All the random leftovers in your fridge make for a delicious one-pan meal that satisfies.
Image Credit: Elena_Danileiko/iStock/GettyImages If you often find yourself with a fridge full of mishmash ingredients and 20 minutes to spare, wondering how on Earth you’re going to make a healthy meal for you and your family, this roundup’s for you.
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Stir-fry dinners are simple, delicious and full of lean protein and veggies that will keep you full — even if the recipe only calls for five ingredients. And the best part is you can customize any recipe to your liking, making it sweet, salty, spicy or all of the above.
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To help ease your weeknight stress, try these easy-to-follow and healthy stir-fry recipes with more than 24 grams of filling protein that can be served within minutes.
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1. Chicken and Broccoli Stir-Fry
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https://natashaskitchen.com
To make this simple recipe even easier, chop up veggies and measure ingredients before you start cooking.
Image Credit: Natasha’s Kitchen
325 calories 31 grams of protein
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This at-home version of your favorite takeout is not only a healthier option, but it can be made in a fraction of the time. "This recipe has a balance of macronutrients and micronutrients," says May Zhu, RD, LDN of Nutrition Happens. "Plus, it provides vitamin C from the broccoli to help support our body's immunity and maintain healthy skin."
Get the Chicken and Broccoli Stir-Fry recipe and nutrition info from Natasha’s Kitchen. 2. Beef and Cabbage Stir-Fry
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https://www.saltandlavender.com
Opt for low-sodium soy sauce to cut down on the salt in this dish.
Image Credit: Salt and Lavender
302 calories 30 grams of protein
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The two main components of this recipe, beef and cabbage, work together nutritionally: "The vitamin C in the cabbage helps our bodies better absorb the iron in the beef," Zhu says. And the good thing is this recipe can be adapted for a variety of diets, including low-carb and keto.
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Get the Beef and Cabbage Stir-Fry recipe and nutrition info from Salt and Lavender.
Pineapple Pork Stir-Fry
Visit Page https://www.theendlessmeal.comIf you love mixing sweet and savory, you’ll go gaga over this Pineapple Pork Stir-Fry recipe. Image Credit: The Endless Meal
436 calories 26.8 grams of protein
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"Pork provides a variety of different nutrients, including B vitamins, zinc and potassium," Zhu says, adding that all of these vitamins and minerals help support energy metabolism in the body.
The addition of pineapple in this recipe not only provides a pop of sweet, juicy flavor, but it also contains the enzyme bromelain, which Zhu says helps break down proteins during digestion.
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Get the Pineapple Pork Stir-Fry recipe and nutrition info from The Endless Meal.
Sesame Soba Noddle Stir-Fry With Tofu
Visit Page https://simple-veganista.comIf you’re vegan or vegetarian, add this stir-fry recipe to your weekly meal plan, stat. Image Credit: The Simple Veganista
570 calories 28.5 grams of protein
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Rice doesn't always have to be the base of a stellar stir-fry. This recipe uses soba noodles, which Zhu says, "are typically made from buckwheat, which is naturally gluten-free and provides a good source of fiber and protein."
And when you pair it with tofu, you’ve got a protein-rich meal that doesn’t require any meat.
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Get the Sesame Soba Noodle Stir-Fry With Tofu recipe and nutrition info from The Simple Veganista.
Honey Garlic Shrimp Stir-Fry
Visit Page https://www.eatyourselfskinny.comIf you’ve got 15 minutes, you can make this quick weeknight dinner in a breeze. Image Credit: Eat Yourself Skinny
274 calories 38.3 grams of protein
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Shrimp is one of those easy proteins that you can defrost and cook in minutes. "They're also a great low-fat source of protein and provide a source of omega-3 and omega-6 fats to support brain and heart health," Zhu says.
Get the Honey Garlic Shrimp Stir-Fry recipe and nutrition info from Eat Yourself Skinny. 6. Tofu and Bok Choy Stir-Fry
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https://www.livestrong.com
You'll love the peanut butter and tamari sauce so much, you might want to double the recipe.
Image Credit: LIVESTRONG.com
349 calories 24 grams of protein
Stir-fries are a great way to include a variety of veggies into one meal, Zhu says. And truth be told, there really isn’t a right or wrong vegetable to add. People with a nut allergy can swap the peanut butter in this recipe for seed butter like sunflower seed or tahini. Get the Tofu and Bok Choy Stir-Fry recipe and nutrition info here. 7. Healthy Orange Chicken Asparagus Stir-Fry
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https://realfoodwholelife.com
Consider swapping coconut oil for avocado oil to increase unsaturated fat content.
