Quick 15-Minute Chicken Stir-Fry Recipe: Nutritious, High-Protein Meal

If you’re short on time but still want a nutritious, high-protein meal, this 15-minute chicken stir-fry recipe is the perfect solution! Packed with lean protein, colorful vegetables, and a savory sauce, it’s not only quick and easy but also full of flavor. This recipe is ideal for a busy weeknight when you need a fast, balanced meal to fuel your body.

Ingredients (Serves 2):

• 2 boneless, skinless chicken breasts (about 6 oz each), cut into thin strips
• 1 tablespoon olive oil
• 1 bell pepper, sliced (any color)
• 1 small zucchini, sliced
• 1 cup broccoli florets
• 2 tablespoons low-sodium soy sauce or coconut aminos
• 1 tablespoon sesame oil (optional)
• 1 clove garlic, minced
• 1 tablespoon fresh ginger, minced
• Salt and pepper to taste
• 1 tablespoon sesame seeds (for garnish)
• 1 cup cooked quinoa or brown rice (optional for extra carbs)

Instructions:

1. Prepare Your Ingredients: Start by cutting the chicken into thin strips and slicing the vegetables. This will make the cooking process much faster.
2. Heat the Pan: In a large skillet or wok, heat the olive oil over medium-high heat.
3. Cook the Chicken: Add the chicken strips to the pan, season with salt and pepper, and cook for 5-7 minutes, stirring occasionally until the chicken is cooked through and lightly browned.
4. Add Vegetables: Toss in the sliced bell pepper, zucchini, and broccoli florets. Stir-fry the vegetables with the chicken for another 3-4 minutes until they are tender but still crisp.
5. Flavor It Up: Stir in the minced garlic, ginger, soy sauce, and sesame oil (if using). Cook for an additional 1-2 minutes, making sure the sauce coats the chicken and veggies evenly.
6. Serve: Divide the stir-fry between two plates and garnish with sesame seeds. You can serve it over cooked quinoa or brown rice if you’d like to add extra carbs, or enjoy it as a low-carb option.

Serving Size:

This recipe makes 2 servings. If you’re meal prepping, feel free to double the recipe!

Nutrition Information (Per Serving, without quinoa/rice):

• Calories: 340
• Protein: 37g
• Carbohydrates: 12g
• Fat: 16g
• Fiber: 4g

Macros Breakdown:

• Protein: 44%
• Carbs: 13%
• Fat: 43%

Why This Recipe Works:

This chicken stir-fry recipe is not only quick but packed with nutrients. The chicken provides a healthy dose of lean protein, which helps with muscle repair and keeps you full longer. The veggies give you fiber, vitamins, and minerals while keeping the carbs low. Adding a small amount of healthy fats from olive and sesame oil helps your body absorb the nutrients from the vegetables and keeps the meal satisfying.

Plus, it’s completely customizable. Don’t have zucchini? Swap it for mushrooms or snow peas. Want extra protein? Throw in some tofu or shrimp!

Time-Saving Tip:

Pre-cut your vegetables ahead of time or use pre-cut store-bought options to make this meal even faster to prepare. You can also cook your quinoa or rice in bulk earlier in the week and just reheat it as needed.

---

Enjoy this easy, high-protein dinner the next time you need a quick meal that fuels your body without spending hours in the kitchen!

Make extra and take this great recipe with you for lunch the next day. Practical Tips for a Healthy Travel Lunch: On-the-Go Meal Prep has more ideas for those yummy leftovers!

Follow me on Pinterest for more healthy dinners and recipe ideas!