10 High-Protein Stir-Fry Recipes for Quick, Delicious Meals

You're looking for quick, delicious meals that won't compromise on protein. High-protein stir-fry recipes are a great option, offering essential vitamins and minerals.

You can choose from various lean proteins like chicken, beef, or tofu, and customize them to suit your needs. With 10 tasty recipes to explore, you'll find one that fits your diet - but which ones will you find most appealing?

1. Chicken Broccoli Stir Fry

Quick and easy chicken broccoli stir fry recipe.

Ingredients

• 1 lb boneless, skinless chicken breast
• 3 cups broccoli florets
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce
• Salt and pepper, to taste

Instructions

1. Cut the chicken into bite-sized pieces and season with salt and pepper.
2. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
3. Add the chicken to the skillet and cook until browned and cooked through, about 5-7 minutes.
4. Remove the chicken from the skillet and set aside.
5. In the same skillet, add the remaining 1 tablespoon of vegetable oil.
6. Add the minced garlic and cook for 1 minute, until fragrant.
7. Add the broccoli florets to the skillet and cook until tender, about 3-5 minutes.
8. Return the chicken to the skillet and stir in soy sauce and oyster sauce.
9. Cook for an additional 1-2 minutes, until the sauce is bubbly and slightly thickened.
10. Serve hot and enjoy.

2. Beef and Vegetable Dish

Savory beef and vegetable stir-fry with a balance of protein and nutrients.

Ingredients

• 1 lb beef strips
• 2 cups mixed vegetables
• 2 cloves garlic
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add beef strips and cook until browned, about 3-4 minutes.
3. Add mixed vegetables and garlic, cook until vegetables are tender.
4. Pour in soy sauce and stir to combine.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy.

3. Shrimp and Noodle Recipe

Quick and easy shrimp stir-fry with noodles.

Ingredients

• 1 pound large shrimp
• 1 cup noodles
• 2 tablespoons vegetable oil
• 1 onion
• 2 cloves garlic
• 1 cup mixed vegetables
• 2 teaspoons soy sauce
• Salt and pepper to taste

Instructions

1. Cook the noodles according to the package instructions and set aside.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the shrimp and cook until pink, about 2-3 minutes per side.
4. Remove the shrimp from the skillet and set aside.
5. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
6. Add the mixed vegetables to the skillet and cook for 2-3 minutes.
7. Add the cooked noodles, soy sauce, and cooked shrimp back into the skillet.
8. Season with salt and pepper to taste, and stir-fry for an additional 2 minutes.
9. Serve hot and enjoy.

4. Tofu and Mushroom Mix

Tofu and mushroom mix is a savory and nutritious dish.

Ingredients

• 1 block firm tofu, drained and cut into bite-sized pieces
• 2 cups mixed mushrooms, sliced
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon grated ginger
• Salt and pepper, to taste
• Chopped green onions, for garnish

Instructions

1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side.
3. Remove the tofu from the skillet and set aside.
4. Add the sliced mushrooms to the skillet and cook until they release their moisture and start to brown.
5. Add the minced garlic and grated ginger to the skillet and cook for 1 minute.
6. Add the cooked tofu back into the skillet and stir to combine with the mushrooms and garlic.
7. Pour in the soy sauce and stir to coat the ingredients evenly.
8. Season with salt and pepper to taste.
9. Garnish with chopped green onions and serve hot.

5. Quick Chicken Fajita

Spicy chicken fajita with sautéed onions and bell peppers.

Ingredients

• 1 lb boneless chicken breast
• 1/2 cup sliced onions
• 1/2 cup sliced bell peppers
• 2 cloves garlic
• 1 tsp fajita seasoning
• 1 tsp olive oil
• Salt and pepper to taste
• 4 small flour tortillas
• Optional toppings: avocado, sour cream, shredded cheese

Instructions

1. Slice the chicken into thin strips and season with fajita seasoning.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add the chicken to the skillet and cook until browned, about 5-6 minutes.
4. Add the sliced onions and bell peppers to the skillet and cook until tender.
5. Add the garlic to the skillet and cook for 1 minute.
6. Warm the flour tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the fajitas by placing the cooked chicken and vegetables onto the tortillas and adding desired toppings.
8. Serve immediately and enjoy.

6. Protein Packed Meatballs

Savory meatballs packed with protein and flavor, perfect for a quick stir-fry.

