This healthy Chicken Asparagus Stir Fry delivers crisp-tender vegetables and lean white-meat chicken in a light, flavorful sauce. A delicious low-carb recipe ready in under 30 minutes.
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What’s the Best Wok for Stir-Fries?
I recently switched from a nonstick Teflon wok to a carbon-steel wok and love the difference. Carbon steel heats quickly, develops a natural non-stick patina with seasoning, and works well on standard stovetops—especially when the pan has a flat bottom. The trade-off is that carbon steel can rust if not cared for; a thin coat of oil after washing and thorough drying will prevent that. If you prefer other options, well-seasoned cast iron or stainless steel pans also make excellent choices for high-heat stir-frying.
Chicken Asparagus Stir Fry
I don’t make stir-fries as often as I should — they’re fast, flexible, and one of the easiest healthy weeknight meals. This version highlights fragrant ginger and garlic with crisp asparagus and lean chicken for a satisfying low-carb dinner. Ready in about 30 minutes, it’s ideal for busy evenings or when you want a simple, colorful meal without a lot of fuss.
Although this recipe is low in carbohydrates, I use a small amount of cornstarch or arrowroot powder (about 1½ teaspoons) to lightly thicken the sauce. That adds only a few carbs per serving while giving the sauce a pleasant sheen and body. If you prefer to skip the thickener, reduce the liquid slightly and the sauce will still be flavorful.
For color and texture I add a thinly sliced carrot and some snow peas. Carrots have natural sugars but also provide beta-carotene and vibrant color; a single carrot shared across four servings keeps the dish low-carb while brightening the plate. If you want a slightly richer flavor, boneless skinless chicken thighs can be used instead of breast.
This stir-fry makes a complete dinner on its own, but you can serve it over cauliflower rice or steamed zucchini noodles (zoodles) if you want a larger portion. For gluten-free cooking, use tamari or coconut aminos in place of regular soy sauce.
Tip: to speed weeknight dinners, prepare simple sides in advance—spiralize zucchini, chop broccoli, or pulse cauliflower into “rice” and store in containers. These quick sides can be sautéed or microwaved in minutes.
Ginger Chicken Stir Fry with Asparagus — about 9 net carbs per serving
Ingredients
Chicken
- 1½ pounds chicken breast halves, skin removed, cut into thin strips
- 1 tablespoon peanut oil (or your preferred high-heat oil)
- 1 teaspoon peanut oil (for stir-frying in batches)
Vegetables
- 1 tablespoon peanut oil (for vegetables)
- 2 tablespoons minced fresh ginger (about a 1½-inch piece)
- 1 tablespoon minced garlic (about 3 cloves)
- ½ pound asparagus, trimmed and cut into 1½-inch pieces
- 4 oz (about 1 medium) carrot, thinly sliced
- ½ bunch scallions, sliced (including light green parts)
- Snow peas or Chinese green peas, optional, for crunch and color
Sauce
- ¼ cup chicken broth (2 fl oz)
- 2 tablespoons tamari or coconut aminos
- 2 tablespoons dry sherry
- 1 tablespoon erythritol or other sweetener (optional)
- 1½ teaspoons cornstarch or arrowroot powder (optional, for thickening)
- ¼ teaspoon salt
- 2 teaspoons sesame oil (added at the end)
Instructions
Preparation
- Mince the garlic and ginger and set them on a small plate near the stove. Cut the vegetables and arrange them in separate piles for quick cooking.
- Cut the chicken into thin strips, place in a bowl, add 1 tablespoon peanut oil and toss to coat.
- In a small bowl, whisk together the sauce ingredients. If using cornstarch or arrowroot, add the starch first and then stir in the liquids to dissolve.
- Have the serving dish ready near the stove so you can transfer cooked food immediately.
Method
- Heat a wok or large heavy-bottomed skillet over high heat. The pan is ready when a drop of water skitters across the surface.
- Add 1 teaspoon oil and swirl to coat. Add half the chicken and let it sear until just cooked on one side, stir and finish cooking; it should begin to release some liquid. Remove to the serving dish and repeat with the remaining chicken. Wipe out excess moisture if needed.
- Add 1 tablespoon oil, then the garlic and ginger. Stir quickly to avoid burning and cook about 20 seconds. Add the asparagus and stir for about 1 minute.
- Add scallions, carrots and snow peas, stirring them together and cooking for about 2 minutes until vegetables are bright and crisp-tender.
- Return the chicken to the pan, pour in the sauce, and cook about 2 minutes until heated through and the sauce thickens. Stir in sesame oil and serve immediately.
Serves 4. Estimated net carbs: about 9 per serving.
Nutrition (per serving, approximate)
Calories: 331 kcal | Carbohydrates: 12.2 g | Protein: 30.5 g | Fat: 17 g | Fiber: 3.4 g | Sodium: 1001 mg | Sugar: 4 g
Notes
- To keep the dish gluten-free, use tamari or coconut aminos instead of regular soy sauce.
- If you prefer a thicker sauce, use the cornstarch or arrowroot as listed; otherwise omit and reduce liquid slightly.
- Substitute boneless skinless thighs for a richer chicken flavor, or add extra vegetables to boost volume while keeping carbs low.
Related recipe idea: Easy Pork Stir Fry Recipe (low carb, keto).