Clean Eating Chicken Veggie Stir Fry Made in One Pan

Clean Eating Chicken Veggie Stir Fry is the kind of weeknight dinner that checks all the boxes—quick, colorful, nourishing, and packed with bold, natural flavor. With lean protein, vibrant vegetables, and a simple, wholesome sauce, this stir fry is a go-to for anyone looking to eat well without sacrificing taste.

Made in one skillet with minimal prep, it’s a true clean-eating staple. There are no processed sauces, no added sugar, and no mystery ingredients—just crisp-tender veggies and juicy chicken coated in a light garlic-ginger sauce that brings everything together.

This dish is perfect for busy nights or meal prep days, and it reheats beautifully. Every bite offers the perfect mix of texture, from the crunch of fresh bell peppers to the tender chicken and savory sauce that coats it all.

Ingredients Overview

This stir fry is all about clean, whole-food ingredients that bring brightness and depth without heaviness. Here’s what makes it work:

Chicken Breast: Lean, high in protein, and quick to cook. Slice it thinly against the grain for tender bites. Chicken thighs can also be used for a slightly juicier option.

Broccoli: Adds bulk, fiber, and crunch. Fresh broccoli florets hold up well to high heat. If using frozen, thaw and pat dry first to avoid sogginess.

Bell Peppers: Red, yellow, or orange peppers add natural sweetness and a pop of color. Green peppers are more bitter but still work well.

Carrots: Thinly sliced or julienned for quick cooking. They add a touch of sweetness and keep their bite when stir-fried properly.

Zucchini: Mild in flavor and fast-cooking, zucchini adds moisture and a tender contrast to firmer veggies.

Snow Peas or Snap Peas: Optional but great for extra crunch and freshness.

Garlic & Ginger: The aromatic base of the stir fry. Fresh is best, but paste or jarred versions work in a pinch.

Coconut Aminos or Low-Sodium Soy Sauce: For a clean, umami-rich sauce. Coconut aminos are soy-free, gluten-free, and slightly sweeter, ideal for clean eating.

Rice Vinegar: Adds brightness and helps balance the sauce.

Sesame Oil (optional): A few drops at the end for a nutty, fragrant finish. Use sparingly as it’s strong.

Olive Oil or Avocado Oil: For high-heat sautéing. These oils are clean and neutral in flavor.

Arrowroot or Cornstarch Slurry (optional): For thickening the sauce. Just a teaspoon mixed with water is enough.

Cooked Brown Rice or Cauliflower Rice: To serve. Brown rice adds fiber and staying power, while cauliflower rice is a lighter, low-carb option.

Step-by-Step Instructions

1. Prep all ingredients first: Stir fry moves fast, so have everything chopped and ready. Slice 1 lb of chicken breast thinly. Chop 2 cups broccoli florets, 1 bell pepper, 1 zucchini, 1 carrot, and ½ cup snow peas.

2. Heat oil and cook chicken: In a large skillet or wok, heat 1 tablespoon olive or avocado oil over medium-high heat. Add the chicken and stir fry for 5–6 minutes until browned and just cooked through. Remove from the pan and set aside.

3. Sauté the vegetables: In the same pan, add another teaspoon of oil if needed. Toss in garlic (2 cloves, minced) and ginger (1 tablespoon, minced) and sauté for 30 seconds. Add broccoli, carrots, and bell peppers. Stir fry for 4–5 minutes, then add zucchini and snow peas. Cook another 2–3 minutes until all vegetables are crisp-tender.

4. Make the sauce: In a small bowl, mix ¼ cup coconut aminos (or soy sauce), 1 tablespoon rice vinegar, and 2 tablespoons water. If you want the sauce thicker, stir in 1 teaspoon arrowroot powder mixed with 1 tablespoon cold water.

5. Bring it together: Return the cooked chicken to the pan. Pour the sauce over everything and stir well to coat. Let it bubble for 1–2 minutes until slightly thickened.

6. Finish and serve: Turn off the heat and drizzle with a few drops of sesame oil, if using. Serve immediately over cooked brown rice or cauliflower rice.

Don’t overcook the vegetables—they should still have a bite for the best texture and nutrients. Keep your pan hot and ingredients moving to avoid steaming.

Tips, Variations & Substitutions

Use pre-cut stir fry veggies or frozen stir fry blends to speed things up. Just thaw and pat dry before cooking.

For a vegetarian version, replace chicken with cubed tofu or tempeh. Pan-fry until crisp, then add back in with the sauce.

Want it spicy? Add red pepper flakes or a touch of sriracha to the sauce. For extra sweetness, stir in a teaspoon of honey or maple syrup (if your clean eating plan allows).

Swap zucchini for mushrooms or green beans if you prefer. You can also stir in baby spinach or kale at the end for extra greens.

To meal prep, store the chicken and veggie mixture separately from the rice and reheat just before serving for best texture.

Serving Ideas & Occasions

This stir fry is a full meal in one skillet—no sides needed. But it pairs beautifully with steamed brown rice, cauliflower rice, or quinoa.

It makes a great lunchbox meal and holds up well in the fridge. Pack with lime wedges or sesame seeds for garnish.

Ideal for busy weeknights, post-workout dinners, or when you’re aiming for a clean reset without bland meals.

For a light dinner party, serve in bowls with chopsticks and a cucumber-mint salad on the side.

Add a drizzle of tahini-lime sauce or a sprinkle of crushed cashews for a twist.

Nutritional & Health Notes

This stir fry is packed with lean protein, colorful vegetables, and fiber-rich rice or veggie alternatives. Sweet peppers, carrots, and broccoli contribute antioxidants like vitamin C, beta-carotene, and potassium.

Chicken breast keeps it light while being filling. Coconut aminos offer a lower-sodium, soy-free alternative to traditional sauces.

This dish is naturally gluten-free (if using coconut aminos) and easily made dairy-free and low-carb.

It’s a heart-healthy choice that’s low in saturated fat and sugar, making it great for those following clean eating or balanced meal plans.

FAQs

1. Can I use frozen vegetables?
Yes, but thaw and pat dry first to avoid excess moisture. Stir fry quickly to retain texture.

2. What’s the best cut of chicken to use?
Boneless, skinless chicken breast is lean and cooks quickly. Chicken thighs are juicier and offer more flavor if you prefer.

3. Can I meal prep this stir fry?
Definitely. Store in airtight containers for up to 4 days. Reheat in a skillet or microwave with a splash of water.

4. Is there a soy-free option?
Use coconut aminos instead of soy sauce for a soy-free, gluten-free alternative with a touch of natural sweetness.

5. How can I thicken the sauce naturally?
Arrowroot powder or cornstarch mixed with water will thicken the sauce. You can also reduce the sauce slightly in the pan.

6. Can I add nuts or seeds?
Yes! Toasted cashews, almonds, or sesame seeds add a great crunch and extra nutrients. Add them at the end for texture.

7. What can I serve it with besides rice?
Try it over quinoa, cauliflower rice, soba noodles, or even lettuce cups for a low-carb twist.

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