Healthy Low Calorie Stir Fry Sauce

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Ready in just 15 minutes, you’ll love the versatility and deliciousness of my low calorie stir fry sauce! Made with soy sauce, miso, a touch of sesame oil, and lots of garlic and ginger, you can use it to make a tasty stir fry or as a dipping sauce. My healthy stir fry sauce helps you create a delicious homemade meal with very little effort!

I love making an easy stir fry recipe on busy weeknights. It’s fast and flavorful, while still being filling and nourishing. However, the problem is that there aren’t many good stir fry sauces at the store. Most are loaded with added sugar, GMO ingredients, and preservatives.

That’s why I decided to create a healthy stir fry sauce with no sugar! It’s full of flavor and comes together quickly with just a few simple ingredients. Plus, it’s not only easy to make but also a great way to get kids to eat their veggies – a win-win!

I’m so excited to share this recipe with all of you! I promise your whole family will love this simple sauce as much as mine does.

Latest Recipe Video!

🥘 Ingredients

My healthy Asian sauce comes together with very basic ingredients found at any grocery store! Check out the recipe card at the bottom of this post for nutritional information and full recipe measurements.

Vegetable Broth: I use vegetable broth to create the base of my sauce. Feel free to use vegan chicken broth or regular chicken stock if you’re not plant-based.

Soy Sauce & Miso Paste: These two ingredients add umami flavor and a touch of savory saltiness that enhances the overall taste of the sauce. I used red miso but you can use any type of miso you like. It’s also possible to substitute soy sauce for coconut aminos or tamari. Note: I don’t add any extra salt to this sauce, the soy sauce and miso combination should be enough!

Garlic & Ginger: Together these aromatic ingredients give my sugar-free stir fry sauce loads of flavor. I mince fresh ginger and 3 cloves of garlic for a bold taste. You can make it extra garlicky with some garlic powder, too.

Green Chili: Finely diced green chili gives the sauce a touch of heat. Just omit the chili if you don’t like spicy food. I’ll also omit this ingredient if I’m making this for kids or anyone sensitive to spice.

Sesame Oil: For the most flavor, I love using toasted sesame oil. If you’re not a fan of sesame use a neutral oil like avocado oil. 

Fish Sauce: Typically made from salted anchovies, krill, or other fish, fish sauce is a classic ingredient in many stir fry sauce recipes. However, I have found vegan fish sauce in some stores, or I’ve also used tamari or vegan oyster sauce instead with good results.

Arrowroot Powder: I use a combination of arrowroot and water to form a slurry to thicken the sauce. Cornstarch and tapioca starch will also work. 

🔪 How To Make Healthy Stir Fry Sauce

Making homemade stir fry sauce without sugar is extremely easy. It’s a totally foolproof recipe with only a few simple steps and a couple of minutes required. 

Check out my video below to see how this low calorie Asian sauce comes together step-by-step.

Form the Base: To begin, I put all the ingredients into a saucepan except for the arrowroot powder. Then I whisk everything together until fully combined and smooth.

Cook the Sauce: I heat the sauce mixture over medium-high heat and bring it to a boil. Next, I reduce the heat and let it simmer for 5 minutes.

Add The Slurry: First, I mix the arrowroot powder with 1 tablespoon of water in a small bowl to form a slurry. Then I pour the slurry into the sauce while constantly whisking to ensure there are no lumps. I continue to stir the sauce and let it cook until the desired thickness is achieved.

Store Or Serve: When done, I remove the sauce from the heat. Then I store it in a glass jar to be used later or pour it over stir-fry vegetables and serve immediately.

📖 Variations 

Low-Sodium: To make a low sodium stir fry sauce, use low-sodium soy sauce and fish sauce, and reduce the miso paste.

Gluten-Free: Soy sauce contains gluten but if you swap that ingredient with a gluten free option like tamari or coconut aminos then the recipe is totally gluten free. For the most authentic flavor, I like using gluten free Bragg’s Liquid Aminos.

