Sweet Garlic Chicken Stir Fry
Sweet Garlic Chicken Stir Fry is what happens when flavor, macros, and weeknight ease finally agree on something. It’s high-protein, veggie-packed, and glazed in a glossy, sticky-sweet garlic sauce that would make a teriyaki joint jealous.
With juicy seared chicken, crisp-tender veggies, and a sweet-savory garlic sauce that clings to every bite, this stir fry puts sad meal prep to shame. Serve it with rice, top it with scallions, and you’ve got a better-than-takeout bowl with over 60g of protein and just 10g of fat.
It’s the kind of meal that hits when you’re chasing goals but still want something that feels like dinner, not punishment. Big flavor, big protein, big-time weekday win. Let’s get in there.
Sweet Garlic Stir Fry
Equipment
Ingredients
For the chicken:
- 2 lbs boneless skinless chicken breast diced
- 1 tbsp cornstarch
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp garlic powder
- olive oil spray
For the stir fry vegetables:
- 2 cups broccoli florets
- 1 cup sliced bell peppers red, yellow, or orange
- 1 yellow onion thinly sliced
For the sweet garlic sauce:
- 1/2 cup low-sodium soy sauce
- 2 tbsp honey
- 2 tbsp rice vinegar
- 2 tbsp minced garlic about 6 cloves
- 1/2 tbsp sesame oil
- 1 tsp cornstarch
- 1 tbsp cold water
- 1 tbsp sesame seeds optional garnish
For the Rice:
- 1 cup Jasmine Rice (dry)
- 1 tbsp rice vinegar optional
Instructions
- Begin cooking your rice using your preferred method (I love my rice cooker!). Add 1 tbsp rice vinegar for flavor. While it cooks, move on to prepping the stir fry.1 cup Jasmine Rice (dry), 1 tbsp rice vinegar
- Toss diced chicken breast with cornstarch, salt, pepper, and garlic powder. Set aside.2 lbs boneless skinless chicken breast, 1 tbsp cornstarch, 1/2 tsp salt, 1/2 tsp black pepper, 1 tbsp garlic powder
- In a small bowl, whisk together soy sauce, honey, vinegar, garlic, and sesame oil. In a separate small dish, stir the cornstarch with cold water to make a slurry, then add the slurry to the sauce and whisk until fully combined.1/2 cup low-sodium soy sauce, 2 tbsp honey, 2 tbsp rice vinegar, 2 tbsp minced garlic, 1/2 tbsp sesame oil, 1 tsp cornstarch, 1 tbsp cold water
- Heat a large nonstick skillet over medium-high. Lightly spray with olive oil and sear chicken in batches until fully cooked and golden brown, about 6–8 minutes. Set aside.olive oil spray
- In the same pan, add a bit of water if dry, then stir fry veggies for 5–7 minutes until just tender.2 cups broccoli florets, 1 cup sliced bell peppers, 1 yellow onion
- Add chicken back to pan. Pour sauce over and stir well. Let simmer 2–3 minutes until thickened.
- Divide into 4 meal prep containers. Top with sesame seeds if desired.1 tbsp sesame seeds
Nutrition
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Why You’ll Love This Sweet Garlic Chicken Stir Fry
This Sweet Garlic Chicken Stir Fry is everything you want in a weeknight prep: fast, flavorful, and loaded with juicy, seared chicken. The sauce is sticky-sweet with plenty of garlic and a hint of sesame, giving you that perfect balance of savory and craveable.
With 61g of protein per serving and just 10g of fat, it’s macro-aligned without tasting like diet food. Toss in a rainbow of veggies and jasmine rice and you’ve got a balanced, high-volume meal that reheats like a champ.
Whether you’re looking to clean up your meals or just want something fast and flavorful, this stir fry delivers on every front.
Ingredient Substitutions & Customizations
- Protein: Ground chicken or turkey works in place of diced breast. Want extra bold flavor? Try chicken thighs.
- Veggies: Broccoli, bell peppers, and onions are a classic combo, but feel free to add mushrooms, snow peas, or shredded carrots.
- Rice: Jasmine rice is a go-to here, but brown rice, cauliflower rice, or noodles can work depending on your carb goals.
- Sauce sweetness: Adjust the honey to taste or sub with sugar-free syrup for an ultra-lean version.
- Heat it up: Add chili flakes or sriracha to the sauce for a spicy version.
Expert Tips for Perfect Stir Fry
- High heat is key: Cook the chicken and veggies on medium-high so they sear, not steam.
- Don’t crowd the pan: Cook chicken in batches for the best texture.
- Use fresh garlic: If you can, go with minced cloves over powder—it’s worth it in a garlic-forward sauce.
- Cornstarch slurry = glossy sauce: Make sure to mix cornstarch with cold water before adding it, or you’ll get clumps.
- Rice vinegar boost: A dash in the rice gives a subtle tang that complements the sweet sauce.
Serving Suggestions & Storage Tips
- Meal Prep Ready: Divide into 4 containers with rice and refrigerate up to 4 days.
- Freezer-Friendly: Skip garnishes and freeze in airtight containers for up to 2 months.
- Reheating Tip: Microwave in 90-second intervals, stirring between. Add a splash of water to refresh the sauce.
- Serving Suggestions: Sprinkle sesame seeds or chopped scallions on top for extra texture and visual pop.
Optional Garnishes
- Sesame seeds for crunch
- Chopped scallions or green onion
- Lime wedges for a citrusy twist
- Red pepper flakes or a drizzle of sriracha
FAQs
Can I make this with pre-cooked chicken?
Yes! Just toss it in at the end with the sauce and veggies—skip the searing step.
Can I meal prep this with noodles instead of rice?
Totally. Soba, ramen, or even high-protein pasta works great here.
How sweet is the sauce?
It’s balanced—not overly sweet. Feel free to reduce honey or add chili flakes to tilt it more savory or spicy.
Can I double the sauce?
Absolutely. It thickens beautifully and makes for a great drizzle if you want extra flavor per bite.
What kind of pan works best?
A nonstick jumbo cooker or cast iron skillet works best to get a solid sear on both chicken and veggies.
6 Other High-Protein Chicken Recipes You’ll Love
If you’re looking for the ultimate macro-friendly protein source, chicken is your go-to. These high-protein chicken recipes are designed for serious meal prep success—packed with lean protein, balanced macros, and bold flavor that makes clean eating feel like cheating.
Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.