25 Best Keto Stir Fry Recipes 🍳One-Pan, High-Protein Dinners for Busy Weeknights

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25 Best Keto Stir Fry Recipes 🍳One-Pan, High-Protein Dinners for Busy Weeknights
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25 Best Keto Stir Fry Recipes 🍳
One-Pan, High-Protein Dinners for Busy Weeknights

It’s 6:15 pm. You’re tired, hungry, and the fridge feels like a riddle. Here are 25 dinners that answer it in 12–25 minutes, with one pan to wash and sauces that never sneak in sugar.

🥢 Sauces🍗 Chicken🥩 Beef🦐 Shrimp🥦 Veggie⚡ Tips

💛 We’ve All Been Here

You start keto with energy. Then a Tuesday happens. You open a jar of “healthy” stir fry sauce and find 9g of sugar per spoonful. You cook veggies and they turn grey and limp. You wonder if you’re doing this wrong, or if keto simply means chicken breast and sadness.

You’re not doing it wrong. Stir fry is secretly one of the best keto formats there is: fast, forgiving, packed with protein, and endlessly flexible. It just needs a few rules. Here are the four problems we hear most, and exactly how this guide fixes each.

😩 “Dinner takes too long”Every recipe runs 12–25 minutes, one pan. Prep once, cook fast.
🍬 “Sauces hide sugar”Five homemade sauces below. Each is 1–2g net carbs per serving.
🥬 “My veg goes soggy”Hot pan, dry veg, small batches. Details in the crisp-veg section.
💸 “Keto is expensive”Budget swaps and meal-prep batches cut the cost without cutting flavour.

🔥 Why Stir Fry Works So Well on Keto

Three reasons. It’s sauce-first: a great sauce makes simple food taste like takeout, and you control every gram of carbs. Cauli-rice is a perfect base: it soaks up sauce and cooks in 4 minutes. It’s high-protein by design: a pound and a half of meat across four plates gives you roughly 35–45g of protein each.

▶ Best Keto Stir Fry Recipe: see the whole method from pan to plate · Open on YouTube

🕵️ Net-Carb Watchpoints

Sneaky itemWhySwap
Bottled teriyaki, hoisin, sweet chilliOften 6–12g sugar per tbspHomemade sauces below
Regular soy sauce in bulkSmall carbs add up; some contain wheatTamari or coconut aminos, measured
Carrots, onion, peas, cornHigher-carb vegBroccoli, zucchini, cabbage, bok choy
Cornstarch thickenerAbout 7g per tbsp1/4 tsp xanthan gum
Cashews and peanutsCalories and carbs in handfulsMeasure; use as a garnish

Net carbs in this guide are approximate, per serving, and depend on brands. Check your own labels.

🥢 The Sauce Library

Whisk any of these in a jar in 2 minutes. Each recipe below tells you which one to use, but feel free to mix and match. Dairy-free, sugar-free, and far better than anything from a bottle.

⭐

Classic Garlic-Ginger

The all-purpose workhorse for chicken, beef and veg.

  • 1/2 cup (120ml) chicken or beef broth
  • 3 tbsp tamari or coconut aminos
  • 1 tbsp rice vinegar
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1 tsp toasted sesame oil
  • 1/4 tsp xanthan gum

Method: Whisk everything except xanthan in a jar. Sprinkle in xanthan while whisking hard until smooth. Makes enough for 4 servings. (~1g net carbs per serving)

🍯

Sugar-Free Teriyaki

Sticky, glossy and sweet with no sugar.

  • 1/4 cup (60ml) tamari
  • 1/4 cup (60ml) water
  • 2 tbsp allulose or monk-fruit sweetener
  • 1 tbsp rice vinegar
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1/4 tsp xanthan gum

Method: Warm all but xanthan for 1 minute to dissolve sweetener. Whisk in xanthan and cool. Makes enough for 4 servings. (~1–2g net carbs per serving)

🌶️

Chilli-Garlic

Fiery and bold, the one for beef and shrimp.

  • 3 tbsp tamari
  • 1 tbsp sambal oelek
  • 4 garlic cloves, minced
  • 1 tbsp rice vinegar
  • 1 tsp keto sweetener
  • 1/3 cup (80ml) broth
  • 1/4 tsp xanthan gum

Method: Whisk everything except xanthan, then sprinkle it in while whisking. Makes enough for 4 servings. (~1g net carbs per serving)

🥜

Peanut

Creamy, rich, satay-style.

