Some nights, you just want something that feels wholesome without taking forever to make. This High Protein Chicken Zucchini Stir-Fry is that kind of dinner—ready in less than half an hour, it’s packed with flavor and satisfying enough to quiet those hunger pangs that sneak up after a long day.
I remember the first time I made this dish; the sizzle of chicken hitting the hot pan was almost like a tiny celebration. The garlic and ginger aroma mingled with the faint pop of the red pepper and zucchini as they softened, creating a warm, inviting scent that filled the kitchen. I was halfway through stirring when my phone buzzed—distracted, I almost overcooked the chicken, but catching it just in time made the difference between tender bites and dry pieces. It wasn’t perfect, but it was real, and it made the meal feel all the more satisfying.
- Quick to prepare, so it’s great for busy weeknights or when you forget to plan ahead.
- Brings a nice balance of protein and fresh vegetables, making it a well-rounded meal.
- It’s simple — and that’s kind of the point. No complicated steps, just good ingredients doing their thing.
- The sauce melds everything together with just enough kick and depth, but you can always tweak the spice to your taste.
If you’re a bit intimidated by stir-frying or worried about having the right equipment, don’t be. A sturdy skillet or wok will do the trick, and this recipe doesn’t require anything fancy. I usually serve it over plain jasmine rice or sometimes with a side of steamed noodles, depending on what’s in the pantry. Sometimes I toss in a handful of snap peas or swap out the red pepper for yellow, just to mix things up — nothing too wild, but enough to keep it interesting.
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High Protein Chicken Zucchini Stir-Fry
- Total Time: 25 minutes
- Yield: 4 1x
Description
A healthy and high-protein chicken and zucchini stir-fry that’s quick to prepare, packed with flavor, and perfect for a nutritious meal.
Ingredients
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
2 medium zucchinis, sliced into half-moons
1 tablespoon olive oil
3 cloves garlic, minced
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
2 tablespoons low-sodium soy sauce
1 tablespoon oyster sauce
1 teaspoon grated fresh ginger
1/4 teaspoon black pepper
1/4 teaspoon red chili flakes
1/4 cup low-sodium chicken broth
1 tablespoon cornstarch
2 tablespoons water
1/4 cup chopped green onions
Instructions
In a small bowl, mix the cornstarch and water until smooth and set aside.
Heat olive oil in a large skillet or wok over medium-high heat.
Add the chicken pieces to the skillet 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, grated ginger, and sliced onion. Sauté for 2 minutes until fragrant and onions are translucent.
Add the sliced red bell pepper and zucchini to the skillet. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
Return the cooked chicken to the skillet with the vegetables.
Add the soy sauce, oyster sauce, black pepper, red chili flakes, and chicken broth. Stir well to combine.
Pour in the cornstarch slurry and stir continuously for 1-2 minutes until the sauce thickens and coats the chicken and vegetables evenly.
Remove from heat and sprinkle with chopped green onions.
Serve immediately.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Kitchen Notes: I find that using a large skillet with a good sear makes a noticeable difference in flavor. When serving, a sprinkle of fresh green onions or a squeeze of lime can brighten everything up. If you want to change things up, adding mushrooms or swapping zucchini for yellow squash can work well, though I haven’t tested every variation thoroughly. Just keep stirring and tasting. The texture is the star here.
FAQ
Can I make this stir-fry ahead of time? Yes, leftovers store well for a couple of days in the fridge. Reheat gently to keep the chicken tender.
Is this recipe spicy? It has a mild kick from red chili flakes, but you can adjust or skip them if you prefer it milder.
What if I don’t have oyster sauce? Soy sauce alone works, though oyster sauce adds a subtle depth that’s worth trying if you can find it.
Try this stir-fry tonight and see how a simple, protein-packed dish can make dinner something you look forward to. Save it, print it, or just dive in—your next favorite meal is right here.