Chicken Stir-Fry With Broccoli and Toasted Cashews (400 Calories • 24g Protein)

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I say this all the time - eating well doesn’t have to be complicated or boring. Gone are the days of needing to eat boiled chicken and brown rice to eat healthy or lose weight. Life is meant to be lived even when you’re prioritizing your wellness. This chicken stir-fry is one of my favorite examples. It’s built entirely from fresh, whole-food ingredients, balances protein, healthy carbs, and healthy fats, and comes together beautifully for busy, active days.

It keeps you satisfied, supports recovery, and tastes like something you’d be excited to sit down to at the end of a long day. It’s also extremely versatile and meal-prep friendly.

This version serves four, but you can absolutely scale it down to a single serving if you prefer to highlight it as a ~400 calorie meal. Most readers don’t mind recipes written for 2–4 servings, especially when they meal prep — but I can convert it to a 1-serving version anytime.

 
 

Nutrition (per serving)

  • Calories: 399

  • Protein: 24g

  • Carbohydrates: 44g (38g net)

  • Fat: 15g

  • 4 Servings (1 serving = approximately 1.5 - 2 cups)

Ingredients (4 Servings)

  • 8 oz chicken breast

  • 3/4 cup quinoa

  • 1 1/2 cups water

  • 2 tbsp tamari

  • 1 tbsp raw honey

  • 1 tbsp apple cider vinegar

  • 4 cups broccoli (cut into florets)

  • 1 tbsp coconut oil

  • 1 yellow bell pepper (diced)

  • 1/2 sweet onion (chopped)

  • 1 tbsp fresh ginger (grated)

  • 3 garlic cloves (minced)

  • 1/2 cup cashews

  • 3 green onion stalks (chopped)

  • Sea salt & black pepper, to taste

Directions

  1. Bake the Chicken
    Preheat your oven to 350°F (177°C). Season the chicken breast with your preferred clean spices (salt, pepper, garlic, paprika — whatever you love). Place on a baking sheet and bake for 30 minutes, then remove from the oven and chop into strips or bite-sized pieces.

  2. Cook the Quinoa
    While the chicken cooks, combine quinoa and water in a medium pot. Bring to a boil, then reduce to a simmer and cover for 12 to 15 minutes, or until all liquid absorbs. Fluff with a fork and set aside.

  3. Mix the Sauce
    In a small bowl, stir together the tamari, raw honey, and apple cider vinegar. Set aside.

  4. Toast the Cashews
    Heat a dry skillet over medium heat. Add the cashews and stir frequently for 3 to 4 minutes, until lightly golden and fragrant. Transfer to a plate to prevent burning.

  5. Steam the Broccoli
    Steam the broccoli florets for about 5 minutes, until bright green and crisp-tender. Avoid over-steaming — it can reduce nutrient density.

  6. Sauté the Veggies
    In a large skillet or wok, heat coconut oil over medium heat. Add the diced yellow pepper and cook for 1 minute. Add the ginger, sweet onion, and garlic; cook another 1 minute until fragrant.

  7. Combine Everything
    Add the steamed broccoli, cooked chicken, and tamari mixture to the skillet. Stir until heated through and the sauce is mostly absorbed.

  8. Serve
    Spoon stir-fry over warm quinoa. Top with toasted cashews and green onion. Season with salt and pepper to taste. Enjoy!


 
 

Simple Ways to Modify the Nutrition

Swap the Protein

You can easily change out the chicken for:

  • Tofu — great for a plant-based option; pan-sear for better texture

  • Shrimp — cooks fast and keeps it light

  • Turkey cutlets — a lean alternative

  • Salmon — adds omega-3 fats for anti-inflammatory benefits


Adjust the Carbs to Fit Your Goals

Choose what works best for your energy needs:

  • Swap quinoa for brown rice — slightly heartier and richer in fiber

  • Use cauliflower rice for a lower-carb version

  • Skip the base entirely and double the veggies for a lighter meal

  • Add sweet potato if you want more sustained energy


Boost the Veggies (Great for Lower-Calorie Volume)

Add:

  • Zucchini

  • Snow peas

  • Mushrooms

  • Carrots

  • Purple cabbage
    More colors = more micronutrients + better digestion + more fullness.


Enhance the Healthy Fats

If you need a richer meal or want more satiety:

  • Add extra cashews

  • Stir in a teaspoon of toasted sesame oil

  • Add sliced avocado on top

  • Use a sprinkle of hemp hearts


Increase Protein Easily

  • Add an extra 2–3 oz chicken

  • Stir in edamame

  • Add a scoop of unflavored collagen to the sauce

  • Top with toasted sesame seeds for a small supplemental boost

FAQs

Can I meal prep this stir fry?

Absolutely. This recipe holds up beautifully for 3–4 days in the fridge. Store the quinoa and stir fry separately to keep textures fresh. For best flavor, add toasted cashews right before eating.

Is this recipe good for weight-loss goals?

Yes — the ingredients are whole, nutrient-dense, and balanced in protein, carbs, and fats. It’s satisfying without being heavy, making it great for stable energy and appetite control, especially on busy days.

Can I freeze it?

You can freeze the cooked chicken, broccoli, and peppers, but hold off on freezing the cashews and quinoa. They’re better freshly made.

Is this gluten-free?

Yes — as long as you use tamari (not soy sauce), this stir fry is fully gluten-free.

Can I make it dairy-free?

It already is! No modifications required.

Can I lower the sodium?

Use low-sodium tamari and reduce added salt. You can also replace half the tamari with lemon juice for flavor without added sodium.

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