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Easy Gluten-Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto)

Jun 8, 2023 | Recipes | 2 comments

Healthy Easy Stir Fry Sauce Recipe

This easy Gluten-Free stir fry sauce recipe has only 6 ingredients, all of which you likely already have! You can use it with any protein for a quick and healthy meal.

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When it comes to getting dinner on the table quickly, a go-to easy stir fry sauce recipe is a game changer. And if you're gluten free like I am, an excellent gluten-free stir fry sauce is a must!

My version has only 6 ingredients and 2 of those are optional – doesn't get much easier than that!

This stir fry sauce is Paleo and Gluten Free and also works for Keto or low carb if you leave out the optional honey.

After a lot of experimenting, this is my go-to gluten-free stir fry sauce recipe because it comes together super quickly and only contains simple ingredients you likely already have.  Double win!

It also works for any protein.  You can use this sauce for simple stir fry veggies or with shrimp, chicken, steak or whatever else you think of!

Here are some of my favorite combos to try out with this healthy stir fry sauce:

  • Chinese Pork Stir Fry: Pork loin, bell peppers, & bok choy
  • Beef (or chicken!) and Broccoli: beef, broccoli, & onions
  • Shrimp Stir Fry w/ Snow Peas: Shrimp, snow peas, & red bell pepper strips
  • Veggie Stir Fry: Carrots, snow peas, broccoli, and almonds

These are some of my favorite combinations but get creative! I love making a stir fry to use up any odds and ends I have in the fridge – it's a great strategy for reducing food waste!

If you give this easy stir fry sauce recipe a try, let me know how you like it in the comments below!

For more meal prep recipes & tips on the regular, make sure to sign up for my free weekly newsletter! Bonus – you'll get a free meal plan when you sign up!

Easy Stir Fry Sauce Recipe
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3.95 from 60 votes

Easy Gluten-Free Stir Fry Sauce Recipe

Servings: 4
Calories: 65.7kcal

Ingredients

  • 3 cloves minced garlic
  • 3 Tbsp rice vinegar
  • 3 Tbsp coconut aminos (or Tamari or soy sauce)
  • 1 Tbsp honey (optional)
  • 1 Tbsp toasted sesame oil
  • 1 Tbsp grated ginger (optional)

Instructions

  • Whisk all ingredients together until combined.
  • Add sauce to stir fry ingredients once meat is cooked through and cook until heated and thickened.

Notes

*Nutrition info is for 1 serving.

Nutrition

Calories: 65.7kcal | Carbohydrates: 8.3g | Protein: 0.3g | Fat: 3.4g

And here is a little bit more about the recipe to make sure you're set up for success!

Is stir fry healthy?

Yes! …and no.  In my opinion, it totally depends on the sauce.

Stir fry generally has tons of colorful veggies and lean protein, but you kind of ruin that if you cover it all in a sugary sauce.  You'd be surprised by how much sugar and salt are loaded into some stir fry sauces!

Using a healthy stir fry sauce recipe like this one definitely makes it a nutritious choice!

What makes this a Gluten Free stir fry sauce / Paleo stir fry sauce?

Many stir fry recipes feature soy sauce which is (not surprisingly) made from soy, and thus is not a Paleo-approved food.

Substituting coconut aminos as I've done in this recipe makes this version perfect for Paleo!

Soy sauce also generally contains wheat and is therefore not gluten free. You can use either tamari or coconut aminos in place of soy sauce for a gluten free stir fry sauce. While this recipe calls for coconut aminos, feel free to substitute tamari instead if you prefer.

What is the difference between soy sauce, coconut aminos, and tamari?

Soy sauce is made from soy and is high in salt, not gluten free, and not Paleo.

Coconut aminos are made from the fermented sap of coconut palm trees and sea salt.  Coconut aminos are Paleo-friendly, gluten free, and contain about 1/3 of the amount of sodium per teaspoon as soy sauce.

While they likely don't contribute a ton of nutrients, coconut aminos are a great substitute for soy sauce to add some umami flavor while keeping your stir fry healthy and allergen free.

Tamari is also generally gluten free, but has more sodium than coconut aminos and contains soy, and thus is not a good Paleo choice.