  • 3 tbsp natural peanut butter (no sugar added)
  • 2 tbsp tamari
  • 1 tbsp lime juice
  • 1 tsp sriracha
  • 1 tsp keto sweetener
  • 1/4 cup (60ml) warm water

Method: Whisk until perfectly smooth, adding water to loosen if needed. Makes enough for 4 servings. (~2g net carbs per serving)

🌿

Sesame-Ginger

Light, bright and zingy, great on seafood.

  • 2 tbsp tamari
  • 1 tbsp toasted sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp fresh ginger, grated
  • 1 tsp keto sweetener
  • 1 tbsp sesame seeds
  • 1/4 cup (60ml) water

Method: Whisk everything together; it thins to a light glaze in the pan. Makes enough for 4 servings. (~1g net carbs per serving)

💡 Thickening trick: sprinkle xanthan gum over the liquid while whisking, never in a clump. It thickens as it hits the hot pan in about 60 seconds.

🍗 Chicken Keto Stir Fry Recipes

Juicy thighs, lean breast, and the fastest cauli-rice bowls you will ever make.

1

Classic Chicken & Broccoli Stir Fry

🔪 Prep 10 min🔥 Cook 10 min⏱ Total 20 min🍽 Serves 4

The one that started it all: golden chicken, bright broccoli and a glossy garlic-ginger glaze. If you only make one recipe tonight, make this one.

🛒 Ingredients

  • 1 1/2 lb (680g) boneless skinless chicken thighs, sliced into thin strips
  • 4 cups (300g) broccoli florets, bite-size
  • 1 red bell pepper, sliced
  • 2 tbsp avocado oil, divided
  • 1 batch Classic Garlic-Ginger sauce
  • 1 tbsp sesame seeds
  • Salt and pepper

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Pat the chicken completely dry with paper towels and season with 1/4 tsp salt and a pinch of pepper. Dry meat sears; wet meat steams.
  2. Heat a large skillet or wok over high heat for 2 minutes until a drop of water sizzles instantly. Add 1 tbsp oil.
  3. Spread the chicken in a single layer. Leave it untouched for 2 minutes to brown, then stir and cook 3 more minutes until cooked through. Move to a plate.
  4. Add the remaining oil, then broccoli and pepper. Fry 3 minutes, adding 2 tbsp water at the end and covering for 1 minute to steam them to tender-crisp.
  5. Return the chicken, pour in the sauce and stir constantly for 60–90 seconds until it turns glossy and coats everything.
  6. Serve immediately, topped with sesame seeds.
💡 Pro tip: Cut broccoli florets the same size so they cook evenly, and always cook chicken in two batches if your pan is smaller than 12 inches.
6gnet carbs38gprotein390calories
2

Teriyaki Chicken & Cauli-Rice Bowls

🔪 Prep 10 min🔥 Cook 15 min⏱ Total 25 min🍽 Serves 4

Sticky, sweet-salty teriyaki chicken over fluffy cauli-rice. This is the takeout bowl you miss, without the sugar crash.

🛒 Ingredients

  • 1 1/2 lb (680g) chicken breast, cut in 3/4-inch cubes
  • 4 cups (400g) riced cauliflower
  • 1 cup (100g) snap peas
  • 2 tbsp avocado oil, divided
  • 1 batch Sugar-Free Teriyaki sauce
  • 2 scallions, sliced
  • 1 tsp toasted sesame seeds

Sauce: Sugar-Free Teriyaki

👩‍🍳 Step-by-Step

  1. Cook chicken in 1 tbsp hot oil for 5–6 minutes, turning, until golden and 165°F (74°C) inside. Remove from the pan.
  2. Add snap peas and fry 2 minutes until bright green.
  3. Return chicken, pour in the teriyaki sauce and simmer 2 minutes, stirring, until sticky and thick.
  4. Wipe the pan, heat the remaining oil and add cauli-rice. Fry on high, stirring now and then, for 4 minutes with no lid so moisture escapes.
  5. Season the rice with a pinch of salt. Divide between bowls and top with stir fry, scallions and sesame seeds.
💡 Pro tip: Never cover cauli-rice while frying. Trapped steam makes it mushy; dry heat makes it taste like rice.
7gnet carbs40gprotein410calories
3

Peanut Chicken Zucchini Noodle Stir Fry

🔪 Prep 10 min🔥 Cook 8 min⏱ Total 18 min🍽 Serves 4

Creamy satay-style peanut sauce clinging to silky zoodles. It feels indulgent and takes under 20 minutes.

