Chicken Stir-Fry Sheet Pan Meal
When you need a chicken dinner the whole family will love, it doesn’t get much better than this easy Chicken Stir-Fry Sheet Pan Meal. And this recipe is deliciously low in carbs!
PIN the easy Sheet Pan Chicken Stir-Fry to make it later!
This delicious Chicken Stir-Fry Sheet Pan Meal is so easy to make that it seems perfect for my Friday Favorites pick this time of year when most people are extra busy! And this recipe has been such a favorite on the site.
The idea for taking all the ingredients that usually would go into a chicken stir-fry and cooking them in a hot oven for a sheet pan chicken stir fry just popped into my head one day. And I made this low-carb sheet pan meal with both Jake and Kara to get the timing right.
And then before I had a chance to post it I saw a very similar recipe one day in a Facebook group where bloggers share each other’s recipes! And when I clicked through to look at that recipe I saw that it had been adapted from someone else as well, so I’m starting to feel that there really are very few original cooking ideas left!
But even if it didn’t turn out to be all that original, this low-carb sheet pan chicken stir fry is absolutely the bomb! This could not be easier or more delicious, and I’d even make a bet that everyone in your family will gobble it up.
What ingredients do you need?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- boneless, skinless chicken breasts
- red bell peppers
- sugar snap peas
- Peanut Oil (affiliate link)
- sesame seeds, preferably Black Sesame Seeds (affiliate link)
- soy sauce or Gluten-Free Soy Sauce (affiliate link)
- Unseasoned Rice Vinegar (affiliate link)
- Golden Monkfruit Sweetener (affiliate link) or low-carb sweetener of your choice
- sesame oil (affiliate link)
- Garlic Powder (affiliate link)
What gives this sheet pan chicken recipe the stir-fry flavors?
This recipe has the flavors you might find in a chicken stir fry recipe, including soy sauce (or gluten-free soy sauce), rice vinegar, sesame oil, and garlic, and it also uses traditional stir fry ingredients like red bell peppers and sugar snap peas.
What other ingredients could you use?
If you’d like to make a different version of chicken stir fry in a sheet pan meal you could switch out other ingredients like green beans, broccoli, asparagus, or onions. Take a look at the Sheet Pan Meals to find one that uses the ingredient you are substituting and check to see if you’ll need a different cooking time than what’s used here.
Can you make the sheet pan chicken stir fry without peanut oil?
Peanut oil adds to the Asian flavor in this recipe. But if you can’t use that due to allergies, use a mild-flavored vegetable oil. Avocado oil would be a good choice if you have that.
How low in carbs is this sheet pan chicken stir fry?
This chicken dinner idea has only 7 net carbs per serving!
Want more sheet pan meals?
Check out Low-Carb and Keto Sheet Pan Meals for more tasty ideas for sheet pan meals! Or check out The BEST Low-Carb Baked Chicken Recipes from Kalyn’s Kitchen for even more ideas for baked chicken.
How to make Chicken Stir-Fry Sheet Pan Meal:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- Trim 3 boneless, skinless chicken breasts and cut into pieces at least 1 inch square.
- Mix soy sauce, unsweetened rice vinegar, Monkfruit Sweetener (affiliate link) or sweetener of your choice, sesame oil, and garlic powder to make the marinade.
- Put chicken in a Ziploc bag with half the marinade and let it marinate at least 4 hours (or all day while you’re at work.)
- When you’re ready to cook, cover a baking sheet with foil and preheat it in the oven
- Drain the chicken, then spread it out on the sheet pan and let chicken start to cook in the oven.
- While the chicken cooks, trim sugar snap peas and cut the red bell peppers into same-size pieces. Toss vegetables with some peanut oil.
- After chicken has cooked 8 minutes, arrange the veggies around the chicken pieces on the baking sheet.
- Cook 12 minutes more, or until chicken is cooked through and lightly browned.
- Brush chicken and veggies with the remaining marinade.
- Serve hot and devour!
Make it a Low-Carb Meal:
This extra-easy sheet pan chicken stir fry would be great with Easy Cauliflower Rice or Cauliflower Rice with Basil, Parmesan, and Pine Nuts on the side for a low-carb meal.
