When you need a healthy dinner that’s quick, filling, and loaded with protein, stir fry recipes are hard to beat. They cook in minutes, use simple ingredients, and deliver plenty of flavor without spending hours in the kitchen. Whether you’re craving chicken, beef, shrimp, turkey, or tofu, these high protein stir fry dinners make weeknight cooking effortless.

This collection includes colorful vegetable-packed stir fries, savory sauces, and lean proteins that help keep you satisfied while making meal prep and busy evenings much easier.

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1. Garlic Chicken Broccoli Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds boneless skinless chicken breast, sliced
• 4 cups broccoli florets
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon cornstarch
• 2 tablespoons water
• ½ teaspoon black pepper

Instructions

1. Heat olive oil in a large skillet or wok.
2. Cook the chicken until lightly browned.
3. Add garlic and broccoli.
4. Stir in soy sauce and oyster sauce.
5. Mix cornstarch with water and add to the pan.
6. Cook until the sauce thickens and the broccoli is tender.

Nutrition (Per Serving)

• Calories: 348
• Protein: 40g
• Carbs: 8g
• Fat: 16g

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2. Beef and Bell Pepper Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds flank steak, thinly sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 3 tablespoons low-sodium soy sauce
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 1 teaspoon sesame oil

Instructions

1. Heat olive oil in a wok over high heat.
2. Cook beef until browned.
3. Add onion, peppers, garlic, and ginger.
4. Stir in soy sauce and sesame oil.
5. Cook until vegetables are crisp-tender.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 392
• Protein: 39g
• Carbs: 9g
• Fat: 22g

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3. Honey Garlic Shrimp Stir Fry

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled
• 2 cups snap peas
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 2 tablespoons honey
• 3 tablespoons low-sodium soy sauce
• 3 garlic cloves, minced
• 1 teaspoon grated ginger

Instructions

1. Heat olive oil in a skillet.
2. Cook shrimp for 2 minutes.
3. Add vegetables.
4. Stir together honey, soy sauce, garlic, and ginger.
5. Pour over the stir fry.
6. Cook until shrimp are fully cooked and vegetables are tender-crisp.

Nutrition (Per Serving)

• Calories: 322
• Protein: 35g
• Carbs: 12g
• Fat: 14g

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4. Turkey Vegetable Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds lean ground turkey
• 2 zucchini, sliced
• 1 red bell pepper, sliced
• 1 cup mushrooms, sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon Italian seasoning

Instructions

1. Heat olive oil in a large skillet.
2. Brown the ground turkey.
3. Add garlic and vegetables.
4. Stir in soy sauce and Italian seasoning.
5. Cook until vegetables are tender.
6. Serve hot.

Nutrition (Per Serving)

• Calories: 340
• Protein: 37g
• Carbs: 9g
• Fat: 17g

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5. Teriyaki Chicken Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds chicken breast, sliced
• 2 cups broccoli florets
• 1 carrot, sliced
• 1 red bell pepper, sliced
• ¼ cup low-sodium teriyaki sauce
• 2 teaspoons sesame oil
• 2 garlic cloves, minced
• 1 teaspoon grated ginger

Instructions

1. Heat sesame oil in a wok.
2. Cook chicken until lightly browned.
3. Add vegetables.
4. Stir in garlic and ginger.
5. Pour in teriyaki sauce.
6. Cook until vegetables are tender-crisp.

Nutrition (Per Serving)

• Calories: 357
• Protein: 39g
• Carbs: 11g
• Fat: 16g

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6. Spicy Beef Broccoli Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds sirloin steak, sliced
• 4 cups broccoli florets
• 2 tablespoons olive oil
• 3 tablespoons soy sauce
• 2 garlic cloves, minced
• 1 teaspoon crushed red pepper flakes
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger

Instructions

1. Heat olive oil in a large skillet.
2. Cook beef until browned.
3. Add broccoli, garlic, and ginger.
4. Stir in soy sauce and sesame oil.
5. Sprinkle with red pepper flakes.
6. Cook until broccoli is crisp-tender.

