by Olena

Healthy Chicken Stir Fry

Olena Osipov
5 from 18 votes

Healthy Chicken Stir Fry is a 30 minute meal everyone will love! Veggies and chicken are thickly coated in homemade sweet and savory sauce in this chicken stir fry recipe.

Stir fries like beef stir fry, salmon stir fry and Instant Pot stir fry are truly a saving grace on a weeknight. For anyone who wants to eat healthy. And who doesn’t?! JK.

healthy chicken stir fry recipe in a wok

Chicken Stir Fry Recipe

This healthy chicken stir fry recipe is a take-off of history’s popular Asian chicken stir fry. It’s quick and easy. Perfect for a weeknight family supper, dinner on the fly, even impressive enough to serve a gang or when company’s coming.

Kids love stir fry!

When it comes to a stir fry, I’m picky. I like my veggies crisp and thick not overly salty sauce covering each piece of chicken.

chicken stir fry garnished with sesame seeds

What Is Stir Fry?

Stir fry is a thousand years of Asian history in every bite. The ancient art of cooking thinly sliced foods in a hot wok over an open flame. Try my updated version with chunky vegetables, chicken drumsticks or thighs and cooked in a contemporary wok from Amazon haha.

This chicken and vegetable stir fry is quick. It’s easy. It’s full of flavour. And it’s fun to make!

asparagus, broccoli, onion, chicken drumsticks, green onion, soy sauce to make chicken stir fry recipe

The Best Chicken and How to Cook It

You can use bone in or boneless chicken.

Traditionally, the meat, in this case chicken breast, is sliced very thin so it sears quickly. Add slices to hot oil in your pan, keeping them separated and moving, until cooked through. Your pan is ready when a few drops of sprinkled water sizzle and dance on the surface.

Don’t overload your pan or the meat will steam instead of searing. Remove chicken to a plate, while you stir fry the veggies.

I have updated my chicken veggie stir fry recipe with chicken drumsticks or thighs for a heartier taste, to save a few $$s and to make a more substantial meal. Just brown the chicken drumsticks in a little oil, then simmer on reduced heat covered until cooked through – about 10 minutes per side.

how to cook chicken stir fry

Best Vegetables to Stir Fry?

Make your own stir fry history.

Plan around seasonal veggies or just wing it with whatever you have on hand. Crisp carrots, bright red peppers, broccoli, onions, asparagus, cauliflower and snow peas make a colourful combo. I have added asparagus to my version.

If you’re more adventuresome, try eggplant slices, a variety of mushrooms, bamboo shoots, water chestnuts, or a handful of bean sprouts.

I am getting hungrier by the minute! How about you?

how to make chicken stir fry

What Is “The Secret Sauce” for Stir Fry?

My healthy chicken stir fry sauce “secret” is now your secret. Whisk together cornstarch, cold water, soy sauce, honey or maple syrup and vinegar and add to cooked chicken and veggies.

That’s it! No oyster sauce, mirin or sake.

Toss gently and serve.

How to Make Chicken Stir Fry

  1. Get the oil in your wok or deep-sided pan hot, hot, hot! The best oil to use is one with a high heat point, like avocado or coconut oil. Olive oil has a low heat point, so it’s not recommended.
  2. Add chicken all at once. Don’t overcrowd the pan, or the meat will steam instead of quickly searing. With boneless chicken, keep the chicken moving until the edges begin to turn opaque. Don’t overcook. That’s one secret of a successful chicken stir fry.
  3. The second secret is not to overcook your veggies. You want your chicken and veggie stir fry full of bright crunch and colour –  in the pan and on your plate.

chicken stir fry served with noodles in a bowl

What Goes with Chicken Stir Fry?

  • Steamed rice is the traditional accompaniment to a stir fry. In real world, you can also serve it with quinoa, brown rice vermicelli or brown rice.
  • For a low carb version, serve on its own.
  • Company coming? Cooking stir fry together is an ideal way to keep guests busy and entertained at the same time. Tie an apron on each guest and give them a chopping task. When all the ingredients are assembled, dinner will be ready in record time. And everyone will have been in on the fun!

Next time your kids balk at eating their veggies, pull out a set of chopsticks and tell them you’re travelling to another country for dinner tonight.

