Healthy Stir Fry Recipes

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

Staff Picks

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.
By Grace Young

Longevity Noodles with Spicy Pork & Vegetables

Serve this spicy pork-and-vegetable lo mein for Chinese New Year or for dinner anytime. While some cooks like to cut the noodles into 6- to 8-inch lengths to make them easier to combine with other ingredients, for the New Year the noodles can never be cut because that symbolizes bad luck. The longer the noodles, the longer your life! Be sure to thinly slice the pork and mushrooms so they cook through. And thoroughly dry the bok choy to avoid creating a braise instead of a stir-fry.
By Grace Young

Stir-Fried Shrimp & Sugar Snap Peas

This shrimp stir-fry has bright flavors from sugar snap peas, garlic and ginger and comes together in less than a half-hour for a quick, healthy meal.
By Grace Young

Tofu & Vegetable Curry with Zucchini Noodles

Rating: Unrated
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.
By Carolyn Casner

Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles

Rating: Unrated
3
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.
By Diabetic Living Magazine

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.
By EatingWell Test Kitchen

Mushroom & Tofu Stir-Fry

Rating: Unrated
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

Vegetarian Lo Mein with Shiitakes, Carrots & Bean Sprouts

A hit of Sriracha gives a sweet and spicy edge to this healthy vegetarian recipe. Traditional lo mein is made with fresh lo mein noodles, which can be found in Asian markets. You can also use fresh or dried linguine noodles--fresh linguine is in the refrigerated section of some grocery stores. This easy dinner comes together in just 30 minutes, so it's perfect for weeknights.
By Grace Young

Chicken Fajita Stir-Fry

A wok makes easy work of chicken and vegetables in this quick variation on fajitas. You can serve this with rice or beans on the side, if desired.
By Grace Young

Scrambled Eggs with Vegetables

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

Tofu & Snow Pea Stir-Fry with Peanut Sauce

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.
By Patsy Jamieson

Cabbage Lo Mein

Rating: Unrated
3
Jam-packed with a colorful medley of vegetables, this classic noodle dish relies on a bold sesame-soy sauce to tie all the flavors and textures together.
By Lauren Grant

Inspiration and Ideas

Spaghetti Squash Pork Stir Fry

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

Cooking with a Wok

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

Pad Thai

24 Easy 30-Minute Stir-Fry Recipes to Spice Up Busy Nights

24 Easy 30-Minute Stir-Fry Recipes to Spice Up Busy Nights

Easy Eggplant Stir-Fry

Easy Eggplant Stir-Fry

Rating: Unrated
2
Steak, Pepper & Sugar Snap Stir Fry

Steak, Pepper & Sugar Snap Stir Fry

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.

All Healthy Stir Fry Recipes

Spicy Vegetable Lo Mein

Rating: Unrated
1
Skip takeout and make a healthier Chinese lo mein at home that's packed with vegetables. Make sure you drain your noodles well before adding them, as wet noodles will turn your stir-fry into a soggy mess. For a less spicy option, omit the sriracha hot sauce.
By Grace Young

General Tso's Chicken

Rating: Unrated
6
In this healthy version of a General Tso's Chicken recipe, we cut the fat and sodium in half from the original version by not frying the chicken and by using half as much soy sauce in this Chinese-takeout favorite. Serve with steamed baby bok choy or sautéed spinach and steamed brown rice.
By EatingWell Test Kitchen

Dan Dan Noodles with Shrimp

Rating: Unrated
1
Skip takeout and make these delicious, healthy dan dan noodles with a sesame-soy sauce, shrimp and peanuts in just 30 minutes. The Sichuan preserved vegetables add a bright pop of tangy, slightly fermented flavor. Look for them at an Asian market if you want the most authentic flavor or use more commonly available kimchi.
By Dirk Van Susteren

Szechuan Tofu & Green Bean Stir-Fry

Rating: Unrated
13
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.
By EatingWell Test Kitchen

Pork Chop Suey

Rating: Unrated
13
Chop suey is often made with bamboo shoots and water chestnuts--add them to this recipe if you wish. Serve with: Udon noodles.
By EatingWell Test Kitchen

Scallion-Ginger Beef & Broccoli

Rating: Unrated
3
Whip up a chef-quality stir-fry recipe at home. This beef and broccoli stir-fry packs in more vegetables and nearly halves the calories of what you would find in a restaurant. And this healthy dinner takes just 30 minutes to prep, so it's about as quick as takeout too. 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.
By Breana Killeen

Shrimp and Scallop Vegetable Stir-Fry

Rating: Unrated
1
This seafood stir-fry is bursting with flavor and it's ready in 30 minutes!
By Diabetic Living Magazine

