Sheet Pan Chicken and Veggie "Stir Fry"
This Sheet Pan Chicken and Veggie Stir Fry delivers 30g protein and 261 calories per serving, making it the leanest chicken option for cutting phases. Batch-preps 6 servings in quick prep time on the stovetop, stretching one cook session across an entire week. Pile vegetables high and keep calories low while maintaining protein intake.
Ingredients
- •Chicken Breast, Boneless Skinless(567g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Asparagus(227g)
- •Broccoli(720g)
- •Brussels Sprouts(480g)
- •Bell Pepper
- •Yellow Onion
- •Optional: Thinly-Sliced Green Onions And Toasted Sesame Seeds, For Garnish
- •Soy Sauce, Low Sodium(80g)
- •Vinegar, Rice(45g)
- •Avocado oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Oyster sauce(15g)
- •1 teaspoon freshly-cracked black pepper
- •Garlic powder(5g)
- •Sesame Oil, Toasted(5g)
- •Ginger, Fresh Root(1g)
Instructions
- 1Heat oven to 425°F. Grease a large baking sheet with cooking spray, and set aside.
- 2Combine the chicken and stir-fry sauce together in a large bowl, and toss until combined. Refrigerate and let the chicken marinate while you chop the remaining veggies. (Or you can let it marinate in the refrigerator in a sealed container for up to 8 hours in advance for maximum flavor.)
- 3Once the veggies are ready, add them to the bowl with the chicken, and toss until the veggies are evenly coated with the sauce.
- 4Turn the chicken and veggies out onto the prepared baking sheet, and spread them out so that they are in an even layer.
- 5Bake for 14-16 minutes, stirring once halfway through, until the chicken is cooked through and no longer pink inside.
- 6Remove from the oven and serve immediately.
- 7Whisk all ingredients together until combined.
Nutrition — Per Serving
261
calories
30g
protein
9g
fat
- Carbohydrates
- 18g
- Saturated fat
- 1.4g
- Sodium
- 652 mg
- Dietary fiber
- 7.1g
6 servings per batch · ~363g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Chicken and Veggie 'Stir Fry' have per serving?
Each serving delivers 30g of protein at only 261 calories with 9g fat and 18g carbs. This is the lowest-calorie option in the sheet pan lineup.
How long does Sheet Pan Chicken and Veggie 'Stir Fry' take to prep?
Quick prep results in 6 servings per batch on the stovetop, making this one of the most efficient recipes for week-long meal prep. You're generating six meals in minimal active time.
Is Sheet Pan Chicken and Veggie 'Stir Fry' good for fat loss?
At 261 calories with 30g protein and only 18g carbs, this recipe is purpose-built for aggressive fat loss phases where caloric deficit is the priority. The high volume of vegetables keeps you full without excess macros.
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