Mediterranean Chicken Stir-Fry with Low-Carb Noodles
This Mediterranean chicken stir-fry with low-carb noodles is a fresh, fast, and flavorful dinner that fits perfectly into a lighter eating routine without feeling restrictive. It brings together tender chicken, crisp vegetables, and savory aromatics, all coated in a simple sauce that delivers big flavor with minimal ingredients. While stir-fries are often associated with Asian-style flavors, this version leans Mediterranean-inspired with olive oil, balanced seasoning, and clean, bright notes that let the ingredients shine. Paired with low-carb noodles like zucchini noodles, shirataki, or palmini, this dish is satisfying, wholesome, and ideal for busy weeknights.
Prep time: 15 minutes
Cook time: 15 minutes
Total time: About 30 minutes
Servings: 4
Ingredients
For the Stir-Fry
Chicken breast or boneless thighs, bite-sized pieces: 1 lb (450 g)
Olive oil or avocado oil: 2 tablespoons
Low-carb noodles (shirataki, zucchini noodles, or palmini): 12 to 14 oz (340–400 g)
Bell peppers, sliced: 1½ cups
Broccoli florets: 1 cup
Snap peas: ¾ cup
Carrot, julienned: ½ cup
Zucchini, sliced or spiralized: 1 cup
Garlic, minced: 3 cloves
Fresh ginger, minced (or paste): 1 tablespoon
For the Sauce / Seasoning
Soy sauce or coconut aminos: 3 tablespoons
Sesame oil: 1 teaspoon
Ground ginger: ½ teaspoon
Salt: ¼ teaspoon (or to taste)
Black pepper: ¼ teaspoon
Instructions
Prepare the noodles. If using shirataki or palmini noodles, rinse thoroughly and pat dry. For zucchini noodles, spiralize and set aside.
Heat the pan. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
Cook the chicken. Add the chicken pieces, season lightly with salt and pepper, and cook for 5 to 6 minutes until golden and cooked through. Remove from the pan and set aside.
Add remaining oil. Add the second tablespoon of oil to the same pan.
Sauté aromatics. Add minced garlic and fresh ginger. Stir for 30 seconds until fragrant.
Cook vegetables. Add bell peppers, broccoli, snap peas, carrots, and zucchini. Stir-fry for 4 to 5 minutes until crisp-tender.
Return chicken. Add the cooked chicken back into the pan with the vegetables.
Add sauce. Pour in soy sauce or coconut aminos, sesame oil, and ground ginger. Toss well to coat everything evenly.
Add noodles. Add the prepared low-carb noodles and stir-fry for another 2 to 3 minutes until heated through and well combined.
Taste and serve. Adjust seasoning if needed, remove from heat, and serve immediately.
Tips
Cut chicken evenly so it cooks at the same rate.
Pat chicken dry before cooking for better browning.
Use high heat to avoid steaming the vegetables.
Do not overcrowd the pan; cook in batches if needed.
Rinsing shirataki noodles removes any strong odor.
Add zucchini noodles at the end to prevent sogginess.
Coconut aminos give a slightly sweeter, lower-sodium option.
Stir constantly once the sauce is added to prevent sticking.
Fresh ginger gives brighter flavor than ground alone.
Serve immediately for the best texture.
Variations
Spicy version: Add chili flakes or a dash of chili sauce.
Seafood swap: Replace chicken with shrimp or scallops.
Vegetarian option: Use tofu or tempeh instead of chicken.
Extra Mediterranean twist: Add olives or sun-dried tomatoes.
Herb boost: Finish with fresh parsley or basil.
Lemon finish: Add a squeeze of lemon juice before serving.
Creamy style: Stir in a tablespoon of Greek yogurt off heat.
Crunchy topping: Sprinkle with toasted sesame seeds or almonds.
Mushroom-heavy: Add sliced mushrooms for umami depth.
One-pan meal prep: Portion into containers for weekday lunches.
Q&A
Is this dish keto-friendly?
Yes, especially with shirataki or zucchini noodles.
Can I use chicken thighs?
Yes, they add extra juiciness.
Does it reheat well?
Yes, gently reheat in a skillet or microwave.
Can I freeze it?
Vegetables soften when frozen, but it is possible.
What noodles are lowest in carbs?
Shirataki noodles are the lowest.
Can I reduce sodium?
Use coconut aminos or low-sodium soy sauce.
Is it gluten-free?
Use gluten-free soy sauce or coconut aminos.
Can I add cheese?
A light sprinkle of feta works surprisingly well.
How do I avoid watery stir-fry?
Keep heat high and avoid overcooking.
Is this good for meal prep?
Yes, it holds well for up to 3 days refrigerated.
Nutrition
(Approximate Per Serving)
Calories: 280 to 320 kcal
Protein: 32 g
Fat: 12 g
Carbohydrates: 10 to 14 g (depending on noodles)
Fiber: 3 to 5 g
Conclusion
Mediterranean chicken stir-fry with low-carb noodles is a smart, flavorful way to enjoy a hearty dinner while keeping things light and balanced. It is quick enough for weeknights, flexible with ingredients, and satisfying without relying on heavy sauces or refined carbs. Once this recipe becomes part of your rotation, it is easy to adapt to whatever vegetables or proteins you have on hand, making it a dependable go-to meal you will return to often.