Frozen Stir Fry Vegetables & Chicken is a healthy and delicious dinner made with frozen veggies and pantry staples!
This post was originally published March 26, 2020. It was updated with new photos and recipe information on March 2, 2021.
Dinners made with frozen ingredients or pantry staples need not be boring! This Frozen Stir Fry Vegetables & Chicken is made with your favorite frozen vegetables and an easy stir fry sauce that is made with pantry staples.
Over the past few weeks, I've been focusing more and more on recipes I can make with pantry staples, freezer goods, or both.
This chicken and vegetable stir fry is no exception. As I brainstormed ideas of healthy comfort food recipes I could put together meeting either criterion, I couldn't help but keep coming back to stir fry.
After all, it is such a comfort food. Warm and saucy; filling and meaty; tangy, lightly spicy, and sweet -- pretty much everything I dream about (minus cheesiness) when it comes to a dinner that's going to soothe me inside and out.
Part of the comfort of this dish may also be how stinkin' easy it is to make. I mean, seriously, the most prep we need to do is to thaw the chicken ahead of time (or keep it super easy and just use fresh chicken-- I share notes below!) but I even give directions below on how to do that easily.
Because, other than that, all we'll be doing is mixing up the easy sauce, throwing some frozen veggies straight into a pan, browning up some chicken, and then simmering the sauce with the veggies and meat until it's thickened. There's no chopping veggies, no mincing garlic, no pre-heating ovens, or anything of that sort.
So, give your family -- and yourself -- a little bit of comfort tonight with this stir fry with frozen vegetables. You deserve it. 🙂
Table of contents
- This Chicken and Frozen Vegetable Stir Fry is...
- How do you make this chicken and frozen vegetable stir-fry?
- Recipe pro-tips:
- How do you make rice quickly?
- What type of chicken is best for this recipe?
- How do you thaw frozen chicken?
- Can you make this recipe gluten-free?
- What's the easiest way to cut chicken?
- How do you serve this stir-fry?
- Leftover storage:
- What tools do you need to make this chicken stir-fry?
- Other quick and healthy chicken dinner recipes to check out!
This Chicken and Frozen Vegetable Stir Fry is...
- Ready in under 30 minutes
If you're looking for a quick and easy family dinner, this chicken stir-fry is for you!
- Boneless skinless chicken - breasts or thighs (or a mixture of both) are great for this recipe. Use fresh chicken or defrost (I give directions below).
- Low-sodium soy sauce - use liquid aminos to make this recipe gluten-free
- Garlic and ginger powder
- Honey - I recommend raw honey, but any type works
- Rice wine vinegar
- Red pepper flakes - adds a touch of heat without being overwhelming; cut out the flakes if you want a super mild stir-fry
- Toasted sesame oil
- Cornstarch - thickens up the stir-fry sauce
- Olive oil or avocado oil
- Frozen vegetables - green beans, broccoli, sweet peppers, or stir-fry blend are all great
- Coconut liquid aminos - use this to make this recipe gluten-free
- Protein - thinly sliced pork or raw shrimp also work well in place of the chicken
- Honey - the same amount of agave syrup can work as a substitute
- Red pepper flakes - 1-2 teaspoons sriracha can work in place of the red pepper flakes if you want more kick
- Oil - peanut oil can substitute for olive or avocado oil
How do you make this chicken and frozen vegetable stir-fry?
- Whisk the stir fry sauce ingredients together in a measuring cup or mixing bowl until combined.
- Stir-fry the veggies in oil in a large non-stick pan or wok, for 6-7 minutes, or until bright green and cooked through. Pour the veggies into a bowl.
- Stir-fry the chicken in oil in the pan or wok, for 5.5-7 minutes, or until golden browned and cooked through.
- Add the veggies back to the pan. Pour in the stir-fry sauce.
- Bring the sauce to a simmer and cook for 2-3 minutes, stirring frequently, or until thickened.
- Serve the stir-fry over rice or quinoa!
- Use a hot pan - stir-fries rely on a hot pan to cook the veggies and chicken fast. Make sure your pan is preheated before adding in the oil and other ingredients.
- Stir the chicken and veggies often - stirring the ingredients is another hallmark of stir-fry cooking. Stir the chicken and vegetables at least every 15-30 seconds throughout their stir-fry time.
- Prep all your ingredients before starting - this recipe goes by fast so be ready for it by having all your ingredients prepped before you start cooking.
How do you make rice quickly?
There are 3 ways that I like to make rice quickly:
- Frozen rice: buying rice out of the freezer aisle makes rice cooking a breeze! Just warm up the rice in the microwave and you're ready to serve it!
- Quick-cook (or instant) rice: simmer up a pot of rice in less time than it takes to make the stir-fry by using quick-cook or instant rice.
