High Protein Veggie Noodle Stir Fry

Elevate your weeknight dinner game with this High Protein Veggie Noodle Stir Fry—a vibrant, nutrient-packed dish that’s as satisfying as it is flavorful. Featuring crispy tofu as a hearty protein boost, colorful stir-fried vegetables, and spiralized zucchini noodles, this recipe is a wholesome twist on traditional stir fry. A perfectly balanced sauce made with low-sodium soy sauce, hoisin, rice vinegar, and toasted sesame oil ties everything together with umami-rich goodness. Ready in just 35 minutes, this quick and easy recipe is an excellent choice for vegetarians and anyone looking for a low-carb, protein-rich meal. Garnished with sesame seeds and fresh scallions, it’s a delicious and visually stunning meal you’ll want to make again and again. Perfect for meal prep or a healthy dinner the whole family will enjoy!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 2 tbsp cornstarch
• 2 tbsp vegetable oil
• 3 garlic cloves, minced
• 1 tbsp ginger, grated
• 2 cups broccoli florets
• 2 carrots, julienned
• 1 red bell pepper, sliced
• 1 cup shelled edamame
• 4 cups zucchini noodles (zoodles)
• 0.25 cup soy sauce (low sodium)
• 2 tbsp hoisin sauce
• 1 tbsp rice vinegar
• 1 tsp toasted sesame oil
• 1 tbsp sesame seeds
• 2 scallions, sliced

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top and let it press for 10-15 minutes to remove excess water. Cut the tofu into 1-inch cubes and toss in cornstarch to coat evenly.

Step 2

Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the tofu and cook until all sides are golden and crispy, about 6-8 minutes. Remove from the skillet and set aside.

Step 3

In the same skillet, add the remaining 1 tablespoon of vegetable oil. Stir in the minced garlic and grated ginger, cooking until fragrant, about 1 minute.

Step 4

Add the broccoli, carrots, and red bell pepper. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.

Step 5

Stir in the shelled edamame and zucchini noodles. Cook for another 2-3 minutes, until the zoodles are slightly softened.

Step 6

In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and toasted sesame oil to create the stir-fry sauce.

Step 7

Return the crispy tofu to the skillet and pour the stir-fry sauce over the vegetables and noodles. Toss everything together until well-coated and heated through, about 2 minutes.

Step 8

Sprinkle sesame seeds and sliced scallions over the stir fry before serving. Adjust seasoning if needed. Serve immediately and enjoy your high-protein veggie noodle stir fry!

Nutrition Facts

Serving size	(1566.5g)

Amount per serving	% Daily Value*
Calories	1239.9

Total Fat 65.6g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 19.4g
Cholesterol 1.0mg	0%
Sodium 2796.4mg	0%
Total Carbohydrate 107.8g	0%
Dietary Fiber 31.1g	0%
Total Sugars 40.0g
Protein 81.6g	0%

Vitamin D 0IU	0%
Calcium 968.3mg	0%
Iron 15.4mg	0%
Potassium 3538.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.8%

Protein: 24.2%

Carbs: 32.0%