HEALTHY STIR FRY RECIPES THAT ARE QUICK AND EASY

Healthy Stir Fry Recipes That Are Quick and Easy

Busy weeknights mean having little time to cook in the kitchen. Before you pick up the phone and order food delivery, though, there’s still a way to prepare meals. With healthy stir fry recipes, you can prepare home-cooked dishes quickly and easily. These are diet-friendly dishes, too, so they can help you plan out your weekly diet menu.

10 QUICK AND EASY HEALTHY STIR FRY RECIPES

1. SHRIMP AND BROCCOLI STIR FRY

My list of healthy stir fry recipes begins with a low-calorie meal that you can prepare in under 20 minutes. This shrimp and broccoli stir fry recipe is very quick and easy. There’s no need for additional prep work. Just compile the ingredients and you’re good to go. Best of all, this diet-friendly is packed with protein and fibre so it can keep you full for a long time.

Ingredients:

  • 907g shrimp, peeled and deveined
  • 3 1/2 cups broccoli, cut into florets
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp oyster sauce
  • 1 tbsp extra virgin olive oil
  • 1 tbsp rice wine vinegar
  • 1 tbsp ginger, grated
  • 1 tbsp garlic, minced
  • 1 tbsp coconut sugar
  • 1 tbsp Sriracha hot sauce

Directions:

  1. Place soy sauce, oyster sauce, rice wine vinegar, ginger, garlic, coconut sugar and hot sauce in a small bowl. Whisk to combine the ingredients.
  2. Heat olive oil in a large wok or non-stick frying pan over medium heat.
  3. Add broccoli to the pan. Cook, while stirring frequently, for 2 to 3 minutes.
  4. Stir in the shrimp. Cook, while stirring occasionally, for 3 to 4 minutes or until the shrimp is translucent.
  5. Pour the sauce into the pan. Cook and stir for 1 to 2 minutes or until the ingredients are well-combined.
  6. Transfer to a platter. Serve with sesame seeds or sliced green onions on top if desired.

2. CHICKEN CAULIFLOWER FRIED RICE

Cauliflower is a high-fibre and nutrient-dense vegetable that enables you to enjoy fried rice dishes without the excess calories. Thus, it’s a great food to add to healthy stir fry recipes that are quick and easy to prepare.

This chicken cauliflower fried rice dish is only 250 calories per serving. Nevertheless, it can keep you satiated because it’s packed with protein and fibre.

Ingredients:

  • 3 cloves garlic, minced
  • 2 large eggs, beaten
  • 1 head cauliflower, cut into florets
  • 1 boneless and skinless chicken breast, cooked and cut into small pieces
  • 1 cup onion, diced
  • 1/2 cup carrots, diced
  • 1/4 cup celery, diced
  • 1/4 cup red pepper, diced
  • 1/4 cup green onions, chopped
  • 3 tbsp low-sodium soy sauce
  • 1 1/4 tbsp toasted sesame oil

Directions:

  1. Place cauliflower in the food processor. Pulse until the cauliflower has a rice-like texture.
  2. Heat 1/4 tbsp oil in a large skillet over medium heat. Add the eggs and scramble. Then, remove from heat and chop into small pieces.
  3. Heat 1 tbsp oil in the pan. Add the onion, carrots, celery and pepper. Sauté for 3 to 4 minutes or until tender-crisp. Add garlic to the pan and stir-fry for 1 minute.
  4. Stir in cauliflower rice. Reduce heat to medium-low and cover the pan. Cook for 5 to 8 minutes or until cauliflower rice is tender.
  5. Add the eggs, green onions, chicken and soy sauce. Stir until the ingredients are well-combined.
  6. Transfer to a bowl and serve.

3. QUINOA AND VEGETABLE STIR FRY

With my list of healthy stir fry recipes, it’s possible to create a delicious and satisfying dish in mere minutes. This quinoa and vegetable stir fry recipe, for example, can be prepared in under 10 minutes. Since it uses healthy ingredients, this diet-friendly dish is packed with protein and fibre. It helps keep your calorie count low so you can lose weight at a much faster pace.

