Low Carb Chicken Dinner
This Low Carb Chicken Dinner is a fast, weeknight-friendly stir-fry with bite-size chicken, bright broccoli and red bell pepper, plenty of garlic, and cauliflower rice. It cooks in one skillet, uses pantry staples like coconut aminos and chicken broth, and lands on the table in about 25 minutes. Expect tender chicken, crisp-tender veggies, and a savory, lightly sweet, soy-style sauce—without the carbs from traditional rice.
Why this recipe works
- Quick stir-fry method: Searing the chicken first and cooking vegetables hot and fast keeps everything tender and flavorful without overcooking.
- Built-in sauce: Coconut aminos, a splash of low-sodium broth, garlic, and optional ginger layer umami and warmth without sugar or high carbs.
- Cauliflower rice base: You get the familiar feel of a stir-fry bowl with a veggie-forward foundation that stays light.
- Flexible timing: Short, clear cook times prevent soggy vegetables and watery cauliflower rice.
Ingredient guide
- Chicken breast: Cut into even 1-inch pieces so it cooks quickly and browns well. Seasoning with salt and pepper before it hits the pan adds flavor from the start.
- Olive oil: Divided use lets you sear the chicken first, then quickly cook the garlic and vegetables without burning.
- Garlic: Briefly sautéed for 30–60 seconds to bloom flavor—watch closely so it doesn’t scorch.
- Broccoli florets and red bell pepper: A colorful, nutrient-dense combo that cooks to crisp-tender in minutes. Slice the bell pepper thin for quick, even stir-frying.
- Low-sodium chicken broth: Adds a little moisture and steam so veggies soften without becoming mushy.
- Cauliflower rice: Fresh or frozen both work. It soaks up the sauce while staying light. Keep an eye on texture—tender, not soggy, is the goal.
- Coconut aminos: A soy-style seasoning with savory depth and a hint of natural sweetness, no added sugar needed.
- Toasted sesame oil: Stirred in at the end for a fragrant finish that rounds out the sauce.
- Optional boosts: Ground ginger adds warmth, while sliced green onions and red pepper flakes bring freshness and heat right before serving.
How to make it (overview)
Start by heating half the olive oil in a large skillet or wok over medium-high heat. Season the chicken with salt and pepper and cook until golden on the outside. Transfer it to a plate so it doesn’t overcook while you build flavor in the pan. Add the remaining oil and garlic, sauté briefly, then stir-fry the broccoli and bell pepper until crisp-tender. Pour in the broth and cover to steam for a few minutes. Return the chicken to the pan with coconut aminos and add the cauliflower rice. Stir-fry just until the chicken is fully cooked and the rice is tender. Finish with sesame oil and optional ginger, and top with green onions and red pepper flakes.
Success tips
- Cut evenly: Keep chicken pieces close to 1 inch so they cook through on the same timeline and brown without drying out.
- Don’t rush the sear: Let the chicken sit undisturbed for the first minute or two to get good color before stirring.
- Mind the garlic: Add it after the chicken is removed and cook only 30–60 seconds so it turns fragrant, not bitter.
- Protect veggie texture: High heat plus short cook time keeps broccoli bright and bell pepper tender-crisp.
- Avoid watery cauliflower rice: Add it near the end and cook just until tender. Overcooking draws out excess moisture.
- Finish with sesame oil: Stir it in off the heat or at the very end so the aroma stays pronounced.
Smart substitutions and add-ins
- Chicken swap: Boneless, skinless chicken thighs can replace chicken breast if you prefer juicier meat. Cut them to the same size and cook to doneness.
- Vegetable variations: Swap or supplement the bell pepper with mushrooms, zucchini, cabbage, or extra broccoli. Keep total veggie volume similar so cook times stay true.
- Sauce notes: Coconut aminos create a savory, soy-like profile with a natural hint of sweetness—no added sugar needed.
- Deeper low-carb: If you’re counting carbs closely, use a bit less bell pepper and add more broccoli or zucchini in its place.
Timing cues
- Chicken: Golden in about 4–5 minutes; the final internal temperature should reach 165°F (74°C).
- Vegetables: Stir-fry 3–4 minutes, then steam 3 minutes with broth and cover. They should be crisp-tender, not soft.
- Cauliflower rice: 3–4 minutes at the end is enough to turn tender while absorbing the sauce.