🛒 Ingredients

  • 1 lb (450g) chicken thighs, sliced thin
  • 3 medium zucchini, spiralized
  • 1 cup (90g) shredded purple cabbage
  • 1 tbsp avocado oil
  • 1 batch Peanut sauce
  • 2 tbsp crushed peanuts
  • Lime wedges and cilantro

Sauce: Peanut

👩‍🍳 Step-by-Step

  1. Brown the chicken in hot oil for 5 minutes until cooked through.
  2. Add cabbage and stir fry for 2 minutes until just softened.
  3. Lower the heat, pour in the peanut sauce and stir 1 minute until warm and smooth. Add a splash of water if too thick.
  4. Add the zucchini noodles and toss for 60–90 seconds only. They should be hot but still firm.
  5. Serve topped with peanuts, cilantro and a squeeze of lime.
💡 Pro tip: Salt the zoodles and rest them on paper towels for 10 minutes before cooking to draw out extra water.
8gnet carbs34gprotein420calories
4

Chilli-Garlic Chicken & Green Beans

🔪 Prep 10 min🔥 Cook 10 min⏱ Total 20 min🍽 Serves 4

Blistered green beans and chicken in a punchy garlic-chilli glaze. The heat is adjustable and the flavour is huge.

🛒 Ingredients

  • 1 1/2 lb (680g) chicken thighs, diced
  • 3 cups (340g) green beans, trimmed and halved
  • 2 tbsp avocado oil, divided
  • 1 batch Chilli-Garlic sauce
  • 1 tsp toasted sesame oil
  • Pinch of red pepper flakes

Sauce: Chilli-Garlic

👩‍🍳 Step-by-Step

  1. Heat 1 tbsp oil on high. Add green beans in one layer and cook 4 minutes, turning once, until blistered and tender-crisp. Remove.
  2. Add remaining oil and chicken. Sear 5–6 minutes until deep golden.
  3. Return beans, pour in sauce and toss for 60 seconds until it coats.
  4. Finish with sesame oil and chilli flakes.
💡 Pro tip: Dry the green beans completely after washing. Any water in the pan prevents the blistering that gives this dish its flavour.
5gnet carbs38gprotein380calories
5

Lemon-Ginger Chicken & Asparagus

🔪 Prep 8 min🔥 Cook 9 min⏱ Total 17 min🍽 Serves 4

Fresh, light and bright. Lemon zest and ginger lift lean chicken and spring asparagus into something special.

🛒 Ingredients

  • 1 lb (450g) chicken breast, sliced thin
  • 1 bunch (12 oz) asparagus, cut into 2-inch pieces
  • 1 lemon, zested and juiced
  • 2 tbsp avocado oil, divided
  • 1 batch Sesame-Ginger sauce

Sauce: Sesame-Ginger

👩‍🍳 Step-by-Step

  1. Cook chicken in 1 tbsp oil 4 minutes, until no longer pink. Remove.
  2. Add remaining oil and asparagus. Fry 2–3 minutes until bright green with a little bite.
  3. Return chicken, add sauce, lemon zest and juice. Toss for 60 seconds.
  4. Serve right away so the asparagus stays snappy.
💡 Pro tip: Slice breast against the grain and no thicker than 1/4 inch, so it stays tender in minutes.
4gnet carbs34gprotein340calories
6

Cashew-Style Chicken with Mushrooms

🔪 Prep 10 min🔥 Cook 12 min⏱ Total 22 min🍽 Serves 4

Savoury mushrooms, tender chicken and crunchy cashews in a rich brown sauce, the Chinese-restaurant classic made keto-friendly.

🛒 Ingredients

  • 1 1/2 lb (680g) chicken thighs, diced
  • 8 oz (225g) cremini mushrooms, halved
  • 1 medium zucchini, diced
  • 1/4 cup (35g) raw cashews
  • 2 tbsp avocado oil, divided
  • 1 batch Classic Garlic-Ginger sauce
  • 2 scallions

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Toast cashews in a dry pan 2 minutes until golden, then set aside.
  2. Sear chicken in 1 tbsp oil for 5 minutes. Remove.
  3. Add remaining oil and mushrooms; leave undisturbed 3 minutes, then stir. Cook 4 more minutes until deep brown.
  4. Add zucchini and cook 2 minutes.
  5. Return chicken, add sauce and simmer 2 minutes until glossy.
  6. Fold in the cashews and scallions just before serving.
💡 Pro tip: Measure the cashews. A quarter cup spread over four servings adds about 3g net carbs each.
7gnet carbs37gprotein430calories
7

One-Pan Chicken Fried “Rice”

🔪 Prep 10 min🔥 Cook 12 min⏱ Total 22 min🍽 Serves 4

Everything you love about fried rice with cauliflower standing in. Eggs, scallions and a savoury tamari kick, all in one pan.