Ingredients:

  • 2 eggs, beaten
  • 2 cups low-sodium vegetable broth
  • 1 cup quinoa
  • 1 cup carrots, finely diced
  • 1/2 cup frozen peas, thawed
  • 1/2 cup green onions, minced
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp olive oil
  • 1 tsp sesame oil
  • salt, as needed

Directions:

  1. Place quinoa and vegetable broth in a medium saucepan. Cover the pan and cook on medium-high heat for 15 minutes or until liquid is absorbed. Refrigerate for at least 2 hours up to overnight.
  2. Heat olive and sesame oil in a large skillet over medium-low heat. Add carrots and green onions. Cover the pan and cook for 8 minutes or until vegetables are tender. Add garlic to the pan and cook for 1 minute.
  3. Stir in quinoa and peas. Cook for 5 to 6 minutes or until heated through.
  4. Push quinoa and vegetables to the sides of the pan. Add eggs to the centre and scramble. Stir to combine all the ingredients.
  5. Add soy sauce to the pan. Cook for 1 minute or until heated through.
  6. Transfer to a bowl and serve.

4. TERIYAKI CHICKPEA STIR FRY

Healthy stir fry recipes like this teriyaki chickpea stir fry dish require very prep work. Thus, they can be prepared quickly. Since you just combine ingredients in one pan, there’s not much to clean up after, too. Thus, this teriyaki chickpea stir fry is a quick and easy dish that will make a great addition to your weight loss meal plan.

Ingredients:

  • 227g cremini mushrooms, sliced
  • 227g snap peas
  • 3 large carrots, cut into matchsticks
  • 3 cloves garlic, minced
  • 1 bell pepper, sliced
  • 1 (420g) can chickpeas, drained and rinsed
  • 1/2 medium onion, finely chopped
  • 1/2 cup teriyaki sauce
  • 1 tbsp ginger, minced
  • 1 tbsp sesame oil
  • salt, as needed

Directions:

  1. Heat sesame oil in a large skillet over medium heat. Add onion and salt to the pan. Cook for 3 minutes.
  2. Add the mushrooms, garlic and ginger. Cook for 5 minutes. Then, stir in snap peas, carrots and bell pepper. Cook for 5 to 7 minutes or until the vegetables are tender-crisp.
  3. Mix chickpeas and teriyaki sauce in a medium bowl. Pour into the pan and stir to combine the ingredients. Cook for 5 minutes or until heated through. Make sure that all the ingredients are evenly coated with sauce.
  4. Transfer to a bowl. Serve with brown rice if desired.

5. SPICY PORK AND ASPARAGUS STIR FRY

My list of healthy stir fry recipes includes this simple spicy pork and asparagus stir fry. Though it’s quick and easy to prepare, the flavours and aroma of this dish might indicate otherwise. Thus, you can enjoy a delicious and diet-friendly meal, even though you only spent less than 30 minutes in the kitchen. You can also make this dish healthier by replacing the pork with turkey as well as kid-friendly by removing the chillies.  

Ingredients:

  • 454g asparagus, trimmed and cut into 1/2-inch coins
  • 454g ground pork
  • 4 cloves garlic, minced
  • 2 red jalapenos, seeded and diced
  • 2 scallions, trimmed and thinly sliced
  • 1 large shallot, finely chopped
  • 2 tbsp coconut aminos
  • 1 tbsp rice vinegar
  • 1 tbsp avocado oil
  • 2 tsp fish sauce
  • 1 tsp toasted sesame oil
  • salt, as needed

Directions:

  1. Heat avocado oil in a medium skillet over medium heat. Add shallot and salt to the pan. Cook, while stirring occasionally, until softened.
  2. Add garlic to the pan. Cook for 30 seconds or until fragrant.
  3. Stir in pork and some salt. Increase heat to medium-high. Cook for 3 to 5 minutes or until browned. Stir occasionally.
  4. Add asparagus and chillies to the pan. Cook for 2 minutes or until vegetables are tender-crisp.
  5. Stir in sesame oil, coconut aminos, fish sauce and rice vinegar. Remove from heat. Add more seasoning if needed. Add scallions to the pan. Mix to combine all the ingredients.
  6. Transfer to a bowl and serve with your preferred side dish.