Make-ahead, storage, and reheating
- Prep ahead: Cut chicken and vegetables up to 24 hours in advance and refrigerate separately. Mince garlic just before cooking for best flavor.
- Storage: Cool completely, then refrigerate in an airtight container for up to 3–4 days.
- Reheating: Warm gently in a skillet over medium heat with a splash of broth to restore moisture, or microwave in short bursts, stirring between intervals to prevent overcooking the cauliflower rice.
- Freezing: Cooked cauliflower rice can release water after thawing. If you plan to freeze, slightly undercook the cauliflower rice, cool fully, and freeze up to 2 months. Reheat in a hot skillet to evaporate excess moisture.
Serving suggestions
- Finish strong: Add the sesame oil at the end and shower with green onions and a pinch of red pepper flakes for brightness and gentle heat.
- On the side: Keep it simple with sliced cucumbers or a quick sesame-dressed slaw.
- For extra crunch: Toasted sesame seeds add texture without changing carbs meaningfully.
Troubleshooting
- Chicken isn’t browning: Dry it well with paper towels and avoid overcrowding the pan. Cook in two batches if needed.
- Veggies turned soft: Use higher heat and shorter cook times. Set a timer for each step to stay on track.
- Too much liquid: Ensure the cauliflower rice goes in last and cook just until tender. If needed, raise heat for 30–60 seconds to let excess moisture cook off.
What to expect
When you’re done, you’ll have a colorful skillet of juicy chicken, vivid broccoli and red pepper, and cauliflower rice that’s tender with a savory, soy-style sheen. It’s satisfying, fast, and firmly in the low-carb lane, with about 310 calories per serving plus a solid balance of protein and vegetables. Serve it hot and enjoy the fresh aroma of garlic, sesame, and optional ginger from the first bite.
Keep this Low Carb Chicken Dinner in your weeknight rotation for a reliable, flavorful meal you can pull off any night with a single skillet and a little pantry planning.
Low Carb Chicken Dinner
A quick, low-carb chicken stir-fry with broccoli, red bell pepper, garlic, and cauliflower rice in a savory coconut aminos sauce. Ready in about 25 minutes, it’s a colorful one-skillet dinner with tender chicken, crisp-tender veggies, and a fragrant sesame finish.
- Total Time: 25
- Yield: 4 servings 1x
Ingredients
- 1 pound boneless skinless chicken breast, cut into 1-inch pieces, 454 g
- ¼ cup olive oil, divided, 60 ml
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 4 garlic cloves, minced
- 6 ounces broccoli florets, 170 g
- 1 large red bell pepper, thinly sliced
- ¼ cup low-sodium chicken broth, 60 ml
- 1 pound cauliflower rice, 454 g
- ¼ cup coconut aminos, 60 ml
- 1 teaspoon toasted sesame oil
- ¼ cup sliced green onions, optional
- ½ teaspoon ground ginger, optional
- Red pepper flakes, optional
Instructions
- Heat half the olive oil in a large skillet over medium-high heat.
- Season the chicken with salt and pepper and cook for 4–5 minutes until golden. Remove from the skillet.
- Add the remaining olive oil and garlic. Cook for 30–60 seconds.
- Add the broccoli and bell pepper and stir-fry for 3–4 minutes.
- Pour in the chicken broth, cover, and cook for another 3 minutes.
- Add the coconut aminos, chicken, and cauliflower rice.
- Stir-fry for 3–4 minutes, until the chicken is fully cooked and the cauliflower rice is tender.
- Stir in the sesame oil and optional ginger.
- Top with green onions and red pepper flakes before serving.
Notes
Chicken thighs can replace chicken breast for a juicier version. Mushrooms, zucchini, cabbage, or additional broccoli can replace the bell pepper. Fresh or frozen cauliflower rice both work well. Do not overcook cauliflower rice or it may become watery. Coconut aminos provide a savory soy-sauce-style flavor without added sugar. Cook chicken until it reaches an internal temperature of 165°F or 74°C. For even fewer carbohydrates, reduce the amount of bell pepper slightly and add more broccoli or zucchini.
- Prep Time: 10
- Cook Time: 15
- Category: Dinner
- Cuisine: Asian-Inspired
Nutrition
- Calories: Approximately 310 kcal