Nutrition (Per Serving)

• Calories: 381
• Protein: 40g
• Carbs: 8g
• Fat: 21g

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7. Sesame Garlic Tofu Stir Fry

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 16 ounces extra-firm tofu, cubed
• 2 cups broccoli florets
• 1 cup mushrooms, sliced
• 1 red bell pepper, sliced
• 2 tablespoons sesame oil
• 3 tablespoons low-sodium soy sauce
• 2 garlic cloves, minced
• 1 teaspoon sesame seeds

Instructions

1. Pat tofu dry and cook in sesame oil until golden.
2. Add broccoli, mushrooms, and bell pepper.
3. Stir in garlic and soy sauce.
4. Cook until vegetables are tender-crisp.
5. Sprinkle with sesame seeds before serving.

Nutrition (Per Serving)

• Calories: 316
• Protein: 23g
• Carbs: 11g
• Fat: 19g

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8. Cajun Shrimp and Vegetable Stir Fry

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled
• 2 zucchini, sliced
• 1 yellow squash, sliced
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 2 teaspoons Cajun seasoning
• 2 garlic cloves, minced
• Juice of ½ lemon

Instructions

1. Heat olive oil in a large skillet.
2. Season shrimp with Cajun seasoning.
3. Cook shrimp for 2 minutes.
4. Add vegetables and garlic.
5. Stir fry until vegetables are tender-crisp.
6. Finish with fresh lemon juice before serving.

Nutrition (Per Serving)

• Calories: 298
• Protein: 36g
• Carbs: 9g
• Fat: 13g

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9. Chicken Cabbage Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds boneless skinless chicken breast, sliced
• 5 cups shredded green cabbage
• 1 carrot, julienned
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger

Instructions

1. Heat olive oil in a large skillet or wok.
2. Cook the chicken until lightly browned.
3. Add garlic, ginger, cabbage, and carrot.
4. Stir in soy sauce and sesame oil.
5. Cook for 5–7 minutes until the cabbage is tender but still slightly crisp.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 336
• Protein: 39g
• Carbs: 8g
• Fat: 15g

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10. Mongolian Beef Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds flank steak, thinly sliced
• 4 green onions, sliced
• 2 tablespoons olive oil
• ¼ cup low-sodium soy sauce
• 2 tablespoons brown sugar
• 3 garlic cloves, minced
• 1 teaspoon grated ginger
• 1 teaspoon cornstarch
• 2 tablespoons water

Instructions

1. Heat olive oil in a wok over high heat.
2. Brown the steak for 3–4 minutes.
3. Add garlic, ginger, and green onions.
4. Mix soy sauce, brown sugar, cornstarch, and water.
5. Pour the sauce into the pan and cook until thickened.
6. Serve hot.

Nutrition (Per Serving)

• Calories: 398
• Protein: 39g
• Carbs: 13g
• Fat: 21g

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11. Chicken and Green Bean Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds chicken breast, sliced
• 3 cups fresh green beans
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 3 tablespoons low-sodium soy sauce
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 1 teaspoon sesame oil

Instructions

1. Heat olive oil in a large skillet.
2. Cook the chicken until browned.
3. Add green beans, bell pepper, garlic, and ginger.
4. Stir in soy sauce and sesame oil.
5. Cook until the vegetables are crisp-tender.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 344
• Protein: 40g
• Carbs: 9g
• Fat: 15g

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12. Ginger Garlic Salmon Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds salmon, cut into chunks
• 2 cups broccoli florets
• 1 cup snap peas
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil

Instructions

1. Heat olive oil in a large skillet.
2. Cook the salmon for 3–4 minutes.
3. Add broccoli and snap peas.
4. Stir in garlic, ginger, soy sauce, and sesame oil.
5. Cook until the vegetables are tender-crisp.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 396
• Protein: 37g
• Carbs: 8g
• Fat: 23g

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13. Turkey Mushroom Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds lean ground turkey
• 2 cups mushrooms, sliced
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon Italian seasoning

Instructions

1. Heat olive oil in a skillet.
2. Brown the ground turkey.
3. Add mushrooms, zucchini, bell pepper, and garlic.
4. Stir in soy sauce and Italian seasoning.
5. Cook until vegetables are tender.
6. Serve hot.

