10 Minute Chicken Stir Fry for Weight Loss (Low Calorie)

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Last Tuesday I walked through the door at 6:47pm, starving, with exactly zero motivation to cook. Ben had soccer practice, the dog needed walking, and I could feel the pull of the takeout menu on my fridge. But I made this stir fry instead. And I was eating by 7:02pm.

I’m not exaggerating. This 10 minute chicken veggie stir fry has become my go-to when life gets chaotic. It’s low-calorie enough to keep my weight loss goals on track, but satisfying enough that I don’t find myself hunting for cookies at 9pm.

This recipe is part of my complete guide to low-calorie weight loss recipes. If you’re looking for more meal ideas that won’t wreck your calorie budget, start there.

Why This Actually Works

The secret? High-volume vegetables that fill you up without piling on calories. Bell peppers, broccoli, snap peas – stuff that takes up real estate in your stomach. Paired with lean chicken and a sauce that actually has flavor, you get a meal that feels indulgent but clocks in under 320 calories.

I tracked this in MyFitnessPal for weeks. The macros are solid – good protein to keep you full, minimal added sugars, and enough fiber to keep everything moving along.

The Prep That Makes 10 Minutes Possible

Real talk. Can you make this in 10 minutes starting from scratch? Probably not. Here’s what I do.

I buy pre-sliced stir fry vegetables from the grocery store. Those $3-4 bags in the produce section. Judge me if you want, but I’d rather spend a few extra bucks than chop bell peppers after a long day.

For chicken, I slice breasts in bulk on Sunday. Takes 10 minutes once a week, saves time every weeknight. If you’re into meal prep for weight loss, having these components ready is essential.

Ingredients

For the stir fry:

• 1.5 lbs boneless skinless chicken breast, sliced thin
• 4 cups mixed stir fry vegetables (bell peppers, broccoli, snap peas, carrots)
• 1 tablespoon avocado oil
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• Salt and pepper to taste

For the sauce:

• 3 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon sriracha (optional)
• 1 teaspoon cornstarch mixed with 2 tablespoons water

Instructions

1. Mix all sauce ingredients in a small bowl. Set aside.
2. Heat oil in a large skillet over high heat. You want it almost smoking – this gives you that restaurant-style sear.
3. Add chicken in a single layer. Don’t touch it for 2 minutes. Flip and cook another 2 minutes until done. Remove to a plate.
4. Add vegetables to the same pan. Stir fry 2-3 minutes until crisp-tender.
5. Add garlic and ginger, stir 30 seconds until fragrant.
6. Return chicken to pan, pour in sauce, toss everything for one minute until sauce thickens.
7. Serve over cauliflower rice to keep calories low, or regular rice if you have more wiggle room.

Notes

• Swap chicken for shrimp or tofu for a vegetarian version.
• Frozen vegetables work in a pinch. Throw them in frozen for best results.
• Sauce keeps one week in the fridge.

10 Minute Chicken Veggie Stir Fry

Prep Time: 3 minutes
Cook Time: 7 minutes
Servings: 4
Calories per Serving: 285
Protein per Serving: 32g

Making This Work for Everyone

My kids actually eat this. The trick was letting them pick their vegetables. Ben only wants broccoli and carrots. Lily goes heavy on snap peas. They’re eating vegetables without a fight – I’ll take it.

For my husband who isn’t watching calories, I serve his over white rice with a fried egg on top. Same recipe, just more filling.

Things I Learned the Hard Way

Don’t skip the high heat. Cooking over medium just steams everything and you get rubbery chicken. Not great.

And please – don’t overcrowd your pan. If cooking for a crowd, do it in batches. The first time I doubled this in my regular skillet, I got a sad, watery mess.

Looking for more quick dinners? Check out my low-calorie dinner recipes or try some low-calorie high-protein recipes if protein is your priority.