🛒 Ingredients

  • 1 lb (450g) chicken thighs, diced small
  • 4 cups (400g) riced cauliflower
  • 3 large eggs, beaten
  • 3 tbsp tamari
  • 2 tbsp avocado oil, divided
  • 1 tbsp sesame oil
  • 3 scallions, sliced
  • 2 garlic cloves, minced

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Cook chicken in 1 tbsp avocado oil for 5 minutes until cooked through. Push to one side of the pan.
  2. Pour in the eggs on the empty side and scramble for 1 minute until just set.
  3. Add remaining oil, garlic and cauli-rice. Spread out and fry on high for 4–5 minutes, stirring occasionally.
  4. Stir everything together, add tamari and sesame oil, and toss 1 minute.
  5. Top with scallions and serve.
💡 Pro tip: Use a wide pan so the cauli-rice stays in a thin layer. It crisps instead of steaming.
6gnet carbs33gprotein400calories
▶ Keto Chicken Stir-Fry: a visual walkthrough of the chicken technique · Open on YouTube

🥩 Beef & Steak Keto Stir Fry Recipes

Tender slices, hot pans and restaurant-style glazes for a fraction of the takeaway price.

8

Keto Beef & Broccoli

🔪 Prep 15 min🔥 Cook 10 min⏱ Total 25 min🍽 Serves 4

The takeout favourite, rebuilt: velvety steak, crisp-tender broccoli and a savoury sauce that is better than the original.

🛒 Ingredients

  • 1 1/2 lb (680g) flank steak
  • 4 cups (300g) broccoli florets
  • 2 tbsp avocado oil, divided
  • 1 batch Classic Garlic-Ginger sauce
  • 1 tbsp sesame seeds
  • 1/4 tsp baking soda (optional, for tenderness)

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Freeze the steak 20 minutes, then slice 1/8-inch thin against the grain. Toss with baking soda and rest 15 minutes, then rinse and pat dry.
  2. Heat 1 tbsp oil on the highest heat. Sear half the beef for 60–90 seconds, flipping once. Remove, then repeat.
  3. Add remaining oil and broccoli with 2 tbsp water. Cover 2 minutes, then uncover and fry 1 minute.
  4. Return beef, pour in sauce and toss 60 seconds until glossy.
  5. Sprinkle with sesame seeds.
💡 Pro tip: Slicing against the grain is the single biggest factor in tender stir-fry beef. Look at the lines in the meat and cut across them.
7gnet carbs36gprotein430calories
9

Sugar-Free Teriyaki Steak Bites & Peppers

🔪 Prep 10 min🔥 Cook 8 min⏱ Total 18 min🍽 Serves 4

Buttery, caramelised sirloin bites with sweet peppers in a sticky teriyaki glaze. It tastes like a restaurant dish and dirties one pan.

🛒 Ingredients

  • 1 1/2 lb (680g) sirloin, cut in 3/4-inch cubes
  • 2 bell peppers (red and yellow), chunked
  • 1 tbsp butter
  • 1 tbsp avocado oil
  • 1 batch Sugar-Free Teriyaki sauce
  • Salt and pepper

Sauce: Sugar-Free Teriyaki

👩‍🍳 Step-by-Step

  1. Pat steak dry and season with salt and pepper.
  2. Heat oil on high until smoking lightly. Sear steak 90 seconds without moving, flip, cook 60 seconds, add butter. Remove to a plate.
  3. Add peppers and fry 3 minutes until charred at the edges.
  4. Return steak, pour in sauce and toss 60 seconds until glazed.
💡 Pro tip: Cook steak in two batches for a true crust. A crowded pan steams the meat grey.
7gnet carbs39gprotein450calories
10

Mongolian-Style Beef

🔪 Prep 15 min🔥 Cook 10 min⏱ Total 25 min🍽 Serves 4

Crisp-edged beef in a sticky, garlicky sauce with plenty of scallions. A cult favourite with no sugar needed.

