30 High Protein One Pot Stir Fry Dinner Ideas

Want quick, healthy dinners? These 30 high protein stir fry dinner ideas are one pot (or one pan) meals with 26g to 40g of protein each, from chicken and beef to shrimp, salmon and tofu.

Stir fries are one of the fastest ways to get a high protein dinner on the table. Most are made in one pot or one skillet in 30 minutes or less, like the ideas in our stir fry dinner ideas.

Every recipe here has at least 26g of protein per serving and lots of veggies. If you love noodles, also try our homemade beef lo mein noodles.

Here are the recipes.

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HIGH PROTEIN ONE POT STIR FRY DINNERS

🐔 Chicken Stir Fries

Lean, quick and the most popular stir fry protein.

1. Chicken and Broccoli Stir Fry (38g Protein)

Tender chicken and crisp broccoli in a savory garlic sauce. A takeout classic made in one pan in 20 minutes.

Steam the broccoli in the pan with a splash of water and a lid for 2 minutes so it cooks evenly.

Ingredients:

• 1 1/2 lb chicken breast, sliced
• 4 cups broccoli florets
• 3 garlic cloves, minced
• 1/3 cup low sodium soy sauce
• 2 tbsp oyster sauce
• 1 tbsp honey
• 1/2 cup chicken broth
• 1 tbsp cornstarch
• 1 tbsp oil

Instructions:

1. Whisk the soy sauce, oyster sauce, honey, broth and cornstarch.
2. Sear the chicken in hot oil until cooked, then set aside.
3. Add broccoli and 2 tbsp water, cover and steam 2 minutes.
4. Return the chicken, add garlic and sauce, and stir until glossy.

2. Kung Pao Chicken (36g Protein)

Spicy, sweet and tangy chicken with peanuts, peppers and dried chiles. Better than takeout and ready in 25 minutes.

Fry the dried chiles for only 30 seconds or they turn bitter.

Ingredients:

• 1 1/2 lb chicken thighs, cubed
• 1/2 cup roasted peanuts
• 6 dried red chiles
• 1 red pepper, diced
• 3 green onions
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp hoisin
• 1 tbsp sugar
• 1 tsp cornstarch
• 1 tbsp oil

Instructions:

1. Mix the soy sauce, vinegar, hoisin, sugar and cornstarch.
2. Sear the chicken until browned and cooked.
3. Add chiles, pepper and onions and stir fry 2 minutes.
4. Pour in the sauce, add peanuts and toss.

3. Cashew Chicken Broccoli Stir Fry (37g Protein)

Chicken, crunchy cashews and broccoli in a sweet soy garlic sauce. A 15-minute dinner.

Toast the cashews in the dry pan first so they stay crunchy.

Ingredients:

• 1 1/2 lb chicken breast, cubed
• 1/2 cup cashews
• 3 cups broccoli
• 3 garlic cloves
• 1/4 cup soy sauce
• 2 tbsp hoisin
• 1 tbsp honey
• 1 tbsp cornstarch + 1/4 cup water
• 1 tbsp oil

Instructions:

1. Toast the cashews and set aside.
2. Sear the chicken in oil until cooked.
3. Add broccoli and garlic and cook 3 minutes.
4. Add the sauce and cashews and stir until thick.

4. Honey Garlic Chicken Stir Fry (35g Protein)

Sticky honey garlic chicken with colorful veggies. Sweet, savory and kid friendly.

Add the honey sauce at the end so it doesn’t burn.

Ingredients:

• 1 1/2 lb chicken breast, sliced
• 1 red pepper
• 1 cup snap peas
• 1 carrot, sliced
• 4 garlic cloves
• 1/3 cup honey
• 1/4 cup soy sauce
• 1 tbsp cornstarch
• 1 tbsp oil

Instructions:

1. Mix the honey, soy sauce, garlic and cornstarch.
2. Sear the chicken and remove.
3. Stir fry the veggies 3 to 4 minutes.
4. Add chicken and sauce and cook until sticky.

5. Teriyaki Chicken and Veggie Stir Fry (36g Protein)

Chicken and crisp vegetables in a homemade teriyaki sauce. A restaurant-style meal in one skillet.

Make the sauce with honey and soy sauce, no bottled teriyaki needed.

