Baked Stir Fry Vegetable Recipe for Easy Healthy Meals

Stir fry vegetables are a staple in many kitchens, cherished for their vibrant colors, fresh flavors, and nutritional benefits. However, traditional stir frying requires constant attention and quick cooking over high heat, which isn’t always convenient for busy weeknights.

Enter the baked stir fry vegetable recipe—a delicious and effortless way to enjoy your favorite stir fry flavors without the fuss of stovetop cooking. By roasting these veggies in the oven, you get the perfect balance of tenderness and caramelization, enhancing their natural sweetness and texture.

This recipe is perfect for anyone looking to enjoy a healthy, colorful, and satisfying side dish or main course. It’s incredibly versatile, allowing you to swap in your favorite vegetables or add your preferred seasonings and sauces.

Plus, baking frees you up to prepare other dishes or relax while the oven does the work!

Why You’ll Love This Recipe

There are several reasons why this baked stir fry vegetable recipe will quickly become a favorite in your home:

• Easy and hands-off: Simply chop, toss, and bake—no need to stand by the stove or constantly stir.
• Healthy and nutritious: Packed with a variety of fresh vegetables, this dish is loaded with vitamins, fiber, and antioxidants.
• Flavorful: Roasting brings out the natural sweetness of vegetables, while a simple soy-ginger-garlic marinade adds that classic stir fry punch.
• Customizable: Use whatever vegetables you have on hand or want to highlight, making it perfect for seasonal cooking.
• Great for meal prep: Make a big batch and enjoy it throughout the week for quick lunches or dinners.

Ingredients

• 2 cups broccoli florets
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 medium zucchini, sliced into half-moons
• 1 cup snap peas, trimmed
• 1 cup sliced carrots
• 1 small red onion, sliced into thin wedges
• 3 cloves garlic, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon freshly grated ginger
• 1 tablespoon maple syrup or honey
• 1/4 teaspoon crushed red pepper flakes (optional, for heat)
• Salt and black pepper to taste
• 1 tablespoon toasted sesame seeds (for garnish)
• Chopped green onions (for garnish)

Equipment

• Baking sheet (preferably rimmed)
• Mixing bowl
• Measuring spoons
• Sharp knife and cutting board
• Oven mitts
• Spatula or tongs
• Grater (for ginger)

Instructions

1. Preheat your oven to 425°F (220°C). Line your baking sheet with parchment paper or lightly grease it for easier cleanup.
2. Prepare the vegetables: Wash and chop all your vegetables as described above. Try to keep the pieces roughly the same size for even cooking.
3. Make the marinade: In a mixing bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, grated ginger, minced garlic, and crushed red pepper flakes (if using).
4. Toss the veggies: Add all the chopped vegetables to the bowl with the marinade. Gently toss to coat every piece evenly with the flavorful sauce.
5. Arrange on the baking sheet: Spread the marinated vegetables out in a single layer on the prepared baking sheet. Avoid overcrowding to ensure they roast rather than steam.
6. Bake: Place the baking sheet in the preheated oven and roast for about 20-25 minutes, stirring halfway through to promote even browning. The vegetables should be tender and lightly caramelized.
7. Finish and garnish: Remove from the oven and transfer to a serving dish. Sprinkle with toasted sesame seeds and chopped green onions for that extra pop of flavor and texture.
8. Serve warm: Enjoy your baked stir fry vegetables as a side dish, over rice or noodles, or mixed into your favorite grain bowl.

Tips & Variations

For the best texture, make sure not to overcrowd the baking sheet. If necessary, roast in two batches.

• Add protein: Toss in cubed tofu, tempeh, or cooked chickpeas before baking to make it a complete meal.
• Change up the veggies: Try using mushrooms, cauliflower, green beans, or even eggplant to keep things interesting.
• Spice it up: Add a dash of Sriracha or chili garlic sauce to the marinade for a spicy kick.
• Make it gluten-free: Use tamari or coconut aminos instead of soy sauce.
• Use fresh herbs: Garnish with cilantro, basil, or mint for a fresh twist.

Nutrition Facts

Serving Suggestions

This baked stir fry vegetable dish is incredibly versatile and pairs well with a variety of meals. Here are a few ideas to make your meal complete:

• Serve over steamed jasmine or brown rice for a simple vegetarian bowl.
• Mix with cooked noodles and a drizzle of extra soy sauce or sesame oil for a quick noodle stir fry.
• Top grain bowls featuring quinoa, farro, or bulgur wheat with these vegetables and a sprinkle of nuts or seeds.
• Combine with tofu or tempeh for a protein-packed vegan dinner.
• Use as a filling for wraps or pita bread alongside some fresh greens and hummus.

For more delicious and healthy vegetable-based recipes, check out our Vegetarian Swiss Chard Recipes for Healthy Meals and Vegetable Alfredo Recipes for Creamy, Healthy Dinners. If you’re interested in easy slow cooker options, don’t miss our Veg Recipes for Slow Cooker: Easy, Tasty Meal Ideas.

Conclusion

Baking your stir fry vegetables is a fantastic way to enjoy a flavorful, nutritious, and hassle-free meal. This recipe combines the best of both worlds: the vibrant flavors and textures of stir fry with the ease of oven cooking.

Whether you’re a busy professional, a beginner cook, or simply looking to add more veggies to your diet, this baked stir fry is a winner.

With simple ingredients and minimal prep, you can create a dish that’s both visually appealing and delicious. Plus, its flexibility means you can tailor it to your tastes or what’s in season.

So next time you crave stir fry, try this baked version—you might just find your new favorite way to enjoy vegetables!

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