🛒 Ingredients

  • 1 1/2 lb (680g) flank steak, sliced thin
  • 2 tbsp almond flour
  • 5 scallions, cut in 2-inch lengths
  • 3 tbsp avocado oil, divided
  • 1 batch Chilli-Garlic sauce

Sauce: Chilli-Garlic

👩‍🍳 Step-by-Step

  1. Toss steak slices with almond flour until lightly coated.
  2. Heat 2 tbsp oil on high. Fry beef in two batches, 60–90 seconds each, until the edges crisp. Remove.
  3. Add remaining oil and scallion whites; cook 30 seconds.
  4. Return beef, pour in sauce and cook 60 seconds, stirring, until thick and sticky.
  5. Fold in scallion greens and serve.
💡 Pro tip: The thin almond-flour coating browns the beef and thickens the sauce with almost no carbs.
6gnet carbs36gprotein470calories
11

Ground Beef Egg-Roll-in-a-Bowl

🔪 Prep 5 min🔥 Cook 12 min⏱ Total 17 min🍽 Serves 4

All the filling of an egg roll, none of the wrapper. It is cheap, fast and a meal-prep hero.

🛒 Ingredients

  • 1 lb (450g) ground beef (80/20)
  • 4 cups (360g) coleslaw mix
  • 3 garlic cloves, minced
  • 1 tbsp sesame oil
  • 1 batch Classic Garlic-Ginger sauce
  • 2 scallions, sliced

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Brown the beef in a large skillet over medium-high heat for 6 minutes, breaking it up. Drain all but 1 tbsp fat.
  2. Add garlic and cook 30 seconds.
  3. Add coleslaw mix and fry 4–5 minutes until wilted with brown edges.
  4. Pour in sauce and simmer 2 minutes.
  5. Drizzle with sesame oil, top with scallions and serve.
💡 Pro tip: Resist stirring the beef for the first 2 minutes. The crust that forms adds big flavour.
6gnet carbs30gprotein410calories
12

Peanut Beef & Cabbage Stir Fry

🔪 Prep 10 min🔥 Cook 12 min⏱ Total 22 min🍽 Serves 4

Rich peanut sauce, tender steak and cabbage that turns sweet and crisp-edged in the hot pan.

🛒 Ingredients

  • 1 lb (450g) flank steak, thinly sliced
  • 4 cups (360g) sliced green cabbage
  • 1 cup (90g) bean sprouts
  • 1 tbsp avocado oil
  • 1 batch Peanut sauce
  • Crushed peanuts to garnish

Sauce: Peanut

👩‍🍳 Step-by-Step

  1. Sear beef 60 seconds per side in hot oil. Remove.
  2. Add cabbage and fry 4–5 minutes until browned at the edges.
  3. Add bean sprouts and cook 1 minute.
  4. Return beef, pour in peanut sauce and toss 1 minute until creamy.
  5. Garnish with peanuts.
💡 Pro tip: Cut cabbage into 1/2-inch ribbons. Thicker pieces stay raw in the centre.
8gnet carbs34gprotein460calories
13

Sesame-Ginger Beef & Bok Choy

🔪 Prep 8 min🔥 Cook 8 min⏱ Total 16 min🍽 Serves 4

A light, clean-tasting beef stir fry with juicy bok choy. It is ready faster than takeout arrives.

🛒 Ingredients

  • 1 lb (450g) sirloin, sliced thin
  • 4 baby bok choy, quartered lengthwise
  • 1 tbsp fresh ginger, grated
  • 1 tbsp avocado oil
  • 1 batch Sesame-Ginger sauce

Sauce: Sesame-Ginger

👩‍🍳 Step-by-Step

  1. Sear beef in very hot oil 60 seconds per side. Remove.
  2. Add bok choy cut-side down and cook 2 minutes without moving until golden.
  3. Add ginger, cook 20 seconds, then return the beef.
  4. Pour in sauce and toss 60 seconds. Serve at once.
💡 Pro tip: Bok choy stems and leaves cook at different speeds. Put stems down first so leaves just wilt.
5gnet carbs35gprotein380calories
▶ 10 Keto Stir Fry & Skillet Recipes: more one-pan inspiration · Open on YouTube

🦐 Shrimp & Seafood Keto Stir Fry Recipes

Ready in 12 minutes, packed with protein and perfect for the hungriest nights.

14

Garlic Butter Shrimp Stir Fry

🔪 Prep 8 min🔥 Cook 6 min⏱ Total 14 min🍽 Serves 4

Plump shrimp in garlic butter with tender zucchini. It is elegant enough for guests and fast enough for Tuesday.

