Healthy Stir Fry Recipes

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

Staff Picks

Easy Eggplant Stir-Fry

Rating: 5 stars 3
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.
By Ali Ramee

Gluten-Free Teriyaki Chicken with Broccoli

Rating: 5 stars 1
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.

Garlic Green Beans with Crispy Ground Beef

This green bean and ground beef stir-fry is seasoned with fragrant white pepper, sesame oil, ginger and garlic. Serve over rice or rice noodles.
By Adam Dolge

Beef Stir-Fry with Baby Bok Choy & Ginger

Rating: 5 stars 3
All 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. 

Kung Pao Chicken with Bell Peppers

Rating: 5 stars 1
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 stir fry. Adding a little oil to finish the marinade coats the chicken and helps keep it from sticking to the pan.
By Grace Young

3-Ingredient Teriyaki Edamame Sauté

Whip up this high-fiber, plant-based stir-fry for a quick and convenient dinner. Look for bottled teriyaki sauce labeled less sodium or reduced sodium to cut back on the salt without sacrificing flavor.
By Carolyn Hodges, M.S., RDN

Creamy Scrambled Eggs with Chives

Rating: 4 stars 1
The secret to getting these scrambled eggs creamy is whisking plain kefir into the uncooked eggs. Using the French method for soft curds, the beaten eggs are cooked slowly. For the best results, use a nonstick pan.

Mushroom & Tofu Stir-Fry

Rating: 5 stars 1
This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
By Breana Killeen

Cauliflower Chicken Fried "Rice"

Rating: 4.5 stars 11
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Easy Cauliflower Fried Rice

This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
By Hilary Meyer

Scallion-Ginger Beef & Broccoli

Rating: 4.5 stars 4
Whip up a chef-quality stir-fry recipe at home. This beef and broccoli stir-fry packs in the vegetables and takes just 30 minutes to prep. Ginger, which adds a lively kick to this stir-fry, has long been touted for its power to settle stomachs. But that's not its only superpower: preliminary research suggests it may improve blood sugar and inflammation too.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Scrambled Eggs with Vegetables

Rating: 5 stars 1
This fridge-clean-out meal is the perfect way to use up whatever vegetables you have on hand. Chop up anything that's been left behind in your veggie drawer for this quick scramble that's the perfect healthy dinner for one.
By Erin Alderson
Advertisement

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.
Tofu & Vegetable Curry with Zucchini Noodles
Rating: 4 stars 5

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.