6. MUSHROOM AND BROCCOLI STIR FRY

Mushroom and broccoli stir fry is an incredibly simple and quick to prepare. As one of my healthy stir fry recipes, this savoury dish with a meat-like texture is packed with protein, fibre and nutrients. So, one serving of this low-calorie dish is enough to nourish and satiate you. Apart from weight loss, the healthy ingredients in this recipe can also boost your overall health.

Ingredients:

  • 3 cloves garlic, minced
  • 2 cups mushrooms, sliced
  • 2 cups broccoli, cut into florets
  • 1/2 cup carrot, shredded
  • 1/4 cup red onion, chopped
  • 1/4 cup cashews
  • 3 tbsp water
  • 2 tbsp rice wine vinegar
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp sesame seeds
  • 2 tsp fresh ginger, grated
  • 1/4 tsp crushed red pepper

Directions:

  1. Place mushrooms, broccoli, garlic, onion, water, ginger and red pepper in a large skillet. Cook on high heat until broccoli softens and onions are translucent. Stir frequently while cooking. Add more water if needed.
  2. Stir in carrots, cashews, vinegar and soy sauce. Let simmer for 2 minutes. Mix until the ingredients are well-combined.
  3. Transfer to a serving bowl. Sprinkle sesame seeds on top. Serve with your preferred side dish.

7. GINGER SALMON STIR FRY

Ginger salmon stir fry is included on our list of healthy stir fry recipes that are quick and easy to prepare. That’s because this delicious but diet-friendly dish is packed with protein, fibre, omega-3 fatty acids and other essential nutrients. Thus, one serving of this ginger salmon stir fry recipe can keep you full and satiated for a long period. This recipe can also be customised to include your preferred protein apart from or instead of salmon.

Ingredients:

  • 210g wild-caught salmon fillets, cut into cubes
  • 2 cloves garlic, thinly sliced
  • 2 shallots, cut into 2-inch pieces
  • 1 red capsicum, thinly sliced
  • 1/2 bunch Chinese broccoli, cut into 2-inch pieces
  • 1/4 cup fresh coriander
  • 3 tbsp olive oil
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp fresh ginger, finely grated

Directions:

  1. Place salmon, garlic, ginger and 1 tbsp soy sauce in a medium bowl. Mix to combine the ingredients.
  2. Heat 1 tbsp olive oil in a large skillet over high heat. Add Chinese broccoli, capsicum, 1 tbsp water. Cook for 2 minutes or until vegetables are tender. Set aside.
  3. Heat 1 tbsp olive oil in the pan. Add shallots. Stir fry for 1 to 2 minutes or until bright green. Set aside and combine with other vegetables.
  4. Heat remaining olive oil in the pan. Add salmon. Cook for 2 minutes or until lightly browned.
  5. Stir in all the vegetables and 1 tbsp soy sauce. Gently toss to combine the ingredients.
  6. Transfer to a bowl and serve.

8. KIMCHI CAULIFLOWER FRIED RICE

Kimchi fried rice, a dish originating from Korea, has become a popular comfort food worldwide. Like other comfort foods, though, this spicy and flavourful dish can be quite high in calories. So, for those who are craving for kimchi fried rice, I’ve included a healthier version in our list of healthy stir fry recipes. This easy-to-prepare kimchi cauliflower fried rice is low-calorie, so there’s no need to worry about consuming excess calories.

Ingredients:

  • 5 cloves garlic
  • 4 eggs
  • 1 medium head cauliflower, cut into florets
  • 2 cups kimchi
  • 1/2 cup scallion, sliced
  • 1/4 cup sesame seeds, toasted
  • 2 tbsp Gochujang (Korean chilli pepper paste)
  • 2 tbsp water
  • 2 tbsp coconut aminos
  • 2 tbsp toasted sesame oil
  • 1 1/4 tbsp olive oil

Directions:

  1. Place cauliflower in the food processor. Pulse until the cauliflower has a rice-like texture.
  2. Place Gochujang, water and coconut aminos in a small bowl. Whisk to combine the ingredients.
  3. Heat 1 tbsp olive oil in a large skillet over medium heat. Add garlic and sauté for 1 minute. Then, add kimchi and sauté for 3 minutes.
  4. Stir in cauliflower rice and Gochujang mixture. Sauté for 7 minutes or until ingredients are tender-crisp. Remove from heat and set aside.
  5. Fry the eggs with 1/4 tbsp olive oil in a medium skillet over medium heat.
  6. Transfer kimchi fried rice to serving bowls. Sprinkle scallions and sesame seeds on top. Then, drizzle sesame oil. Place fried egg on top of each bowl. Serve.