More Healthy Stir Fry Recipes to Try

healthy chicken stir fry recipe

Healthy Chicken Stir Fry

30 Minute Healthy Chicken Stir Fry with tons of veggies and chicken thickly coated in homemade sweet and savory sauce.
5 from 18 votes
Print Save Rate
Course: Dinner
Cuisine: Asian
Prep Time: 15 minutes
Cook Time: 45 minutes
Servings: 8 servings
Calories: 396kcal
Author: Olena Osipov


  • 2 lbs chicken drumsticks/ thighs or 1.25 lbs boneless chicken breast or thighs cut into 1 inch pieces
  • 3 lbs firm stir fry vegetables chopped
  • 3 garlic cloves minced
  • 1 inch ginger peeled and minced
  • 1/4 cup soy sauce I used Bragg's liquid aminos
  • 1 cup cold water
  • 2 tbsp honey or maple syrup
  • 1 tbsp rice or white vinegar
  • 4 tbsp cornstarch
  • 2 green onion sprigs chopped
  • 1 tbsp sesame seeds
  • Avocado oil for frying
  • Salt


  • Cut the vegetables. “Stir fry” means to cook small pieces of food quickly on high heat and stirring constantly. So make sure vegetables are prepped before you light the stove.
  • Preheat wok on medium heat and add a bit of oil. To cook bone-in chicken: Add chicken and 2 tbsp of water to a wok, sprinkle with a bit of salt, cover and cook for 10 minutes. Turn, cover and cook for another 10 minutes. To cook boneless chicken breasts or thighs: Cook uncovered for 7-10 minutes, stirring a few times.
  • While chicken is cooking, in a medium bowl whisk together water, soy sauce, maple syrup, vinegar and cornstarch. Set aside.
  • Remove chicken on a plate and return wok to high meat. Add a bit of oil, garlic, ginger and onion. Cook for 2 minutes, stirring frequently. Add vegetables and cook for another 3 minutes.
  • Whisk sauce well (cornstarch settles fast at the bottom) and add to the wok. Stir chicken stir fry gently and let sauce come to a boil, then cook for a few minutes until it thickened. Garnish with green onion and sesame seeds.
  • Serve hot over quinoa, brown rice, brown rice vermicelli or whole wheat spaghetti.

Store: Refrigerate covered for up to 24 hours.


    I like the price, look and taste of bone in chicken. You can use boneless. Just keep in mind you will need less of it and it cooks much faster.
    Best veggies to stir fry: bell peppers, zucchini, snow (snap) peas, carrots, onions, broccoli, cabbage, asparagus.
    Use well-preheated wok.
    When you cook on high heat the best oil to use is the oil with high smoke point. The most healthy one is avocado oil with smoke point of 520 degrees F. However, my favourite oil to use for stir frying is toasted sesame oil because it’s so Asian. I do switch between both, to be honest.


    Calories: 396kcal | Carbohydrates: 32g | Protein: 28g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 85mg | Sodium: 427mg | Potassium: 619mg | Fiber: 7g | Sugar: 3g | Vitamin A: 8826IU | Vitamin C: 20mg | Calcium: 77mg | Iron: 3mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    What You Will Find Here

    Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

    A Little More About Me

    Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

    37 comments on “Healthy Chicken Stir Fry

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    1. 5 stars
      We all really liked this recipe. I did use chicken breasts and 2 tbsp. of pancake syrup (all I had to substitute and it wasn’t noticeable in a bad way anyway). I had to use olive oil for frying. I’ll be making this recipe again; thank you so much!

    2. 5 stars
      Hi Olena, i tried the reciept last night. It is so delicious and I like those colourful veggies. Easy to cook an very healthy..
      Thank you so much for making me the best mom..

    3. 5 stars
      Thank you for the recipe. It turned out very well.
      Earlier i made it out of the ready made sauces from the store and overcooked my veggies. Now i know the trick thanks to you.

    4. 5 stars
      This is the best stir fry recipe I’ve ever made! Normally I make a bland, tasteless stir fry, Not this time!! This was amazing! Pretty much followed the recipe and used veggies I had on hand. Thank you for this, definitely a keeper!!!

    5. 5 stars
      It was excellent and healthy—my whole family enjoyed it, kids too! And, it was also very easy to make!

    6. 5 stars
      OMG my friends And I loved it so easy and no messing around IT was really tasty And so healthy thank you for sharing your wonderful recipes so we can enjoy a healthy meal x

    7. 5 stars
      Low sodium!! We didn’t use any kind of a soy sauce instead I substituted 4 tsp of orange zest. Also we doubled the sauce recipe for the extra sauce.

    8. 5 stars
      One of the best homemade stir fry causes I’ve come across. Easy and flexible to add whatever veggies or meats you like.

    9. 5 stars
      This recipe was soooo delicious! I used the liquid amino sauce, which I’ve never used before, and the taste was so much better than using soy sauce. It was a very light tasting dish. My husband even liked it and he’s not a fan of soy sauce. It’s a keeper for me! Thank you!

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