Image Credit: Real Food Whole Life
387 calories 52 grams of protein
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"Arrowroot powder is made from tubers of arrowroot plants and is commonly used as a gluten-free thickening agent in sauces," Sarah Jackson, RD, or Origin Nutrition says. Not to mention, asparagus provides anti-inflammatory and antioxidant benefits.
Get the Healthy Orange Chicken Asparagus Stir-Fry recipe and nutrition info from Cotter Crunch. 8. Tofu Noodles Stir-Fry With Spring Vegetables
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https://minimalistbaker.com
One serving of this noodle stir-fry offers nearly 7 grams of fiber.
Image Credit: Minimalist Baker
450 calories 22.7 grams of protein
Tofu is made from condensed soy milk and is a rich source of all nine essential amino acids, Jackson says. “It also contains 53 percent of the daily value for calcium, which is a vital mineral needed for proper bone growth, muscle contractions and blood clotting.” Get the Tofu Noodles Stir-Fry With Spring Vegetables recipe and nutrition info from Minimalist Baker. 9. Healthy Almond Butter Tofu Stir-Fry
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https://minimalistbaker.com
Enjoy this nut butter-based stir-fry for your next meatless Monday meal.
Image Credit: Minimalist Baker
436 calories 22.8 grams of protein
Tofu is a great substitute for meatless meals and contains plant compounds known as isoflavones, which are antioxidants that help prevent damage caused by free radicals. The almond butter in this recipe gives you some healthy fats and vitamin E, as well as a delicious nutty flavor that adds creamy richness to the dish
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Get the Healthy Almond Butter Tofu Stir-Fry recipe and nutrition info from Minimalist Baker.
Ginger Pork Stir-Fry With Bok Choy
Visit Page https://www.healthyseasonalrecipes.com
Add a few cups of broccoli to this meal to boost the fiber content.
Image Credit: Healthy Seasonal Recipes
383 calories 22 grams of protein
“Ginger root contains gingerol, a compound studied for its benefits on gastrointestinal motility and digestive function,” Jackson says. “In fact, some researchers have linked ginger to increasing the production of the fat-digesting enzyme, lipase.” Get the Ginger Pork Stir-Fry With Bok Choy recipe and nutrition info from Healthy Seasonal Recipes. 11. Vegan Stir-Fry Sesame Noodles With Chickpeas and Basil
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https://www.ambitiouskitchen.com
This meal is ready in 30 minutes or less.
Image Credit: Ambitious Kitchen
595 calories 15.1 grams
Make sure to include the garlic in this dish. It contains the active compound allicin, which has been studied for its ability to alleviate inflammation and fight off free radicals, Jackson says. Get the Vegan Stir-Fry Sesame Noodles With Chickpeas and Basil recipe and nutrition info from Ambitious Kitchen. 12. Ground Pork Stir-Fry
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https://thishealthytable.com
This budget-savvy meal is quick to put together in a pinch.
Image Credit: This Healthy Table
424 calories 32 grams of protein
“Bok choy belongs to the cruciferous vegetable family, specifically the Brassicas genus group,” Jackson says. “It is an excellent source of vitamin K, which is needed for proper blood clotting, and selenium, a mineral touted for its anticancer benefits.” Get the Ground Pork Stir-Fry recipe and nutrition info from This Healthy Table. 13. Chicken and Vegetable Stir-Fry
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https://www.iheartnaptime.net
For a well-balanced meal, serve with brown rice or whole wheat noodles.
Image Credit: I Heart Naptime
352 calories 23 grams of protein
If you’re looking for a veggie-full dinner, look no further. “This recipe contains a variety of red, yellow and orange bell peppers that offer several health benefits,” says Andrea Mathis, RD, of Beautiful Eats and Things. “They are an excellent source of vitamin C, vitamin A and potassium.” Get the Chicken and Vegetable Stir-Fry recipe and nutrition info from I Heart Naptime. 14. Easy Vegetable Stir-Fry
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https://www.sixsistersstuff.com
To keep the sodium content low in this recipe, consider using low-sodium sauces.
Image Credit: Six Sisters Stuff
211 calories 22 grams of protein
This veggie-based meal is satisfying and filling, thanks to hearty vegetables like broccoli and cauliflower. “Both of these vegetables are rich in antioxidants, particularly vitamin C, which is tied to reduced cell damage and inflammation,” Mathis says. Get the Easy Vegetable Stir-Fry recipe and nutrition info from Six Sisters Stuff. 15. Zucchini Mushroom Chicken Stir-Fry
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https://diethood.com
This stir-fry recipe is ideal for a weeknight meal since it's ready in just 20 minutes.
