Let me tell you something about stir-fry. Most versions are good, but they can get repetitive. Chicken, broccoli, soy sauce same old same old. This Tropical Chicken Mango Stir-Fry is not that.
We're talking juicy chicken strips, lightly coated in buckwheat flour for a delicate crispness. Stir-fried with red bell pepper, red onion, garlic, chili, ginger, and sweet mango strips. All tossed in a bright, tangy, sweet-savory sauce made from rice vinegar, tamari, and honey.
It's like a tropical vacation in a wok.
The mango is the star. Sweet, juicy, slightly tart it pairs perfectly with the savory chicken and umami tamari. The ginger and garlic add warmth. The chili adds a gentle kick. And the buckwheat flour gives the chicken a light coating that helps the sauce cling.
Twenty minutes. One wok. Four servings. And you've got a stir-fry that's anything but boring.
Let's make some tropical stir-fry.
Try my Tropical Chicken Mango Stir-Fry recipe.
Try my Shrimp and Vegetable Stir-Fry recipe.
You'll need a wok or large pan, a small bowl for the sauce, a cutting board and knife, a grater for the ginger, and a spatula or wok spoon.
Ingredients (Serves 4) Time: 20 mins
For the chicken:
For the stir-fry:
For the sauce:
For serving (optional, not included in nutrition):
Nutrition per serving (stir-fry only, without rice): Energy: ~380 kcal | Carbs: 28g | Protein: 35g | Fat: 14g
Recipe Keys: High Protein, Gluten Free, Dairy Free, Quick Meal, One Pan, Meal Prep Friendly
Try my Chinese Inspired Pork Stir-Fry recipe.
Alright, let's make a tropical stir-fry that's fast, fresh, and so flavorful.
First, make the sauce. In a small bowl, mix together the rice vinegar, water, tamari, and honey. Whisk until the honey dissolves. Set aside.
Now prep the chicken. Cut the chicken breasts into thin strips. Season with salt and pepper. Sprinkle with the buckwheat flour and toss to coat evenly. Set aside.
Prep your vegetables and mango. Slice the red bell pepper. Chop the red onion. Mince the garlic. Deseed and chop the small chili pepper. Grate the fresh ginger. Peel the mango and cut it into thin strips.
Heat your wok or large pan over high heat. Add 1 tablespoon of coconut oil.
Stir-fry the vegetables. Add the red bell pepper, red onion, chili pepper, garlic, and ginger. Stir-fry for 3 minutes, moving constantly.
Add the mango strips and cook for 2 more minutes. Remove everything from the pan and set aside on a plate.
Add the remaining 1 tablespoon of coconut oil to the same wok.
Add the chicken strips. Stir-fry for 3 minutes, until the chicken is cooked through and lightly golden.
Return the mango and vegetables to the wok.
Pour in the sauce. Stir everything together.
Cook on high for 2 minutes, stirring occasionally, until the sauce thickens slightly and coats all the ingredients.
Serve immediately over rice (if using).
Eat with chopsticks or a fork. Get some chicken, some mango, and some veggies in every bite.
Try my Chickpea and Vegetable Stir-Fry with Rice Noodles recipe.
1| No chicken breasts? Use chicken thighs (more juicy) or shrimp.
2| No buckwheat flour? Use cornstarch, rice flour, or regular flour (not gluten free).
3| No mango? Use pineapple or peach.
4| No red bell pepper? Use yellow or orange bell pepper.
5| No red onion? Use yellow onion or shallot.
6| No fresh chili? Use ½ tsp red pepper flakes.
7| No tamari? Use coconut aminos (gluten free) or regular soy sauce (not gluten free).
8| No honey? Use maple syrup or agave.
9| Gluten free: Use buckwheat flour (already listed) and tamari (already listed).
Try my Thai Basil Tofu Stir-Fry (Pad Krapow) recipe.
1| Spicy version: Keep the chili seeds. Double the chili or add ½ tsp cayenne.
2| Pineapple version: Swap mango for pineapple chunks.
3| Cashew version: Add ¼ cup roasted cashews at the end.
4| Coconut version: Add 2 tbsp shredded coconut with the mango.
