Healthy Stir Fry Sauce (No Soy)

Make a healthy stir fry at home using this easy 5 minute recipe. If you are avoiding soy and gluten, this version is made with coconut aminos. Whisk together this simple stir fry sauce recipe while your veggies and protein are cooking and you can have a flavorful meal in 15 minutes.

Why Should I Make My Own Stir Fry Sauce?

If you like Asian-inspired flavors, making your own stir fry sauce and stir fry (instructions below) is a healthier alternative than conventional take-out. Take out meals and sauces are typically higher in fat and sodium than home-cooked meals.

Making your own stir fry sauce is also easy and likely healthier than bottled sauces you will find at the supermarket. My version is gluten-free, soy-free, has less sodium than a store bought version, and is budget-friendly.

Stir Fry Sauce Recipe Ingredients and Substitutions

Here is everything you need to make this healthy stir fry sauce recipe:

• Coconut aminos – Coconut aminos is a dark brown sauce made by fermenting coconut palm sap with sea salt. It may have antioxidant, anti-inflammatory, and antimicrobial properties and provide a healthier alternative to soy sauce. Coconut aminos tastes similar to soy but is sweeter. If you are not avoiding soy then you could substitute tamari which is made from fermented soy beans and is gluten-free.
• Rice vinegar – Rice vinegar adds a bit of acidity but is also slightly sweet. The tang of the vinegar balances out the saltiness of the aminos.
• Water – You will use some water to thin out the sauce. You could also use sodium free chicken broth or vegetable broth for a little extra flavor.
• Toasted sesame oil – Use toasted sesame oil which provides a nutty flavor. You will only need about a teaspoon. In a bind you can use olive oil.
• Garlic and ginger – These are the “aromatics” found in many stir fry sauces. Garlic and ginger also have anti-inflammatory properties.
• Honey – Provides a touch of sweetness. You could also substitute with coconut sugar or brown sugar.
• Arrowroot powder or cornstarch – Either powder helps to thicken the sauce so that the sauce coats the ingredients. Without adding this, the sauce will be very thin.

How to Make an Easy Stir Fry Sauce

You can either whisk together the ingredients in a bowl or add them all to a jar and shake well. I like to make this sauce as part of my weekly meal prep in a mason jar.

Step 1: Chop the garlic and grate the ginger finely (the “aromatics”).

Step 2: Mix the aromatics with the water, coconut aminos (or tamari), rice vinegar, toasted sesame oil and honey and mix well.

Step 3: Add the arrowroot power or cornstarch until all of the powder is incorporated.

Storage and Freezing

Fridge: store in a small glass container like a mason jar for up to one week.

Freezer:  Place it in a freezer-safe airtight container or Stasher Bags and freeze for up to 3 months. To thaw, place it in the fridge, at room temperature, or on the stove over low heat until warmed through.

Note that after storing the sauce, the arrowroot/cornstarch may settle so be sure to mix very well before using.

How to Make a Healthy Stir Fry

Following is a high-level overview of how to make a stir fry.

1. Saute 1 lb of protein (chicken, shrimp, tofu) in a large skillet or wok over medium-high heat with 2 teaspoons of oil like avocado oil. Cook the proteins halfway through (for shrimp) or just before it’s completely cooked (for chicken). The protein will continue to cook once you transfer out of pan and you will add the protein back at the end. Not cooking all the way prevents the meat from becoming rubbery. Remove protein from pan.
2. Add 2 teaspoons of oil and add in hearty vegetables first (vegetables like onion, mushrooms, broccoli, string beans, zucchini). The veggies that will take longer to cook should go first.
3. Add in some more of the aromatics like 1-2 chopped garlic cloves and 1-2 teaspoons chopped ginger.
4. Add in tender vegetables, like base of bok choy or bell peppers. Add leafy greens like spinach or the tops of bok choy last. Cook the veggies until they are tender-crisp. Add the protein (if using) back into the mixture.
5. Add in the sauce and simmer for two minutes until thickened.
6. Serve over rice or cauliflower rice.

Use this stir fry sauce with my chicken stir fry with green beans recipe.

Frequently Asked Questions

Additional Recipes You May Like:

• Chicken Stir Fry with Green Beans and Eggplant
• Thai-Inspired Tofu Lettuce Wraps
• Honey Soy Brussels Sprouts (with Cauliflower)
• Spicy Lemon Ginger Anti-inflammatory (and Hydrating) Tea

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