20 High-Protein Stir-Fry Recipes That Make Dinner a Breeze

If you often find yourself with a fridge full of mishmash ingredients and 20 minutes to spare, wondering how on Earth you're going to make a healthy meal for you and your family, this roundup's for you.

Stir-fry dinners are simple, delicious and full of lean protein and veggies that will keep you full — even if the recipe only calls for five ingredients. And the best part is you can customize any recipe to your liking, making it sweet, salty, spicy or all of the above.

To help ease your weeknight stress, try these easy-to-follow and healthy stir-fry recipes with more than 24 grams of filling protein that can be served within minutes.

• ‌325 calories‌
• ‌31 grams of protein‌

This at-home version of your favorite takeout is not only a healthier option, but it can be made in a fraction of the time. "This recipe has a balance of macronutrients and micronutrients," says May Zhu, RD, LDN of Nutrition Happens. "Plus, it provides vitamin C from the broccoli to help support our body's immunity and maintain healthy skin."

• ‌302 calories‌
• ‌30 grams of protein‌

The two main components of this recipe, beef and cabbage, work together nutritionally: "The vitamin C in the cabbage helps our bodies better absorb the iron in the beef," Zhu says. And the good thing is this recipe can be adapted for a variety of diets, including low-carb and keto.

• ‌436 calories‌
• ‌26.8 grams of protein‌

"Pork provides a variety of different nutrients, including B vitamins, zinc and potassium," Zhu says, adding that all of these vitamins and minerals help support energy metabolism in the body.

The addition of pineapple in this recipe not only provides a pop of sweet, juicy flavor, but it also contains the enzyme bromelain, which Zhu says helps break down proteins during digestion.

• ‌570 calories‌
• ‌28.5 grams of protein‌

Rice doesn't always have to be the base of a stellar stir-fry. This recipe uses soba noodles, which Zhu says, "are typically made from buckwheat, which is naturally gluten-free and provides a good source of fiber and protein."

And when you pair it with tofu, you've got a protein-rich meal that doesn't require any meat.

• ‌274 calories‌
• ‌38.3 grams of protein‌

Shrimp is one of those easy proteins that you can defrost and cook in minutes. "They're also a great low-fat source of protein and provide a source of omega-3 and omega-6 fats to support brain and heart health," Zhu says.

• ‌349 calories‌
• ‌24 grams of protein‌

Stir-fries are a great way to include a variety of veggies into one meal, Zhu says. And truth be told, there really isn't a right or wrong vegetable to add. People with a nut allergy can swap the peanut butter in this recipe for seed butter like sunflower seed or tahini.

• ‌387 calories‌
• ‌52 grams of protein‌

"Arrowroot powder is made from tubers of arrowroot plants and is commonly used as a gluten-free thickening agent in sauces," Sarah Jackson, RD, or Origin Nutrition says. Not to mention, asparagus provides anti-inflammatory and antioxidant benefits.

• ‌450 calories‌
• ‌22.7 grams of protein‌

Tofu is made from condensed soy milk and is a rich source of all nine essential amino acids, Jackson says. "It also contains 53 percent of the daily value for calcium, which is a vital mineral needed for proper bone growth, muscle contractions and blood clotting."

• ‌436 calories‌
• ‌22.8 grams of protein‌

Tofu is a great substitute for meatless meals and contains plant compounds known as isoflavones, which are antioxidants that help prevent damage caused by free radicals.

The almond butter in this recipe gives you some healthy fats and vitamin E, as well as a delicious nutty flavor that adds creamy richness to the dish

• ‌383 calories‌
• ‌22 grams of protein‌

"Ginger root contains gingerol, a compound studied for its benefits on gastrointestinal motility and digestive function," Jackson says. "In fact, some researchers have linked ginger to increasing the production of the fat-digesting enzyme, lipase."

• ‌595 calories‌
• ‌15.1 grams‌

Make sure to include the garlic in this dish. It contains the active compound allicin, which has been studied for its ability to alleviate inflammation and fight off free radicals, Jackson says.

• ‌424 calories‌
• ‌32 grams of protein‌

"Bok choy belongs to the cruciferous vegetable family, specifically the Brassicas genus group," Jackson says. "It is an excellent source of vitamin K, which is needed for proper blood clotting, and selenium, a mineral touted for its anticancer benefits."

• ‌352 calories‌
• ‌23 grams of protein‌

If you're looking for a veggie-full dinner, look no further. "This recipe contains a variety of red, yellow and orange bell peppers that offer several health benefits," says Andrea Mathis, RD, of Beautiful Eats and Things. "They are an excellent source of vitamin C, vitamin A and potassium."

• ‌211 calories‌
• ‌22 grams of protein‌

This veggie-based meal is satisfying and filling, thanks to hearty vegetables like broccoli and cauliflower. "Both of these vegetables are rich in antioxidants, particularly vitamin C, which is tied to reduced cell damage and inflammation," Mathis says.

• ‌246 calories‌
• ‌27 grams of protein‌

"Zucchini is a great addition to any meal because it contains a great source of manganese, vitamin C and potassium," Mathis says. And because this recipe is fairly low in carbs, it's great for those following a low-carb diet.

• ‌256 calories‌
• ‌27 grams of protein‌

Cabbage is chock--full of nutritional benefits. One head of cabbage is a great source of vitamin C, fiber, folate, potassium and magnesium, Mathis says.

• ‌274 calories‌
• ‌38.3 grams of protein‌

Load up on ginger for this seafood stir-fry. "Gginger is loaded with antioxidants, which are compounds that help to prevent oxidative stress and damage to the cells," Mathis says. Consider it a free-radical-fighting flavor enhancer.

• ‌511 calories‌
• ‌23.03 grams of protein‌

This recipe's peanut flavor comes from the peanut butter sauce, which is high in healthy fats and magnesium, Mathis notes. If you are allergic to peanuts, replace the peanut butter with your favorite nut butter or sunflower butter.

• ‌540 calories‌
• ‌33 grams of protein‌

Stir-fries can be flavored however you please. Using an herb like cilantro is a great way to enhance the flavor without adding extra calories. "A quarter cup of raw cilantro leaves provides approximately 16 percent of the daily value of vitamin K, which helps to support bone health," Mathis says.

• ‌513 calories‌
• ‌49 grams of protein‌

Including a variety of vegetables like portobello mushrooms and sugar snap peas helps to make this meal more satiating. "Portobello mushrooms contain 15 percent of the daily value for pantothenic acid and 38 percent of the daily value for niacin," Mathis says.