This High-Protein Low-Calorie Chicken & Broccoli Stir-Fry is a quick, healthy, and flavorful meal made with lean chicken breast, crisp broccoli, and a light savory sauce. Packed with over 38g of protein and under 320 calories, it’s perfect for weight loss, meal prep, or anyone craving a clean Asian-inspired dinner.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients
| Ingredient | Quantity | Calories |
|---|---|---|
| Chicken breast (cubed) | 150g | 165 kcal |
| Broccoli florets | 2 cups | 55 kcal |
| Low-sodium soy sauce | 1.5 tbsp | 15 kcal |
| Garlic (minced) | 2 cloves | 8 kcal |
| Ginger (minced) | 1 tsp | 2 kcal |
| Olive oil or cooking spray | 1 tsp | 40 kcal |
| Water or broth | 1/4 cup | 2 kcal |
➡️ Total Calories (1 bowl): ≈ 287 kcal
➡️ Protein per serving: ≈ 38 g
➡️ Protein per serving: ≈ 38 g
👩🍳 Preparation Steps
- Prepare the chicken: Season the cubed chicken breast with salt, pepper, and a splash of soy sauce.
- Cook the chicken: Heat a non-stick pan with 1 tsp oil or spray. Stir-fry chicken for 5–6 minutes until lightly browned and cooked through.
- Add aromatics: Stir in garlic and ginger. Cook 1 minute until fragrant.
- Add broccoli: Add broccoli florets and stir-fry for 2 minutes.
- Add sauce: Pour in soy sauce + 1/4 cup water (or broth). Stir and cover for 3–4 minutes until broccoli becomes tender-crisp.
- Finish: Remove lid, stir everything together, and let the sauce slightly reduce.
- Serve: Enjoy as is or pair with cauliflower rice for an even lower-calorie meal.
Tip: Add chili flakes or a teaspoon of sriracha for a spicy version without adding many calories.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 287 kcal |
| Protein | 38 g |
| Carbs | 14 g |
| Fat | 9 g |
| Fiber | 4 g |
| Vitamin C | 110% DV |
🌿 Key Benefits
🍗 High protein: Over 38g per serving.
🔥 Low calorie: Under 300 calories.
🥦 Veggie-rich: Packed with fiber and micronutrients.
⚡ Fast & easy: Ready in just 22 minutes.
🥗 Perfect for weight loss: Clean ingredients and low fat.
❓ FAQ
Can I add other vegetables?
Yes — snap peas, carrots, mushrooms, and zucchini work great.
How can I make it even lower calorie?
Skip the oil and use cooking spray. Serve with cauliflower rice.
Is it meal-prep friendly?
Yes — lasts 2–3 days in the fridge.
✨ You May Also Like
👉 High-Protein Turkey Veggie Skillet
👉 Low-Calorie Chicken Teriyaki Bowl
👉 Broccoli & Chicken Protein Pasta
👉 Low-Calorie Veggie Stir-Fry
🍽️ Did you make this recipe?
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I love hearing from you! Leave a comment or rating below!
Keywords
high protein chicken stir fry, low calorie stir fry, chicken broccoli healthy recipe, weight loss chicken meals, clean eating stir fry, low fat chicken dinner
