Gluten Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto) (2024)

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 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.

Gluten Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto) (3)

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 firstand 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 . 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.

Gluten Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto) (4)

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!

Gluten Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto) (5)

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.

This post contains affiliate links, thank you for your support of Prep Dish!

Gluten Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto) (6)
Gluten Free Stir Fry Sauce Recipe (Paleo, Gluten Free, Keto) (2024)

FAQs

Why is soy sauce not Paleo? ›

Soy sauce shouldn't be used on Paleo because it's derived from soy, and soy isn't one of the Paleo approved foods. Plus it's loaded with the kind of sodium you want to avoid while on the Paleo diet. It's better to use coconut aminos instead.

Is G Hughes sugar free stir fry sauce gluten free? ›

Flavored with a unique blend of spice and sweetness, and completely sugar and gluten free!

What is a Whole30 substitute for soy sauce? ›

A Whole30-compatible substitute is Coconut Secret Coconut Aminos, Big Tree Farms Coconut Aminos, or Thrive Market Coconut Aminos. It tastes just like soy sauce!

How long can you store homemade stir fry sauce? ›

You can make a homemade stir fry sauce and store it in the fridge for a week, so don't worry if you made too much, just save it for another delicious stir fry later in the week.

What is a paleo substitute for soy sauce? ›

Coconut aminos have become popular with people following the Paleo and Whole30 diet because those diets don't allow soy. Coconut aminos have far less sodium than soy sauce—90 mg per teaspoon compared to 290 mg in soy sauce.

Why is tofu not paleo? ›

No Tofu is not paleo. Tofu is made from soybeans, soybeans are legumes, and legumes are not part of the Paleo Plan. Thus, tofu is not part of the Paleo Plan. Soybeans contain some plant estrogens and phytic acid, both of which the Paleo Plan generally discourages.

Is Panda Express Kung Pao stir fry sauce gluten free? ›

This product has 1 ingredient with gluten and 3 ingredients that may have gluten.

What sauce from the Chinese is gluten free? ›

Hoisin Sauce: Find a gluten-free equivalent such as Lee Kum Kee GF Hoisin. Sweet Bean Sauce, Chee Hou Sauce, Ground Bean Sauce: Substitute a gluten-free hoisin sauce such as Lee Kum Kee GF Hoisin. Note that you may have to adjust the sweetness level of the recipe, as hoisin is quite sweet.

Is G Hughes BBQ sauce keto friendly? ›

G Hughes smokehouse sugar free original BBQ sauce

This sugar-free barbeque sauce contains sucralose, which is keto-friendly, but if you prefer to avoid artificial sweeteners, you'll want to skip it. Some reviewers suggest that it's a bit mild and like to add things like Dijon mustard and chipotle powder.

Why is tofu not allowed on Whole30? ›

Glucono Delta Lactone (GDL) is an additive found in some brands of tofu, mostly in the silken texture. It is described as “a coagulant derived from non-GMO corn starch”. Since corn is not allowed on Whole30 (regular and plant-based) it is up to your discretion to avoid tofu with GDL or not.

What is a Paleo substitute for coconut aminos? ›

But if you find yourself out of coconut aminos and need to substitute something, you can use soy sauce or tamari (tamari is a gluten-free option). You can also try liquid aminos. Braggs Liquid Aminos is gluten-free, but it is made with soy.

What is a keto alternative to soy sauce? ›

If you want a clean keto soy sauce alternative, you do have a few choices: Coconut aminos – This is the closest low carb soy sauce you can use. Since it comes from fermented coconut sap, it will contain a small amount of natural sugar — so if you track carbs closely, use in moderation.

Can I eat 5 day old stir-fry? ›

After 3 to 4 days, germs, also called bacteria, may begin to grow in refrigerated leftovers. This growth increases the risk of food poisoning, also called foodborne illness. Bacteria typically don't change the taste, smell or look of food.

How do you make stir-fry taste like a restaurant? ›

Aromatic ingredients like garlic, ginger, green onions, chilies and spices. These ingredients are typically added to the oil first to infuse it with flavor. You won't need much; a few teaspoons to a tablespoon of total aromatic ingredients per person adds a serious amount of flavor.

Can you substitute white sugar for brown sugar in stir fry sauce? ›

But, I do think the flavor of the sesame oil adds to this recipe. If you don't have rice vinegar and don't want to buy it, you can use apple cider vinegar. I like the sweetness of rice vinegar, but ACV will work well too. Instead of brown sugar, you could use granulated white, honey, or maple syrup.

Why is soy sauce inflammatory? ›

MSG – Asian foods, particularly those using soy sauce, often contain monosodium glutamate (MSG), which can trigger inflammation. It's also common in some fast foods, canned soups and salad dressings.

Can you eat soy on a paleo diet? ›

No soy is not paleo. Why is Soy not paleo? Soy is a legume. Put simply legumes were not consumed by our ancestors, thus our bodies are not genetically adapted to digest them properly.

Is soy allowed on the paleo diet? ›

Long story short, no. Soy would be considered a legume, which is not a part of the paleo diet.

Why is soy sauce low Fodmap? ›

Soy sauce is made using fermented soybeans. It is possible that the fermentation process reduces the oligosaccharides in the soybeans, which is why the soy sauce is low FODMAP. Soy sauce is low FODMAP in 2 tablespoon serves (2).

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