Protein Veggie Stir-Fry | Quick 15-Minute Family Dinner

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

1. Heat sesame oil in a wok over medium-high heat.
2. Add garlic and ginger, sauté 30 seconds until fragrant.
3. Add tofu or chicken and cook until golden (3–4 minutes).
4. Toss in vegetables and stir-fry for 5–7 minutes until tender-crisp.
5. Pour in soy sauce and toss to coat evenly.
6. 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. 🥢✨

Protein Veggie Stir-Fry | Quick 15-Minute Family Dinner

A colorful, protein-packed veggie stir-fry ready in 15 minutes. Made with tofu or chicken, mixed vegetables, garlic, ginger, and sesame oil — light, flavorful, and family-approved!

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Ingredients Equipment Method Notes

Ingredients

  

• 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

Equipment

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

Method

 

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

Notes

⚡ 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.

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