• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • Substitutes
  • Basics
  • Pairings

A Nourishing Plate

menu icon
go to homepage
  • Recipes
  • Substitutes
  • Basics
  • Pairings
  • Subscribe
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Substitutes
    • Basics
    • Pairings
    • Subscribe
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Gluten-Free

    November 10, 2022 Gluten-Free

    Frozen Vegetable Stir Fry

    Jump to Recipe - Print Recipe

    This post may contain affiliate links. See my disclosure for more info.

    An easy frozen vegetable stir fry that comes together in under 30 minutes. This recipe is dairy-free and gluten-free with a vegan option.

    Stir fries are one of the main reasons I always stash a couple of bags of frozen vegetables in the freezer for quick weeknight dinners. The sauce uses simple, everyday pantry staples, which means I usually already have everything I need. 

    Although I typically stock up on fresh vegetables, frozen vegetables are really a goldmine. Because the vegetables are picked in season during their peak ripeness and then flash frozen to seal in their nutrients, they're one of the easiest, most inexpensive, and healthiest ways to add color and fiber to your plate.

    Ingredients

    Protein - tofu, shrimp, chicken, or beef keep this meal filling and because everything is made in one skillet, cleanup is easy.

    Frozen mixed veggies - I prefer to use two different mixes for plenty of variety. Mine had green beans, red pepper, mushroom, onion, carrot, cauliflower, and broccoli.

    Stir fry sauce - a mix of broth, low-sodium soy sauce or Tamari, maple syrup, rice vinegar, toasted sesame oil, red pepper flakes, fresh ginger, garlic, and tapioca starch.

    Cooked rice or noodles - depending on preference.

    How To Make Frozen Vegetable Stir Fry

    In a small bowl, whisk together the stir fry sauce ingredients until well-combined and set it aside.

    Heat the oil in a large skillet or wok over medium-high heat. Once hot, cook your protein of choice and then transfer to a covered bowl to keep warm.

    Now add the frozen vegetables (straight from the freezer, don’t thaw first) and cook them for 5-8 minutes, stirring frequently so all the vegetables defrost evenly.

    Pour in the sauce and stir to coat the vegetables. Continue cooking until the sauce has thickened, about 2 minutes. Add the cooked protein back into the skillet and toss to combine. Serve with cooked rice or noodles.

    Make It Your Way: Substitutions & Variations

    Please remember that recipes are just a starting point.

    How can you make these frozen vegetable stir fry using what you already have? Here are some ideas…

    • No maple syrup? - you can also use honey or brown sugar.
    • No rice vinegar? - sub lime juice.
    • No tapioca starch? - use cornstarch or arrowroot.
    • No red pepper flakes? - use sriracha or omit it completely.
    • Make it gluten-free - use low-sodium Tamari or coconut aminos (soy-free).
    • Make it vegan - use vegetable broth and tofu or edamame for your protein.
    • Instead of stir-fry sauce - use peanut sauce, vegan oyster sauce, or carrot ginger dressing.

    Helpful Tips

    When making a frozen vegetable stir fry, there are a couple of tips to follow to prevent the vegetables from getting soggy:

    Don't thaw the vegetables. Transfer them directly from the freezer straight into a hot skillet. This prevents any excess moisture from sitting on them. Extra moisture = sogginess.

    Use a hot skillet. This is important when making any kind of stir fry, but especially when using frozen vegetables.

