Kalyn's Kitchen

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!

Chicken Stir-Fry Sheet Pan Meal shown on sheet pan

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 for this recipe?

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 you can use Sheet Pan Meals to see all the sheet pan meal recipes on my site.

Low-Carb Chicken Stir-Fry Sheet Pan Meal process photo collage

How to make Chicken Stir-Fry Sheet Pan Meal:

(Scroll down for complete printable recipe with nutritional information.)

  1. Trim 3 boneless, skinless chicken breasts and cut into pieces at least 1 inch square.
  2. Mix soy sauce, unsweetened rice vinegar, Monkfruit Sweetener (affiliate link), agave or maple syrup, sesame oil, and garlic powder to make the marinade.
  3. 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.)
  4. When you’re ready to cook, cover a baking sheet with foil and preheat it in the oven
  5. Drain the chicken, then spread it out on the sheet pan and let chicken start to cook in the oven.
  6. While the chicken cooks, trim sugar snap peas and cut the red bell peppers  into same-size pieces. Toss vegetables with some peanut oil.
  7. After chicken has cooked 8 minutes, arrange the veggies around the chicken pieces on the baking sheet.
  8. Cook 12 minutes more, or until chicken is cooked through and lightly browned.
  9. Brush chicken and veggies with the remaining marinade.
  10. Serve hot and devour!

close-up photo of Chicken Stir-Fry Sheet Pan Meal on sheet pan

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
21 Awesome Low-Carb Chicken Wings Recipes ~ All Day I Dream About Food
The BEST Low-Carb Baked Chicken Recipes from Kalyn’s Kitchen

Chicken Stir-Fry Sheet Pan Meal shown on sheet pan

Chicken Stir-Fry Sheet Pan Meal

Yield 4 servings
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes

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!

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

  1. Trim the chicken breasts and cut into pieces at least 1 inch square.
  2. Combine soy sauce, rice vinegar, Stevia, agave or maple syrup, sesame oil and garlic powder.
  3. 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.)
  4. 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.
  5. Drain the marinated chicken well in a colander placed in the sink.
  6. 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.
  7. 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.
  8. Put veggies into a bowl and toss with the peanut oil.
  9. 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.
  10. Put back into the oven and cook about 12 minutes more, or until the chicken is cooked through and lightly browned.
  11. 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:

4

Serving Size:

1

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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

thumbnail image of Chicken Stir-Fry Sheet Pan Meal

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.

Pinterest image of Low-Carb Chicken Stir-Fry Sheet Pan Meal

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

    44 Comments on “Chicken Stir-Fry Sheet Pan Meal (Video)”

  1. 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!

  2. Pingback: The Weekend Reset: Big Scares, Big Butts, Big Bites and more. – Den of Men

  3. 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.

  4. 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.

  5. Pingback: Weekly Menu and Meal Planning…March 15, 2018 | A Sprinkle of Grace

  6. Pingback: Day 3 – Dana’s South Beach Blog

  7. Pingback: Quick and Easy Chinese Orange Beef

  8. Thanks for sharing

  9. This recipe is genius! I did not think there was a recipe easier than stir frying but you’ve made it.

  10. Pingback: Meal Plan (10/16 - 10/20) - Confessions of a Cookbook Queen

  11. This was a huge success with my family! The flavor is amazing! Thanks for your great recipes!

  12. 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!

  13. 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!

  14. 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!

  15. 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.

  16. 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

  17. 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!

  18. This looks amazing! I love one pan dinners like this. I'm adding it to my rotation for easy meals on weeknights.

  19. 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!

  20. Oh yes, this is just my kind of dinner! What a great start to 2017.