More Low-Carb Chicken Cooked in the Oven:
- Pepperoni Pizza Chicken Bake
- Baked Chicken Nuggets
- Artichoke Chicken Bake
- Baked Parmesan Crusted Chicken
- Baked Cilantro Lime Chicken
Chicken Stir-Fry Sheet Pan Meal
When you need a chicken dinner the whole family will love, it doesn’t get much better than this easy Chicken Stir-Fry Sheet Pan Meal. And this colorful sheet pan dinner is also low in carbs!
Ingredients
- 3 boneless, skinless chicken breasts, trimmed and cut into pieces at least 1 inch square
- 2 red bell peppers
- 2 cups sugar snap peas
- 1 1/2 T peanut oil
- 1-2 T sesame seeds, preferably black
Marinade Ingredients:
- 1/3 cup soy sauce (gluten-free if needed)
- 2 T unseasoned (unsweetened) rice vinegar
- 2 T Golden Monkfruit Sweetener or low-carb sweetener of your choice (see notes)
- 1 T sesame oil
- 1/2 tsp. garlic powder
Instructions
- Trim the chicken breasts and cut into pieces at least 1 inch square.
- Combine soy sauce, rice vinegar, Golden Monkfruit Sweetener (or sweetener of your choice), sesame oil and garlic powder.
- Put the chicken into a Ziploc bag and pour in HALF the marinade. Let chicken marinate in the fridge for at least 4 hours (or all day while you’re at work would be even better.)
- When you’re ready to cook, cover a large baking sheet with foil, then put it in the oven and let the pan get hot while the oven heats to 425F/220C.
- Drain the marinated chicken well in a colander placed in the sink.
- Remove the hot baking sheet from the oven and spread the chicken out over the surface (so pieces are not touching). Put baking sheet into the oven and cook chicken 8 minutes.
- While the chicken cooks, trim ends of the sugar snap peas. Cut out the core and seeds of the red bell peppers and discard; then cut peppers into strips about the same thickness as the sugar snap peas.
- Put veggies into a bowl and toss with the peanut oil.
- After 8 minutes, remove pan from the oven and arrange the veggies around the chicken, trying to have each vegetable piece touching the pan as much as you can.
- Put back into the oven and cook about 12 minutes more, or until the chicken is cooked through and lightly browned.
- Brush cooked chicken and vegetables with the remaining marinade and sprinkle with black sesame seeds. Serve hot.
Notes
We originally used Stevia Granulated Sweetener (affiliate link) with agave nectar for this recipe, but now I would just use all Golden Monkfruit Sweetener (affiliate link). Use any combination of sweeteners that you prefer.
This recipe was created by Kalyn and tested with both Jake and Kara.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 312Total Fat 14gSaturated Fat 3gUnsaturated Fat 10gCholesterol 77mgSodium 1227mgCarbohydrates 11gFiber 4gSugar 6gProtein 34g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you make this easy sheet pan chicken stir fry with an approved sweetener, the amount of sugar per serving is minimal. Even though they have a slightly sweet flavor, red bell peppers and sugar snap peas are both low in carbs, so this will be great for low-carb diets, including Keto. I’d also eat this for any phase of the original South Beach Diet.
Find More Recipes Like This One:
Use Sheet Pan Meals to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This easy sheet pan chicken stir fry was posted in 2017. It was last updated with more information in 2024.
47 Comments on “Chicken Stir-Fry Sheet Pan Meal”
You should NOT baste the cooked vegetables and chicken with the marinade that the raw chicken was in!! If you want to do this, set some aside before adding the raw chicken!
NOWHERE in the recipe does it recommend basting cooked chicken and vegetables with the marinade that the raw chicken was in. That’s why it says to marinate the chicken with HALF the marinade and then later it says to brush chicken and vegetables with the REMAINING marinade.
Could this be done in a crock pot? If so do you know for how long?
I think this will turn into a staple! Everyone loved it, little ones included! Your recipes are so easy to follow and for someone who’s creations frequently don’t “turn out”, these have all hit the mark! Served with cauliflower rice and saved some of the marinade to season it.
How fun, I am so happy to hear that!
Do you know what I can use instead of peanut oil for the low carb chicken stir fry pan? My son is allergic to peanuts.