Soy-Free: If you are soy-free, swap the soy sauce for liquid aminos or coconut aminos. I promise, this swap works seamlessly. You will achieve the same great flavor, without any soy. 

Vegan: When I need to make a vegan stir-fry sauce, I’ll use a vegan fish sauce in place of the regular fish sauce. You can also skip this ingredient altogether. 

Fat Free: If you want to make a totally fat free stir fry sauce all you have to do is omit the oil. This variation is also the lowest calorie stir fry sauce. 

Add Sweetness: My recipe is sugar-free, but you can easily add a little maple syrup or brown sugar for sweetness, which will also help thicken the sauce. To keep this a low sugar Asian sauce, be sure to add only a small amount.

Spicy: Spice up my healthy Chinese sauce with some red pepper flakes, cayenne pepper, or your favorite hot sauce.

Peanut Sauce: Add a little peanut butter to the sauce for a boost of peanut-y flavor that pairs well with many Asian dishes.

Honey Garlic: Blend in a touch of honey (or my vegan honey) and extra garlic to make the best honey garlic chicken stir fry or veggie stir fry!

Tangy Flavor: For an extra tangy flavor, add a splash of rice vinegar or apple cider vinegar.

🍽 Serving Suggestions

This is the best low calorie stir fry sauce to have on hand because you can use it in so many different ways! Its versatility makes it a staple in my kitchen, whether I’m preparing a quick weeknight stir fry or looking to add a flavorful touch to my favorite dishes.

How To Make A Stir Fry

So you have your yummy homemade sauce, but now what? It’s very easy to make a stir fry with my sauce. Here are the simple steps:

Cook The Protein: If I’m using a protein, I always cook it first. I start by heating a tablespoon of olive oil in a large skillet or wok over medium-high heat, and then add my protein of choice, such as tofu. I cook the protein until it’s fully cooked, then remove it from the wok and set it aside.

Cook The Vegetables: In the same skillet, I add another small amount of oil if needed. Then I add my veggies and sauté them until they are tender-crisp, stirring often to ensure they cook evenly and don’t stick to the pan. Some of the best vegetables I like for stir frying include snap peas, baby corn, cabbage, carrots, bok choy, green onions, bell peppers, snow peas, green beans, and broccoli.

Add The Sauce And Serve: To finish, I return the cooked protein to the wok with the vegetables and pour my low calorie stir fry sauce over the mixture. Next, I toss everything together to coat evenly and let it cook for another 1-2 minutes to heat through and blend the flavors. Then, I serve my stir fry with steamed white or brown rice, cauliflower rice, quinoa, or with noodles. Note: My sauce also goes well with my frozen vegetable stir fry in place of red curry sauce or in my Thai basil eggplant stir fry!

Other Ways To Serve

With Noodles: One of my favorite ways to use this healthy stir fry sauce is mixed with rice noodles. It’s also amazing drizzled over my tofu broccoli with sesame noodles.

As A Dipping Sauce: It’s an excellent dipping sauce for these air fryer tofu nuggets, vegan egg rolls or vegetarian wontons. You can also use it as a sauce on the side like for my vegetarian egg roll in a bowl.

As A Marinade: I often use my low calorie stir fry sauce as a marinade for these tofu skewers. It could also work with tempeh and portobello mushrooms.

🫙 Storage Directions

Fridge: Store your low cal stir fry sauce in an airtight container or mason jar in the refrigerator. It will keep well for up to 7 days. Just make sure the sauce is completely cooled before sealing the container.

Freezer: If I’m making a big batch, I like to freeze the sauce. You can pour it into an airtight container or pour it into ice cube trays and freeze until solid. Once frozen, transfer the sauce cubes to a freezer-safe zip-top bag or container. The sauce can be stored in the freezer for up to 3 months.

Reheating: To reheat, transfer the desired amount of sauce to a small saucepan and warm over medium heat until heated through, stirring occasionally. If the sauce is not frozen, you can also add it directly to your stir fry and heat everything together.

❓Recipe FAQs

📋 Recipe Card