How to Make a Healthy Stir Fry (with any Vegetables or Meats!)

When it comes to back-pocket recipes that I couldn’t without, this healthy stir fry recipe is at the very top of the list. It’s easy, it’s packed with flavor, and it can be made with whatever you have on hand (in other words, it’s my favorite clean-out-the-fridge dinner!). Whether you’re craving beef and broccoli, a healthy veggie stir fry, or stir-fried chicken and vegetables, I’ll show you how to master the technique for a crowd-pleasing weeknight supper. 

3 important steps to a good stir fry:

1. Make a stir fry sauce: What’s the secret to a delicious stir fry?  It’s all about the sauce. Make an easy, do-ahead stir fry sauce.
2. Prep the vegetables and aromatics before starting to cook: Prep all of your ingredients before starting the cooking process because once you get started, it goes quickly.  
3. Use your largest skillet or wok: Flat-bottomed woks are great if you stir-fry often, but a 12- to 14-inch skillet works just as well. It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.  

Ingredients

This adaptable recipe is broken down into categories, allowing you to use what you have: protein, hardy vegetables, tender vegetables, aromatics and sauce.

• Protein: Use 1 pound of your favorite protein, such as thinly sliced chicken, thinly sliced beef, fresh shrimp or firm tofu cubes. 
• Hardy Vegetables: You’ll need 3-4 cups of hardy vegetables, such as broccoli florets, cauliflower florets, sliced carrots, sliced bell peppers, green beans and/or cubed eggplant. Use one or a mix!
• Tender Vegetables: You’ll also need 3-4 cups of tender vegetables, such as snow peas, snap peas, garden peas, diced zucchini, diced summer squash, sliced mushrooms, baby spinach, chopped baby bok choy, chopped Swiss chard, and/or bean sprouts. Again, you can choose just one or go for a few!
• Aromatics: Garlic, ginger and green onions (or you can use sliced shallots) infuse the stir fry with irresistible flavor. 
• Sauce: A make-ahead stir fry sauce ties everything together. The sauce is made with low-sodium chicken broth, soy sauce, orange juice, sesame oil, honey, garlic and ginger, giving the stir-fry a fantastic flavor.

How to make a healthy stir fry:

• Partially cook the protein: First, partially cook the protein in a preheated (hot!) wok or skillet (it will finish cooking later). Transfer to a plate. 

• Start the hardy vegetables: Next add the hardy vegetables to the hot wok or skillet. Cook until the vegetables are caramelized in spots.

• Add the aromatics: Add the garlic, ginger and scallions and cook until fragrant, about 30 seconds.

• Stir in the tender vegetables: Stir in the tender vegetables and cook until the vegetables turn crisp-tender.

• Pour in the stir fry sauce: Add the protein back into the wok or skillet, then pour in the stir fry sauce. Bring it to a boil and cook until the sauce thickens.

• Serve! Serve the stir fry over steamed brown or white rice (or quinoa!), and sprinkle with more scallions. If you'd like, garnish with chopped cashews, peanuts or toasted sesame seeds. Serve the stir fry with sriracha or chile sauce for drizzling, if you like it spicy!

Veggie variation

The sky’s the limit when it comes to making a vegetable stir fry! This is the perfect time to clean out what’s in your crisper, or take advantage of what’s in season. Some of my favorite combinations include: broccoli with peppers and snow peas; eggplant with summer squash and spinach; and green beans with bok choy.

Tips for this recipe:

• Use a large (12- to 14-inch) skillet or a flat-bottomed wok. 
• To get a jumpstart on dinner, make the Stir Fry Sauce ahead (it can be refrigerated for up to 5 days), and chop up the vegetables in the morning (or the day before!).
• It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.  
• Be sure to chop up all of your vegetables and aromatics before you start the cooking process—once it gets started it goes fast! 

FAQs

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Other meals you might like:

• Vietnamese Inspired Rice Noodle Salad
• Thai Peanut Noodles
• Slow Cooker Massaman Curry
• Spicy Salmon Sushi Burrito Wraps
• Slow Cooker Dal
• Crispy Vietnamese Rice Crepes with Pork

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How to Make a Healthy Stir Fry with Any Veggies & Protein!

