Healthy Vegetable Stir Fry Recipes

Find healthy, delicious vegetable stir fry recipes including bok choy, broccoli and cabbage stir fry. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

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.
By Carolyn Casner

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

Easy Fried Rice

Mixed frozen vegetables make this healthy fried rice recipe quick, easy and economical. If you don't have leftover cooked rice on hand, 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 out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
By EatingWell Test Kitchen

Use-All-the-Broccoli Stir-Fry

Rating: 4.67 stars
2
Spiralized broccoli stems transform into tender noodles in this lo mein-inspired vegetarian recipe. Serve on top of brown rice or buckwheat soba noodles.
By Breana Killeen

Vegan Cauliflower Fried Rice

Rating: 4 stars
1
Substituting riced cauliflower for rice trims calories and carbs in this veggie-packed dish. Use the vibrant flavors of traditional fried rice--ginger, scallions and tamari--to create a low-carb fried rice version of the classic take-out meal.
By Carolyn Casner

Easy Eggplant Stir-Fry

Rating: 5 stars
2
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

General Tso's Cauliflower

Rating: 4.5 stars
2
Our lightened-up vegan version of this takeout classic is every bit as delicious and satisfying as the fried version. Plus, it pleases vegetarians and meat-eaters alike.
By Hilary Meyer

Szechuan Tofu & Green Bean Stir-Fry

Rating: 4.31 stars
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

Kung Pao Broccoli

Rating: 4.8 stars
5
Broccoli florets soak up the flavors from Chinese five-spice powder--a combination of sweet spices including anise, cinnamon, cloves and subtly spicy Szechuan peppercorns. Serve over black rice.
By Hilary Meyer

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

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

Spicy Vegetable Lo Mein

Rating: 4 stars
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
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Inspiration and Ideas

Seaweed & Tofu Soup

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.
Tofu & Broccoli Stir-Fry

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.
Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas

Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas
Spaghetti Squash Lo Mein

Spaghetti Squash Lo Mein
Rating: Unrated
1
Okra Fry (Bhindi Masala)

Okra Fry (Bhindi Masala)
Pineapple Tofu Stir-Fry

Pineapple Tofu Stir-Fry
Rating: Unrated
8

Vegetable & Tofu Fried Rice

Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.

All Healthy Vegetable Stir Fry Recipes

Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage

In this vegetarian grilling recipe, the hot grill gives tofu smokiness and some crispy edges. A BBQ sauce made with gochujang, the hot Korean chile paste, doubles as both a glaze and some sauce to slather on the tofu at the table. Serve with brown rice or farro.
By Bruce Aidells

Gingered Vegetable Curry

This Asian-inspired recipe uses coconut milk, ginger, and curry for a robust flavor.
By Diabetic Living Magazine

Crispy Seitan Stir-Fry

A flavorful sauce and lots of crunchy vegetables make this seitan stir-fry a quick and healthy choice for dinner tonight!
By EatingWell Test Kitchen

Creamy Scrambled Eggs with Chives

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.
By Carolyn A. Hodges, R.D.

Napa Cabbage & Carrots with Rice Wine-Oyster Sauce

Rating: 4.33 stars
2
Napa--also known as Chinese cabbage--is the preferred cabbage in this healthy Asian stir-fry recipe because it's much sweeter and more tender than green cabbage. If napa cabbage isn't available at your grocery store, try Savoy cabbage or bok choy.
By Grace Young

Kung Pao Tofu

Rating: 3.96 stars
3
Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. Similarly, in our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil.
By EatingWell Test Kitchen

Stir-Fried Celery with Peanuts

Rating: 5 stars
2
Prep all the ingredients before you begin the celery stir-fry--once the skillet is hot, the dish cooks in minutes. Cut zest from the orange with a vegetable peeler before you juice it.
By Marie Simmons

Stir-Fried Chinese Broccoli

In this Asian stir-fried vegetable recipe, a touch of sugar is added to balance the bitterness of Chinese broccoli. Serve with Asian-marinated meat and brown rice for a healthy weeknight dinner.
By Grace Young

Sautéed Pea Shoots with Garlic

This quick and easy side dish goes with anything on the dinner menu. Made with a simple sauce, it highlights the fresh vegetables as the stars of the show. When pea shoots aren't in season, try this same stir-fry with fresh watercress or spinach.
By Vivian Ku

Sichuan-Style Tofu with Mushrooms

Rating: 3.5 stars
2
Because of the high moisture content of tofu, it can go from a stir-fry to a braise in seconds. We also recommend salting and drying the tofu in paper towels so oil doesn't splatter during frying.
By Grace Young

