Diabetic Chicken & Veggie Stir-Fry (Low-Carb)
~6–8g net carbs per serving
Ingredients
Stir-Fry
- 1 lb boneless, skinless chicken breast or thighs, sliced thin
- 2 tbsp olive oil or avocado oil (divided)
- 1 cup broccoli florets
- ½ cup bell pepper, sliced
- ½ cup zucchini or snow peas
- ½ cup mushrooms
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated (or ½ tsp ground)
Low-Sugar Sauce
- ¼ cup low-sodium soy sauce or coconut aminos
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- ½ tsp cornstarch or xanthan gum (optional, for thickening)
- Optional: red pepper flakes or chili garlic sauce (no sugar)
Instructions
- Heat 1 tbsp oil in a large skillet or wok over medium-high heat.
- Cook chicken until browned and cooked through. Remove and set aside.
- Add remaining oil; stir-fry veggies 3–5 minutes (crisp-tender).
- Add garlic and ginger; cook 30 seconds.
- Return chicken to pan.
- Stir sauce ingredients together, pour into skillet.
- Simmer 1–2 minutes until glossy and coated.
How to Serve (Low-Carb)
- Over cauliflower rice
- Over shredded cabbage
- As-is in a bowl with extra veggies
- With a small portion of brown rice if carbs are planned
Diabetes-Smart Tips
- Skip bottled stir-fry sauces (hidden sugars)
- Fiber-rich veggies slow glucose spikes
- Use thighs for more fat = steadier blood sugar
Easy Variations
- Teriyaki-style: Add a drop of monk fruit sweetener
- Spicy: Sambal oelek or sriracha (check labels)
- Garlic-heavy: Double the garlic (always correct)
- Vegetarian: Swap chicken for tofu or tempeh
