Keto Stir Fry
A cool October evening, cinnamon in the air, and the sizzle of garlic hitting hot oil — that’s the little ritual that makes this Keto Stir Fry a fall favorite in my kitchen. I first made it on a rainy Sunday when I wanted something fast, cozy, and low-carb, and it quickly became a weeknight staple loved by friends who appreciate seasonal flavors and simple technique. If you enjoy baking autumn treats, you’ll love how this savory skillet uses the same comforting spices and warm textures.
Introduction
This Keto Stir Fry balances crisp fall vegetables with tender, seasoned chicken for a satisfying, low-carb meal that feels like home. It’s forgiving for beginners, quick to make, and easy to customize with pantry staples. If you like trying other light, wholesome stir-fries, you might enjoy this clean eating chicken veggie stir fry for more weeknight inspiration.
Ingredients
- 1 lb boneless skinless chicken thighs, cut into bite-size pieces
- 2 tablespoons avocado oil or olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 small sugar pumpkin or 1 cup diced kabocha (optional for fall), cut small
- 1 cup broccoli florets
- 1 cup sliced shiitake or cremini mushrooms
- 1 small red bell pepper, thinly sliced
- 1/2 cup thinly sliced green onions
- 3 tablespoons coconut aminos (low-sodium)
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- Salt and freshly ground black pepper to taste
- Optional garnish: toasted sesame seeds, chopped cilantro, lemon wedge
Step-by-step Instructions
- Prep everything first: cut the chicken and vegetables, mince garlic and ginger, and have sauces measured. This mise en place keeps the cooking fast and stress-free.
- Heat a large skillet or wok over medium-high heat and add 1 tablespoon of oil. When shimmering, add the chicken in a single layer. Let it sear undisturbed for 2–3 minutes, then stir and cook until mostly done. Remove the chicken and set aside.
- Add the remaining oil to the hot skillet. Toss in garlic and ginger and sauté 30 seconds until fragrant.
- Add harder vegetables first: pumpkin and broccoli. Stir-fry for 3–4 minutes until they start to soften.
- Add mushrooms and bell pepper; stir-fry another 2–3 minutes until vegetables are bright and just tender.
- Return chicken to the pan. Pour in coconut aminos and rice vinegar, tossing everything to coat. Cook 1–2 minutes more so the sauce reduces slightly.
- Stir in sesame oil and green onions. Taste and season with salt and pepper.
- Serve hot, garnished with sesame seeds and cilantro. For a citrus lift, squeeze a lemon wedge over each serving.
Tips for Success
- Use high heat and a roomy pan: a hot skillet and space let ingredients sear rather than steam, producing better texture.
- Dry your chicken pieces well before adding to the pan to encourage browning.
- Cut vegetables uniformly so they cook at the same rate.
- If you’re short on time, frozen pre-cut broccoli or sliced mushrooms work great.
- For more protein variety, try shrimp or beef. For a seafood-forward option, check this lemon-flavored option: lemon pepper shrimp stir fry for technique ideas you can adapt.
- If you need an egg-free or tofu-based version, use firm tofu pressed and pan-fried until golden.
Possible Variations
- Gluten-free: This Keto Stir Fry is naturally low-carb; to ensure it’s also gluten-free, use certified gluten-free coconut aminos and check labels. For more gluten-free stir-fry ideas, this quick gluten-free chicken stir fry with veggies provides extra swaps.
- Vegetarian: Swap chicken for extra-firm tofu or tempeh and increase mushrooms for a meaty texture.
- Streusel topping (autumn twist): For a creative bake-and-serve approach, transfer the finished stir fry into a shallow ovenproof dish, sprinkle a crunchy almond-coconut streusel (almond flour, butter or coconut oil, erythritol, and chopped nuts), and broil briefly for a sweet-savory contrast that echoes fall desserts.
- Low-carb eggplant alternative: If you love eggplant textures, try this easy low-carb eggplant stir fry for substitution tips and spicing ideas.
- Shrimp and broccoli: Swap chicken for shrimp and follow this shrimp broccoli light stir fry to see timing adjustments for seafood.
Storage Recommendations
- Refrigerator: Cool leftovers to room temperature, then store in an airtight container for 3–4 days. Reheat gently in a skillet over medium heat with a splash of water or broth to revive the sauce.
- Freezer: For longer storage, place cooled stir fry in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Tip for texture: If you froze pumpkin or zucchini in the stir fry, expect a softer texture after thawing. Fresh vegetables retain the best bite.
Conclusion
This Keto Stir Fry is a cozy, adaptable fall meal that’s quick enough for weeknights and comforting enough for a weekend supper. If you want another quick, keto-friendly recipe to compare techniques and flavors, check out this Best Keto Stir Fry {10 minute dinner recipe} – The Big Man’s World ® for additional ideas.
FAQs
Is stir fry keto-friendly?
Yes—this Keto Stir Fry focuses on low-carb vegetables and protein, uses coconut aminos instead of sugary sauces, and keeps the dish within keto guidelines when served without rice or high-carb sides.Can I meal prep this stir fry?
Absolutely. Cook and cool the stir fry, then portion into airtight containers. It reheats well on the stovetop and makes a convenient lunch or dinner for busy days.What are good low-carb vegetable choices for stir fry?
Broccoli, bell peppers (in moderation), leafy greens, mushrooms, zucchini, and small amounts of pumpkin or squash work well for low-carb stir-fries when used thoughtfully.How do I thicken the sauce without using cornstarch?
Use a small slurry of xanthan gum dissolved in water (a very small pinch), reduce the sauce over medium heat, or simmer with a tablespoon of nut butter (like almond butter) for a slightly thicker, keto-friendly sauce.
Keto Stir Fry
Ingredients
Main Ingredients
- 1 lb boneless skinless chicken thighs, cut into bite-size pieces
- 2 tablespoons avocado oil or olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 small sugar pumpkin or 1 cup diced kabocha (optional for fall), cut small
- 1 cup broccoli florets
- 1 cup sliced shiitake or cremini mushrooms
- 1 small red bell pepper, thinly sliced
- 1/2 cup thinly sliced green onions
- 3 tablespoons coconut aminos (low-sodium)
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- Salt and freshly ground black pepper to taste
Optional Garnishes
- toasted sesame seeds
- chopped cilantro
- lemon wedge
Instructions
Preparation
- Prep everything first: cut the chicken and vegetables, mince garlic and ginger, and have sauces measured.
Cooking
- Heat a large skillet or wok over medium-high heat and add 1 tablespoon of oil.
- When shimmering, add the chicken in a single layer. Let it sear undisturbed for 2–3 minutes, then stir and cook until mostly done. Remove the chicken and set aside.
- Add the remaining oil to the hot skillet. Toss in garlic and ginger and sauté for 30 seconds until fragrant.
- Add harder vegetables first: pumpkin and broccoli. Stir-fry for 3–4 minutes until they start to soften.
- Add mushrooms and bell pepper; stir-fry another 2–3 minutes until vegetables are bright and just tender.
- Return chicken to the pan. Pour in coconut aminos and rice vinegar, tossing everything to coat. Cook 1–2 minutes more so the sauce reduces slightly.
- Stir in sesame oil and green onions. Taste and season with salt and pepper.
- Serve hot, garnished with sesame seeds and cilantro. For a citrus lift, squeeze a lemon wedge over each serving.