FREE 5-Ingredient Recipe EBook

• This Is The Vegetable Stir Fry Recipe I’ve Made For 2 Decades
• Ingredients & Substitutions
• How To Stir Fry Vegetables
• My Recipe Tips
• Stir Fry Vegetables (Quick & Easy Recipe)
• Recipe Variations
• Serving Ideas
• Recipe Reviews

This Is The Vegetable Stir Fry Recipe I’ve Made For 2 Decades

These stir fry vegetables have been a long time coming, because stir frying was one of the first cooking methods I learned on my own. Even when we were living on frozen pizza back in college, a big pan of simple stir fry veggies would fill in to get us eating some actual produce. Eventually I settled on this (much better) version. I still make it today, these days with Asian-inspired meals instead of pizza. 😆 Here’s what it has going for it:

• Variety of vegetables and totally customizable – My vegetable stir fry recipe has a mix of flavors and textures, without overwhelming your grocery list. And like my sauteed veggies , you can customize it with what you have on hand or enjoy.
• Simple, flavorful sauce with clean ingredients – The sauce is super basic (just 4 ingredients!) and somehow it still hits all the right notes of savory, umami, and a hint of sweet. I’ve seen some vegetable stir fry recipes with a long ingredient list and processed mystery sauces added, but I’ve kept mine as simple as possible.
• Super fast side dish – You can have it on the table in just 20 minutes, or 10 if you chop the veggies in advance.
• All my best tips – After 2 decades of experimenting, I’ve got everything you need to know to get the perfect crisp-tender texture and the sauce just right.

If you need a simple, healthy side dish for your next weeknight dinner, these stir fry vegetables are just the thing. Make them with me!

Ingredients & Substitutions

Here I explain the best ingredients for stir fried vegetables, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

Stir Fry Veggies:

My rule of thumb is a variety of aromatics, harder veggies, and soft ones, along with a stir fry sauce. My go-to mix is onions , mushrooms , bell peppers , broccoli , and snow peas , a combo I often see at restaurants.

Feel free to experiment with different colors of onions, other types of chili peppers (such as poblanos ), cauliflower, sugar snap peas , or varieties of mushrooms (I used cremini, but shiitake mushrooms are awesome in a veggie stir fry). Sometimes I wilt in leafy veggies at the very end, like spinach or bok choy . I’ve got more ideas in the variations section !

You’ll also need oil for stir frying vegetables. I prefer olive oil or avocado oil. If you want to add toasted sesame oil for flavor, I recommend doing that after removing from heat, as it’s not heat-safe.

Stir Fry Sauce:

I think simple sauces are best for stir fry veggies, because they let the produce shine. Here’s what you’ll need for the super simple one I made here. (I’ve got other sauce options in my variations below.)

• Coconut Aminos – This is my go-to soy sauce substitute , and I like that it adds subtle sweetness. You can use low-sodium soy sauce or tamari, but they are missing the sweet taste.
• Broth – You can use chicken broth (what I usually use), bone broth for extra richness, or vegetable broth if you need these vegetarian.
• Unsalted Butter – I use this for sauteing the garlic towards the end. Feel free to just use more olive oil instead.
• Garlic – Some vegetable stir fry recipes add this first, but I prefer to add it close to the end to allow high heat for the veggies without burning the garlic.
• Sea Salt & Black Pepper

How To Stir Fry Vegetables

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Heat the pan. To ensure your oil is hot enough, add a drop of water to your wok . If it sizzles, it’s ready!
2. Cook the longer cooking veggies. Add the mushrooms and onions, and stir fry until both are soft.
3. Stir fry the remaining stir fry vegetables: broccoli, snow peas, and bell peppers. Season with salt and pepper, and stir fry until the veggies are crisp-tender.

1. Sauté the garlic. Create a well in the center, melt the butter, and add the minced garlic. Sauté until fragrant, then mix into the vegetables.
2. Make the sauce. Add the broth and coconut aminos. Stir fry briefly. Adjust salt and pepper to your taste if needed. Serve over rice or cauliflower rice .