Any neutral-flavored oil will be fine for this recipe. I wouldn’t use a strongly flavored oil like olive oil. I might use avocado oil if you have that, but use whatever you have.
Excellent low-carb meal! I didn’t even miss the rice that I usually have with stir-fries. I loved the flavor and the chicken/veg combo. Thank you!
So glad to hear you enjoyed it!
A stupid question, perhaps, but for the benefit of the “non-cooks”, what do you mean by “trimmed” skinless, boneless chicken breasts. By the time they are skinless and boneless, what is there to trim?
Most boneless, skinless chicken breasts have some pieces of fat, blood vessels, or pieces of tendon that I like to trim. I trim everything that looks unsightly. (I notice some bloggers who don’t do this at all, so maybe I am just finicky. But I don’t like to eat them with that stuff on there.)
I know right? So gross looking! This looks delish can’t wait to try it out with items from my freezer during this covid 19 pandemic.
Heidi, hope you enjoy!
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At the end the recipe states to brush with remaining marinade; however there is no direction to put any aside or to save any after draining the chicken. And you would need to boil that if using at the end of the recipe. Something is not quite right, or am I misreading it?
The directions say “Put the chicken into a Ziploc bag and pour in HALF the marinade.” Then later is says “Brush cooked chicken and vegetables with the remaining marinade”. I thought that was making it clear that you reserve half the marinade before you marinate the chicken, and that is what gets brushed on the chicken at the end.
I do not have rice vinegar. I have red wine vinegar or balsamic. Can i use one of them?
Both of those are a bit stronger than the rice vinegar. I would use 1 1/2 T balsamic vinegar with a little water to make 2 T. That should be fine.
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I’ve never made this without any sweetener, so I can’t say for sure how it will be. I assume there are no sweeteners approved for you to use?
I’m guessing with soy sauce and vinegar and nothing to sweeten it, it might be rather strong. You could mix up the marinade and taste it to see what you think. Maybe try adding a few tablespoons of stock? Let me know how it works if you decide to try it.
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I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information. That’s all I can do at this time.
Thanks for sharing
This recipe is genius! I did not think there was a recipe easier than stir frying but you’ve made it.
Thanks, glad you like it!
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This was a huge success with my family! The flavor is amazing! Thanks for your great recipes!
Kathy, my pleasure. So glad it was a hit with your family!
Big fan of stir fry here and this looks delicious. Really eager to try this because I've never thought of doing it on a sheet pan.
Love this idea!
Thanks Michael, hope you enjoy!
this looks great! Linked here from a recent shrimp recipe, both look great actually, love having all on one pan, so much better at least in terms of cleanup, thank you for this recipe!
Thanks Sabrina; so glad you like it!
I love the looks of this meal, Kalyn. It is just what I need right now….easy to prepare and tasty to eat. I want more like this. Thanks!
So glad you like it Wanda!
I know you said three boneless chicken breasts but roughly how many pounds would you say?
They were largish breasts, so I would say 6-8 ounces each. But the amount is not crucial; you just need enough chicken for the number of people you need to serve.
We had this tonite, and it will be a staple for us for a long time. Of course, I used button mushrooms, green beans, cauliflower and carrots (the last two with some pre-cooking in the micro) instead of snap peas and peppers because that was what i had on hand. Still loved it
So glad you liked it! And I LOVE that you were able to make it work with veggies you had on hand.
Kalyn, This dinner looks amazing and so easy to pull together. I have
been a subscriber for about 10 years now and you always keep things
fresh and relevant. Thanks!
Wow, thanks for being loyal all those years! So glad to hear you are still enjoying the recipes.
This looks amazing! I love one pan dinners like this. I'm adding it to my rotation for easy meals on weeknights.
Thanks Maya! I consider that great feedback from you! Hope you enjoy.
Yum! This is going on my meal plan this week! We are heading into this year with a healthy start…keep them coming!
Thanks Kathy! I hope you enjoy. And I am always so impressed when I hear the words "meal plan"! I could do so much better at that!
Oh yes, this is just my kind of dinner! What a great start to 2017.
Thanks Lydia, and this is seriously SO, SO easy!