Healthy Ground Chicken and Veggie Stir Fry | 20-Minute Meals

If you’re craving a speedy dinner that’s wholesome, colorful, and deeply satisfying, this Healthy Ground Chicken and Veggie Stir Fry is about to become your weeknight hero. It’s the kind of recipe that welcomes you with sizzling aromatics, crisp-tender vegetables, and a glossy, savory-sweet sauce that clings to every bite of juicy ground chicken. And the best part? You’ll get restaurant-worthy flavors using simple, pantry-friendly ingredients.

Expect a balanced, feel-good meal that comes together in around 30 minutes. This stir fry is easy to customize, packed with protein and fiber, and perfect for pairing with rice, noodles, or lettuce cups. Whether you’re cooking for one, your family, or prepping lunches for the next few days, this dish meets you right where you are—deliciously and reliably.

Why You’ll Love This Healthy Ground Chicken and Veggie Stir Fry

This stir fry checks all the right boxes: it’s quick, flexible, and energizing without feeling heavy. Ground chicken cooks in minutes, making it a fantastic base for a medley of vegetables that bring crunch, color, and nutrients to the table. The sauce is a simple blend—savory, lightly sweet, and zesty—designed to highlight the natural flavors of your ingredients rather than overwhelm them. You’ll love how each component stays bright and distinct, yet everything comes together in a cohesive, satisfying bowl. It’s the kind of meal that makes you feel good from the first bite to the last.

Ingredients for a Healthy Ground Chicken & Veggie Stir-Fry

For the stir-fry

• 1 pound ground chicken (93–96% lean): The protein star; tender and mild, it takes on flavors beautifully.
• 1 tablespoon avocado or olive oil: Helps achieve that quick sear and prevents sticking.
• 1 small yellow onion, thinly sliced: Adds sweetness and depth as it softens.
• 2 cups broccoli florets: Brings crunch, fiber, and a vibrant green color.
• 1 red bell pepper, sliced: Sweet, crisp, and a great contrast to the chicken.
• 1 large carrot, julienned or thinly sliced: Adds a pleasant crunch and subtle sweetness.
• 1 cup sugar snap peas or snow peas: Fresh, snappy texture that cooks quickly.
• 1 small zucchini, halved and sliced: Mild and juicy, it soaks up the sauce.
• 3 cloves garlic, minced: Essential aromatic for savory depth.
• 1 tablespoon fresh ginger, minced or grated: Bright, zesty heat that livens up the sauce.
• 2 green onions, sliced (white and green parts separated): White parts for stir-frying; greens for garnish and freshness.
• Salt and black pepper, to taste: Simple seasoning to balance the dish.
• Sesame seeds and lime wedges (optional): For a nutty finish and a fresh pop of acidity.

For the sauce

• 1/4 cup low-sodium soy sauce or tamari: The savory backbone; choose low-sodium to control saltiness.
• 1 tablespoon rice vinegar: Adds gentle tang to keep the flavors bright.
• 2 teaspoons honey or maple syrup: Balances the umami with a touch of sweetness.
• 1 teaspoon toasted sesame oil: Concentrated nuttiness; a little goes a long way.
• 1–2 teaspoons sriracha or chili flakes (optional): For heat; adjust to your spice preference.
• 2 teaspoons cornstarch or arrowroot powder: Thickens the sauce to a glossy finish.
• 3 tablespoons water: Helps dissolve the cornstarch and extend the sauce.

Tip: Keep your ingredients prepped and ready before you start cooking. Stir fries move fast, and having everything at arm’s reach keeps the textures perfect.