Either tamari or soy sauce can be substituted for coconut aminos in equal amounts (3 Tbsp for this recipe) if you wish.

How about liquid aminos?

Liquid aminos are another common soy sauce substitute.  They are gluten free but are still soy-based and so won't work for Paleo.  They're also much higher in sodium than coconut aminos.

Where can I find coconut aminos?

More and more grocery stores carry coconut aminos but if you can't find them, check out Thrive Market! (<<affiliate link)

I live in a rural area and I know specialty items like this can be hard to find, which is super frustrating.  Thrive Market delivers all sorts of quality pantry items like coconut aminos to your door.

Can I meal prep stir fry?

Stir fry is the perfect meal prep recipe, which you know I'm all about!

To meal prep this recipe, wash and chop all of the veggies ahead of time and make the sauce ahead of time.  Then all you have to do the day-of is cook the veggies and protein and add the sauce – so easy!

Choosing a quick-cooking protein like shrimp will make this come together especially fast.

Easy Gluten Free Stir Fry Sauce Meal Prep

How do I cook stir fry?

Making stir fry is super simple!  Follow these easy steps to make sure yours turns out delicious.

  1. Cook the protein first and then remove it from the pan.
  2. Then cook your veggies, starting with the ones that cook the longest like carrots and adding things like bell peppers later.
  3. Lastly, add the sauce.  Add your protein back in and then add the sauce and cook for a few minutes while the sauce thickens and flavors meld.

Removing your protein while you cook your veggies may seem like an extra step, but I promise it will give you a much better texture on everything and prevent your protein from overcooking.

You can find a few of my favorite stir fry recipes here.

What should I serve with stir fry?

Rice or noodles are of course the classic accompaniment to stir fry, but don't feel limited by that!

Having something to soak up all of that delicious stir fry sauce is nice, but you could definitely serve this over quinoa or cauli-rice and it would be just as delicious.

Or just eat it on its own!  Stir fry really is a complete meal.

What are the nutritional benefits of this easy stir fry sauce recipe?

Not only are you likely to pour this sauce over a big healthy pile of veggies and protein, it also contains some great nutritional benefits itself!

  • Ginger helps fight nausea and also may potentially reduce high blood pressure and inflammation.
  • Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol, and some types of cancer.
  • Honey has antibacterial and antioxidant properties, which are strongest in darker honey.  Buy raw local honey when possible as filtering the honey can diminish its nutrients.

FAQ for Gluten-Free Stir Fry Sauce

What is a good gluten-free sauce?

In addition to my gluten free stir fry sauce recipe above, I have many go-to gluten free sauce recipes. Some of my favorites are Yogurt Mint Sauce, Homemade BBQ Sauce and Sweet & Spicy Chili Sauce. For more gluten free sauces, check out my roundup of 13 Healthy Sauce Recipes!

Is Kikkoman stir fry sauce gluten free?

Kikkoman does offer several options for gluten-free soy sauce, found here.

What can I use if I don't have soy sauce for stir fry?

Use tamari or coconut aminos in place of soy sauce.

Does stir fry sauce contain gluten?

In general, yes, many stir fry sauces contain gluten as they generally include soy sauce, which contains wheat. You can easily adapt by replacing soy sauce with tamari or coconut aminos.

Want more Gluten Free Sauce Recipes?

Looking for more great gluten-free sauce recipes to elevate your meals?  Below are two of my favorites! And if you're not gluten free, these are still a totally delicious way to make dinner time more delicious.

Grilled Chicken w/ Sweet & Spicy Chili Sauce

Spicy Chili Sauce

This perfectly balanced sauce is both sweet and spicy – a combination I love! Use it on chicken, shrimp, eggs, roasted vegetables…so many possibilities!

Mojo Sauce

Mojo Sauce

Mojo sauce is a Cuban-inspired recipe, full of citrus and garlic. It's versatile and is delicious on chicken, pork and seafood.

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2 Comments

  1. aecci0011

    one of the best blog ever .bookmarked for the future read

    Reply
  2. highrnaker

    One of the best blog posts ever. Bookmarked for the future!
    Substitute For Coconut Aminos

    Reply

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