Image Credit: Diethood
246 calories 27 grams of protein
“Zucchini is a great addition to any meal because it contains a great source of manganese, vitamin C and potassium,” Mathis says. And because this recipe is fairly low in carbs, it’s great for those following a low-carb diet. Get the Zucchini Mushroom Chicken Stir-Fry recipe and nutrition info from Diethood. 16. Easy Chicken and Cabbage Stir-Fry
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https://www.saltandlavender.com
Enjoy this meal alone or alongside a serving of a whole grain like brown rice, quinoa or farro.
Image Credit: Salt and Lavender
256 calories 27 grams of protein
Cabbage is chock–full of nutritional benefits. One head of cabbage is a great source of vitamin C, fiber, folate, potassium and magnesium, Mathis says. Get the Easy Chicken and Cabbage Stir-Fry recipe and nutrition info from Salt and Lavender. 17. Honey Garlic Shrimp Stir-Fry
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https://www.eatyourselfskinny.com
If you don't have shrimp on hand, replace with another lean protein like chicken, turkey or even lean pork.
Image Credit: Eat Yourself Skinny
274 calories 38.3 grams of protein
Load up on ginger for this seafood stir-fry. “Gginger is loaded with antioxidants, which are compounds that help to prevent oxidative stress and damage to the cells,” Mathis says. Consider it a free-radical-fighting flavor enhancer. Get the Honey Garlic Shrimp Stir-Fry recipe and nutrition info from Eat Yourself Skinny. 18. Hoisin Stir-Fry Bowls With Spicy Peanut Sauce
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https://www.budgetbytes.com
Enjoy this stir-fry over a bed of rice or in a lettuce wrap.
Image Credit: Budget Bytes
511 calories 23.03 grams of protein
This recipe’s peanut flavor comes from the peanut butter sauce, which is high in healthy fats and magnesium, Mathis notes. If you are allergic to peanuts, replace the peanut butter with your favorite nut butter or sunflower butter. Get the Hoisin Stir-Fry Bowls With Spicy Peanut Sauce recipe and nutrition info from Budget Bytes. 19. Cilantro Chicken Stir-Fry
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https://www.thecookierookie.com
Use this stir-fry in quesadillas, tacos or even burritos.
Image Credit: The Cookie Rookie
540 calories 33 grams of protein
Stir-fries can be flavored however you please. Using an herb like cilantro is a great way to enhance the flavor without adding extra calories. “A quarter cup of raw cilantro leaves provides approximately 16 percent of the daily value of vitamin K, which helps to support bone health,” Mathis says. Get the Cilantro Chicken Stir-Fry recipe and nutrition info from The Cookie Rookie. 20. Orange Sesame Chicken
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https://easychickenrecipes.com
To make this a meatless meal, consider swapping chicken for tofu or boiled eggs.
Image Credit: Easy Chicken Recipes
513 calories 49 grams of protein
Including a variety of vegetables like portobello mushrooms and sugar snap peas helps to make this meal more satiating. “Portobello mushrooms contain 15 percent of the daily value for pantothenic acid and 38 percent of the daily value for niacin,” Mathis says. Get the Orange Sesame Chicken recipe and nutrition info from Easy Chicken Recipes.
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All the random leftovers in your fridge make for a delicious one-pan meal that satisfies.
Image Credit: Elena_Danileiko/iStock/GettyImages
Image Credit: Elena_Danileiko/iStock/GettyImages
Visit Page
https://natashaskitchen.com
To make this simple recipe even easier, chop up veggies and measure ingredients before you start cooking.
Image Credit: Natasha’s Kitchen
Image Credit: Natasha’s Kitchen
Get the Chicken and Broccoli Stir-Fry recipe and nutrition info from Natasha’s Kitchen.
Visit Page
https://www.saltandlavender.com
Opt for low-sodium soy sauce to cut down on the salt in this dish.
Image Credit: Salt and Lavender
Image Credit: Salt and Lavender
Get the Beef and Cabbage Stir-Fry recipe and nutrition info from Salt and Lavender.
Visit Page
https://www.theendlessmeal.com
If you love mixing sweet and savory, you'll go gaga over this Pineapple Pork Stir-Fry recipe.
Image Credit: The Endless Meal
Image Credit: The Endless Meal
Get the Pineapple Pork Stir-Fry recipe and nutrition info from The Endless Meal.
Visit Page
https://simple-veganista.com
If you're vegan or vegetarian, add this stir-fry recipe to your weekly meal plan, stat.
Image Credit: The Simple Veganista
Image Credit: The Simple Veganista
Get the Sesame Soba Noodle Stir-Fry With Tofu recipe and nutrition info from The Simple Veganista.
