Keto Chicken and Green Beans: Low-Carb Sesame-Soy Stir-Fry
Choose fresh, firm green beans for this keto chicken and green beans dinner. Avoid pods that feel limp or show brown spots, as these will not maintain a crisp texture during the 5 minutes of sautéing. Buy beans with a bright green colour and a snap when broken to ensure the final dish remains vibrant and textured.
You will sear boneless chicken thighs until golden brown and simmer them with beans in a glaze of chicken broth, soy sauce, and erythritol. Stir in toasted sesame oil at the end to add a nutty aroma. The result is a savoury American-style stir-fry that takes 35 minutes total to prepare. Serve the meal over cauliflower rice to keep the net carbohydrates at roughly 3 g per serving.
Keto Chicken and Green Beans: Low-Carb Sesame-Soy Stir-Fry
Recipe cardIngredients
Watch how it's made
Instructions
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Sear the chicken
Heat 15ml (1 tbsp) of olive oil in a large non-stick skillet over medium-high heat. Pat the chicken dry and season with salt and pepper. Sear the pieces in a single layer for 8 minutes until golden brown to lock in juices and create a savoury crust.
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Sauté the aromatics
Reduce the heat to medium. Add the minced garlic and chopped onion to the pan. Cook for 3 minutes until the onion becomes translucent, which ensures the raw flavour is gone.
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Cook the beans
Add the trimmed green beans to the skillet. Toss them with the aromatics and cook for 5 minutes. Stir occasionally until they turn bright green, keeping them crisp to avoid a mushy texture.
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Deglaze the pan
Pour in the chicken broth, soy sauce, and erythritol. Stir well to lift the browned bits from the bottom, as these contain the most flavour. Simmer for 4 minutes until the liquid reduces slightly.
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Finish the glaze
Stir in the toasted sesame oil. Return the seared chicken to the pan and fold gently. Ensure the sauce coats every piece of chicken and bean evenly.
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Simmer and serve
Simmer uncovered for 3 minutes to ensure the chicken is hot through and the beans are tender-crisp. Adjust the salt or sweetener if needed. Transfer to a platter and scatter with almonds.
Cut all chicken pieces to a uniform size. If you notice some pieces browning much faster than others, your cuts are uneven. This leads to some meat drying out while other pieces remain raw in the centre.
Soy sauce alternatives
Use liquid aminos or coconut aminos if you cannot find soy sauce. Liquid aminos provide a similar savoury depth. Coconut aminos are sweeter and less salty, which will change the balance of the sesame-soy glaze. Do not omit the salty element, as it provides the essential colour and depth.
What to serve with it
Serve this dish over a bed of cauliflower rice to keep the meal fully keto. You may also add a chilled cucumber salad dressed in olive oil and lemon juice. The acidity of the cucumber provides a crisp contrast to the richness of the sesame oil and chicken.
Getting the texture right
Pat the chicken pieces dry before searing to ensure they brown rather than steam. Use a medium-high heat for the initial sear to lock in juices. Lower the heat during the simmer to prevent the chicken from toughening and to keep the green beans tender-crisp.
Nutrition per serving
- Calories
- 310
- Protein
- 28.5 g
- Carbs
- 7.2 g
- Fat
- 18.1 g
- Fiber
- 4.2 g
- Sugar
- 3.0 g
Estimated, and offered as a guide rather than a medical figure.
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Questions people ask
Are green beans ok to eat on a keto diet?
Yes. Green beans are low in net carbohydrates and high in fibre, making them a suitable vegetable choice for maintaining ketosis while adding volume to your meals.
Are chicken and green beans good for weight loss?
Yes. This combination provides lean protein and fibre, which helps you feel full for longer while keeping the overall calorie count low.
Can you cook chicken and green beans together?
Yes. By searing the chicken first and adding the beans later, you ensure the meat is cooked through and the vegetables remain crisp.
About the author
Mary C. Rivero
Mary C. Rivero specializes in comforting home‑cooked meals, from hearty pastas and sheet‑pan dinners to quick weeknight snacks. Her recipes feature clear, step‑by‑step directions and practical tips, helping readers create flavorful dishes with confidence and ease.
