
Chicken Chow Mein
This Chicken Chow Mein provides 23g protein and 438 calories per serving — a lighter carb-based meal for recovery days or when you're tracking lower calories. Four servings come together quickly on the stovetop, fitting between training sessions. Use this on days prioritizing carbohydrate replenishment over maximum protein.
Ingredients
- •Chicken Breast, Boneless Skinless(227g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Garlic(5g)
- •Ginger, Fresh Root(5g)
- •Soy Sauce, Low Sodium(5g)
- •Cornstarch(3g)
- •Sesame Oil, Toasted(3g)
- •Vegetable oil(15g)
- •Chow Mein Noodles, Crispy, Dry(170g)
- •Low Sodium Chicken Broth(60g)
- •Oyster sauce(45g)
- •Soy Sauce, Low Sodium(15g)
- •Cornstarch(5g)
- •Vegetable oil(15g)
- •Garlic(5g)
- •Ginger, Fresh Root(5g)
- •Cabbage, Green(240g)
- •Yellow Onion(120g)
- •Carrots(60g)
- •Cabbage, Red(240g)
- •Bean Sprouts(240g)
- •Green Onion (Scallion)(60g)
Instructions
- 1Slice the chicken breast into bite-sized pieces. In a medium bowl, combine the chicken with minced garlic, grated ginger, low-sodium soy sauce, cornstarch, and toasted sesame oil. Toss to coat evenly and let sit while you prep remaining ingredients.
- 2Mince the additional garlic and ginger, and slice the onion, carrots, green cabbage, and red cabbage into thin, uniform pieces. Chop the green onions and set aside separately.
- 3Heat a wok or large sauté pan over medium-high heat with vegetable oil until shimmering (about 1–2 minutes). Add the marinated chicken and stir-fry for 5–7 minutes, breaking up pieces occasionally, until no longer pink in the center and lightly browned. Transfer to a clean plate.
- 4Cook the crispy chow mein noodles according to package directions. Drain and set aside.
- 5In a small bowl, whisk together the low-sodium chicken broth, oyster sauce, low-sodium soy sauce, and cornstarch until smooth. Set aside.
- 6Return the wok to high heat with vegetable oil. Once hot, add the minced garlic and ginger and sauté for 15 seconds until fragrant, stirring constantly to avoid burning. Add the onion, carrots, and green cabbage; stir-fry for 2–3 minutes over medium-high heat until starting to soften.
- 7Add the cooked noodles and the sauce mixture to the wok. Stir continuously for 1–2 minutes over medium-high heat until the sauce thickens and coats the noodles. Fold in the red cabbage, bean sprouts, and reserved chicken, stirring until heated through, about 1 minute.
- 8Divide the chow mein evenly into 4 airtight containers while hot. Top each with chopped green onions. Refrigerate up to 4 days.
Nutrition — Per Serving
438
calories
23g
protein
19g
fat
- Carbohydrates
- 48g
- Saturated fat
- 4.5g
- Sodium
- 946 mg
- Dietary fiber
- 8.2g
4 servings per batch · ~386g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Chow Mein have per serving?
Each serving delivers 23g of protein and 438 calories, with 19g fat and 48g carbs. This carbohydrate-forward macro split makes it suited for days with higher training volume.
How long does Chicken Chow Mein take to prep?
This quick prep recipe batches 4 servings in one stovetop cooking session, keeping meal prep time short while yielding multiple ready-to-eat dinners.
Is Chicken Chow Mein good for muscle gain?
At 23g protein per serving, this recipe works better as a training-day meal or side component rather than a standalone protein source for muscle-building phases. The 48g carbohydrate content effectively supports workout performance and recovery.
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