High Protein Black Pepper Chicken

When you need a dinner that delivers bold flavor and serious protein without spending hours in the kitchen, this high protein black pepper chicken hits every mark. The combination of tender chicken strips, crisp vegetables, and a peppery glaze creates a satisfying meal that works equally well for busy weeknights or when you’re craving takeout-style food at home. With 30 minutes of active cooking time, you’ll have a complete dinner ready faster than any delivery app could bring it to your door.

This recipe balances heat, savory depth, and just a touch of sweetness in a way that keeps everyone coming back for seconds. The black pepper isn’t just background noise here—it’s the star, bringing warmth and complexity that develops beautifully as the sauce thickens and coats each piece of chicken and vegetable. Start your rice before you begin prepping the chicken, and everything will be ready at the same time.

Why You’ll Love This Black Pepper Chicken

This dinner comes together in one pan, which means less cleanup and more time enjoying your meal. The chicken marinates quickly while you prep the vegetables, so there’s no waiting around. Each bite offers a satisfying contrast between the tender, savory chicken and the crisp-tender vegetables that still have some snap to them.

The sauce strikes the right balance between bold and approachable. You control the heat level by adjusting the black pepper, making this adaptable for different spice preferences at your table. With nearly 50 grams of protein per generous serving, this meal keeps you satisfied without feeling heavy, and the leftovers reheat beautifully for next-day lunches.

This recipe also works well for meal prep. You can marinate the chicken and prep all your vegetables the night before, then everything cooks in under 10 minutes when you’re ready to eat. The ingredients are straightforward and easy to find, with no specialty items that require hunting through multiple stores.

Ingredients for High Protein Black Pepper Chicken

I always keep chicken breast in my freezer specifically for stir-fry dinners like this one. The key is slicing it thin enough that it cooks quickly and stays tender. For the best results, I recommend partially freezing the chicken for about 15 minutes before slicing—it firms up just enough to make clean, even cuts much easier.

• 1 lb chicken breast, sliced into thin strips
• 1 tablespoon cornstarch
• 3 tablespoons soy sauce (divided)
• 2 tablespoons oyster sauce (divided)
• 2 tablespoons sesame oil (divided)
• 1 large green bell pepper, thinly sliced
• 1 cup celery, thinly sliced
• 1 cup yellow onion, thinly sliced
• 1 tablespoon garlic, minced (about 3 cloves, or 2 teaspoons garlic paste)
• 2 teaspoons ginger paste
• 1 tablespoon rice vinegar
• 2 tablespoons water
• 1 teaspoon honey
• 1½ to 2 teaspoons black pepper (adjust to taste)
• Green onions, sliced (for garnish)

The cornstarch in the marinade does double duty—it helps tenderize the chicken while creating a light coating that allows the sauce to cling better. I use low-sodium soy sauce to control the saltiness, especially since oyster sauce adds its own savory punch. For the black pepper, freshly cracked makes a noticeable difference in both aroma and flavor intensity. Pre-ground pepper works, but fresh gives you that sharp, pronounced heat that defines this dish.

Sesame oil brings a nutty richness that rounds out the sauce. I find the toasted variety provides more depth than the lighter versions. When selecting your bell pepper, look for one that’s firm with smooth skin—it should feel heavy for its size. The celery adds a pleasant crunch and subtle flavor that complements rather than competes with the other vegetables. Slicing it on an angle creates attractive pieces that cook evenly.

How to Make High Protein Black Pepper Chicken

The key to restaurant-quality stir-fry at home is proper heat management and not overcrowding your pan. I find that cooking the chicken in a single layer, even if it means working in batches, produces better browning and texture than cramming everything in at once.

1. In a medium bowl, toss the sliced chicken with 1 tablespoon of soy sauce, 1 tablespoon of oyster sauce, and the cornstarch. Use your hands to massage the marinade into the chicken strips, ensuring each piece is evenly coated. Let the chicken marinate for 10 to 15 minutes at room temperature while you prepare everything else.
2. Prepare the stir-fry sauce by whisking together the remaining 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, rice vinegar, water, honey, and black pepper in a small bowl. The honey may resist dissolving at first—keep whisking vigorously for about 30 seconds until the mixture is completely smooth. Set this aside within easy reach of your stove.
3. Heat 1 tablespoon of sesame oil in a large pan or wok over medium-high heat. The oil should shimmer and flow easily across the pan but not smoke. This takes about 90 seconds.
4. Add the marinated chicken to the pan in a single layer. Let it cook undisturbed for about 90 seconds to develop a golden-brown sear on the bottom, then stir and continue cooking for another 2 minutes until the chicken is browned on the outside but still has a slight translucent center when you cut into a piece. The chicken will finish cooking in the final step, so you want it about 80 percent done at this point. Remove the chicken from the pan and set aside on a plate.
5. In the same pan, add the remaining 1 tablespoon of sesame oil. Stir in the sliced onion, bell pepper, and celery. Sauté for 2 to 3 minutes, stirring frequently, until the vegetables begin to soften but still retain a crisp-tender texture. You want them to have some bite remaining.
6. Add the garlic and ginger to the vegetables and cook for another 30 seconds until fragrant. Stir constantly during this step to prevent burning—the aromatics cook quickly and can go from perfect to bitter in seconds.
7. Return the cooked chicken to the pan along with any accumulated juices from the plate. Pour in the prepared sauce and toss everything together vigorously to coat all the ingredients evenly.
8. Cook for an additional 2 to 3 minutes, stirring constantly, until the sauce thickens and forms a glossy glaze over the chicken and vegetables. The chicken should now be cooked through with no pink remaining in the center and an internal temperature of 165°F. The cornstarch will help create that restaurant-quality sheen.
9. Remove from heat, garnish with sliced green onions, and serve immediately while everything is hot and the vegetables still have their snap.