Ingredients:

• 1 1/2 lb chicken breast
• 3 cups mixed veggies (broccoli, peppers, carrots)
• 1/3 cup soy sauce
• 1/4 cup honey
• 1 tbsp rice vinegar
• 1 tsp ginger
• 2 garlic cloves
• 1 tbsp cornstarch
• 1 tbsp oil

Instructions:

1. Whisk the sauce ingredients.
2. Cook the chicken in oil until done.
3. Add the veggies and cook 4 minutes.
4. Pour in the sauce and simmer until thick.

6. Orange Chicken Vegetable Stir Fry (34g Protein)

A lighter orange chicken with fresh orange juice and lots of veggies. No deep frying.

Use fresh orange zest for the brightest flavor.

Ingredients:

• 1 1/2 lb chicken breast, cubed
• 2 tbsp cornstarch
• 1/2 cup orange juice
• 1 tbsp orange zest
• 3 tbsp soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 2 cups broccoli
• 1 red pepper
• 1 tbsp oil

Instructions:

1. Toss the chicken in cornstarch and sear until golden.
2. Add the vegetables and stir fry 3 minutes.
3. Add the juice, zest, soy sauce, honey and vinegar.
4. Simmer until the sauce coats everything.

7. Thai Basil Chicken (38g Protein)

Ground chicken stir fried with garlic, chiles and lots of basil. Fast, spicy and full of flavor.

Top with a crispy fried egg for even more protein.

Ingredients:

• 1 1/2 lb ground chicken
• 5 garlic cloves
• 2 Thai chiles
• 1 shallot
• 2 tbsp oyster sauce
• 1 tbsp soy sauce
• 1 tsp fish sauce
• 1 tsp sugar
• 1 cup Thai basil
• 1 tbsp oil

Instructions:

1. Fry the garlic, chiles and shallot for 30 seconds.
2. Add the chicken and break it up until cooked.
3. Stir in the sauces and sugar.
4. Fold in the basil and serve over rice.

8. Chicken Lo Mein (35g Protein)

Soft noodles tossed with chicken, veggies and a savory sauce. All in one pan.

Undercook the noodles by a minute, since they finish in the pan.

Ingredients:

• 8 oz lo mein or spaghetti noodles
• 1 lb chicken breast, sliced
• 2 cups cabbage
• 1 carrot, julienned
• 1 cup snow peas
• 3 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tsp sesame oil
• 1 tbsp oil

Instructions:

1. Cook the noodles and drain.
2. Sear the chicken, then add the veggies.
3. Add the noodles and sauces.
4. Toss until coated and hot.

9. Sesame Chicken Noodle Stir Fry (36g Protein)

https://www.pinterest.com/pin/13229392639952004

Chicken and noodles tossed in a nutty sesame sauce with veggies. A 30-minute dinner.

Sprinkle extra toasted sesame seeds on top before serving.

Ingredients:

• 8 oz noodles
• 1 lb chicken breast
• 2 cups veggies (peppers, broccoli, carrots)
• 3 tbsp soy sauce
• 2 tbsp honey
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 2 tbsp sesame seeds

Instructions:

1. Cook the noodles.
2. Sear the chicken and add the veggies.
3. Add the noodles and sauce.
4. Toss and top with sesame seeds.

🥩 Beef Stir Fries

Thin-sliced beef cooks in minutes and soaks up the sauce.

10. Beef and Broccoli (37g Protein)

Tender beef and broccoli in a glossy brown sauce. Faster and healthier than takeout.

Slice the beef thin against the grain so it stays tender.

Ingredients:

• 1 1/2 lb flank steak, thinly sliced
• 1 tbsp cornstarch
• 4 cups broccoli
• 3 garlic cloves
• 1/3 cup soy sauce
• 2 tbsp oyster sauce
• 1 tbsp brown sugar
• 1/2 cup beef broth
• 1 tbsp oil

Instructions:

1. Toss the beef with cornstarch.
2. Sear in hot oil in batches and remove.
3. Steam the broccoli with a splash of water.
4. Add beef, garlic and sauce and toss until glossy.

11. Mongolian Beef (35g Protein)

Sweet and savory beef with green onions in a sticky brown sugar soy sauce.

Get the pan very hot so the beef gets crispy edges.

Ingredients:

• 1 1/2 lb flank steak
• 2 tbsp cornstarch
• 1/3 cup soy sauce
• 1/4 cup brown sugar
• 1/4 cup water
• 3 garlic cloves
• 1 tsp ginger
• 4 green onions
• 1 tbsp oil

Instructions:

1. Toss the beef in cornstarch and sear until crispy.
2. Remove and add garlic and ginger.
3. Add soy sauce, sugar and water and simmer.
4. Return the beef and green onions and toss.

