Can I use frozen vegetables?

Yes, just thaw and pat them dry. Avoid adding frozen directly to prevent steaming instead of searing.

What protein works best?

Chicken thighs, tofu, and shrimp are excellent options. Choose based on your dietary preference.

Can I make it gluten-free?

Yes, swap soy sauce for tamari or coconut aminos. Ensure your cornstarch is gluten-free.

How do I keep tofu from crumbling?

Press tofu for 10–15 minutes, cube it, coat in cornstarch, and sear undisturbed before flipping.

Is this good for meal prep?

Absolutely. Store stir fry and rice separately and reheat with a splash of water for best texture.

Delicious High Protein Stir Fry Ready in Just 30 Minutes!

Name: High Protein Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Asian-Inspired
Ingredients: 1 lb chicken thighs or firm tofu, cubed; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 2 tbsp low-sodium soy sauce; 1 tbsp rice vinegar; 1 tbsp honey or maple syrup; 1 clove garlic, minced; 1 tsp grated ginger; 1 tsp cornstarch; 2 tbsp avocado or canola oil; Optional: sesame seeds, lime, green onions

High Protein Stir Fry

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A quick and easy high protein stir fry that feels like takeout but cooks faster, packed with colorful veggies and a glossy sauce.

Author: emma
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 4 servings
Category: Main Course
Method: Stir Frying
Cuisine: Asian
Diet: High Protein

Ingredients

Chicken thighs or tofu or shrimp (your choice)
Bell peppers
Broccoli florets
Carrots
Snap peas
Onion
Low-sodium soy sauce
Rice vinegar
Honey or maple syrup
Minced garlic
Grated ginger
Cornstarch
Chili flakes or Sriracha (optional)
Neutral oil (avocado or canola)
Sesame seeds and sliced green onions (for garnish)
Jasmine rice, brown rice, cauliflower rice, or noodles (for serving)

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Instructions

Prep all ingredients: slice the protein and chop veggies evenly; mix sauce in a bowl.
Heat a little oil in a large skillet or wok over medium-high heat until shimmering.
Add the protein in a single layer, allowing it to sear for a minute before stirring; cook until done.
Remove the protein and add more oil if needed, then stir-fry the firm veggies first, followed by the quicker-cooking ones.
Return the protein to the skillet, add the sauce and toss until thickened and glossy.
Finish with sesame seeds and green onions before serving over rice or noodles.

Notes

Sear protein and veggies separately to avoid steaming. Have your sauce ready before cooking to ensure everything stays crisp.

Nutrition

Serving Size: 1 bowl
Calories: 400
Sugar: 6g
Sodium: 600mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 5g
Protein: 30g
Cholesterol: 70mg

Find it online: https://easyumrecipes.com/high-protein-stir-fry-30-minutes/