Common mistakes to avoid: Don’t add the sauce too early or cook it too long, as this can make the vegetables soggy. The vegetables should maintain some crunch even after the final cooking step.

What to Serve with High Protein Black Pepper Chicken

Building a complete meal around this dish is simple since the chicken and vegetables provide such satisfying flavor and texture on their own. Remember to start your rice about 5 minutes before you begin cooking the chicken so everything finishes at the same time.

Steamed Jasmine Rice: The fragrant, slightly sticky texture of jasmine rice soaks up the peppery sauce beautifully. White rice provides a neutral base that lets the bold flavors of the chicken shine without competing for attention. Allow 15 to 20 minutes for the rice to cook.

Cauliflower Rice: For a lower-carb option that still offers substance, cauliflower rice works exceptionally well. It absorbs the sauce while adding extra vegetables to your plate, and the mild flavor complements the spicy-savory notes of the dish. This cooks in just 5 minutes, making it even faster than regular rice.

Garlic Sesame Green Beans: Quick-sautéed green beans with a touch of garlic and sesame seeds add another layer of crunch and a fresh element that balances the richness of the chicken. The slight bitterness of the beans contrasts nicely with the sweet-savory sauce.

Cucumber Salad with Rice Vinegar: A cool, crisp cucumber salad dressed simply with rice vinegar, a pinch of sugar, and sesame seeds provides a refreshing counterpoint to the warm, peppery chicken. The acidity cuts through the richness and cleanses your palate between bites.

Egg Drop Soup: Starting the meal with a light egg drop soup makes this dinner feel more like a complete restaurant experience. The soup’s gentle flavor and silky texture set the stage without filling you up before the main event.

Stir-Fried Bok Choy: Baby bok choy stir-fried with just garlic and a splash of soy sauce takes only minutes and adds another layer of green vegetables to your plate. The tender leaves and crunchy stems echo the texture contrast already present in the main dish.

Pro Tips & Variations

Velvet the Chicken: For even more tender chicken, add 1 tablespoon of water and a half teaspoon of baking soda to your marinade. Let it sit for 30 minutes, then rinse thoroughly before cooking. This restaurant technique creates incredibly silky chicken texture.

Make It Ahead: Marinate the chicken and prep all vegetables the night before. Store them separately in the refrigerator, and dinner comes together in 10 minutes of actual cooking time when you get home.

Double the Sauce: I often make extra sauce and keep it in a jar in the refrigerator. It stays fresh for up to a week and makes throwing together quick stir-fries even easier on busy nights. Just warm it gently before adding to help the honey incorporate.

Adjust the Heat Gradually: Start with 1½ teaspoons of black pepper and taste the sauce before cooking. You can always add another half teaspoon if you want more heat, but you can’t take it away. The heat intensifies slightly as the sauce reduces, so account for that in your initial measurement.

Protein Swaps: Chicken thighs bring more flavor and stay juicier than breast meat, though they add a bit more fat. Thinly sliced pork tenderloin or flank steak also work beautifully with this sauce. For a vegetarian version, use extra-firm tofu pressed and cubed.

Add More Vegetables: Snap peas, carrots, or broccoli florets fit right into this recipe. Just adjust cooking times based on the density of whatever vegetables you choose—harder vegetables need a head start before the softer ones go in.

Spice Variations: Add red pepper flakes or fresh sliced chilies along with the black pepper for a different kind of heat. A splash of chili oil at the end brings both heat and a gorgeous red color to the finished dish.

Storage & Reheating Tips

Store leftovers in an airtight glass or plastic container in the refrigerator for up to 3 days. The chicken stays tender and the flavors actually develop more depth overnight as they meld together. I find that separating the chicken mixture from any rice keeps everything fresher longer and prevents the rice from absorbing too much sauce.

