Weight-Loss Friendly Budget Stir Fry That Actually Fills You Up
Can you really make a satisfying stir fry that helps with weight loss AND doesn’t break the bank?
I’ve been wrestling with this question since I started EatHealthier.co.uk. Too many “healthy” recipes leave you hungry an hour later, while budget meals often pack on pounds.
This weight-loss friendly stir fry recipe solves both problems. I’ve tested it dozens of times with my family, tweaking portions and ingredients until we found the sweet spot between filling, nutritious, and genuinely affordable.
KEY INFO
Total Cost: £6-£10 ($8-$14) for entire meal
Cost per portion: £1.50-£2.50 ($2.00-$3.50)
- Chicken/tofu: £1.00-£1.20 ($1.00-$1.50)
- Vegetables: £0.60 ($0.75)
- Sauce ingredients: £0.20 ($0.25)
- Optional rice: £0.30 ($0.40)
Prep time: 10-15 minutes
Cook time: 10-15 minutes
Total time: 20-30 minutes
Servings: 4 generous portions
Difficulty: Easy (perfect for beginners)
Dietary tags: Easily adaptable for vegetarian, vegan, gluten-free, dairy-free, low-carb
Price level: Very inexpensive
EQUIPMENT NEEDED
Essential:
- Large non-stick pan or wok
- Sharp knife and chopping board
- Measuring spoons
- Mixing bowl for sauce
Money-saving alternatives:
- Any large frying pan works instead of a wok
- Use pre-minced garlic from a jar (costs more but saves time)
- Buy pre-chopped vegetables if they’re on clearance
INGREDIENTS
Listed in order of use – serves 4
Protein:
– 450g (1 lb) chicken breast, diced OR 400g (14 oz) firm tofu, cubed
[Turkey thigh, prawns, or even scrambled eggs work as cheaper alternatives]
Vegetables:
– 3-4 cups broccoli florets (about 300g/10 oz)
– 2 medium carrots, sliced diagonally
– 1 red bell pepper, strips OR green pepper (cheaper option)
– 1 small onion, sliced (optional but adds flavour)
[Substitute cabbage, courgette, or frozen mixed veg based on sales]
For the sauce:
– 3 tbsp soy sauce (45ml) [use tamari for gluten-free]
– 2 tsp fresh ginger, minced [or 1 tsp ground ginger]
– 3 cloves garlic, minced
– 1½ tbsp cornflour (cornstarch)
– 3 tbsp water
– 2 tsp sesame oil (optional but worth it)
– Pinch of red pepper flakes (to taste)
For cooking:
– 2-3 tbsp vegetable oil
Optional garnishes:
– 2 spring onions, sliced
– 1 tsp sesame seeds
– Fresh coriander
METHOD
- Mix your sauce first.
Whisk together soy sauce, water, cornflour, ginger, garlic, and sesame oil in a small bowl. Set aside – you’ll need this ready when things move fast. - Prep everything before you start cooking.
Cut all vegetables into similar-sized pieces so they cook evenly. Dice chicken into bite-sized chunks. - Heat 1 tablespoon oil in your largest pan over medium-high heat.
Cook chicken until golden and cooked through (internal temperature 74°C/165°F) – about 4-5 minutes. Remove chicken to a plate. - Add remaining oil to the same pan.
Toss in the harder vegetables first – broccoli and carrots. Stir-fry for 2-3 minutes until bright green and just tender. - Add softer vegetables.
Bell pepper and onion go in now. Cook another 2 minutes – vegetables should be crisp-tender, not mushy. - Return chicken to pan.
Pour in your prepared sauce. Stir constantly for 1-2 minutes until sauce thickens and coats everything glossy. - Serve immediately.
Over rice, quinoa, or eat as-is for lower carbs. Garnish with spring onions and sesame seeds if using.
CRUCIAL TIPS
Money-saving strategies:
- Buy chicken thighs instead of breast – cheaper and more flavourful
- Use whatever vegetables are on offer – this recipe adapts to anything
- Make double portions and freeze half for busy weeknights
- Skip expensive sauces – this basic version tastes better than takeaway
Success secrets:
- Don’t overcrowd the pan – cook in batches if needed or vegetables will steam instead of stir-fry
- Keep vegetables moving – constant stirring prevents burning and ensures even cooking
- Have everything ready before you start – stir-frying happens fast
- Taste and adjust – add more soy sauce if needed, but start with less
Storage and scaling:
- Refrigerate leftovers up to 4 days – reheat in pan with splash of water
- Double recipe easily but don’t overcrowd pan
- Freezes for 2 months though vegetables soften slightly
Common mistakes to avoid:
- Cooking vegetables too long (they go limp and lose nutrients)
- Adding sauce too early (makes vegetables soggy)
- Using too high heat with crowded pan (burns garlic, steams vegetables)
Brilliant variations:
- Vegan version: Use firm tofu or tempeh, check soy sauce is vegan
- Extra low-carb: Add mushrooms and cabbage, skip rice entirely
- Protein boost: Scramble 2 eggs right into the stir-fry
- Seasonal swaps: Summer squash, snap peas, green beans – whatever’s cheapest
When I first started making this recipe, I was skeptical that something so simple could be genuinely satisfying. The secret is the ratio – plenty of vegetables for volume and nutrients, enough protein to keep you full, and just enough sauce to make it taste incredible without adding empty calories.
My family now requests this over expensive takeaway, and I love that it costs a fraction of the price while actually helping with our health goals. The best part? You can adapt it to whatever’s in your fridge or on sale at the supermarket.
This isn’t just another “healthy” recipe that leaves you reaching for snacks an hour later. It’s a proper meal that happens to support weight loss while keeping your budget intact.
