7 Chicken Stir-Fry Recipes That Pack Protein and Veggies

If you're looking for a healthy chicken stir-fry recipe, search no further than these dietitian-approved options.
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With belly-filling protein and good-for-you veggies all conveniently cooked in one pan, there's much to love about a chicken stir-fry. That's probably what makes it such a crowd-pleasing dish.

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While you probably have your preferred way to prep this popular plate, it's always good to have options for changing things up once in a while.

The following list of dietitian-approved chicken stir-fry recipes has something for everyone: standard stir-fry for traditionalists and innovative interpretations for adventurous foodies.

Each recipe clocks in at 22 grams of protein (or more) for a filling, muscle-building meal.

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1. Chicken, Cashew and Vegetable Stir-fry

With crunchy cashews, this chicken vegetable stir-fry touts a ton of texture.
Image Credit: Brent Hofacker/Adobe Stock
  • 451 calories
  • 31 grams of protein

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With ingredients like sweet and tangy hoisin sauce and roasted peanut oil, this chicken stir-fry serves up a rich flavor profile that'll tickle all your tastebuds. Lean chicken breast and a colorful array of veggies, like red bell peppers, yellow squash and zucchini, round out this nutrient-dense dish.

Crunchy cashews add even more tantalizing texture (as well as heart-healthy fats and minerals that support your skin and eyes).

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Get the Chicken, Cashew and Vegetable Stir-Fry recipe and nutrition info here.

2. Chicken Pad Thai Zoodles

This chicken pad thai puts a tasty spin on stir-fry with a zesty sauce and zoodles.
Image Credit: Livestrong
  • 296 calories
  • 30 grams of protein

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This palate-pleasing chicken pad thai is a terrific twist on stir-fry. Unlike traditional pad thai, this healthier version nixes the high-carb noodles for spiralized zucchini, squash and carrots for a colorful, nutritious plate.

And while it's lower in calories, it still serves up all your favorite flavors. A spicy blend of tamarind paste, honey, fish sauce and Sriracha ensures that this nutritious stir-fry doesn't skimp on taste.

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If you're watching your sodium intake, take it easy on the tamarind and fish sauce (which tend to be salty) and instead "try a squeeze of balsamic glaze or a low sodium soy sauce," says Bonnie Taub-Dix, RDN, author of ​​​​​Read It Before You Eat It — Taking You from Label to Table​​​​​​.

Get the Chicken Pad Thai Zoodles recipe and nutrition info here.

3. Balinese-Inspired Chicken, Egg and Rice

This tasty chicken and egg stir-fry makes a beautifully balanced breakfast.
Image Credit: Susan Marque/LIVESTRONG.com
  • 351 calories
  • 28 grams of protein

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On those days you've got some leftover chicken from last night's dinner, toss it into this tasty breakfast stir-fry. There's no culinary rulebook that limits stir-fry to nighttime meals!

Actually, a chicken stir-fry is a fantastic way to start your day with a full belly that'll stay satisfied until lunchtime. This delicious dish has double the protein thanks to the addition of eggs (think: the perfect breakfast to build and repair lean muscle after a morning workout).

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Get the Balinese-Inspired Chicken, Egg and Rice recipe and nutrition info here.

4. Baja Chicken and Pepper 'Pasta'

This chicken stir-fry is full of antioxidant-rich peppers.
Image Credit: Tanya Rusanova/adobe stock
  • 214 calories
  • 24 grams of protein

With crisp bell peppers and spicy jalapeno peppers, this Baja chicken stir-fry is for those that like a little kick.

This recipe relies on pantry staples like olive oil, garlic and lime juice for its yummy flavor. Taub-Dix loves this satisfying dish because it provides plenty of protein and doesn't break the sodium bank.

For a pop of a contrasting color along with extra fiber and nutrient value, you can also add some greenery to the dish, like broccoli or sugar snap peas, she says.

Get the Baja Chicken and Pepper 'Pasta' recipe and nutrition info here.

5. Asian-Inspired Chicken Stir-Fry Salad

This chicken stir-fry gets incorporated into a delicious salad.
Image Credit: Jackie Newgent
  • 267 calories
  • 22 grams of protein

This Asian-inspired chicken salad puts a salivating new spin on stir-fry. Warm, tender chunks of chicken cooked with flavorful peanut oil come together with a coleslaw mix of shredded green cabbage and carrots, all tossed with a sensational sesame-lime vinaigrette made from scratch.

"This mix is a great combo for dinner or to carry with you for lunch," Taub-Dix says.

To slash some sodium, she recommends substituting a low-sodium tamarind sauce for the traditional variety.

Get the Asian Chicken Stir-Fry Salad recipe and nutrition info here.

6. Orange Chicken and Cauliflower Rice

This orange chicken stir-fry is full of bright flavors.
Image Credit: Arthur Bovino
  • 309 calories
  • 23 grams of protein

This orange chicken stir-fry is slightly time-intensive, but believe us – it's ​so​ worth it.

This mouthwatering meal is bursting with bright flavors from spicy ginger and zesty cayenne to sweet honey and citrusy orange juice. Roasted sesame seeds supply yet another layer of nutty flavor along with healthy fats, fiber and plant-based protein.

"This dish looks tasty and satisfying," Taub-Dix says. "You can slash prep time even further by buying [pre-made] cauliflower 'rice' in a package."

Get the Orange Chicken and Cauliflower Rice recipe and nutrition info here.

7. 10-Minute Stir-Fry

This simple chicken stir-fry only takes 10 minutes from prep to plate.
Image Credit: nata_vkusidey/Adobe Stock
  • 301 calories
  • 35 grams of protein

Every cook needs a go-to, quick stir-fry recipe up their sleeve (especially for busy weeknights). And this quintessential chicken stir-fry — which takes a mere 10 minutes from prep to plate — is it.

While the ingredients are basic — chicken breast, veggies and olive oil — this speedy meal is full of flavor and proves that sometimes, ​simple is better.

For even more convenience, pair it with pre-cooked, ready-to-serve rice.

Get the 10-Minute Stir-Fry recipe and nutrition info here.

Image Credit: LIVESTRONG.com/Creative

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