Tofu & Broccoli Stir-Fry

Rating: Unrated
17
We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.
By EatingWell Test Kitchen

Chicken Quinoa Fried Rice

Rating: Unrated
6
Regular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand-broccoli, green beans and mushrooms are all good options. Serve with hot sauce if desired.
By Breana Killeen

Vegan Pad Thai with Tofu

Rating: Unrated
1
You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.
By Carolyn Casner

Seaweed & Tofu Soup

Rating: Unrated
2
Korean meals always include soups--like this mild one based on vitamin-rich wakame seaweed, the same kind often used in miso soup.
By Jamie Purviance

Low-Carb Cauliflower Fried Rice with Shrimp

This fried rice variation uses riced cauliflower instead of traditional rice to lower the calories and carbs. You can adjust the amount of chile-garlic sauce according to taste.
By Grace Young

Broccoli, Mushroom & Beef Stir-Fry

Rating: Unrated
6
This healthy beef and broccoli stir-fry recipe has a Korean-inspired gochujang sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.
By EatingWell Test Kitchen

Chicken with Bell Pepper & Hominy Stir-Fry

Rating: Unrated
2
Hominy is made by soaking dried corn kernels in lime to remove the tough hull and germ. The result looks like puffed-up corn, perhaps most notably enjoyed in the Mexican soup posole. In this healthy chicken stir-fry recipe, the hominy is added along with the vegetables to make a hearty dinner. Look for hominy in cans in the Latin section of large supermarkets. You'll need one 29-ounce can or two 15-ounce cans to get 2 cups. Toss leftovers into soup or salad.
By Sara Haas, R.D.N., L.D.N.

Easy Chicken Fried Rice

Rating: Unrated
2
Frozen mixed vegetables make this healthy chicken fried rice recipe quick, easy and economical. If you don't have leftover cooked rice, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread it out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
By EatingWell Test Kitchen

Turkey Ma Po Tofu

Rating: Unrated
5
Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving.
By EatingWell Test Kitchen

Dan Dan Noodles with Seitan, Shiitake Mushrooms & Napa Cabbage

Rating: Unrated
1
Sichuan peppercorns add a touch of floral heat to this mushroom-and-cabbage-loaded riff on dan dan noodles. Look for protein-rich vegetarian seitan--processed wheat gluten with a meaty texture-- near refrigerated tofu in large supermarkets or natural-foods stores. The actual weight of the seitan in a package varies depending on whether water weight is included. Look for the undrained weight on the label.
By Dirk Van Susteren

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.
By Diabetic Living Magazine

Dan Dan Noodles with Chicken & Baby Bok Choy

In this Asian dan dan peanut noodle recipe, Chinese black vinegar lends authentic flavor to the creamy sauce. If you can't find baby bok choy, use about 1 pound of mature bok choy sliced into 1- to 2-inch strips. Serve with your favorite hot sauce, such as sriracha, if desired.
By Dirk Van Susteren

Cauliflower Fried Rice with Steak

Rating: Unrated
2
You could argue that fried rice is really all about the "add-ins," so why not skip the grain itself and save some calories with cauliflower while you're at it? If you want to make this recipe vegetarian, swap sliced mushrooms for the steak. Either way, you don't have to be on a low-carb diet to love this 30-minute dinner.
By Erin Alderson

Lemon Chicken Stir-Fry

Rating: Unrated
17
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.
By EatingWell Test Kitchen

Edamame & Salmon Stir-Fry with Miso Butter

Rating: Unrated
1
One bite of this healthy stir-fry recipe and you'll start thinking about what else you can stir miso butter into. Spread the miso butter on roast chicken or toss it with steamed vegetables. Serve with rice noodles or brown rice.
By EatingWell Test Kitchen

Beef Chow Fun

Rating: Unrated
4
Brown sugar added to black bean-garlic sauce is what gives this stir-fry its unmistakable Chinese takeout flavor. The recipe for beef chow fun works equally well with tofu for a vegetarian meal or boneless, skinless chicken breast. Serve with sliced cucumbers tossed with rice vinegar, sesame seeds and a pinch of salt.
By EatingWell Test Kitchen

Pork & Bok Choy Stir-Fry

Rating: Unrated
3
In this zippy pork stir-fry we cut the bok choy into long, thin strips to mimic the long noodles. We like Japanese soba noodles because they are made with buckwheat, which gives them a nutty flavor and a boost of fiber. You can also use mild-flavored rice noodles or whole-wheat spaghetti. Serve with sliced cucumbers dressed with rice-wine vinegar and a glass of sauvignon blanc.
By EatingWell Test Kitchen
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