🛒 Ingredients

  • 1 1/2 lb (680g) large shrimp, peeled and deveined
  • 3 cups (350g) zucchini, half-moons
  • 3 tbsp butter, divided
  • 4 garlic cloves, minced
  • 1/2 batch Classic Garlic-Ginger sauce
  • Chopped parsley and lemon wedges

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Pat shrimp very dry. Melt 1 tbsp butter in a hot pan and cook shrimp 1–2 minutes per side until pink and curled into a C. Remove.
  2. Add 1 tbsp butter and zucchini; fry 3 minutes.
  3. Add garlic and cook 30 seconds.
  4. Return shrimp, add sauce and remaining butter; toss 1 minute.
  5. Finish with parsley and lemon.
💡 Pro tip: Shrimp shaped like a tight O are overcooked. Pull them off the heat the moment they form a C.
4gnet carbs32gprotein330calories
15

Chilli-Garlic Shrimp & Snap Peas

🔪 Prep 8 min🔥 Cook 6 min⏱ Total 14 min🍽 Serves 4

Spicy, garlicky shrimp with snappy peas. Fast, fiery and impossible to stop eating.

🛒 Ingredients

  • 1 lb (450g) shrimp, peeled
  • 2 cups (200g) snap peas
  • 1 red chilli, sliced
  • 1 tbsp avocado oil
  • 1 batch Chilli-Garlic sauce

Sauce: Chilli-Garlic

👩‍🍳 Step-by-Step

  1. Sear shrimp in hot oil 90 seconds per side. Remove.
  2. Add peas and chilli; fry 2 minutes.
  3. Return shrimp, add sauce and toss 60 seconds until glazed.
💡 Pro tip: Leave tails on for presentation or off for easy eating. Either way, dry shrimp sear better.
6gnet carbs28gprotein300calories
16

Teriyaki Shrimp & Cauli-Rice Bowls

🔪 Prep 10 min🔥 Cook 10 min⏱ Total 20 min🍽 Serves 4

Glossy teriyaki shrimp and broccoli over fluffy cauli-rice in one satisfying bowl.

🛒 Ingredients

  • 1 lb (450g) shrimp, peeled
  • 4 cups (400g) riced cauliflower
  • 1 cup (90g) broccoli florets
  • 1 tbsp avocado oil
  • 1 batch Sugar-Free Teriyaki sauce
  • 1 tsp sesame seeds

Sauce: Sugar-Free Teriyaki

👩‍🍳 Step-by-Step

  1. Fry broccoli in oil 3 minutes until bright.
  2. Add shrimp and cook 2 minutes until pink.
  3. Pour in sauce and simmer 1 minute. Remove.
  4. In the same pan, fry cauli-rice 4 minutes uncovered.
  5. Spoon shrimp over rice, sprinkle with sesame seeds.
💡 Pro tip: Cook shrimp last. They need just minutes, and overcooking makes them rubbery.
7gnet carbs29gprotein320calories
17

Thai-Style Peanut Shrimp Zoodles

🔪 Prep 10 min🔥 Cook 8 min⏱ Total 18 min🍽 Serves 4

Pad Thai vibes with a fraction of the carbs: creamy peanut sauce, shrimp and crunchy peppers.

🛒 Ingredients

  • 1 lb (450g) shrimp
  • 3 zucchini, spiralized
  • 1 red bell pepper, in thin strips
  • 1 tbsp avocado oil
  • 1 batch Peanut sauce
  • Cilantro, crushed peanuts, lime

Sauce: Peanut

👩‍🍳 Step-by-Step

  1. Cook shrimp in oil 2 minutes per side. Remove.
  2. Fry pepper strips 2 minutes.
  3. Lower the heat, add sauce and warm 1 minute.
  4. Add zoodles and shrimp, toss 60 seconds.
  5. Finish with cilantro, peanuts and lime.
💡 Pro tip: Add the zoodles last and serve immediately. They release water as they sit.
8gnet carbs29gprotein380calories
18

Ginger Scallop & Asparagus Stir Fry

🔪 Prep 8 min🔥 Cook 6 min⏱ Total 14 min🍽 Serves 4

Sweet, caramelised scallops with fresh asparagus. A five-star dinner in six minutes of cooking.

🛒 Ingredients

  • 1 lb (450g) dry sea scallops
  • 1 bunch (12 oz) asparagus, sliced
  • 2 tbsp butter
  • 1/2 batch Sesame-Ginger sauce
  • Salt

Sauce: Sesame-Ginger

👩‍🍳 Step-by-Step

  1. Pat scallops very dry and salt lightly.
  2. Heat a pan until very hot. Sear scallops in butter 90 seconds per side until deeply golden. Remove.
  3. Add asparagus and fry 3 minutes.
  4. Return scallops, add sauce and toss for 30 seconds only.
💡 Pro tip: Choose “dry” scallops (no added water). They sear instead of steaming.
4gnet carbs26gprotein310calories
19

Salmon & Greens Teriyaki Stir Fry

🔪 Prep 8 min🔥 Cook 10 min⏱ Total 18 min🍽 Serves 4

Flaky salmon, tender broccolini and wilted spinach in a glossy teriyaki glaze, full of omega-3s.

