other seeds or chopped nuts are fine
Instructions
- Get your skillet hot with the sesame and olive oil over medium-high heat.
- Add your chicken and let it sizzle, stirring until it’s golden brown and cooked through (about 7-10 minutes). Set aside and keep warm.
- While the chicken rests, mix up the sauce in a separate bowl: combine the chicken broth, soy sauce, erythritol, garlic, ginger, xanthan gum, and sesame seeds.
- Toss the broccoli into the same skillet, cover it, and let it steam until tender (about 5 minutes).
- Bring the chicken back to the skillet to rejoin the broccoli.
- Pour your delicious sauce over everything and stir well to coat.
- Keep cooking and stirring until the sauce thickens and clings to the chicken and broccoli.
- Once everything is coated and cooked through, dish it out and sprinkle with a few extra sesame seeds for garnish.
Nutrition
Source:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.