Nutrition (Per Serving)

• Calories: 342
• Protein: 37g
• Carbs: 8g
• Fat: 17g

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14. Thai Basil Chicken Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds ground chicken
• 1 red bell pepper, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 cup fresh basil leaves

Instructions

1. Heat olive oil in a large skillet.
2. Cook the ground chicken until browned.
3. Add onion, bell pepper, and garlic.
4. Stir in soy sauce and oyster sauce.
5. Fold in the basil just before serving.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 349
• Protein: 38g
• Carbs: 9g
• Fat: 17g

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15. Beef Zucchini Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds lean sirloin steak, sliced
• 2 zucchini, sliced
• 1 yellow squash, sliced
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• ½ teaspoon black pepper

Instructions

1. Heat olive oil in a wok over medium-high heat.
2. Cook the steak until browned.
3. Add zucchini, squash, and garlic.
4. Stir in soy sauce, sesame oil, and black pepper.
5. Cook until the vegetables are just tender.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 389
• Protein: 40g
• Carbs: 8g
• Fat: 22g

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16. Shrimp Asparagus Stir Fry

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled
• 1 bunch asparagus, cut into 2-inch pieces
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon grated ginger
• Juice of ½ lemon

Instructions

1. Heat olive oil in a large skillet.
2. Cook the shrimp for 2 minutes.
3. Add asparagus, bell pepper, garlic, and ginger.
4. Stir in soy sauce.
5. Cook until the shrimp are pink and asparagus is crisp-tender.
6. Finish with fresh lemon juice before serving.

Nutrition (Per Serving)

• Calories: 304
• Protein: 36g
• Carbs: 8g
• Fat: 13g

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17. Chicken Snow Pea Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds boneless skinless chicken breast, sliced
• 3 cups snow peas
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon grated ginger
• 1 teaspoon sesame oil

Instructions

1. Heat olive oil in a wok over medium-high heat.
2. Cook the chicken until browned.
3. Add garlic, ginger, snow peas, and bell pepper.
4. Stir in soy sauce and sesame oil.
5. Cook until the vegetables are crisp-tender.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 341
• Protein: 40g
• Carbs: 9g
• Fat: 15g

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18. Korean Ground Beef Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds lean ground beef
• 2 cups broccoli florets
• 1 carrot, julienned
• 2 tablespoons olive oil
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon brown sugar
• 3 garlic cloves, minced
• 1 teaspoon grated ginger

Instructions

1. Heat olive oil in a large skillet.
2. Brown the ground beef and drain excess fat if needed.
3. Add broccoli, carrot, garlic, and ginger.
4. Stir in soy sauce and brown sugar.
5. Cook until the vegetables are tender-crisp.
6. Serve hot.

Nutrition (Per Serving)

• Calories: 397
• Protein: 38g
• Carbs: 10g
• Fat: 23g

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19. Chicken Cashew Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds boneless skinless chicken breast, sliced
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• ½ cup roasted unsalted cashews
• 2 tablespoons olive oil
• 3 tablespoons low-sodium soy sauce
• 2 garlic cloves, minced
• 1 teaspoon grated ginger

Instructions

1. Heat olive oil in a large skillet.
2. Cook the chicken until lightly browned.
3. Add broccoli, bell pepper, garlic, and ginger.
4. Stir in soy sauce.
5. Fold in the cashews during the final minute of cooking.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 432
• Protein: 40g
• Carbs: 11g
• Fat: 25g

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20. Garlic Beef and Mushroom Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1½ pounds sirloin steak, thinly sliced
• 2 cups mushrooms, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon Worcestershire sauce
• ½ teaspoon black pepper

Instructions

1. Heat olive oil in a large skillet or wok.
2. Cook the steak until browned.
3. Add mushrooms, onion, and garlic.
4. Stir in soy sauce, Worcestershire sauce, and black pepper.
5. Cook until the vegetables are tender and the sauce slightly reduces.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 401
• Protein: 40g
• Carbs: 8g
• Fat: 23g

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Conclusion

These easy high protein stir fry dinner recipes make it simple to enjoy healthy, flavorful meals without spending hours in the kitchen. Packed with lean proteins, colorful vegetables, and savory sauces, they’re perfect for busy weeknights, meal prep, or anytime you need a satisfying dinner fast. Keep this collection on hand for quick meals that are high in protein, full of fresh ingredients, and sure to become regular favorites at your dinner table.