12. Black Pepper Beef Stir Fry (36g Protein)

Beef, onions and peppers with a bold black pepper sauce. A simple, punchy dinner.

Use coarsely cracked pepper, not fine ground.

Ingredients:

• 1 1/2 lb sirloin, sliced
• 1 onion
• 2 bell peppers
• 2 tsp cracked black pepper
• 3 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tsp sugar
• 1 tbsp cornstarch
• 1 tbsp oil

Instructions:

1. Sear the beef and set aside.
2. Stir fry the onion and peppers 3 minutes.
3. Add the sauce and black pepper.
4. Return the beef and toss.

13. Korean Ground Beef Stir Fry (32g Protein)

Sweet and savory ground beef with garlic, ginger and veggies. A true one pot, 30-minute meal.

Use 93% lean beef so you don’t need to drain it.

Ingredients:

• 1 1/2 lb lean ground beef
• 3 garlic cloves
• 1 tsp ginger
• 1/4 cup soy sauce
• 2 tbsp brown sugar
• 1 tsp sesame oil
• 2 cups broccoli or zucchini
• Green onions
• Sesame seeds

Instructions:

1. Brown the beef with garlic and ginger.
2. Add the veggies and cook until tender.
3. Stir in the soy sauce, sugar and sesame oil.
4. Top with green onions and seeds.

14. Beef and Snow Pea Stir Fry (34g Protein)

Thin beef with crisp snow peas in a light ginger soy sauce. Fresh and fast.

Add the snow peas last so they stay bright green.

Ingredients:

• 1 1/2 lb flank steak
• 3 cups snow peas
• 1 tsp ginger
• 2 garlic cloves
• 3 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp cornstarch
• 1/2 cup broth
• 1 tbsp oil

Instructions:

1. Sear the beef and set aside.
2. Add garlic, ginger and snow peas for 2 minutes.
3. Add the sauce and simmer.
4. Return the beef and toss.

15. Szechuan Beef (35g Protein)

Spicy, crispy beef with peppers and a tingly chili garlic sauce. For anyone who likes heat.

Add Szechuan peppercorns for the classic numbing kick.

Ingredients:

• 1 1/2 lb flank steak
• 2 tbsp cornstarch
• 1 red pepper
• 2 celery stalks
• 2 tbsp chili garlic sauce
• 3 tbsp soy sauce
• 1 tbsp honey
• 1 tsp Szechuan peppercorns
• 1 tbsp oil

Instructions:

1. Toss the beef in cornstarch and sear until crispy.
2. Add the pepper and celery and cook 2 minutes.
3. Add the sauces and peppercorns.
4. Toss to coat.

🦃 Ground Turkey and Lean Chicken

Budget-friendly, fast and great for meal prep.

16. Ground Turkey Teriyaki Stir Fry (33g Protein)

Lean ground turkey with veggies in a sweet teriyaki sauce. Cheap, quick and meal-prep friendly.

Double the batch and pack it with rice for lunches.

Ingredients:

• 1 1/2 lb lean ground turkey
• 3 cups stir fry veggies
• 1/3 cup soy sauce
• 3 tbsp honey
• 1 tsp ginger
• 2 garlic cloves
• 1 tbsp cornstarch + 1/4 cup water

Instructions:

1. Brown the turkey.
2. Add the veggies and cook 4 minutes.
3. Stir in the sauce.
4. Simmer until thick.

17. Egg Roll in a Bowl with Ground Turkey (31g Protein)

All the egg roll flavor with no wrapper. Low carb, one skillet and done in 20 minutes.

Use a bag of coleslaw mix to skip the chopping.

Ingredients:

• 1 1/2 lb ground turkey
• 1 bag (14 oz) coleslaw mix
• 3 garlic cloves
• 1 tsp ginger
• 3 tbsp soy sauce
• 1 tsp sesame oil
• 2 eggs
• Green onions
• Sriracha mayo

Instructions:

1. Brown the turkey with garlic and ginger.
2. Add the coleslaw mix and soy sauce and cook 5 minutes.
3. Push aside and scramble the eggs, then stir in.
4. Top with sesame oil, green onions and sriracha mayo.