🛒 Ingredients

  • 1 1/2 lb (680g) salmon fillet, skinned and cut in 1 1/2-inch chunks
  • 1 cup (100g) broccolini
  • 4 cups (120g) baby spinach
  • 1 tbsp avocado oil
  • 1/2 batch Sugar-Free Teriyaki sauce

Sauce: Sugar-Free Teriyaki

👩‍🍳 Step-by-Step

  1. Fry broccolini in oil 3 minutes.
  2. Add salmon pieces and cook 2 minutes per side, turning gently.
  3. Pour in sauce and add spinach; fold 1 minute until wilted.
💡 Pro tip: Turn salmon with a spatula rather than stirring so it stays in big flakes.
6gnet carbs35gprotein470calories

🥦 Vegetarian Keto Stir Fry Recipes

Satisfying plant-forward dinners with plenty of protein and no sugar spikes.

20

Crispy Tofu & Broccoli Stir Fry

🔪 Prep 15 min🔥 Cook 15 min⏱ Total 30 min🍽 Serves 4

Golden, crisp-edged tofu with broccoli in savoury garlic sauce. Even meat lovers ask for seconds.

🛒 Ingredients

  • 14 oz (400g) extra-firm tofu
  • 3 cups (230g) broccoli florets
  • 1 red bell pepper
  • 2 tbsp avocado oil, divided
  • 1 batch Classic Garlic-Ginger sauce
  • 1 tbsp almond flour

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Press tofu 15 minutes under a heavy pan, then cut into 3/4-inch cubes and toss with almond flour.
  2. Fry tofu in 1 tbsp oil for 8 minutes, turning, until crisp on all sides. Remove.
  3. Add remaining oil, broccoli and pepper; fry 4 minutes.
  4. Return tofu, add sauce, toss 60 seconds.
💡 Pro tip: Pressing the tofu is non-negotiable. Water is the enemy of crispiness.
8gnet carbs22gprotein350calories
21

Peanut Tempeh & Cabbage Stir Fry

🔪 Prep 10 min🔥 Cook 12 min⏱ Total 22 min🍽 Serves 4

Nutty tempeh, caramelised cabbage and creamy peanut sauce. Filling, vegan-friendly and high in protein.

🛒 Ingredients

  • 8 oz (225g) tempeh, cubed
  • 4 cups (360g) shredded cabbage
  • 1 cup (70g) sliced mushrooms
  • 1 tbsp avocado oil
  • 1 batch Peanut sauce

Sauce: Peanut

👩‍🍳 Step-by-Step

  1. Simmer tempeh in water 5 minutes to remove bitterness, then drain and pat dry.
  2. Brown tempeh in oil 5 minutes.
  3. Add mushrooms and cabbage; fry 5 minutes.
  4. Stir in peanut sauce for 1 minute.
💡 Pro tip: Use a vegetable-only tamari to keep it fully vegan.
9gnet carbs26gprotein430calories
22

Garlic Mushroom & Spinach Stir Fry

🔪 Prep 5 min🔥 Cook 10 min⏱ Total 15 min🍽 Serves 4

Deeply savoury, buttery mushrooms and soft spinach. Simple, earthy and wonderfully fast.

🛒 Ingredients

  • 1 lb (450g) mixed mushrooms, sliced
  • 5 oz (140g) baby spinach
  • 4 garlic cloves, minced
  • 2 tbsp butter
  • 1/2 batch Classic Garlic-Ginger sauce

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Dry-sauté mushrooms in a hot pan for 6 minutes, without oil, until they release water and turn golden.
  2. Add butter and garlic, cook 1 minute.
  3. Add spinach and sauce; wilt for 1 minute.
💡 Pro tip: Do not salt mushrooms early. Salt draws water and slows browning.
5gnet carbs8gprotein190calories
23

Egg & Veggie Cauli-Fried Rice

🔪 Prep 5 min🔥 Cook 10 min⏱ Total 15 min🍽 Serves 4

A protein-packed vegetarian fried rice. Soft egg ribbons and cabbage give it that takeout feel.

