Healthy Stir Fry Recipes

Find healthy, delicious stir fry recipes from the food and nutrition experts at EatingWell.

Staff Picks

Tofu & Vegetable Curry with Zucchini Noodles

Rating: Unrated
4
For this quick Thai-inspired curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner.

Easy Eggplant Stir-Fry

Rating: Unrated
1
This eggplant stir-fry is easy to make. We call for long and tender Japanese eggplant, but regular eggplant will work well too, cut into 1-inch pieces. Jalapeño peppers can vary from mild to very spicy. If you need to cut the heat, opt for small sweet peppers in their place.

Cauliflower Chicken Fried "Rice"

Rating: Unrated
9
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

Mapo Tofu

Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat.

Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles

Rating: Unrated
2
A savory marinade with garlic, ginger, soy sauce and sesame oil infuses flavor into sirloin steak pieces in this healthy beef and broccoli stir-fry recipe. Tip: Partially freeze the beef for easier slicing.

Shrimp and Pea Pod Stir-Fry

Pea pods were made for stir-fry dishes. This subtly flavored recipe calls for snow peas, but you could easily substitute snap peas. Serve with brown rice for a balanced and nutritious meal.

Gluten-Free Teriyaki Chicken with Broccoli

Everyone loves teriyaki chicken--and this one is better for you with much less added sugar. It's also gluten-free so long as you use tamari (aka gluten-free soy sauce). Feel free to swap out the broccoli for any veggie--carrots, snow peas, green beans--that you have on hand.

Szechuan Tofu & Green Bean Stir-Fry

Rating: Unrated
31
This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.

Sichuan-Style Chicken with Peanuts

Rating: Unrated
19
The piquant Sichuan Sauce (which doubles easily) works well with almost any stir-fry but particularly enhances dishes with meat, fish and poultry. When stir-frying chicken, always spread the pieces in the wok and let them cook undisturbed for 1 minute before stirring. This allows the chicken to sear and prevents sticking. To smash the ginger, use the side of a cleaver or chef's knife.

Chinese Ginger Beef Stir-Fry with Baby Bok Choy

Rating: Unrated
1
All of the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor.

Long-Life Noodles with Beef & Chinese Broccoli

Noodles are a key part of Chinese New Year celebrations because they symbolize long life. We love this recipe for the tradition because it's super-customizable based on your tastes. Try swapping in chicken for the steak. Can't find Chinese broccoli? Use broccolini instead. Or swap out the mushrooms and broccoli altogether for snow peas and carrots.

Kung Pao Chicken with Bell Peppers

Here's an easy chicken recipe you'll definitely want to add to your dinner repertoire. A quick marinade tenderizes the chicken and infuses flavor in this healthy version of a take-out favorite. Adding a little oil to finish the marinade coats the chicken and helps keep it from sticking to the pan.

Inspiration and Ideas

Spaghetti Squash Pork Stir Fry

"Husband made this using ground turkey in place of the pork. We were both blown away by the flavor and how filling the dish was." – jayejoseph

Cooking with a Wok

Why Grace Young thinks a wok cooks the ultimate stir-fry.

Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas

This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. Just be sure to plan ahead so that you can freeze the tofu in advance. It gives the tofu a meatier texture and helps it absorb the sauce.