With a few easy techniques you can whip up a healthy stir fry any night of the week! Think of this recipe as more of a technique than an exact science. As long as you follow the procedure, you can use any combination of vegetables and/or proteins that you like or that you have on hand. Be sure to make a batch of this Stir Fry Sauce before beginning (you can make the sauce up to 5 days ahead). Have all of your ingredients prepped before beginning the cooking process—once you get started it moves fast! Serve the healthy stir fry over steamed brown rice, white rice or quinoa.

Prep Time15 minutes mins

Cook Time15 minutes mins

Total Time30 minutes mins

Course: Main Course

Cuisine: American

Keyword: healthy stir fry, healthy stir fry recipe, how to make a stir fry

Servings: 4 people

Author: Nicki Sizemore

Equipment

• Large skillet or wok

Ingredients

• 3 tablespoons neutral vegetable oil (such as grapeseed or safflower), divided

Protein

• 1 pound protein, such as: thinly sliced flank steak, thinly sliced skirt steak, thinly sliced boneless skinless chicken breasts or thighs, thinly sliced pork tenderloin, peeled and deveined shrimp, or firm tofu cubes
• Salt and freshly ground black pepper

Hardy vegetables

• 3-4 cups hardy vegetables, such as: broccoli florets, cauliflower florets, sliced carrots, sliced bell peppers, green beans and/or cubed eggplant

Aromatics

• 3 large garlic cloves, minced
• 1-2 tablespoons minced ginger
• 3 green onions or shallots, thinly sliced, plus more for serving

Tender vegetables

• 3-4 cups tender vegetables, such as: snow peas, snap peas, garden peas, diced zucchini, diced summer squash, sliced mushrooms, baby spinach, chopped baby bok choy, chopped Swiss chard, and/or bean sprouts

Stir fry sauce

• 1 batch Stir-Fry Sauce, see recipe link above

For serving

• Cooked rice or quinoa
• Chopped cashews, peanuts or toasted sesame seeds (optional)
• Sriracha or chile sauce (optional)

Instructions

Partially cook the protein

• Heat a large flat-bottomed wok or a large skillet over high until hot (to test if it’s hot enough, flick a drop of water into the pan—it should evaporate immediately). Swirl in 1 tablespoon of the oil. Add the protein, and season with salt and pepper. Sauté, stirring occasionally, until lightly caramelized on the outside but still undercooked in the center, about 2 minutes. Transfer to a plate.

Start the hardy vegetables

• Swirl in another tablespoon of oil and add the hardy vegetables. Cook, stirring occasionally, until caramelized in spots, about 4-5 minutes.

Add the aromatics

• Push the vegetables to one side of the wok. On the other side, add the remaining tablespoon of oil, followed by the garlic, ginger and scallions. Cook, stirring, 30 seconds.

Add the tender vegetables

• Add the tender vegetables and toss everything together. Cook, stirring constantly, until the vegetables are crisp-tender, about 1-3 minutes.

Add the stir fry sauce

• Return the protein to the wok. Whisk (or shake) the stir-fry sauce to distribute the cornstarch, and then add it as well. Cook, stirring gently, until the sauce comes to a boil coats the meat and vegetables, about 1 minute. Season to taste with salt and pepper to taste.

Serve

• Serve the stir-fry over rice and sprinkle with sliced scallions. If you’d like, garnish with chopped cashews, peanuts or toasted sesame seeds. If you like it spicy, drizzle with sriracha or chile sauce!

Notes

Tips: 

• Use a large (12- to 14-inch) skillet or a flat-bottomed wok. 
• To get a jumpstart on dinner, make the Stir Fry Sauce ahead (it can be refrigerated for up to 5 days), and chop up the vegetables in the morning (or the day before!).
• It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.  
• Be sure to chop up all of your vegetables and aromatics before you start the cooking process—once it gets started it goes fast!