Visit Page
https://www.eatyourselfskinny.com
If you've got 15 minutes, you can make this quick weeknight dinner in a breeze.
Image Credit: Eat Yourself Skinny
Image Credit: Eat Yourself Skinny
Get the Honey Garlic Shrimp Stir-Fry recipe and nutrition info from Eat Yourself Skinny.
Visit Page
https://www.livestrong.com
You'll love the peanut butter and tamari sauce so much, you might want to double the recipe.
Image Credit: LIVESTRONG.com
Image Credit: LIVESTRONG.com
Get the Tofu and Bok Choy Stir-Fry recipe and nutrition info here.
Visit Page
https://realfoodwholelife.com
Consider swapping coconut oil for avocado oil to increase unsaturated fat content.
Image Credit: Real Food Whole Life
Image Credit: Real Food Whole Life
Get the Healthy Orange Chicken Asparagus Stir-Fry recipe and nutrition info from Cotter Crunch.
Visit Page
https://minimalistbaker.com
One serving of this noodle stir-fry offers nearly 7 grams of fiber.
Image Credit: Minimalist Baker
Image Credit: Minimalist Baker
Get the Tofu Noodles Stir-Fry With Spring Vegetables recipe and nutrition info from Minimalist Baker.
Enjoy this nut butter-based stir-fry for your next meatless Monday meal.
Image Credit: Minimalist Baker
Get the Healthy Almond Butter Tofu Stir-Fry recipe and nutrition info from Minimalist Baker.
Visit Page
https://www.healthyseasonalrecipes.com
Add a few cups of broccoli to this meal to boost the fiber content.
Image Credit: Healthy Seasonal Recipes
Image Credit: Healthy Seasonal Recipes
Get the Ginger Pork Stir-Fry With Bok Choy recipe and nutrition info from Healthy Seasonal Recipes.
Visit Page
https://www.ambitiouskitchen.com
This meal is ready in 30 minutes or less.
Image Credit: Ambitious Kitchen
Image Credit: Ambitious Kitchen
Get the Vegan Stir-Fry Sesame Noodles With Chickpeas and Basil recipe and nutrition info from Ambitious Kitchen.
Visit Page
https://thishealthytable.com
This budget-savvy meal is quick to put together in a pinch.
Image Credit: This Healthy Table
Image Credit: This Healthy Table
Get the Ground Pork Stir-Fry recipe and nutrition info from This Healthy Table.
Visit Page
https://www.iheartnaptime.net
For a well-balanced meal, serve with brown rice or whole wheat noodles.
Image Credit: I Heart Naptime
Image Credit: I Heart Naptime
Get the Chicken and Vegetable Stir-Fry recipe and nutrition info from I Heart Naptime.
Visit Page
https://www.sixsistersstuff.com
To keep the sodium content low in this recipe, consider using low-sodium sauces.
Image Credit: Six Sisters Stuff
Image Credit: Six Sisters Stuff
Get the Easy Vegetable Stir-Fry recipe and nutrition info from Six Sisters Stuff.
Visit Page
https://diethood.com
This stir-fry recipe is ideal for a weeknight meal since it's ready in just 20 minutes.
Image Credit: Diethood
Image Credit: Diethood
Get the Zucchini Mushroom Chicken Stir-Fry recipe and nutrition info from Diethood.
Enjoy this meal alone or alongside a serving of a whole grain like brown rice, quinoa or farro.
Image Credit: Salt and Lavender
Get the Easy Chicken and Cabbage Stir-Fry recipe and nutrition info from Salt and Lavender.
If you don't have shrimp on hand, replace with another lean protein like chicken, turkey or even lean pork.
Image Credit: Eat Yourself Skinny
Visit Page
https://www.budgetbytes.com
Enjoy this stir-fry over a bed of rice or in a lettuce wrap.
Image Credit: Budget Bytes
Image Credit: Budget Bytes
Get the Hoisin Stir-Fry Bowls With Spicy Peanut Sauce recipe and nutrition info from Budget Bytes.
Visit Page
https://www.thecookierookie.com
Use this stir-fry in quesadillas, tacos or even burritos.
Image Credit: The Cookie Rookie
Image Credit: The Cookie Rookie
Get the Cilantro Chicken Stir-Fry recipe and nutrition info from The Cookie Rookie.
Visit Page
https://easychickenrecipes.com
To make this a meatless meal, consider swapping chicken for tofu or boiled eggs.
Image Credit: Easy Chicken Recipes
Image Credit: Easy Chicken Recipes
Get the Orange Sesame Chicken recipe and nutrition info from Easy Chicken Recipes.
