Low Carb Keto Chicken Stir Fry Recipe

…That Didn’t Spike My Blood Sugar or Wreck My Macros

I’ve made a lot of “healthy stir fry” recipes that went sideways. Watery veggies. Bland chicken. Cauliflower rice that somehow tasted like sadness. This one fixes all of that.

After a few test rounds (okay, more like five), I dialed in a stir fry that checks all the keto boxes: low in carbs, full of flavor, and fast enough to make while your glucose monitor is still syncing.

Let’s break it down.

Why This One Works So Well

• Coconut aminos give you umami + a hint of sweetness without soy or added sugar
• Cauliflower rice is stir-fried with the chicken and sauce, so it actually absorbs flavor—not just sits under it
• Bone broth deglaze? Game changer. Scrapes up all those flavorful browned bits and gives the veg some love too
• Finishing with sesame oil adds that nutty, toasty depth you want in a good stir fry (don’t skip it)

What I Used (And Why It Worked)

• Chicken thighs or breasts – Go thighs if you want more fat and flavor, breasts if you’re watching fat macros
• Olive oil – Neutral enough to cook everything without overpowering the coconut aminos
• Garlic – Always fresh, always essential
• Broccoli + red bell pepper – Classic combo, just enough crunch and color. Keeps carbs in check
• Coconut aminos – Sweet, salty, soy-free. Around 1g net carbs per tbsp vs. higher in regular soy sauces
• Cauliflower rice – Adds bulk without blood sugar drama. Fresh is best, frozen works in a pinch
• Toasted sesame oil – Flavor finisher. Don’t cook with it, just stir it in at the end
• Green onions (optional) – Adds freshness and crunch, and a pop of color that makes it feel “real meal” worthy

Keto Swaps That Actually Work

Ingredient	Swap	Notes
Coconut aminos	Tamari (gluten-free)	Still low-carb, but less sweet
Broccoli/Peppers	Zucchini, snap peas, or mushrooms	Watch net carbs with snap peas – small amounts only
Olive oil	Avocado oil	High smoke point, totally fine for stir frying
Cauliflower rice	Shirataki rice (konjac)	Super low-carb, but texture is more chewy than fluffy

What I Got Wrong

What Went Wrong	Why It Happens	How to Fix It
Chicken dried out	Overcooked in first step	Pull it once just cooked through, add it back later
Mushy cauliflower	Added too early or overcooked	Add last and cook just until soft but not soggy
Watery stir fry	Didn’t cook off liquid	High heat at the end helps everything dry out and caramelize

How to Make It (Step-by-Step)

1. Cook chicken: Heat half the oil in a large skillet or wok. Add chicken, season, and sear until golden. Don’t overcook—it’ll finish later.
2. Set aside: Remove chicken to a plate. Keep warm.
3. Sauté garlic: Add rest of oil and garlic. Sizzle until fragrant.
4. Add veg: Toss in broccoli and bell pepper. Stir fry until just starting to soften.
5. Deglaze: Add bone broth. Scrape the pan, cover, steam for 3-5 mins till veg is crisp-tender.
6. Bring it all back: Add coconut aminos + cooked chicken. Stir to coat everything.
7. Cauli rice time: Add the rice, crank the heat, stir fry till it’s soft and liquid is gone.
8. Finish: Kill the heat, stir in sesame oil. Taste and tweak salt or pepper if needed.
9. Top + serve: Green onions on top. Boom.

My Go-To Low-Carb Hacks

• I pre-portion cooked stir fry into meal prep containers (1.5 cups = ~310 calories, 15.5g total carbs, 4.5g fiber → 11g net carbs)
• I use fresh riced cauliflower when I want better texture—but frozen is totally fine if I dry it out
• If I’m tracking, I toss all ingredients into Cronometer before I start cooking. Makes on-the-fly adjustments easier

Meal Prep Notes That Matter

• Fridge: 4 days, airtight container
• Freezer: 3 months, in a flat layer if using bags (defrosts faster)
• Reheat: Skillet over medium—don’t microwave unless you’re okay with soggy cauliflower and sad chicken

Keto Cooking What-Ifs (Answered)

Can I use soy sauce instead of coconut aminos?
Sure, but go for tamari if you want gluten-free. And keep an eye on sodium and sugar content.

Will this spike my blood sugar?
Not likely. I tested it post-meal and stayed flat (I’m pretty carb-sensitive). The highest-carb item is the pepper, and it’s balanced with protein + fat.

Is it freezer friendly?
Yes—but reheat in a pan, not the microwave, or the cauliflower turns mushy.

Can I add more veg?
Absolutely. Just keep total carbs in mind. Mushrooms, zucchini, bok choy all play nice here.

Nutrition Facts

Serving Size: ~240g (1½ cups)
Servings: 4

Nutrient	Amount
Calories	310 kcal
Total Fat	17.3 g
— Saturated Fat	2.8 g
Cholesterol	65 mg
Sodium	500 mg
Potassium	650 mg
Total Carbohydrates	15.5 g
— Dietary Fiber	4.5 g
— Sugars (natural)	7.8 g
Net Carbs	11 g
Protein	23.7 g

Check out More Recipes:

• Low Carb Keto Ground Beef Stroganoff Recipe
• Low Carb Keto Philly Cheesesteak Casserole
• Low Carb Keto Sesame Asian Kelp Noodles Recipe