18. Chicken Lettuce Wraps (30g Protein)

Savory ground chicken with water chestnuts in crisp lettuce cups. Light but very filling.

Water chestnuts give the best crunch, so don’t skip them.

Ingredients:

• 1 1/2 lb ground chicken
• 1 can water chestnuts, diced
• 3 garlic cloves
• 3 tbsp hoisin
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• Green onions
• Butter lettuce leaves

Instructions:

1. Brown the chicken with garlic.
2. Add the water chestnuts and sauces.
3. Cook 2 minutes and add green onions.
4. Spoon into lettuce cups.

19. Thai Peanut Chicken Edamame Quinoa Stir Fry (40g Protein)

Chicken, edamame and quinoa in a creamy peanut sauce. One of the highest protein meals on this list.

Cook the quinoa ahead to make this a 15-minute dinner.

Ingredients:

• 1 lb chicken breast
• 1 cup shelled edamame
• 2 cups cooked quinoa
• 1 red pepper
• 1 carrot
• 1/4 cup peanut butter
• 3 tbsp soy sauce
• 1 tbsp honey
• 1 lime
• 1 tbsp oil

Instructions:

1. Sear the chicken until cooked.
2. Add the edamame and veggies for 3 minutes.
3. Stir in the quinoa.
4. Add the peanut sauce and lime and toss.

🍤 Shrimp and Salmon Stir Fries

Seafood cooks the fastest of all, perfect for busy nights.

20. Honey Garlic Shrimp Stir Fry (32g Protein)

Juicy shrimp and veggies in a sticky honey garlic sauce. Ready in 15 minutes.

Shrimp cook fast, so add them last and cook just until pink.

Ingredients:

• 1 1/2 lb shrimp, peeled
• 2 cups broccoli
• 1 red pepper
• 1 cup snap peas
• 1/3 cup honey
• 1/4 cup soy sauce
• 4 garlic cloves
• 1 tbsp cornstarch
• 1 tbsp oil

Instructions:

1. Stir fry the veggies 3 minutes.
2. Add the shrimp and cook 2 minutes per side.
3. Pour in the sauce.
4. Simmer until thick and glossy.

21. Kung Pao Shrimp (31g Protein)

Shrimp with peanuts, peppers and dried chiles in a sweet and spicy sauce.

Pat the shrimp dry so they sear instead of steam.

Ingredients:

• 1 1/2 lb shrimp
• 1/2 cup peanuts
• 6 dried chiles
• 1 red pepper
• 1 zucchini
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sugar
• 1 tsp cornstarch
• 1 tbsp oil

Instructions:

1. Fry the chiles 30 seconds.
2. Add the veggies and cook 2 minutes.
3. Add the shrimp until pink.
4. Add the sauce and peanuts and toss.

22. Teriyaki Salmon Stir Fry (34g Protein)

Salmon chunks and veggies glazed in teriyaki sauce. Packed with protein and omega-3s.

Cut the salmon into big cubes and turn gently so it doesn’t break apart.

Ingredients:

• 1 1/2 lb salmon, cubed
• 2 cups broccoli
• 1 cup snap peas
• 1 carrot
• 1/3 cup soy sauce
• 3 tbsp honey
• 1 tsp ginger
• 1 tbsp cornstarch
• 1 tbsp oil

Instructions:

1. Sear the salmon cubes and set aside.
2. Stir fry the veggies 3 minutes.
3. Add the sauce and simmer.
4. Return the salmon and spoon the sauce over.

23. Shrimp and Snow Pea Rice Noodles (30g Protein)

Light rice noodles with shrimp and snow peas in a ginger garlic sauce. A healthy noodle dinner.

Soak rice noodles in hot water instead of boiling them.

Ingredients:

• 8 oz rice noodles
• 1 lb shrimp
• 2 cups snow peas
• 3 garlic cloves
• 1 tsp ginger
• 3 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 lime
• 1 tbsp oil

Instructions:

1. Soak the noodles until soft and drain.
2. Cook the shrimp and snow peas with garlic and ginger.
3. Add the noodles and sauce.
4. Toss and finish with lime.

24. Szechuan Shrimp Stir Fry with Fried Rice (33g Protein)

Spicy Szechuan shrimp served over quick egg fried rice. Takeout night at home.

Use day-old cold rice for the best fried rice.