9. SKINNY GENERAL TSO’S CHICKEN

If you’re craving for Chinese takeaway but don’t want to break your diet, try this General Tso’s chicken stir fry. As one of my healthy stir fry recipes, this quick and easy version swaps out the more sinful ingredients and replaces them with alternatives. You’ll get the same sweet and spicy flavour without all the calories that come with the original version of General Tso’s chicken.

Ingredients:

  • 454g boneless and skinless chicken breast, cut into small pieces
  • 2 cloves garlic, minced
  • 2 medium scallions, chopped
  • 1 large egg white
  • 1 (1-inch) fresh ginger, peeled
  • 1 cup reduced-sodium chicken broth
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup cornstarch
  • 3 tbsp hoisin sauce
  • 1 1/4 tbsp toasted sesame oil
  • 1 tsp Sriracha hot sauce
  • sesame seeds, for garnish

Directions:

  1. Place chicken, 2 tbsp soy sauce, 3 tbsp cornstarch and egg white in a medium bowl. Mix to combine the ingredients.
  2. Heat 1/4 tbsp sesame oil in a small saucepan over medium heat. Add garlic, ginger and scallion whites. Sauté for 1 minute. Stir in chicken broth, 2 tbsp soy sauce, Sriracha and hoisin.
  3. Add 1 tbsp cornstarch to the pot. Whisk for 2 minutes or until mixture starts to thicken. Reduce heat to low and keep warm.
  4. Heat 1 tbsp sesame oil in a large non-stick skillet over medium-high heat. Add the chicken. Cook for 3 to 4 minutes or until edges are browned. Flip and cook the other side for 2 to 3 minutes. Add the sauce to the pan.
  5. Transfer to a serving bowl. Sprinkle scallion greens and sesame seeds on top. Serve.

10. BEEF BULGOGI STIR FRY

If you want to incorporate beef into your weight loss meal plan, try one of my healthy stir fry recipes. Apart from being quick and easy to prepare, this healthier version of beef bulgogi stir fry is only 320 calories. It’s sweet and savoury so you’ll definitely enjoy this dish without having to worry about consuming excess calories.

Ingredients:

  • 340g ground sirloin
  • 2 cloves garlic, finely chopped
  • 2 green onions, chopped
  • 1/4 cup reduced-sodium soy sauce
  • 1 tbsp onion powder
  • 2 tsp ginger, finely chopped
  • 1 tsp grapeseed oil
  • 1 tsp red pepper flakes
  • 1/2 tsp stevia (or preferred sugar substitute)
  • salt, as needed

Directions:

  1. Place garlic, ginger, soy sauce, grapeseed oil, onion powder and sugar substitute in a small bowl. Whisk to combine the ingredients.
  2. Heat a large skillet over medium heat. Add ground sirloin. Use a wooden spatula to break up the meat.
  3. Add soy sauce mixture to the pan. Stir so that the meat is evenly coated. Cook for 5 to 7 minutes or until beef is cooked through.
  4. Transfer to a serving bowl. Sprinkle red pepper flakes and green onions on top. Serve with brown rice, quinoa or your preferred side dish.

Even if you come home late, there’s no need to stress about what to cook for dinner. You’ll always have something with these 10 healthy stir fry recipes. Apart from being quick and easy to prepare, these delicious dishes are diet-friendly, too.

They feature healthy and nutrient-dense ingredients such as vegetables and lean protein, which can keep you full for a long period. So, the next time you’re running a bit late, whip up a quick and easy dish using one of our healthy stir fry recipes.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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