It was one of those evenings when I walked into the kitchen distracted, juggling a few tasks in my head—and suddenly realized I hadn’t planned dinner. I opened the fridge and spotted a few colorful veggies and chicken breast, thinking, “Well, this could work.” The sizzle of olive oil in the pan was reassuring, and as garlic and ginger hit the heat, the kitchen filled with a cozy aroma that lifted my spirits. I wasn’t too precise with the veggie slices—some were a bit chunkier than others—but that didn’t matter. Tossing everything together, I caught myself sneaking a bite of the tender chicken before plating. It wasn’t fancy, but it felt like exactly the kind of meal that steadies you after a busy day.

There’s a certain comfort in a stir-fry that’s quick, healthy, and colorful. This low calorie chicken and vegetables dish hits those notes with ease.

Bright and fresh vegetables keep the dish crisp and lively, making each bite interesting without overwhelming your palate.
The chicken cooks up tender and juicy, with just enough seasoning to highlight the natural flavors without fuss.
It’s simple — and that’s kind of the point. No complicated steps or hard-to-find ingredients, just a straightforward meal you can trust.
Prepping and cooking takes about 30 minutes total, which fits nicely into a busy weeknight schedule.

Even if you’re not usually a stir-fry person, this recipe has a way of feeling approachable and satisfying without any guilt about extra calories.

Low Calorie Chicken and Vegetables

Print Recipe

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

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 grated fresh ginger
2 tablespoons low sodium soy sauce
1 tablespoon water
1 teaspoon cornstarch
Salt, to taste
Black pepper, to taste

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Instructions

In a small bowl, whisk together the soy sauce, water, and cornstarch until smooth. Set 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 5-6 minutes, stirring occasionally, 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 about 30 seconds until fragrant.
Add the sliced red bell pepper, yellow bell pepper, 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 soy sauce mixture over the chicken and vegetables. Stir well to coat everything evenly and cook for another 1-2 minutes until the sauce has thickened.
Adjust seasoning with salt and black pepper if needed.
Remove from heat and serve immediately.

Kitchen Notes: I usually rely on one good skillet or wok for this dish, nothing fancy needed. It’s fun to serve with a simple side of steamed rice or even some noodles if you want a bit more comfort. Sometimes I swap in whatever veggies are in the fridge—snap peas, mushrooms, or even baby corn can work, although I haven’t tested all combinations thoroughly. Adding a splash of sesame oil at the end can bring a nice touch, but it’s totally optional. If you prefer it spicier, a pinch of red pepper flakes does the trick without stealing the spotlight.

FAQ

Can I make this ahead of time? Yes, it stores well in the fridge for a few days and reheats nicely in a skillet or microwave. Just be mindful the veggies might soften a bit with time.

Is this recipe gluten-free? It can be, if you choose gluten-free soy sauce or tamari.

What if I don’t have fresh ginger? Ground ginger can be a substitute, but fresh really brings a brighter flavor.

Can I use other proteins? Sure, tofu or shrimp could work if you want a change, but cooking times will vary.

If your evening sometimes feels like a whirlwind and you want a meal that’s both wholesome and quick, this low calorie chicken and vegetables stir-fry is worth saving for those nights. Give it a try and see how easy healthy cooking can be.