🛒 Ingredients

  • 4 cups (400g) riced cauliflower
  • 4 large eggs, beaten
  • 1 cup (90g) shredded cabbage
  • 3 tbsp tamari
  • 2 tbsp sesame oil, divided
  • 3 scallions

Sauce: Classic Garlic-Ginger

👩‍🍳 Step-by-Step

  1. Fry cabbage in 1 tbsp sesame oil for 2 minutes.
  2. Add cauli-rice and cook 4–5 minutes on high.
  3. Push aside, add remaining oil and eggs; scramble 1 minute.
  4. Combine, add tamari and top with scallions.
💡 Pro tip: Spread the cauli-rice thin and let it sit for 60 seconds between stirs to get toasty bits.
6gnet carbs15gprotein290calories
24

Chilli-Garlic Zucchini & Eggplant

🔪 Prep 10 min🔥 Cook 12 min⏱ Total 22 min🍽 Serves 4

Silky eggplant and tender zucchini in a spicy garlic glaze, rich enough to be a main.

🛒 Ingredients

  • 1 medium eggplant, cubed
  • 2 zucchini, half-moons
  • 2 tbsp avocado oil, divided
  • 1 batch Chilli-Garlic sauce
  • Fresh basil

Sauce: Chilli-Garlic

👩‍🍳 Step-by-Step

  1. Salt eggplant and rest 10 minutes, then pat dry.
  2. Fry eggplant in 1 tbsp oil for 7 minutes until golden.
  3. Add remaining oil and zucchini; cook 3 minutes.
  4. Add sauce, toss 1 minute and finish with basil.
💡 Pro tip: Use a bit more oil if the eggplant seems dry. It absorbs fast.
8gnet carbs6gprotein210calories
25

Sesame-Ginger Bok Choy & Shiitake

🔪 Prep 8 min🔥 Cook 8 min⏱ Total 16 min🍽 Serves 4

Delicate, savoury and clean, a fresh-tasting side or light main with serious umami.

🛒 Ingredients

  • 4 baby bok choy, halved
  • 6 oz (170g) shiitake, sliced
  • 1 tbsp avocado oil
  • 1 batch Sesame-Ginger sauce
  • 1 tbsp sesame seeds

Sauce: Sesame-Ginger

👩‍🍳 Step-by-Step

  1. Fry shiitake in oil for 4 minutes until browned.
  2. Add bok choy cut-side down; cook 2 minutes.
  3. Add sauce, toss 1 minute and sprinkle with sesame seeds.
💡 Pro tip: Add cooked tofu or edamame (watch carbs) to make this a main.
5gnet carbs7gprotein170calories

⚡ Make It Work For Your Real Life

▶ Easy Keto Asian Stir Fry: meal-prep friendly · Open on YouTube
⏱ 15–25 minute methodSlice everything while the pan heats. Cook protein first, veg second, sauce last. Nothing sits waiting.
🥡 Meal-prep batchesCook protein and sauce for 4 meals. Keep veg raw in a separate box, so you flash-fry it fresh in 3 minutes. Keeps 4 days refrigerated.
💰 Budget swapsThighs instead of breast. Frozen broccoli and stir-fry mixes. Cabbage instead of snap peas. Ground beef instead of steak. Buy shrimp frozen.
🥦 Keep veg crispDry them well. Pan very hot. Cook in batches. Add sauce last and serve within minutes. Frozen veg: cook straight from frozen, no thawing.
🔥 The 5 golden rules: 1) Pat protein dry. 2) Don’t crowd the pan. 3) Cook in order: protein, hard veg, soft veg. 4) Sauce goes in last. 5) Eat while it’s hot and the veg still has a snap.

🔗 Keep Cooking

🥩 Keto Ground Beef Recipes🍗 Keto Chicken Thigh Recipes🥡 Keto Meal Prep Bowls🍲 Keto Casserole Recipes

❓ Quick Answers

Is stir fry keto-friendly?

Yes, when you skip sugary sauces and cornstarch and choose low-carb vegetables.

What’s the best oil?

Avocado oil handles high heat well. Finish with a little toasted sesame oil for flavour.

Can I freeze these?

Protein-heavy dishes freeze well for up to 2 months. Veg softens, so refresh with a quick pan-fry.

Tamari or coconut aminos?

Tamari is lower in carbs and saltier. Coconut aminos is milder and slightly sweeter. Both work.

🧡 Tonight, you’ve got this

You don’t need a perfect meal plan. You need one pan, one sauce, and 20 minutes. Pick a recipe, start the pan, and enjoy a dinner that fits your goals and tastes like you cared. Which one are you making first?

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