The 100-Calorie Veggie Stir-Fry takes me back to cool autumn afternoons in my grandmother’s kitchen. Steam would rise from sizzling skillets while the windows fogged over, the scent of garlic and soy dancing through the room. It wasn’t about fancy cooking, just fresh, vibrant vegetables, a good pan, and laughter. That’s where I fell in love with the idea that simple food, made right, could be unforgettable.
After years of cooking in kitchens across the globe, from Thailand’s night markets to New York’s corner diners, I’ve returned to the kind of dish that made me love food in the first place, easy, colorful, and light on calories. This 100-Calorie Veggie Stir-Fry has become a go-to on busy nights and a favorite in our Fresh Leaf community. It’s cozy enough for fall, flexible enough for every season, and satisfying without the heaviness of takeout.
Whether you’re trying to eat lighter, fit more veggies into your day, or just need a one-pan wonder that actually tastes great, this stir-fry delivers all that and more, at only 100 calories per serving. Let’s get cooking.
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100-Calorie Veggie Stir-Fry
- Total Time: 20 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
This cozy 100-Calorie Veggie Stir-Fry is a nostalgic, one-pan wonder packed with vibrant vegetables, garlic, soy, and sesame. Perfect for light dinners, meal prep, or fall evenings, it’s fast, flexible, and full of flavor.
Ingredients
- 1 tablespoon olive oil
- 1 clove garlic, finely chopped
- 1 teaspoon grated fresh ginger
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 1 cup broccoli florets
- 1 cup sugar snap peas
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon rice vinegar
- Optional: pinch of chili flakes, sesame seeds for garnish
Instructions
- Wash and slice all vegetables before you begin. Stir-frying happens fast, so having everything ready is key.
- In a large nonstick or cast-iron skillet, heat olive oil over medium-high heat. Add garlic and ginger. Stir constantly for 30 seconds until fragrant.
- Add broccoli and carrots first. Stir-fry for 2–3 minutes until slightly softened. Then toss in the bell peppers, zucchini, and snap peas. Keep the veggies moving for another 3–4 minutes.
- Stir in soy sauce, sesame oil, rice vinegar, and chili flakes if using. Cook for 1–2 more minutes, until veggies are crisp-tender and coated in sauce.
- Sprinkle with sesame seeds and serve hot. Enjoy as-is or with a low-calorie side for extra protein.
Notes
Don’t overcrowd the pan; cook in batches if needed. High heat helps keep veggies crisp. Fresh garlic and ginger offer better flavor than pre-minced. Cut vegetables evenly for even cooking.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Stir-Fry
- Cuisine: Asian-Inspired
Fresh Ingredients That Keep It Light
You only need a handful of pantry staples and fresh vegetables to build bold flavor in this 100-calorie veggie stir-fry.
Ingredients (Serves 4)
- 1 tablespoon olive oil
- 1 clove garlic, finely chopped
- 1 teaspoon grated fresh ginger
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 1 cup broccoli florets
- 1 cup sugar snap peas
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon rice vinegar
- Optional: pinch of chili flakes, sesame seeds for garnish
Everything in this stir-fry is naturally low-calorie and high in fiber. Feel free to swap in seasonal produce, mushrooms, green beans, or even thinly sliced cabbage work beautifully too.
If you enjoy flavor-packed meals under 100 calories, you’ll also love the Strawberry Spinach Salad or the vibrant Zucchini with Pasta and Tomatoes, both ideal for light lunches or meal prep.
Step-by-Step: How to Make 100-Calorie Veggie Stir-Fry
Step 1: Prep the Veggies
Wash and slice all vegetables before you begin. Stir-frying happens fast, so having everything ready is key.
Step 2: Heat the Pan
In a large nonstick or cast-iron skillet, heat olive oil over medium-high heat. Add garlic and ginger. Stir constantly for 30 seconds until fragrant.
Step 3: Stir-Fry the Veggies
Add broccoli and carrots first. Stir-fry for 2–3 minutes until slightly softened. Then toss in the bell peppers, zucchini, and snap peas. Keep the veggies moving for another 3–4 minutes.
Step 4: Add Sauce
Stir in soy sauce, sesame oil, rice vinegar, and chili flakes if using. Cook for 1–2 more minutes, until veggies are crisp-tender and coated in sauce.
Step 5: Garnish and Serve
Sprinkle with sesame seeds and serve hot. This is great on its own or alongside a side like Cloud Bread Breakfast Sandwich for added protein without piling on the calories.
Tips for Success (Beginner-Friendly Advice)
- Don’t overcrowd the pan: If you’re doubling the recipe, cook in two batches to avoid steaming instead of frying.
- High heat is your friend: A hot pan helps veggies keep their crunch and color.
- Use fresh garlic and ginger: Pre-minced versions don’t have the same kick.
- Cut vegetables evenly: Uniform pieces cook at the same rate, so nothing ends up over or underdone.
Need inspiration for other low-effort recipes? Check out our Quick Chicken Wrap Recipes or hearty Vegetarian Feta Potato Salad, both crowd-pleasers made with minimal fuss.
Easy Variations to Suit Your Lifestyle
One of the best things about this 100-Calorie Veggie Stir-Fry is how customizable it is. Here are some ways to make it fit your preferences:
Gluten-Free Option
Just swap soy sauce for tamari or coconut aminos to keep things gluten-free without losing any flavor.
Protein-Packed Version
Add cooked shrimp, shredded chicken, or cubes of tofu to turn this into a full meal under 200 calories. Or try it next to our Mexican Salad with Cilantro Lime Dressing for a vibrant pairing.
Sweet-Savory Twist
Add a teaspoon of honey or a splash of pineapple juice to balance the tang with a hint of sweetness. It pairs well with tropical-inspired sides like our Pineapple Cucumber Salad.
Spice Lovers
Increase chili flakes or drizzle with sriracha for a fiery kick. You can even sprinkle crushed peanuts on top for crunch and protein.
Storage & Make-Ahead Tips
This stir-fry stores beautifully and makes a perfect meal prep option.
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Freezer: While you can freeze it, some veggies like zucchini and peppers may lose texture. Freeze only if you’re okay with a softer bite.
- Reheat: Warm in a skillet over medium heat for best texture, or microwave in short bursts, stirring between each.
Make a big batch and pack it with Healthy Pumpkin Oatmeal Bars for a balanced, nourishing lunch.
Frequently Asked Questions
How many calories are in a veggie stir-fry without rice?
This version contains only 100 calories per serving when made without rice or added protein.
What vegetables are best for low-calorie stir-fry?
Broccoli, bell peppers, zucchini, and snap peas are ideal because they’re filling but low in calories.
Can I add noodles or rice and still keep it light?
Yes! Use shirataki noodles or cauliflower rice for volume without a calorie spike.
Is 100-Calorie Veggie Stir-Fry good for meal prep?
Absolutely. It keeps well for up to four days and reheats in minutes.
Conclusion
If you’re looking for a quick, tasty way to eat more vegetables without blowing your calorie goals, this 100-Calorie Veggie Stir-Fry is a must-try. It’s packed with texture, flavor, and warmth, the kind of dish that makes healthy eating feel like comfort food. Whether you enjoy it solo or with a side like our Zucchini Bread Recipes, it’s proof that wholesome can be delicious too.
For more light and seasonal ideas, browse our rotating collection of cozy, practical meals at Fresh Leaf Recipes.