Some evenings, all I want is something quick but still feels like a real meal—not just a grab-and-go snack. This low calorie chicken and vegetables dish fits that mood perfectly. It’s one of those meals that smells so inviting while cooking, you almost forget the day’s chaos for a moment. I remember the first time I made it, I was halfway through peeling the carrot when my phone buzzed, and I got a bit distracted—ended up with uneven slices, but honestly, that made it feel even more homemade and cozy.

The stir-fry sizzles in the pan, the garlic and ginger releasing that warm, spicy aroma that fills the kitchen and pulls everyone toward the table. The colors pop—deep green broccoli, vibrant red and yellow peppers, tender zucchini—and the chicken browns just right, soaking up the tangy sauce. It’s simple, yes, but there’s a satisfying depth in every bite. Plus, it doesn’t leave you feeling weighed down or sluggish, which is a bonus when you’re juggling a million things.

Bright and colorful veggies make it feel fresh and lively even on the busiest nights.
Lean chicken keeps it light but still filling enough to avoid hunger pangs later.
The sauce is bold but not overpowering—balanced with a hint of honey and a touch of heat.
It’s simple—and that’s kind of the point. No fuss, no complicated steps, just good food.

For those moments when you want something nourishing but don’t have time to fuss, this dish steps up. It’s not fancy, but it’s honest and satisfying. Plus, it’s easy to tweak if you feel like experimenting—sometimes I add a handful of snap peas or swap the chicken for tofu when I want a change. Either way, it’s a reliable go-to.

Low Calorie Chicken and Vegetables

Print Recipe

A healthy and flavorful low calorie chicken and vegetable stir-fry, perfect for a nutritious meal that’s quick to prepare and packed with fresh ingredients.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4

Ingredients

Scale

1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1 tablespoon olive oil
1 medium red bell pepper, sliced into thin strips
1 medium yellow bell pepper, sliced into thin strips
1 medium zucchini, sliced into half-moons
1 medium carrot, peeled and thinly sliced
1 cup broccoli florets
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
2 tablespoons low sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon honey
1/4 teaspoon crushed red pepper flakes
Salt, to taste
Black pepper, to taste
2 green onions, sliced (for garnish)

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Instructions

In a small bowl, whisk together the soy sauce, rice vinegar, honey, and crushed red pepper flakes. Set this sauce mixture aside.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the chicken pieces to the skillet, season with salt and black pepper, and cook for 5-7 minutes until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
Add the sliced red and yellow bell peppers, zucchini, carrot, and broccoli florets to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.
Return the cooked chicken to the skillet with the vegetables.
Pour the prepared sauce over the chicken and vegetables. Stir well to combine and cook for an additional 2 minutes to heat through and allow the flavors to meld.
Taste and adjust seasoning with additional salt or pepper if needed.
Remove from heat and garnish with sliced green onions before serving.

Using a good non-stick skillet or a wok helps the veggies stay crisp without sticking, which I always appreciate because it saves on cleanup. When serving, I usually spoon it over a bed of brown rice or quinoa to soak up the sauce, but it’s just as good on its own. If you want a little extra kick, tossing in some extra red pepper flakes or a splash of sriracha works well. Sometimes I toss in chopped cashews or sesame seeds for a bit of crunch, though I haven’t tested all the variations thoroughly yet.

FAQ

Can I make this ahead of time? Yes, leftovers keep well in the fridge for up to three days. Just reheat gently to keep the veggies crisp.

What if I’m not a fan of spicy? You can easily leave out the crushed red pepper flakes or reduce the honey a bit for a milder taste.

Can I swap chicken for another protein? Tofu, shrimp, or even thinly sliced beef would work nicely, though cooking times might vary.

Ready to try a stir-fry that feels like a fresh breath on a hectic night? Give this low calorie chicken and vegetables recipe a go and see how a simple meal can still feel special.