Healthy Asian-Inspired Stir-Fry Recipes (Fast & High-Protein)

Quick Answer

Stir-fries are fast, flavorful, and macro-friendly. Build them around lean protein, lots of vegetables, and light sauces you control. Aim for ~400–600 kcal, 30–45 g protein, and 6–10 g fiber per serving. Jump to recipes

Stir-Fry Builder (GEO)

1. Protein (6–8 oz): chicken breast/thigh, shrimp, extra-firm tofu/tempeh, lean beef, or eggs.
2. Veg (3–4 cups): broccoli, bell peppers, cabbage, snap peas, mushrooms, carrots, onions.
3. Base (1 cup cooked): jasmine/brown rice, rice noodles, or cauliflower rice.
4. Sauce (2–3 tbsp total): Start light; combine soy/tamari, rice vinegar, garlic, ginger, sesame oil, and optional chili.

5 Healthy, Asian-Inspired Stir-Fry Recipes

1) Ginger-Garlic Chicken & Broccoli

Per serving (est.): ~480 kcal, 40 g protein, 55 g carbs, 10 g fat, 8 g fiber

Stir-fry chicken + broccoli; sauce = 2 tbsp low-sodium soy/tamari, 1 tbsp rice vinegar, grated ginger/garlic, 1 tsp sesame oil, cornstarch slurry.

2) Shrimp, Snow Pea & Pepper Toss

Per serving (est.): ~420 kcal, 35 g protein, 50 g carbs, 8 g fat

Fast-sear shrimp; add snow peas/peppers. Sauce = soy/tamari, lime, chili paste; finish with cilantro.

3) Tofu Veggie “Rainbow”

Per serving (est.): ~460 kcal, 32 g protein, 55 g carbs, 14 g fat, 10 g fiber

Press and cube tofu; brown well; add mushrooms, cabbage, carrots. Sauce = soy/tamari, mirin or a touch of honey, garlic, ginger, rice vinegar.

4) Beef & Cabbage with Scallions

Per serving (est.): ~520 kcal, 38 g protein, 50 g carbs, 16 g fat

Use flank/sirloin; slice thin across grain; quick-sear; add cabbage and scallions; sauce as above with black pepper and a splash of oyster sauce.

5) Egg-Fried Brown Rice (Veg-Loaded)

Per serving (est.): ~500 kcal, 26 g protein, 65 g carbs, 14 g fat

Use day-old rice; add mixed veg; scramble 2 eggs; season with soy/tamari, garlic, and sesame oil; top with scallions.

Pro Tips

• High heat, small batches: Prevents steaming; keeps texture.
• Measure oils: 1–2 tsp goes a long way (use a spray if needed).
• Add sweetness sparingly: 1–2 tsp honey or mirin can balance; keep portions tight.

Make It Easy

Want the flavors without the prep? Explore High-Protein Meal Plans or build custom bowls with Build-a-Meal Plan. Related: Cabbage for Weight Loss, Cheap Meal Prep Ideas, Best & Worst Snacks.

References

• Healthy plate guidance and seasoning strategies. Harvard Healthy Eating Plate
• Sodium and added-sugar tips for sauces. FDA