Chicken Stir-Fry Sheet Pan Meal (Video)
When you need an easy chicken dinner the whole family will love, it doesn’t get much better than this Chicken Stir-Fry Sheet Pan Meal. And this recipe is deliciously low in carbs!
PIN Chicken Stir-Fry Sheet Pan Meal to make it later!
This delicious Chicken Stir-Fry Sheet Pan Meal is so deliciously red and green that it seems perfect for my Friday Favorites pick this week! And this recipe has been such a favorite!
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 meal, just popped into my head one day. 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 Chicken Stir-Fry Sheet Pan Meal 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?
- 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 (see notes)
- sesame oil (affiliate link)
- Garlic Powder (affiliate link)
What gives this recipe chicken 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 will need a different cooking time than what’s used here.
What if you can’t have 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.
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:
(Scroll down for complete printable recipe with nutritional information.)
- 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), agave or maple syrup, 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 would be great with The BEST Easy Cauliflower Rice with Garlic and Green Onions 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:
- Low-Carb Pepperoni Pizza Chicken Bake
- Low-Carb Baked Chicken Nuggets
- Artichoke Chicken Bake
- Baked Parmesan Crusted Chicken
- Baked Cilantro Lime Chicken
Chicken Stir-Fry Sheet Pan Meal
When you need an easy chicken dinner the whole family will love, it doesn’t get much better than this Chicken Stir-Fry Sheet Pan Meal. And this colorful sheet pan dinner is also low in carbs!
- 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
- 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
- Trim the chicken breasts and cut into pieces at least 1 inch square.
- Combine soy sauce, rice vinegar, Stevia, agave or maple syrup, 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.
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.
Amount 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 with an approved sweetener, the amount of sugar per serving is minimal here. Even though they have a slightly sweet flavor, red bell peppers and sugar snap peas are both pretty low in carbs, so this should be approved for low-carb diets. I’d 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. Or Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This easy chicken sheet pan meal was posted in 2017. It was last updated with more information in 2021.
47 Comments on “Chicken Stir-Fry Sheet Pan Meal (Video)”
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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