Soy Curl Stir Fry

High-Protein Stir Fry with Soy Curls & Veggies | Part of the High-Protein, Low-Fat, Low-Cal Series

Looking for a lightning-fast, protein-packed dinner that’s kind to your blood sugar and low in fat and calories? This soy curl stir fry has your back. It’s bursting with texture, flavor, and nutrients—and it comes together in under 15 minutes without a drop of oil.

This recipe is part of my ongoing series of quick, simple meals that support steady energy, weight loss, and overall health. I’m sharing several days’ worth of recipes that check all the boxes: blood sugar-friendly, high in plant-based protein, low in fat and calories, and easy to prep. I’ll also be releasing a 2-week meal guide soon with even more meal ideas, prep tips, and shopping lists.

Soy Curl Stir Fry (Plant-Based, High Protein)

Ingredients:

• 2 cups Butler soy curls (dry)

• 2 (16 oz) bags Member’s Mark or other frozen stir fry vegetables

• 2 cups Thrive freeze-dried mushrooms

• Thrive Chef’s Choice seasoning (to taste)

• Soy sauce (to taste)

Instructions:

1. Refresh the soy curls: Place them in a bowl and cover with water for exactly 7 minutes. Drain well.

2. Refresh the mushrooms: Add them to a small bowl with about 1/2 cup of water and let them soften.

3. Heat a large skillet over medium heat (no oil needed).

4. Add the refreshed soy curls to the skillet and cook for about 3 minutes, stirring occasionally.

5. Add the frozen vegetables and the refreshed mushrooms to the skillet.

6. Stir everything together and cook until the veggies are warmed through and the excess liquid has mostly evaporated. Be careful not to overcook—the vegetables should stay crisp-tender.

7. Season to taste with Chef’s Choice seasoning and soy sauce.

   
   

This dish is incredibly versatile—you can use any veggie mix you have on hand, and it tastes great as-is or served over brown rice, quinoa, or cauliflower rice. Our favorite combo is with brown basmati rice with a fruit on the side and salad if you have time.  The soy curls offer a satisfying, meaty texture with a great protein boost, while the mushrooms add depth, umami, and powerful nutrients.

It’s quick, flavorful, and perfect for meal prep. Give it a try, and stay tuned for more recipes in this series—plus the full 2-week meal guide that makes eating healthy easier than ever.

Have a favorite stir fry combo or seasoning? Let me know in the comments or come share in our Facebook group!