Step-by-Step Guide to Making This Stir Fry

1. Prep the sauce: In a small bowl, whisk together soy sauce (or tamari), rice vinegar, honey, sesame oil, sriracha or chili flakes (if using), cornstarch, and water. Set aside. The cornstarch will settle, so whisk again right before using.
2. Warm the pan: Heat a large skillet or wok over medium-high heat. Add the avocado or olive oil and let it get hot until shimmering. High heat gives you that signature stir-fry sear.
3. Brown the chicken: Add the ground chicken to the hot pan. Break it up with a spatula into small crumbles. Season with a pinch of salt and pepper. Cook for 4–5 minutes, stirring occasionally, until no longer pink and lightly browned.
4. Boost the aromatics: Push the cooked chicken to one side of the pan. Add the white parts of the green onions, garlic, and ginger to the empty space. Stir for 30–45 seconds until fragrant. Mix the aromatics into the chicken to coat well.
5. Add the onions and harder veggies: Toss in the sliced yellow onion, broccoli, and carrots. Stir-fry for 3 minutes, letting the edges char slightly while keeping the vegetables crisp.
6. Layer in the quick-cooking vegetables: Add bell pepper, snap peas, and zucchini. Stir-fry another 2–3 minutes. You’re aiming for tender-crisp—vegetables that still have life and crunch.
7. Deglaze lightly (optional): If you see browned bits on the bottom of the pan, splash in a tablespoon of water to release them. Those bits add amazing flavor to the sauce.
8. Re-whisk and add the sauce: Give the sauce a quick whisk and pour it into the pan. Stir continuously for 1–2 minutes as it bubbles and thickens, coating the chicken and vegetables.
9. Taste and adjust: If you prefer more brightness, add a squeeze of lime. For more heat, sprinkle in extra chili flakes. If it needs salt, a dash of soy sauce usually does the trick.
10. Finish with greens: Turn off the heat and stir in the green parts of the scallions. They’ll soften just enough with the residual warmth.
11. Garnish and serve: Scatter sesame seeds on top for texture. Serve immediately over cooked brown rice, quinoa, rice noodles, or in lettuce cups for a lighter option.
12. Enjoy: Take a moment to appreciate the colors, textures, and aroma—then dig in while it’s hot.

Pro move: Cook in batches if your pan is smaller. Overcrowding cools the pan and can lead to steaming instead of searing, which changes the texture of the vegetables.

All About Timing & Preparation Details

• Prep time: 15–20 minutes (slicing veggies, mixing sauce)
• Cook time: 12–14 minutes
• Total time: About 30–35 minutes
• Serves: 4 generous portions

Stir fry is at its best when served right away—hot from the pan with vegetables still bright and crisp. If you’re meal prepping, let it cool for 10–15 minutes before storing, then reheat gently to preserve texture. This dish is ready to enjoy the moment that glossy sauce clings beautifully and the vegetables are tender-crisp.

Helpful Tips for Standout Results

• Heat matters: Use medium-high heat to achieve a true stir-fry sear. It keeps vegetables crisp and prevents the chicken from drying out.
• Mise en place is your friend: Have everything chopped and ready before you begin. Stir fry moves quickly, and prepped ingredients give you control.
• Size your slices: Cut vegetables into similar sizes so they cook evenly. Harder veggies get a head start; softer ones go in later.
• Re-whisk the sauce: Cornstarch sinks fast. Stir it right before adding to ensure an even, silky texture.
• Adjust to taste: Your soy sauce, vinegar, and honey dictate the balance. Try a quick sample at the end and tweak with a touch more acid, heat, or salt.
• Swap smartly: Use what you have—mushrooms, baby corn, bok choy, or spinach are great additions. Frozen veggies work in a pinch; cook off excess moisture.
• Serve it your way: Over brown rice for fiber, cauliflower rice for a low-carb option, or whole-wheat noodles for a satisfying, high-energy meal.
• Finish with freshness: A squeeze of lime and a handful of scallion greens or cilantro brighten the dish right before serving.

Your Nutritional Snapshot

Approximate nutrition per serving (4 servings, without rice or noodles):

• Calories: 290–320
• Protein: 22–26 g
• Carbohydrates: 20–25 g
• Fat: 12–16 g
• Fiber: 4–6 g
• Sugars: 9–12 g
• Sodium: 650–800 mg (using low-sodium soy sauce)

Note: Values are estimates and will vary based on brand, exact quantities, and any swaps (like tamari vs. soy sauce or added veggies).

Frequently Asked Questions

Can I use a different protein instead of ground chicken?

Yes. Ground turkey is an easy substitute with a similar texture, and lean ground beef works well too. For a plant-based version, try crumbled extra-firm tofu or tempeh and adjust seasoning to taste.

How do I make this recipe gluten-free?

Use tamari or certified gluten-free soy sauce and ensure your cornstarch is labeled gluten-free. The rest of the ingredients are typically gluten-free, but always check labels to be sure.

Does this dish reheat well for meal prep?

It keeps nicely for 3–4 days in the fridge. Reheat gently in a skillet over medium heat or in the microwave at 60–70% power to protect the veggie texture. You can also freeze portions for up to 2 months; thaw overnight before reheating.

Closing Thoughts to Cook By

There’s something special about a meal that feels both nourishing and celebratory, especially when it comes together in a single pan. This Healthy Ground Chicken and Veggie Stir Fry is a reminder that simple ingredients—treated with care and cooked with intention—can become something truly satisfying. Whether you’re gathering around the table with family or enjoying a peaceful solo dinner, I hope this dish brings color, comfort, and a bit of joy to your routine. Happy cooking—you’ve got this!