Ingredients

• 1 pound ground turkey
• 1/2 cup rolled oats
• 1/2 cup grated cheddar cheese
• 1 egg
• 1/4 cup chopped onion
• 1/4 cup chopped bell pepper
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Combine ground turkey, oats, cheese, egg, onion, bell pepper, and garlic in a bowl.
3. Mix well with your hands or a wooden spoon until just combined.
4. Use your hands to shape into meatballs, about 1 1/2 inches in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper.
6. Drizzle with soy sauce and olive oil, and season with salt and pepper.
7. Bake for 18-20 minutes, or until cooked through.
8. Remove from oven and let cool for a few minutes before using in your stir-fry.

7. Spicy Shrimp Stir Fry

Spicy Shrimp Stir Fry is a quick and flavorful seafood dish.

Ingredients

• 1 pound large shrimp
• 2 tablespoons vegetable oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes
• Salt and pepper, to taste
• Chopped green onions, for garnish

Instructions

1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the shrimp and cook until pink, about 2-3 minutes per side.
3. Remove the shrimp from the skillet and set aside.
4. In the same skillet, add the remaining 1 tablespoon of vegetable oil.
5. Add the sliced onion and cook until softened, about 3-4 minutes.
6. Add the minced garlic and grated ginger, and cook for an additional 1 minute.
7. In a small bowl, whisk together the soy sauce, oyster sauce, and sesame oil.
8. Pour the sauce into the skillet and bring to a simmer.
9. Add the cooked shrimp back into the skillet and stir to coat with the sauce.
10. Season with salt, pepper, and red pepper flakes.
11. Garnish with chopped green onions and serve immediately.

8. Healthy Chicken Bowl

Healthy chicken bowl with stir-fried vegetables and brown rice.

Ingredients

• 1 lb boneless chicken breast
• 2 cups mixed vegetables
• 1 cup cooked brown rice
• 2 tbsp olive oil
• 1 tsp soy sauce
• Salt and pepper to taste

Instructions

1. Slice the chicken breast into thin strips and season with salt and pepper.
2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
3. Add the chicken to the skillet and cook until browned, about 5-6 minutes.
4. Remove the chicken from the skillet and set aside.
5. Add the remaining 1 tablespoon of olive oil to the skillet.
6. Add the mixed vegetables to the skillet and stir-fry until tender, about 3-4 minutes.
7. Return the chicken to the skillet and stir in soy sauce.
8. Cook for an additional 1-2 minutes, until the chicken is coated with the sauce.
9. Divide the cooked brown rice into bowls and top with the chicken and vegetable mixture.
10. Serve immediately and enjoy.

9. Beef and Egg Recipe

A savory beef and egg stir-fry with a boost of protein.

Ingredients

• 1 lb beef strips
• 2 eggs
• 1 tablespoon vegetable oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 cup mixed bell peppers
• 2 teaspoons soy sauce
• Salt and pepper to taste

Instructions

1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook until browned, about 3-4 minutes.
3. Push the beef to one side of the skillet, then add the eggs to the other side and scramble them.
4. Mix the eggs with the beef, then add the sliced onion and cook until the onion is translucent.
5. Add the minced garlic and cook for 1 minute, until fragrant.
6. Add the mixed bell peppers and cook until they start to soften.
7. Pour in the soy sauce and stir to combine.
8. Season with salt and pepper to taste, then serve hot.

10. Fast Turkey Stir Fry

Quick and easy stir-fry with turkey and vegetables.

Ingredients

• 1 lb boneless turkey breast
• 2 cups mixed vegetables
• 2 cloves garlic
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Slice the turkey breast into thin strips and season with salt and pepper.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the turkey to the skillet and cook until browned, about 5-7 minutes.
4. Add the mixed vegetables and garlic to the skillet and cook until the vegetables are tender.
5. In a small bowl, whisk together the soy sauce and a splash of water.
6. Pour the soy sauce mixture over the turkey and vegetables, and stir to combine.
7. Cook for an additional 1-2 minutes, until the sauce is bubbly and slightly thickened.
8. Serve the turkey stir-fry hot, garnished with sliced green onions if desired.

Conclusion

You'll make a million stir-fries with these 10 high-protein recipes. They're incredibly easy and ridiculously delicious, packing essential protein, vitamins, and minerals into every bite. Customize them to suit your needs and you'll be eating like a king in no time, with a thousand options at your fingertips - it's a stir-fry lover's dream come true!