Ingredients:

• 1 lb shrimp
• 3 cups cold cooked rice
• 2 eggs
• 1 cup peas and carrots
• 2 tbsp chili garlic sauce
• 3 tbsp soy sauce
• 1 tbsp honey
• Green onions
• 1 tbsp oil

Instructions:

1. Scramble the eggs and set aside.
2. Fry the rice with peas and carrots and soy sauce, then add eggs.
3. Cook the shrimp with chili sauce and honey.
4. Serve the shrimp over the fried rice.

🌱 Tofu and Tempeh Stir Fries

Plant-based options that still pack 26g+ protein.

25. Peanut Tofu Vegetable Stir Fry (26g Protein)

Crispy tofu and veggies in a creamy peanut sauce. A meatless dinner that still fills you up.

Press the tofu for 20 minutes and toss in cornstarch for the crispiest results.

Ingredients:

• 14 oz extra firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 3 cups mixed veggies
• 1/4 cup peanut butter
• 3 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp oil

Instructions:

1. Toss the tofu in cornstarch and pan fry until crispy.
2. Stir fry the veggies.
3. Whisk the peanut sauce with a little hot water.
4. Add the tofu and sauce and toss.

26. General Tso’s Tofu Stir Fry (26g Protein)

Crispy tofu in a sweet, tangy and slightly spicy General Tso sauce with broccoli.

Bake or air fry the tofu cubes first for less oil.

Ingredients:

• 14 oz extra firm tofu
• 2 tbsp cornstarch
• 3 cups broccoli
• 3 tbsp soy sauce
• 2 tbsp hoisin
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tsp chili flakes
• 2 garlic cloves

Instructions:

1. Toss the tofu in cornstarch and crisp in a pan.
2. Steam the broccoli.
3. Simmer the sauce until thick.
4. Toss everything together.

27. High Protein Tempeh Stir Fry (30g Protein)

Tempeh cubes with veggies in a savory sauce. Tempeh has more protein than tofu.

Steam the tempeh for 10 minutes first to remove any bitterness.

Ingredients:

• 8 oz tempeh, cubed
• 3 cups veggies
• 3 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp ginger
• 2 garlic cloves
• 1 tbsp oil

Instructions:

1. Steam the tempeh 10 minutes.
2. Brown it in oil.
3. Add the veggies and stir fry.
4. Add the sauce and toss.

28. Spicy Tofu and Edamame Stir Fry (28g Protein)

Tofu and edamame in a spicy garlic sauce. Two plant proteins in one pan.

Use frozen shelled edamame. No need to thaw.

Ingredients:

• 14 oz extra firm tofu
• 1 1/2 cups shelled edamame
• 2 tbsp chili garlic sauce
• 3 tbsp soy sauce
• 1 tbsp honey
• Green onions
• 1 tbsp oil

Instructions:

1. Crisp the tofu in oil.
2. Add the edamame and cook 3 minutes.
3. Add the sauces.
4. Toss and top with green onions.

🍜 Noodle Stir Fries

Hearty one pan noodle dinners with plenty of protein.

29. Chicken Pad See Ew (36g Protein)

Wide rice noodles stir fried with chicken, egg and Chinese broccoli in a sweet soy sauce.

Let the noodles sit in the hot pan for a minute to get charred edges.

Ingredients:

• 8 oz wide rice noodles
• 1 lb chicken breast, sliced
• 2 eggs
• 3 cups Chinese broccoli or broccolini
• 2 tbsp dark soy sauce
• 1 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tsp sugar
• 1 tbsp oil

Instructions:

1. Soak the noodles until soft.
2. Sear the chicken, then add the broccoli.
3. Push aside and scramble the eggs.
4. Add the noodles and sauces and toss until charred.

30. Peanut Chicken Noodle Stir Fry (38g Protein)

Chicken, noodles and veggies in a creamy peanut sauce. A crowd favorite.

Top with chopped peanuts and lime for crunch and brightness.

Ingredients:

• 8 oz noodles
• 1 lb chicken breast
• 2 cups veggies
• 1/3 cup peanut butter
• 1/4 cup soy sauce
• 2 tbsp honey
• 1 tbsp sriracha
• 1 lime
• Chopped peanuts

Instructions:

1. Cook the noodles.
2. Sear the chicken and add the veggies.
3. Whisk the peanut sauce and add with the noodles.
4. Toss and top with peanuts and lime.

Pick a protein, grab one pan and dinner is on the table in 30 minutes.