5| Extra veggie version: Add snap peas or broccoli florets.
6| Lime version: Add 1 tbsp lime juice to the sauce and lime zest at the end.
7| Low carb version: Serve over cauliflower rice instead of white rice.
Try my Beef and Broccoli Stem Stir-Fry recipe.
1| Use a hot wok. High heat gives you that wok hei the smoky, charred flavor of restaurant stir-fry. Don't be afraid of high heat.
2| Prep everything before you start. Stir-fry moves fast. Have all your ingredients chopped, measured, and ready to go next to the wok. Mise en place.
3| Don't overcrowd the pan. Cook the vegetables in a single layer. If your wok is small, cook in batches.
4| Buckwheat flour is gluten free. It adds a light, delicate crispness to the chicken. Cornstarch works too.
5| Mango goes in at the end. Add it after the vegetables. 2 minutes is plenty you want it warm, not mushy.
6| Sauce thickens quickly. 2 minutes on high heat is enough. Watch it honey-based sauces can burn.
Try my Garlicky Shrimp and Broccoli Stir-Fry recipe.
1| Chicken breast on sale. Buy in bulk. Freeze what you don't use.
2| Mango is the splurge. Buy when ripe and on sale. Canned mango chunks (drained) work in a pinch.
3| Frozen bell peppers and onions are cheaper. Buy a frozen stir-fry vegetable mix. No chopping required.
4| Tamari is an investment. A bottle lasts for months of stir-fries. Regular soy sauce is cheaper but not gluten free.
5| Fresh ginger is pennies. One root costs almost nothing. Store leftover ginger in the freezer. Grate it frozen.
6| Make a double batch. Twice the stir-fry. Same amount of work. Freeze half.
Try my One Pan Tofu and Vermicelli Noodle Stir-Fry recipe.
Try my Corn, Bean and Zucchini Tofu Stir-Fry recipe.
Fridge: Store in an airtight container for up to 4 days. The mango will soften slightly, but the flavors remain excellent.
Freezer: Freeze for up to 2 months. Thaw overnight in the fridge. The texture of the mango and vegetables will soften, but the flavor stays great.
Reheating:
Do not reheat more than once. Take out only what you'll eat.
Meal prep strategy: Make the stir-fry. Portion into containers with rice. Reheat for lunch all week. Add fresh lime or coriander before serving.
Look, I love a classic chicken and broccoli stir-fry. But sometimes when I want something brighter, sweeter, more tropical I make this Tropical Chicken Mango Stir-Fry.
Juicy chicken strips with a light buckwheat flour coating. Red bell pepper, red onion, garlic, chili, and ginger. Sweet mango strips. A sauce of rice vinegar, tamari, and honey. All tossed together in a hot wok.
Twenty minutes. One pan. 35g of protein. Gluten free. Dairy free.
Make it for a weeknight dinner. Make it for meal prep. Make it when you want to feel like you're eating something tropical.
However you serve it, you're getting a stir-fry that's anything but boring.
Now go slice a mango.
~ Danny Davis
P.S. If you try the spicy version with extra chili and cayenne, let me know. That's my go-to upgrade. The heat with the sweet mango and tangy tamari? Perfect balance.
I made stir-fry with mango and it's incredible. 😤 Chicken, mango, red bell pepper, red onion, garlic, chili, ginger, and a honey-tamari sauce. 20 minutes. 35g protein. Gluten free. Your new favorite weeknight dinner. 🥭
Servings 4
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Approximate Glycemic Index (GI): 45–50 (low to medium)
Approximate Glycemic Load (GL) per serving: 12–15 (medium)
*Note: This recipe has moderate carbohydrate content (28g per serving) with 4-6g of fiber from mango, red bell pepper, red onion, ginger, and garlic, resulting in approximately 22-24g of net carbs. The main carb sources are mango (medium GI, natural sugar), honey (medium GI), and small amounts from rice vinegar, tamari, and vegetables. The high protein (35g) and fat (14g) help lower the overall glycemic response. For a lower GL version, reduce honey to 1 tbsp or use a sugar-free sweetener, and serve over cauliflower rice instead of white rice. For context, pure glucose has a GI of 100.*