Reheat in a skillet over medium heat with a splash of water or chicken broth to loosen the sauce. This method preserves the texture of the vegetables much better than microwaving, though microwaving works in a pinch if you’re short on time. Heat until warmed through to 165°F, stirring occasionally.

For meal prep, portion the chicken and vegetables into individual containers. Add fresh vegetables like cucumber or extra green onions when you reheat to brighten up the leftovers. This also works well in grain bowls—add fresh greens, a fried egg, and some pickled vegetables for a completely different meal using the same base.

This high protein black pepper chicken delivers exactly what you want from a weeknight dinner—bold flavor, satisfying protein, and vegetables that still have life in them. The sauce comes together quickly, the cooking moves fast once you start, and the results taste like you put in way more effort than you actually did. Give this a try on a night when you want something more interesting than plain grilled chicken but don’t have the energy for a complicated recipe.

High Protein Black Pepper Chicken

Tender chicken strips and crisp vegetables coated in a bold, peppery glaze create a satisfying high-protein dinner ready in 30 minutes.

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Prep Time 20 minutes mins

Cook Time 10 minutes mins

Total Time 30 minutes mins

Servings: 2 servings

Course: Dinner, Main Course

Cuisine: Asian, Chinese

Calories: 380

Ingredients Equipment Method Notes

Ingredients

  

• 1 lb chicken breast sliced into thin strips
• 1 tablespoon cornstarch
• 3 tablespoons soy sauce divided
• 2 tablespoons oyster sauce divided
• 2 tablespoons sesame oil divided
• 1 large green bell pepper thinly sliced
• 1 cup celery thinly sliced
• 1 cup yellow onion thinly sliced
• 1 tablespoon garlic minced (about 3 cloves), or 2 teaspoons garlic paste
• 2 teaspoons ginger paste
• 1 tablespoon rice vinegar
• 2 tablespoons water
• 1 teaspoon honey
• 1½-2 teaspoons black pepper freshly cracked preferred, adjust to taste
• green onions sliced, for garnish

Equipment

• Large skillet or wok
• medium mixing bowl
• Small bowl and whisk for sauce
• sharp knife and cutting board

Method

 

1. In a medium bowl, toss the sliced chicken with 1 tablespoon of soy sauce, 1 tablespoon of oyster sauce, and the cornstarch. Massage the marinade into the chicken strips until evenly coated. Let marinate for 10 to 15 minutes at room temperature.
2. Prepare the stir-fry sauce by whisking together the remaining 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, rice vinegar, water, honey, and black pepper in a small bowl. Whisk vigorously for about 30 seconds until the honey dissolves completely and the mixture is smooth. Set aside.
3. Heat 1 tablespoon of sesame oil in a large pan or wok over medium-high heat until shimmering, about 90 seconds.
4. Add the marinated chicken to the pan in a single layer. Let it cook undisturbed for about 90 seconds to develop a golden-brown sear on the bottom, then stir and continue cooking for another 2 minutes until the chicken is browned on the outside but still has a slight translucent center when you cut into a piece (about 80 percent cooked). Remove the chicken from the pan and set aside on a plate.
5. In the same pan, add the remaining 1 tablespoon of sesame oil. Stir in the sliced onion, bell pepper, and celery. Sauté for 2 to 3 minutes, stirring frequently, until the vegetables begin to soften but still retain a crisp-tender texture.
6. Add the garlic and ginger to the vegetables and cook for another 30 seconds until fragrant, stirring constantly to prevent burning.
7. Return the cooked chicken to the pan along with any accumulated juices. Pour in the prepared sauce and toss everything together vigorously to coat all ingredients evenly.
8. Cook for an additional 2 to 3 minutes, stirring constantly, until the sauce thickens and forms a glossy glaze over the chicken and vegetables. The chicken should be cooked through with no pink remaining in the center and an internal temperature of 165°F.
9. Remove from heat, garnish with sliced green onions, and serve immediately over rice or cauliflower rice.

Notes

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet with a splash of water to loosen the sauce, heating to 165°F. Substitutions: Chicken thighs can be used for a juicier result. Apple cider vinegar works in place of rice vinegar. If using garlic paste instead of minced garlic, use 2 teaspoons. Make-Ahead: Marinate the chicken and prep all vegetables the night before for a 10-minute cooking time. Serving: Best served over steamed jasmine rice (start rice 5 minutes before cooking chicken), brown rice, or cauliflower rice for a lower-carb option. Pro Tip: Freshly cracked black pepper provides the best flavor. Start with 1½ teaspoons and adjust to taste. The honey may resist dissolving initially—whisk vigorously for 30 seconds until smooth.