    More Asian Recipes

    • Pineapple Fried Rice
    • Peanut Sauce Noodles
    • Salmon Rice Bowl
    • Cold Sesame Noodle Salad
    A bowl of rice alongside a frozen veggie stir fry.
    Print Recipe Pin Recipe
    5 from 3 votes

    Frozen Vegetable Stir Fry

    An easy frozen vegetable stir fry that comes together in under 30 minutes. This recipe is dairy-free and gluten-free with a vegan option.
    Prep Time10 mins
    Cook Time12 mins
    Total Time22 mins
    Author: Lindsey Jenkins

    Ingredients

    • 1 tablespoon olive oil
    • 1 pound tofu, chicken, shrimp, or beef
    • 2 pounds frozen mixed vegetables
    • 3 cups cooked rice or noodles

    Stir Fry Sauce

    • ½ cup broth vegetable, chicken, or beef
    • ⅓ cup low-sodium soy sauce or tamari
    • 2 tablespoons maple syrup
    • 1 tablespoon rice vinegar
    • 2 teaspoons toasted sesame oil
    • 1 tablespoon grated fresh ginger
    • 2 garlic cloves minced
    • ¼ teaspoon red pepper flakes
    • 1 tablespoon tapioca starch or cornstarch

    Instructions

    • In a small bowl, whisk together the stir fry sauce ingredients until well-combined and set it aside.
    • Heat the oil in a large skillet or wok over medium-high heat. Once hot, cook your protein of choice and then transfer to a covered bowl to keep warm.
    • Now add the frozen vegetables (straight from the freezer, don’t thaw first) and cook them for 5-8 minutes, stirring frequently so all the vegetables defrost evenly.
    • Pour in the sauce and stir to coat the vegetables. Continue cooking until the sauce has thickened, about 2 minutes. Add the cooked protein back into the skillet and toss to combine. Serve with cooked rice or noodles.

    Notes

    SUBSTITUTIONS & VARIATIONS:
    No maple syrup? - you can also use honey or brown sugar.
    No rice vinegar? - sub lime juice.
    No tapioca starch? - use cornstarch or arrowroot.
    No red pepper flakes? - use sriracha or omit it completely.
    Make it gluten-free - use low-sodium Tamari or coconut aminos (soy-free).
    Make it vegan - use vegetable broth and tofu or edamame for your protein.
    Instead of stir-fry sauce - use peanut sauce, vegan oyster sauce, or carrot ginger dressing.

    More Gluten-Free Recipes

    • Almond Ricotta
    • A spoonful of homemade granola oat butter on top of a jar.
      Granola Butter (Nut-Free, Oat Spread)
    • A bowl of homemade spicy honey mustard.
      Spicy Honey Mustard
    • A platter of roasted carrots and dates with chopped pistachios.
      Roasted Carrots and Dates With Pistachios

    Reader Interactions

    Rate & Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Lindsey. My goal is to teach you how to become a better cook, rely less on recipes, and be more adaptable in the kitchen depending on what's in season, in your pantry, or to fit your dietary needs. All recipes are dairy-free but come with a "make it your way" substitution section to get you started.

    More about me →

    Spring Recipes

    • A large bowl of potato and asparagus salad with roasted garlic dressing.
      Potato Asparagus Salad With Roasted Garlic Vinaigrette
    • A loaf of carrot cake cut with a couple of slices in the front.
      Carrot Cake Loaf With Zesty Citrus Glaze
    • Lavender Lemonade
    • Sautéed Garlic Scapes with squeezed lime
      Sautéed Garlic Scapes with Smoked Sea Salt and Lime

    Popular Posts

    • A small bowl of spicy sushi mayo with a spoon.
      Japanese Spicy Mayo (For Sushi, Poke, And Beyond)
    • pouring vegan oyster sauce into a glass jar
      Vegan Oyster Sauce Recipe
    • What Goes With Spinach?
    • A short glass of overnight chia seed pudding topped with fresh fig slices and dukkah seasoning.
      Overnight Chia Seed Pudding

    Footer

    Get Started

    Capsule Pantry
    Cooking Basics
    Ingredient Pairings
    Substitutes

    Explore By Seasons

    Fall Recipes
    Winter Recipes
    Spring Recipes
    Summer Recipes

    Connect

    About
    Contact
    Subscribe
    Work With Me

    As an Amazon Associate I earn from qualifying purchases.

    Privacy policy. Disclaimer. Copyright © 2022 A Nourishing Plate LLC. ALL RIGHTS RESERVED.