Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Chicken Stir Fry Recipe
• Ingredients & Substitutions
• How To Make Keto Chicken Stir Fry
• My Recipe Tips
• More Keto Stir Fry Recipes
• Keto Chicken Stir Fry Recipe card
• Recipe Reviews

Keto stir fry recipes are one of my go-to low carb dinners — they’re fast, use just one pan, and I can throw in whatever I’ve got on hand. This keto chicken stir fry checks all the boxes. I actually made it with random stuff from my fridge and freezer, and it turned out so good, I had to write it down. It’s kind of like cauliflower chicken fried rice , but with bigger veggie chunks and a savory sauce that pulls it all together. If you’re craving something quick and satisfying, this cauliflower rice stir fry hits the spot. Make it with me!

Why You Need My Keto Chicken Stir Fry Recipe

• Bold, savory flavor – This dish hits all the notes: garlicky chicken, crisp-tender veggies, and a rich umami sauce. It’s one of those meals that tastes way more complex than it actually is.
• Fast & flexible – It’s ready in about 20 minutes, and I love that I can toss in whatever veggies or protein I have. Perfect for those “what’s for dinner?” nights.
• Better-for-you ingredients – Unlike most stir fries loaded with soy sauce and sugar, I use coconut aminos and skip the sweeteners. It’s naturally healthy, low carb, and paleo-friendly, but still packed with flavor!

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower rice stir fry recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Chicken – I cut boneless skinless chicken breasts into 1-inch pieces, but thighs work great too if you prefer dark meat — just as juicy, maybe even more flavorful.
• Veggies – I tossed in what I had in the fridge: broccoli and red bell pepper. But you can totally mix it up — mushrooms, snap peas, zucchini, or even shredded cabbage would be delicious here.
• Olive Oil – I use it for sautéing, but avocado oil or any neutral cooking oil you like will work just fine.
• Garlic – Fresh gives the best flavor, but if you’re in a hurry, 2 teaspoons of the jarred kind gets the job done.
• Bone Broth – I used homemade chicken bone broth to deglaze the pan and add flavor, but store-bought works too — just go for one with simple ingredients. Regular broth is fine, and water can work in a pinch (just add a bit more salt).
• Cauliflower Rice – I usually go with fresh cauli rice , but frozen cauliflower rice makes this recipe even faster because there’s no need to cook it — and it still turns out just as tasty.
• Coconut Aminos – This is my favorite soy sauce substitute because it’s gluten-free, lower in sodium, and has a slightly sweet, mellow flavor that works perfectly in stir fry.
• Toasted Sesame Oil – that rich, nutty flavor makes this keto chicken stir fry taste like takeout — but if you don’t have it, a splash of regular sesame oil or even a neutral oil will work in a pinch.
• Green onions – I like adding these at the end for a fresh, zippy finish, but if you don’t have any, a little finely chopped chives or even parsley can work too.
• Sea Salt & Black Pepper

VARIATION: Want to add more flavor?

I kept it simple, but things like ground ginger, red pepper flakes, or even a splash of fish sauce would be delish.

How To Make Keto Chicken Stir Fry

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Cook the chicken . Heat the oil in a large pan over medium-high. Add chicken, season with salt and pepper, and cook until golden and just barely cooked through. Set it aside and cover to keep warm.
2. Sauté veggies . Add a little more oil, then the garlic. Once it smells amazing, toss in the broccoli and bell peppers. Stir fry until they start to soften.

1. Simmer it down . Pour in the bone broth and scrape up all those yummy bits from the bottom. Cover and simmer until the broccoli’s as soft as you like.
2. Make the sauce . Add the coconut aminos and give the bottom another scrape. (You can season it more here if you want — see tips ideas above).
3. Bring it all together . Add the chicken back in along with the cauliflower rice. Turn the heat up and stir fry until it’s hot, tender, and everything’s cooked through. Stir in toasted sesame oil, season to taste, and top with green onions.

My Recipe Tips

• Chop everything before you start. Stir fry moves fast, so I like having all my ingredients prepped and ready to go — it makes the whole thing way less stressful.
• Don’t move the chicken around too much. I let it sit to get that golden sear, then flip once it’s browned. It doesn’t need to cook all the way yet since it finishes later in the pan.
• Can I use frozen veggies? Yep, you can totally use them. They’ll be a bit softer, but still super tasty.
• Deglazing = flavor boost. When you add the bone broth and coconut aminos, make sure to scrape up all those browned bits at the bottom — that’s where the magic is.
• You can make the sauce sweeter and still keep it keto. Just whisk in 1–2 tablespoons of Besti Powdered with the coconut aminos before adding. So good!