My Recipe Tips

• Cut the aromatics for maximum surface area. This means thinly sliced or diced onions, and sliced mushrooms. More surface area helps them cook faster and ensures that the inside cooks through at the high temperature required for a vegetable stir fry.
• Veggie cook time is determined by size, density, and moisture. Dense veggies (especially root vegetables, like onions) or larger pieces (of any vegetable) will take the longest.
• If you like the flavor, you can caramelize the onions before adding the other ingredients. I usually don’t, but it’s delicious if you have time!
• Cut the stir fry vegetables into uniform pieces. Making them the same size means that they will take approximately the same amount of time to cook.
• Add the veggies in the right order. Vegetables that need to sweat and soften (like mushrooms and onions) go in first, followed by harder veggies like carrots or broccoli. Add softer ones like peppers or zucchini next, and finally finish with leafy greens that just need a minute or two to wilt.
• You can also take a shortcut for the order. If you like to keep it simple like I do, cut any harder veggies into smaller pieces to cook at a similar rate with softer ones. Then you can add them at the same time after cooking the onions and mushrooms. (For example, broccoli and cauliflower have less moisture than zucchini, so if you’re cooking them together, make sure your florets are small.)
• Use a pan that retains heat well. A wok made from this material is the most popular option for it’s heat retention properties, but you can also use one like this for easy cleanup — and still excellent heat retention.
• Preheat your pan. It’s important that it’s hot enough before you add the vegetables. I add a drop of water to text — if it sizzles away, it’s good to go.
• Use medium-high heat. This helps the moisture evaporate. If the heat is too low, the stir fry vegetables will steam instead.
• Don’t cover or crowd the pan. If you do, the result will be watery.
• Watch for doneness. Hard veggies are done when they are tender, and may have some browning. Green veggies will turn a brighter green color when they are crisp-tender.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 3/4 cup Onion (sliced thinly into quarter moons) ▢
• 1 1/2 cups Mushrooms (sliced) ▢
• 1 1/2 cups Broccoli (cut into florets) ▢
• 1 cup Snow peas ▢
• 1 1/2 cups Bell peppers (cut into strips; I used red and yellow) ▢
• 1/4 tsp Sea salt ▢
• 1/8 tsp Black pepper ▢
• 1 tbsp Unsalted butter (or more oil for dairy-free) ▢
• 4 cloves Garlic (minced) ▢
• 2 tbsp Chicken broth (or vegetable broth for vegetarian) ▢
• 2 tbsp Coconut aminos ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat oil in a large, heavy-bottom wok over medium-high heat, until very hot. To test this, add a drop of water – it’s ready when the water sizzles away immediately.
2. Add the mushrooms and onions. Stir fry for 4-6 minutes , until mushrooms and onions are soft.
3. Add the broccoli, snow peas, and bell peppers. Season lightly with salt and pepper. Stir fry for 5-7 minutes , until vegetables are crisp-tender.
4. Push the vegetables to the sides, making a well in the center. Add the butter to the well and let it melt. Add the minced garlic. Saute without moving for about a minute, until fragrant, then stir into the rest of the vegetables.
5. Add the bone broth and coconut aminos. Stir fry for 1-2 minutes , until sauce is glossy. Adjust salt and pepper to taste, if desired. Serve over rice or cauliflower rice .

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2/3 cup stir fried vegetables

• Tips: Check out my recipe tips above to help you cook your stir fry vegetables perfectly, in the right order and with the right texture.
• Variations: Don’t miss my recipe variations to help you add other types of vegetables at the right time, get more sauce options, ideas for proteins to add, and instructions for stir frying vegetables from frozen.
• Storage: While homemade vegetable stir fry is best right out of the skillet, you can store it in an airtight container in the fridge for up to 3-5 days. The leftovers are perfect for my egg muffin cups or an omelette !
• Reheat: For best results, stir fry vegetables again to reheat. The microwave is okay, but they will be pretty limp.
• Freeze: I don’t recommend freezing these veggies after cooking, as they’ll be mushy after thawing. If you want to freeze vegetables to stir fry later, it’s best to flash blanch them in boiling water for just a minute (not long enough to fully cook). Then, plunge in ice water to stop cooking, pat dry, and freeze in a single layer on a parchment lined baking sheet. Once solid, transfer to a freezer bag. When ready to cook, stir fry vegetables from frozen, like I explained above.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Stir Fry Vegetables

