Asian Keto Night: Complete Chicken Stir-Fry & Miso Soup Dinner

Asian Keto Night: Complete Chicken Stir-Fry & Miso Soup Dinner

KEY INFO:

Prep time: 15-20 minutes
Cook time: 20-30 minutes
Total time: 35-50 minutes
Servings: 4
Difficulty level: Easy to Moderate
Dietary tags: Keto-friendly, Low-carb, Gluten-free option, Dairy-free

EQUIPMENT NEEDED:

Essential tools:

• Wok or large sauté pan
• Saucepan for soup
• Sharp chef’s knife
• Cutting board
• Measuring cups and spoons
• 2-3 mixing bowls
• Small whisk

Simple alternatives:

• Regular frying pan instead of wok
• Any medium pot for soup
• Fork instead of whisk for miso paste

INGREDIENTS:

For the Keto Chicken Stir-Fry:

• 1 lb (450g) chicken breast or thighs, sliced thin
• 1-2 tbsp (15-30ml) almond flour for coating [coconut flour works too]
• 1 small onion, chopped
• 1 head broccoli, cut into florets
• 1 large bell pepper, sliced [any color]
• 1 head baby bok choy, chopped [optional but recommended]
• 2 cloves garlic, minced
• ½ inch fresh ginger, minced [or 1 tsp ginger paste]
• 2 tbsp (30ml) soy sauce or tamari [use tamari for gluten-free]
• 1 tsp (5ml) sesame oil
• 1 tbsp (15ml) coconut or olive oil
• Chili flakes to taste
• Salt and pepper to taste

For the Keto Miso Soup:

• 3-4 tbsp (45-60ml) white or red miso paste
• 2 cups (480ml) chicken broth or bone broth
• ¼ cup (60ml) dried wakame seaweed
• ¼ cup (60g) firm tofu, cubed [skip for stricter keto]
• 2 tbsp (30ml) green onions, sliced
• 1 egg, soft-boiled and halved [optional]

Optional garnishes:

• Sliced scallions
• Sesame seeds
• Sriracha or chili garlic sauce
• Fresh cilantro

METHOD:

Start with prep (this matters!):

1. Slice your chicken into bite-sized strips – uniform thickness cooks evenly.
2. Chop all vegetables and arrange them in separate bowls.
   I learned this the hard way after burning garlic while frantically chopping broccoli.
3. Lightly coat chicken with almond flour if using – this creates that restaurant-style crispy edge.

Cooking the stir-fry:

4. Heat coconut oil in your wok over medium-high heat until shimmering.
5. Add chicken strips in single layer – don’t overcrowd the pan. Cook 3-4 minutes without moving them, then stir-fry until golden.
6. Remove chicken to a plate and set aside.
7. Add garlic and ginger to the same pan – stir for 30 seconds maximum. Any longer and you’ll taste bitter burnt garlic all night.
8. Toss in onions first, cook 2 minutes until softening.
9. Add broccoli and bell peppers – stir-fry for 4-5 minutes until bright green and tender-crisp.
10. Return chicken to pan, add bok choy, soy sauce, and sesame oil.
11. Toss everything together for 2-3 minutes until sauce coats everything.

Making the miso soup:

12. While stir-fry finishes, bring broth to a gentle simmer in your saucepan.
13. In a small bowl, whisk miso paste with 2-3 tbsp hot broth until smooth.
    This prevents lumpy soup – trust me on this one.
14. Remove broth from heat, then whisk in your miso mixture.
    Never boil miso – it kills the probiotics and tastes awful.
15. Add wakame, tofu cubes, and half the green onions.
16. Let sit 2-3 minutes for seaweed to rehydrate.
17. Taste and adjust – add more miso paste if you want deeper flavor.

CRUCIAL TIPS:

• Keep vegetables moving in the pan – they should stay bright colored and slightly crunchy
• Cook chicken to 165°F (74°C) internal temperature for safety
• Never boil the miso soup once miso is added – gentle heat only
• Prep everything before you start cooking – Asian stir-fry moves fast
• Use chicken thighs instead of breast for more fat and flavor on keto

Storage & Scaling:

Storage instructions:

• Refrigerate both dishes separately in airtight containers
• Consume within 3 days
• Reheat soup gently without boiling
• Stir-fry reheats well in pan with splash of water

Scaling tips:

• Recipe doubles easily
• Keep pan size manageable so vegetables stir-fry rather than steam
• Make extra miso soup base – it’s perfect for quick lunches

Common mistakes to avoid:

• Overcrowding the stir-fry pan (leads to soggy vegetables)
• Boiling miso paste (destroys flavor and health benefits)
• Cutting vegetables too large (uneven cooking)
• Adding miso to boiling broth (rookie mistake that ruins everything)

Delicious variations:

• Swap chicken for shrimp or thinly sliced pork
• Add shirataki noodles to soup for more substance
• Make it vegetarian with extra tofu in both dishes
• Spice it up with fresh chilies or extra chili flakes
• Add soft-boiled eggs to the soup for extra protein

The beauty of this Asian keto night lies in its simplicity and speed.
You’ll have restaurant-quality flavors on your table in under an hour, with ingredients that actually love your low-carb lifestyle.

The miso soup delivers that umami punch your taste buds crave, while the stir-fry satisfies with its perfect balance of protein and crisp vegetables.
Both dishes reheat beautifully, making this a fantastic meal-prep option for busy weeknights.