Sweet & Sour Tofu

Rating: 4.07 stars
5
This Chinese-restaurant standard is a simple dish to prepare at home. If you like, add a pinch of crushed red pepper or chile-garlic sauce to give the sauce a little heat.
By EatingWell Test Kitchen

Pea Pod and Carrot Stir-Fry

This quick-and-easy vegetable stir-fry uses bottled minced ginger and garlic as well as purchased shredded carrots, so it will be ready to eat in just 15 minutes.
By Diabetic Living Magazine

Red-Cooked Tofu with Mushrooms

Rating: 4 stars
2
“Red-cooking” is a traditional Chinese braising technique, using soy sauce, that turns the food a gorgeous reddish brown color. A quick version of the technique is used here to transform mushrooms and tofu into a rich, earthy, saucy dish. Serve over steamed brown rice or as a soup. To make this stir-fry vegetarian, see Vegetarian Variation below.
By Nina Simonds

Asparagus-Snap Pea Stir-Fry

Fresh asparagus and sugar snap peas are quickly stir-fried with Asian-style seasonings for a quick and elegant vegetable side dish.
By Diabetic Living Magazine

Crispy Glazed Tofu with Bok Choy

Rating: 3.4 stars
1
Pressing tofu helps extract liquid so it cooks up perfectly in this healthy Chinese tofu recipe. Look for plum sauce--a sweet-and-sour condiment--near other Chinese sauces in most supermarkets. Serve with steamed brown rice.
By EatingWell Test Kitchen

Edamame Lo Mein

Rating: 4.11 stars
1
This is not the greasy Lo Mein of your favorite Chinese take-out, it tastes even better. Plus you get plenty of nutrients with the addition of edamame, a great vegetarian protein source. Make it a Meal: Fruit sorbet and sesame cookies are a perfect ending.
By EatingWell Test Kitchen

Farmers' Market Fried Rice

Rating: 4.6 stars
4
This fried rice recipe features a fall mixture of sliced Brussels sprouts and parsnips, but feel free to use whatever is fresh and in season. This recipe works best in a wok-- a skillet is too small for the volume of food and requires more oil to prevent sticking. Always use cold cooked rice otherwise the fried rice will be gummy and sticky.
By Grace Young

Sesame-Shiitake Bok Choy

Rating: 5 stars
2
Bok choy's mellow flavor goes beautifully with earthy shiitake mushrooms in this quick stir-fry. Be sure to use toasted rather than plain sesame oil--it has a superior nutty flavor. For a little heat, add a pinch of crushed red pepper.
By EatingWell Test Kitchen

Ginger Vegetable Stir-Fry

Baby corn, pea pods and water chestnuts, along with a soy and ginger sauce add Asian flavor to this simple vegetable side dish.
By Diabetic Living Magazine

Snap Pea & Cherry Tomato Stir-Fry

Serve this lightly spicy, colorful vegetable side recipe with grilled shrimp or salmon. You can also use snow peas or a mix of the two.
By EatingWell Test Kitchen

Cashew-Snow Pea Stir-Fry

Rating: 3.67 stars
2
Radishes add a burst of color to this easy snow pea stir-fry and cooking them tames their spiciness.
By EatingWell Test Kitchen

Broccoli & Tomatoes with Rice Wine-Oyster Sauce

Rating: 5 stars
1
In this healthy Asian stir-fry recipe, the wok is covered for 30 seconds after adding the sauce to keep the vegetables crisp but tender. If Chinese broccoli is available in your market, use this same method but cut the stalks and leaves into 2-inch pieces.
By Grace Young

Malaysian Seitan, Broccoli & Mushroom Fried Rice

Rating: 3 stars
1
In this healthy vegetarian fried rice recipe, seitan, broccoli and mushrooms are tossed with creamy coconut milk and reduced-sodium soy sauce for a delicious one-bowl dinner. If you don't have leftover cooked rice on hand, 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 out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
By EatingWell Test Kitchen

Crispy Glazed Tofu with Bok Choy for Two

Rating: 5 stars
1
In this healthy Chinese tofu stir-fry recipe, the bok choy is cooked first, then removed from the pan so its juices don't dilute the sauce. Pressing tofu helps extract liquid so it cooks up with a bit of a bite. Look for plum sauce--a sweet-and-sour condiment--near other Chinese sauces in most supermarkets. Serve with steamed brown rice.
By EatingWell Test Kitchen
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