Quick & Flavorful Stir Fry Cups (Keto, Low-Carb & Easy Meal!)

Quick & Flavorful Stir Fry Cups (Keto, Low-Carb & Easy Meal!)

Enjoy all the deliciousness of a stir fry in convenient, portion-controlled cups! These Quick & Flavorful Stir Fry Cupsfeature tender chicken and crisp-tender vegetables nestled in low-carb tortilla “cups,” topped with cheese and baked until warm and bubbly. They’re a fantastic low-carb, high-protein, and gluten-free (with appropriate tortilla choice) meal or snack that’s perfect for meal prep!

Yields: 12 stir fry cups Prep time: 15 minutes Cook time: 20-25 minutes

Ingredients:

For the Cups & Filling:

• 6-8 low-carb tortillas (depending on size; KETO NOTE: Choose a brand with very low net carbs)
• 1 tablespoon avocado oil or olive oil
• 1 pound boneless, skinless chicken breast, cubed into ½-inch pieces
• 1 large bell pepper (any color), cut into thin strips
• ½ medium onion, chopped
• Optional: 1-2 cloves garlic, minced (add with onion)
• Optional: 1 teaspoon ginger, grated (add with garlic)
• Salt and black pepper, to taste
• Optional Seasonings for Stir Fry: 1 tablespoon soy sauce or tamari (low-sodium), 1 teaspoon sesame oil, ½ teaspoon red pepper flakes, or a keto-friendly stir-fry sauce (check for no sugar).

For Topping:

• ½ cup Mexican blend shredded cheese
• ¼ cup green onions, chopped, for garnish

Equipment:

• 12-cup standard muffin tin
• Non-stick cooking spray
• Large skillet
• Spatula or tongs

Instructions:

1. Preheat Oven & Prepare Tortilla Cups: Preheat your oven to 350°F (175°C).
   • Lightly grease a 12-cup standard muffin tin with non-stick cooking spray.
   • Cut each low-carb tortilla into quarters. Gently press two quarter-pieces into each muffin cup, overlapping slightly, to form a “cup” shape. Set the muffin tin aside.
2. Cook Chicken & Veggies: Heat the avocado oil in a large skillet over medium-high heat.
   • Add the cubed chicken breast to the skillet. Cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and lightly browned. Season with salt and pepper. Remove chicken from skillet and set aside.
   • Add the sliced bell pepper and chopped onion (and optional minced garlic/grated ginger) to the same skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are crisp-tender.
   • Return the cooked chicken to the skillet with the vegetables. Add any optional stir-fry seasonings (soy sauce, sesame oil, red pepper flakes, or keto stir-fry sauce) and stir well to combine everything and heat through for 1-2 minutes.
3. Assemble Stir Fry Cups: Evenly spoon the chicken and vegetable stir-fry mixture into each low-carb tortilla cup in the muffin tin. Fill them generously.
   • Sprinkle a portion of the shredded Mexican blend cheese over the top of the filling in each cup.
   • Top with some of the chopped green onions.
4. Bake: Bake for 20 minutes, or until the tortilla edges are lightly crisped, the filling is heated through, and the cheese is melted and bubbly.
5. Serve & Enjoy! Carefully remove the muffin tin from the oven. Let the cups cool for a few minutes before removing them from the tin. Serve warm.

Tips for Success:

• Low-Carb Tortillas: This is the most crucial ingredient for keeping the dish keto-friendly. Research brands with the lowest net carbs (e.g., Mission Carb Balance, almond flour tortillas).
• Stir-Fry Flavor: The “Optional Seasonings for Stir Fry” in the ingredients list are highly recommended to give these cups a true stir-fry flavor. Without them, it might taste more like a chicken and veggie mix.
• Don’t Overcook Veggies: Keep the bell peppers and onions crisp-tender for best texture in the finished cup.
• Drain Chicken: If your chicken releases a lot of liquid while cooking, drain it off to prevent a watery filling.
• Customization:
  • Add other keto-friendly veggies like sliced mushrooms, broccoli florets, or sugar snap peas.
  • Swap chicken for cooked ground pork or shrimp.
  • Add a dash of sesame seeds for garnish.

Storage: Store any leftover Stir Fry Cups in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or a toaster oven/air fryer for best results to retain crispness.

Recipe Analysis & Dietary Classification

• High Protein: Yes, from the chicken and cheese.
• Low-Carb: Yes, this recipe is low-carb by using low-carb tortillas. However, the stir-fry sauce/seasoning choice is critical.
• Keto: Potentially, but requires careful ingredient selection for tortillas and seasonings/sauces.
  • Low-Carb Tortillas: Absolutely essential. Net carb counts vary significantly between brands; users must choose wisely.
  • Stir-fry Seasonings/Sauces: This is a major potential pitfall. Many soy sauces, teriyaki sauces, and pre-made stir-fry sauces contain significant amounts of sugar, corn syrup, or starches. Users must opt for low-sodium soy sauce, tamari, or specifically sugar-free/keto-friendly stir-fry sauces.
  • Bell Peppers/Onion: These have some carbs, but in these quantities, they are generally fine for keto.
• Gluten-Free: Potentially. Depends entirely on whether the chosen low-carb tortillas, soy sauce (use tamari for GF), and any stir-fry sauce are certified gluten-free.

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