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30-Minute Gluten Free Chicken Stir Fry in a white bowl

30-Minute Gluten Free Chicken Stir Fry

sam
This 30-Minute Gluten Free Chicken Stir Fry is a colorful, protein-packed dinner featuring tender chicken, crisp veggies, and a bold savory sauce all gluten-free and ready in under half an hour.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian
Servings 4 servings
Calories 310 kcal

Equipment

  • large skillet or wok
  • cutting board
  • knife
  • mixing bowl
  • whisk
  • spatula

Ingredients
  

  • 1 lb boneless skinless chicken breast, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 zucchini, chopped
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 0.5 red onion, thinly sliced
  • 0.25 cup tamari (gluten-free soy sauce alternative)
  • 1 tbsp rice vinegar
  • 2 tsp sesame oil
  • 1 tbsp honey or maple syrup
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, grated
  • 1 tsp cornstarch
  • 2 tbsp water (for slurry)
  • 2 tbsp neutral oil (like avocado or light olive oil)
  • sesame seeds (optional topping)
  • green onions (optional topping)

Instructions
 

  • Slice chicken into thin strips for fast cooking. Wash and chop your vegetables so everything’s ready to go before you heat the pan.
  • In a small bowl, whisk together tamari, rice vinegar, sesame oil, honey, garlic, and ginger. Stir in the cornstarch slurry (cornstarch + water) to help thicken the sauce later.
  • In a large skillet or wok over medium-high heat, add 1 tbsp oil. Cook the chicken until lightly browned and cooked through, about 5–6 minutes. Remove from the pan and set aside.
  • Add the remaining oil and all the chopped vegetables. Stir fry for 4–5 minutes, just until they’re tender-crisp. Don’t overcook—you want them vibrant and a bit crunchy.
  • Return the chicken to the pan. Pour in the stir fry sauce. Stir to coat everything evenly. Let it simmer for 2–3 minutes until the sauce thickens and glazes the chicken and veggies.
  • Serve hot over steamed rice, cauliflower rice, or gluten-free noodles. Garnish with sesame seeds and green onions.

Notes

Prep all ingredients before you start cooking to keep things quick and stress-free. Use high heat and avoid crowding the pan for the best texture. Add chili flakes or sriracha for spice, and swap chicken with tofu for a vegetarian version.

Nutrition

Calories: 310kcalCarbohydrates: 19gProtein: 28gFat: 15gSaturated Fat: 2.5gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gCholesterol: 73mgSodium: 820mgPotassium: 620mgFiber: 3gSugar: 8gVitamin A: 3900IUVitamin C: 70mgCalcium: 50mgIron: 1.6mg
Keyword 30 minute dinner, chicken stir fry, gluten-free, healthy weeknight meal
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