Protein veggie stir-fry with tofu and colorful vegetables in a skillet topped with sesame seeds.

This Protein Veggie Stir-Fry is the definition of healthy fast food — ready in under 15 minutes, bursting with color, and packed with protein.
Whether you use tofu, chicken, or shrimp, this dish delivers a perfect mix of tender veggies, rich soy-ginger flavor, and satisfying texture that everyone in the family will love.

It’s a weeknight hero: one pan, minimal cleanup, and totally customizable. Serve it over rice or quinoa for a balanced, high-protein meal that fits right into your healthy lifestyle.

🧰 Equipment

Wok or large skillet
Wooden spoon or spatula
Knife and cutting board
Measuring spoons

🧾 Ingredients Protein Veggie Stir-Fry

1 cup tofu (cubed) or chicken breast (sliced)
2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
2 tbsp soy sauce (or coconut aminos)
1 tbsp sesame oil
1 garlic clove, minced
1 tsp grated ginger
Optional: sesame seeds and green onions for garnish

👩‍🍳 Instructions Protein Veggie Stir-Fry

Heat sesame oil in a wok over medium-high heat.
Add garlic and ginger, sauté 30 seconds until fragrant.
Add tofu or chicken and cook until golden (3–4 minutes).
Toss in vegetables and stir-fry for 5–7 minutes until tender-crisp.
Pour in soy sauce and toss to coat evenly.
Serve warm with rice, noodles, or quinoa.

🧺 Summary

Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 4

⚡ Nutrition Facts (Per Serving)

Calories: 280
Protein: 22 g
Fat: 12 g
Carbs: 20 g

💡 Expert Tips

For a gluten-free version, use tamari or coconut aminos instead of soy sauce.
Add chili flakes or sriracha for a little heat.
Use pre-chopped frozen veggies to save time.
Double the batch for easy lunch leftovers.

Conclusion

Fast, fresh, and flavorful — this Protein Veggie Stir-Fry is the kind of meal every family needs in their weekly rotation.
It’s balanced, colorful, and full of nutrients — proof that healthy eating can be deliciously simple. 🥢✨