More Keto Stir Fry Recipes

If you’re into quick, one-pan meals like this, you’re gonna love these other keto stir fry recipes too:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Olive oil (divided) ▢
• 1 lb Boneless skinless chicken breast (or thighs; cut into 1-inch pieces) ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 4 cloves Garlic (minced) ▢
• 6 oz Broccoli (cut into florets) ▢
• 1 large Red bell pepper (cut into 1-2 inch thin strips) ▢
• 1/4 cup Chicken bone broth ▢
• 1 lb Cauliflower rice (fresh or frozen) ▢
• 1/4 cup Coconut aminos ▢
• 1 tsp Toasted sesame oil ▢
• 1/4 cup Green onions (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat 2 tablespoons (30 ml) olive oil in a large skillet or wok, over medium-high heat. Add the chicken pieces, and season with salt and pepper. Cook for 4-5 minutes , flipping once, until chicken is golden and just barely cooked through.
2. Remove chicken from the pan, set aside, and cover to keep warm.
3. Add the remaining 2 tablespoons olive oil to the pan. Add the minced garlic and saute for about a minute, until fragrant.
4. Add the broccoli and bell peppers. Stir fry for 3-4 minutes , until the broccoli starts to turn bright green and peppers start to soften.
5. Add bone broth. Scrape the bottom of the pan to deglaze. Reduce heat to medium. Cover with a lid and cook for 3-5 minutes , until broccoli is crisp-tender.
6. Add coconut aminos to the pan, scraping the bottom to deglaze again. Return the chicken to the pan. Add the cauliflower rice. Increase heat to medium-high again. Stir fry for 3-4 minutes , until cauliflower is soft but not mushy, any liquid evaporates, and chicken is completely cooked through.
7. Remove from heat. Stir in toasted sesame oil. Adjust salt and pepper to taste if needed. Top with green onions, if desired.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you cook faster, bring out more flavor, and get perfect results every time.
• Store: Keep chicken stir fry leftovers in the fridge for 3-4 days.
• Freeze: You can freeze it for 2-3 months, but fresh is best—freezing can make the veggies mushy!
• Meal Prep: Since stir fry is quick to make, I recommend cooking it fresh. But you can prep ahead by chopping the broccoli, slicing the peppers, and making cauliflower rice.
• Reheat: Warm in a skillet or microwave until hot. The skillet keeps the chicken juicier!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Chicken Stir Fry

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Chicken Stir Fry

Keto chicken stir fry with cauliflower rice makes a quick, tasty dinner in 15 minutes — It’s easy to mix up with whatever veggies you’ve got!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-chicken-stir-fry-recipe/

Ingredients

• 1/4 cup Olive oil (divided)
• 1 lb Boneless skinless chicken breast (or thighs; cut into 1-inch pieces)
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 4 cloves Garlic (minced)
• 6 oz Broccoli (cut into florets)
• 1 large Red bell pepper (cut into 1-2 inch thin strips)
• 1/4 cup Chicken bone broth
• 1 lb Cauliflower rice (fresh or frozen)
• 1/4 cup Coconut aminos
• 1 tsp Toasted sesame oil
• 1/4 cup Green onions (optional)

Instructions

1. Heat 2 tablespoons (30 ml) olive oil in a large skillet or wok, over medium-high heat. Add the chicken pieces, and season with salt and pepper. Cook for 4-5 minutes , flipping once, until chicken is golden and just barely cooked through.
2. Remove chicken from the pan, set aside, and cover to keep warm.
3. Add the remaining 2 tablespoons olive oil to the pan. Add the minced garlic and saute for about a minute, until fragrant.
4. Add the broccoli and bell peppers. Stir fry for 3-4 minutes , until the broccoli starts to turn bright green and peppers start to soften.
5. Add bone broth. Scrape the bottom of the pan to deglaze. Reduce heat to medium. Cover with a lid and cook for 3-5 minutes , until broccoli is crisp-tender.
6. Add coconut aminos to the pan, scraping the bottom to deglaze again. Return the chicken to the pan. Add the cauliflower rice. Increase heat to medium-high again. Stir fry for 3-4 minutes , until cauliflower is soft but not mushy, any liquid evaporates, and chicken is completely cooked through.
7. Remove from heat. Stir in toasted sesame oil. Adjust salt and pepper to taste if needed. Top with green onions, if desired.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you cook faster, bring out more flavor, and get perfect results every time.
• Store: Keep chicken stir fry leftovers in the fridge for 3-4 days.
• Freeze: You can freeze it for 2-3 months, but fresh is best—freezing can make the veggies mushy!
• Meal Prep: Since stir fry is quick to make, I recommend cooking it fresh. But you can prep ahead by chopping the broccoli, slicing the peppers, and making cauliflower rice.
• Reheat: Warm in a skillet or microwave until hot. The skillet keeps the chicken juicier!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)