Recipe Variations

• Change up the veggies – You can use almost any vegetables for stir fry! I recommend adding hard vegetables (like carrots, cauliflower , or water chestnuts) together with the onions. Other soft vegetables (like cabbage , asparagus , zucchini , or more interesting ones like Chinese eggplant ) are best added together with the other soft veggies.
• Add ginger or fresh herbs – Feel free to saute a tablespoon of fresh grated ginger together with the garlic, or toss in any herbs you like in the last couple of minutes.
• Add heat – My husband always adds crushed red pepper flakes! A drizzle of sriracha works well, too.
• Sauce variations – If you prefer a thicker sauce, whisk 2 teaspoons of arrowroot powder (my favorite thickener) or cornstarch into the broth and coconut aminos before adding to the pan. You can also use other sauces in this veggie stir fry, such as the ones from my chicken stir fry or chicken broccoli stir fry , or even teriyaki sauce . Sometimes I drizzle peanut sauce on top after cooking.
• Add protein – Check out my recipes for chicken stir fry , beef stir fry , and shrimp stir fry to find your fave! You can also add leftover chicken breast or shredded chicken , sliced top sirloin , or baked shrimp into the stir fry vegetables at the end if you have them on hand.
• Stir fry frozen vegetables – To stir fry frozen veggies, the method is the same as fresh but the key is to cook straight from frozen — do not thaw them first! They do take a little longer and won’t be as crisp as fresh ones, but are still flavorful.

Serving Ideas

This vegetable stir fry goes with almost any Asian-style meal. Try it with:

• Asian chicken dishes – These stir fried veggies are perfect with my almond chicken or Thai basil chicken . You might prefer my Szechuan chicken if you want a kick, or teriyaki chicken or pineapple chicken for some sweetness.
• Meals in a bowl – I particularly like adding the vegetables to bowl meals, like my Korean beef bowl , egg roll in a bowl , or salmon bowl . You can use plain rice, cauliflower rice (pictured above), fried rice , or cauliflower fried rice (my fave) as the base.
• Honey garlic anything – They’re perfect with my sweet and savory honey garlic pork chops or honey garlic chicken .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Stir Fry Vegetables (Quick & Easy Recipe)

My easy vegetable stir fry recipe with simple sauce cooks in just 10 minutes. It’s the complete guide to stir fry veggies of all kinds!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/stir-fry-vegetables/

Ingredients

• 2 tbsp Olive oil
• 3/4 cup Onion (sliced thinly into quarter moons)
• 1 1/2 cups Mushrooms (sliced)
• 1 1/2 cups Broccoli (cut into florets)
• 1 cup Snow peas
• 1 1/2 cups Bell peppers (cut into strips; I used red and yellow)
• 1/4 tsp Sea salt
• 1/8 tsp Black pepper
• 1 tbsp Unsalted butter (or more oil for dairy-free)
• 4 cloves Garlic (minced)
• 2 tbsp Chicken broth (or vegetable broth for vegetarian)
• 2 tbsp Coconut aminos

Instructions

1. Heat oil in a large, heavy-bottom wok over medium-high heat, until very hot. To test this, add a drop of water - it’s ready when the water sizzles away immediately.
2. Add the mushrooms and onions. Stir fry for 4-6 minutes , until mushrooms and onions are soft.
3. Add the broccoli, snow peas, and bell peppers. Season lightly with salt and pepper. Stir fry for 5-7 minutes , until vegetables are crisp-tender.
4. Push the vegetables to the sides, making a well in the center. Add the butter to the well and let it melt. Add the minced garlic. Saute without moving for about a minute, until fragrant, then stir into the rest of the vegetables.
5. Add the bone broth and coconut aminos. Stir fry for 1-2 minutes , until sauce is glossy. Adjust salt and pepper to taste, if desired. Serve over rice or cauliflower rice .

Maya’s Recipe Notes

Serving size: 2/3 cup stir fried vegetables

• Tips: Check out my recipe tips above to help you cook your stir fry vegetables perfectly, in the right order and with the right texture.
• Variations: Don’t miss my recipe variations to help you add other types of vegetables at the right time, get more sauce options, ideas for proteins to add, and instructions for stir frying vegetables from frozen.
• Storage: While homemade vegetable stir fry is best right out of the skillet, you can store it in an airtight container in the fridge for up to 3-5 days. The leftovers are perfect for my egg muffin cups or an omelette !
• Reheat: For best results, stir fry vegetables again to reheat. The microwave is okay, but they will be pretty limp.
• Freeze: I don’t recommend freezing these veggies after cooking, as they’ll be mushy after thawing. If you want to freeze vegetables to stir fry later, it’s best to flash blanch them in boiling water for just a minute (not long enough to fully cook). Then, plunge in ice water to stop cooking, pat dry, and freeze in a single layer on a parchment lined baking sheet. Once solid, transfer to a freezer bag. When ready to cook, stir fry vegetables from frozen, like I explained above.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)