High-Protein Chicken Mushroom Stir-Fry
Tender chicken, earthy mushrooms, and crisp peppers in a savory sauce — a 20-minute high-protein low-carb stir-fry
This is a fast, flavorful stir-fry that delivers serious protein. Bite-sized chicken pieces are seared with mushrooms, green bell peppers, and onion in a simple savory sauce for a complete meal that packs 42 g of protein and only 5 g net carbs per serving.
One skillet, ready in about 20 minutes, completely sugar-free, and perfect for busy weeknights.
Why you’ll love this stir-fry
- 42g protein per serving — one of the highest-protein skillet meals
- Only 5g net carbs and fully sugar-free
- Ready in about 20 minutes
- One pan, minimal cleanup
- Bold savory flavor with tender chicken and mushrooms
- Excellent for meal prep
Health notes
- Very high protein: Chicken breast keeps the protein high and the meal filling.
- Low carb: Mushrooms, peppers, and onion add volume with very few net carbs.
- Sugar-free: The sauce stays clean with no added sugar.
- Balanced: Protein + vegetables + healthy fats for steady energy.
Key element — high heat and don’t crowd the pan
A hot skillet and space between the chicken pieces create a good sear. Overcrowding steams the meat instead of browning it, so cook in batches if needed.
Ingredients
Protein & vegetables
- 1.5 lb (680g) boneless skinless chicken breast or thighs, cut into bite-sized pieces
- 8–10 oz (225–280g) mushrooms, sliced
- 1 green bell pepper, sliced
- 1 small onion, sliced
- 2–3 garlic cloves, minced
- 1–2 Tbsp olive oil or avocado oil
Sauce
- 3 Tbsp coconut aminos or low-sodium soy sauce
- 1 Tbsp rice vinegar or apple cider vinegar
- 1 tsp toasted sesame oil
- ½ tsp garlic powder
- ½ tsp black pepper
- Optional: ½ tsp grated fresh ginger or a pinch of red pepper flakes
To finish
- 1–2 green onions, sliced
- Optional: sesame seeds or a squeeze of lime
Swaps
- Turkey or shrimp: Both work well with the same method and sauce.
- Extra vegetables: Add zucchini, broccoli, or snap peas.
- Spicier: Increase red pepper flakes or add a spoonful of chili garlic sauce.
- Thicker sauce: Stir in a tiny pinch of xanthan gum at the end if desired.
Instructions
| 1 | Prep and season. Cut the chicken into even bite-sized pieces and pat dry. Season lightly with salt and pepper. Mix the sauce ingredients in a small bowl and set aside. |
| 2 | Sear the chicken. Heat 1 Tbsp oil in a large skillet over medium-high heat. Add the chicken in a single layer (work in batches if needed) and cook 3–4 minutes per side until golden and cooked through. Remove to a plate. |
| 3 | Cook the vegetables. Add the remaining oil to the same skillet. Add the mushrooms and cook 3–4 minutes until they release liquid and begin to brown. Add the bell pepper, onion, and garlic; cook 2–3 more minutes until the vegetables are tender-crisp. |
| 4 | Combine and sauce. Return the chicken to the skillet. Pour in the sauce and toss everything together for 1–2 minutes until the sauce coats the chicken and vegetables and reduces slightly. |
| 5 | Finish and serve. Taste and adjust seasoning. Top with sliced green onions and optional sesame seeds. Serve hot. |
Pro tips
- Pat the chicken dry so it sears instead of steams.
- A hot pan is essential for good browning on both the chicken and mushrooms.
- Don’t overcrowd the skillet — cook the chicken in batches if necessary.
- Add the garlic near the end so it doesn’t burn.
- This reheats well and makes excellent meal-prep lunches.
Nutrition
| Nutrient | Per serving (1/3) |
|---|---|
| Calories | 340 |
| Protein | 42g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 14g |
| Sodium | 620mg |
Estimates based on chicken breast, mushrooms, and coconut aminos. Exact numbers vary with chicken cut and sauce brand.
Variations
Spicy version
Add extra red pepper flakes or a spoonful of chili garlic sauce with the sauce.
Extra vegetables
Add broccoli florets, zucchini, or snap peas with the peppers.
Garlic-ginger
Increase the fresh garlic and add 1 tsp grated fresh ginger for a brighter flavor.
Cauliflower rice base
Serve over cauliflower rice for extra volume with almost no additional carbs.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Covered; reheat gently in a skillet or microwave |
| Freezer | Up to 2 months | Freeze in portions; thaw overnight in the fridge |
| Meal prep | Up to 4 days | Perfect for grab-and-go lunches |
FAQ
Test your knowledge
5 quick questions about this chicken mushroom stir-fry
1. Protein per serving?
2. Net carbs per serving?
3. What helps the chicken brown well?
4. About how long does this take?
5. Best way to serve it?