- Pressure cooker/Instant Pot: pressure cook equal parts white rice and water in the pressure cooker or Instant Pot and cook on high for 3 minutes. Natural-release the pressure for 10 minutes and then quick-release the rest of the pressure before serving!
What type of chicken is best for this recipe?
Boneless skinless chicken is best for this recipe. You can use boneless skinless chicken breast and/or thighs -- whichever you prefer.
Fresh chicken works perfectly for this stir-fry, however, you can also thaw frozen chicken.
How do you thaw frozen chicken?
There are two main ways to safely defrost chicken:
- Thaw the chicken in the refrigerator for 24-36 hours ahead of cooking time.
- Defrost the chicken on low heat (20-30%) or on the defrost setting in the microwave, rotating the chicken every 3-5 minutes, or until defrosted but not warm, or about 7-10 minutes (depending on the strength of your microwave).
Can you make this recipe gluten-free?
Yes, it's super simple to make this recipe gluten-free. Just substitute gluten-free coconut liquid aminos for the soy sauce and follow the rest of the recipe as directed!
What's the easiest way to cut chicken?
The easiest way to cut chicken is by using kitchen shears! Just hold the chicken in one hand and cut pieces off of it with the other hand.
The kitchen shears tend to grab the chicken better and this way you don't have to scrub chicken meat off the cutting board, either.
How do you serve this stir-fry?
This stir-fry is delicious as-is served with steamed brown or white rice. You can also serve it over quinoa or cauliflower rice, though I particularly love serving it with my House Special Fried Rice Recipe!
Leftovers last covered in the refrigerator for up to 4-5 days. They do not freeze well.
What tools do you need to make this chicken stir-fry?
- Non-stick skillet or wok
- Measuring cup
- Measuring spoons
- Stir-fry spatula
- Rice cooker, saucepan, or pressure cooker
Other quick and healthy chicken dinner recipes to check out!
- Sheet Pan Apricot Chicken and Potatoes
- Sheet Pan Cuban Mojo Chicken
- Thai Green Chicken Curry
- Instant Pot Pineapple Chicken and Rice
- Instant Pot BBQ Chicken
- Rubbed Turmeric Chicken
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A quick dinner recipe, this Frozen Stir Fry Vegetables and Chicken is made entirely with frozen and pantry staples.
Use whatever green veggies you have on hand, though I recommend green beans, broccoli, frozen sweet peppers, or a stir fry vegetable blend.
Stir Fry Sauce
- ½ cup soy sauce or coconut liquid aminos (use aminos for gluten-free)
- ¾ teaspoon garlic powder
- ½ teaspoon ginger powder
- 1 ½ tablespoon honey
- 1 ½ tablespoon rice wine vinegar
- ⅛-1/4 teaspoon red pepper flakes
- 1 teaspoon toasted sesame oil
- 2 teaspoons cornstarch
- 2 tablespoons olive oil or avocado oil, divided
- 5 cups frozen green beans, broccoli, OR stir-fry veggie blend
- 1.25 pounds boneless skinless chicken breasts and/or thighs, cut into 1x2" strips
- 4 ½ cups cooked rice or quinoa
- Whisk the stir fry sauce ingredients together in a measuring cup or mixing bowl until the honey and cornstarch are dissolved.
- Preheat a wok or large non-stick saute pan over medium-high heat. Add 1 tablespoon oil and heat until it sputters when flicked with water.
- Add frozen vegetables and cook for 5.5-7 minuts, stirring every 15-30 seconds, or until veggies are cooked through and veggies are bright green.
- Remove the veggies from the pan and place in a medium-size mixing bowl.
- Return the pan to the heat and heat up the second tablespoon oil. Once it's hot, add the chicken to the pan and stir fry for 6-7 minutes, continuing to stir every 15-30 seconds, or until the chicken is cooked through and no longer pink inside.
- Add the veggies back to the pan with the chicken and heat until the veggies are warmed back up, for about 30-45 seconds, stirring constantly.
- Add the sauce to the pan. Bring it to a simmer and cook for 2-3 minutes, stirring frequently, or until the sauce thickens up.
- Remove the pan from the heat and serve the stir fry over your quinoa or rice. Enjoy!
1. To make this recipe gluten-free, substitute in coconut liquid aminos instead of soy sauce.
2. Pro-tip: cut the chicken easily by using kitchen shears.
3. Leftovers store covered in the fridge for 4-5 days. You can also freeze the leftovers for up to 2 months.
Serving Size1 serving with ¾ cup hot rice
Amount Per Serving Calories 548Total Fat 28gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 17gCholesterol 89mgSodium 1382mgCarbohydrates 47gFiber 7gSugar 14gProtein 30g
This nutrition breakdown is just an estimate of the nutritional value of this recipe and cannot be taken as facts. The owners of Mae's Menu are not nutritionists or dieticians and therefore cannot be held accountable for this nutrition estimate. Please contact your nutritionist or medical professional for a nutritional breakdown of this food. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.