⏱ 30 min total

30-Minute Chicken Stroganoff

Name: 30-Minute Chicken Stroganoff
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; 4 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ½ cloves, minced Garlic; ¼ medium Onion; 1 cup, pieces or slices White mushrooms; ¼ tbsp Whole wheat flour; 1 fl oz White wine; 1 tbsp Greek yogurt; ¼ cup 2% milk; 2 oz Egg noodles; 1 tsp Parsley

Per 1 serving · 381 g · 13 ingredients

Calories

483

24%
of a 2,000 cal day

Protein
40g
35% of calories
Carbs
51g
45% of calories
Fat
11g
21% of calories

Portion

✓ Protein-dense

At a glance

One serving of 30-Minute Chicken Stroganoff (381 g) has 483 calories, with 40 g of protein, 51 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (80% DV), Vitamin K (20% DV) and thiamine (70% DV). Keep an eye on cholesterol, which provides 45% of the daily value.

Per 100 g

127cal

low energy density

Protein per 100 cal

8.3g

Net carbs

48g

carbs minus fiber

Fiber

3.3g

7.5 g sugar

High in

20%+ of the daily value

Protein80%
Vitamin K20%
Thiamine70%
Riboflavin (B2)64%
Niacin115%
Vitamin B691%

Good source of

10–19% of the daily value

Dietary fiber12%
Calcium13%

Watch

20%+ of the daily value

Cholesterol45%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Cook egg noodles according to package directions, then drain and keep warm.
2
Heat half of the olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper, then brown on all sides for 2–3 minutes (it does not need to be fully cooked). Transfer to a plate and slice into bite-size pieces.
3
Reduce heat to medium-low. Add the remaining oil, garlic, onions, and mushrooms. Cook, stirring frequently, until the mushrooms are very soft and the onions are translucent, 12–15 minutes.
4
Sprinkle the flour over the vegetables and stir to coat evenly, cook 1 minute to remove the raw flour taste.
5
Remove the skillet from the heat and pour in the white wine, scraping up any browned bits. Return to medium heat and let the wine reduce for about 2 minutes.
6
Return the sliced chicken and any accumulated juices to the skillet. Stir in the Greek yogurt and milk. Simmer gently, stirring, until the sauce thickens slightly and the chicken is cooked through, about 5 minutes. Season to taste with additional salt and pepper.
7
Serve egg noodles topped with chicken and sauce, garnished with fresh chopped parsley.

Vitamins & minerals

Amounts for 1 serving (381 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	57 μg	6%
Vitamin C	6 mg	6%
Vitamin D	1 μg	7%
Vitamin E	1 mg	9%
Vitamin K	23 μg	20%
Thiamine	1 mg	70%
Riboflavin (B2)	1 mg	64%
Niacin	18 mg	115%
Vitamin B6	1 mg	91%
Folate (B9)	165 μg	41%
Vitamin B12	1 μg	35%
Pantothenic acid	4 mg	71%
Choline	166 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	132 mg	13%
Iron	3 mg	42%
Potassium	927 mg	20%
Magnesium	89 mg	21%
Phosphorus	538 mg	77%
Zinc	3 mg	25%
Copper	0.4 mg	47%
Manganese	1 mg	31%
Selenium	82 μg	148%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	67 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	62 μg	—
Fructose	0.5 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	3 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	51 μg	—
Serine	2 g	—
Starch	1 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.2 μg	—
Vitamin D3	1 μg	—

Burning 483 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

92min
Walking (3.5 mph)
58min
Cycling (moderate)
40min
Running (6 mph)
68min
Swimming laps

Common questions

How many calories are in 30-Minute Chicken Stroganoff?

One serving of 30-Minute Chicken Stroganoff (1 serving) has 483 calories, which works out to 127 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is 30-Minute Chicken Stroganoff high in protein?

Yes. It has 40 g of protein per serving, and 35% of its calories come from protein (8.3 g of protein per 100 calories).

Is 30-Minute Chicken Stroganoff keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in 30-Minute Chicken Stroganoff?

143 mg per serving.

How much sugar is in 30-Minute Chicken Stroganoff?

7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (381 g)

Calories483

% Daily Value*

Total fat 11g	13%
Saturated fat 2.6g	13%
Trans fat 0.1g
Cholesterol 136mg	45%
Sodium 143mg	6%
Total carbohydrate 51g	19%
Dietary fiber 3.3g	12%
Total sugars 7.5g
Protein 40g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all