You’ve likely been in this situation: it’s 6:30 p.m., your stomach is grumbling, and the fridge holds nothing particularly exciting. You want something satisfying, nutritious, and—most importantly—fast. That’s where this Healthy Stir-Fry with Ground Meat, Vegetables, and Brown Rice saves the day.
Not only does this dish take just 25 minutes from start to finish, but it also delivers on everything you care about: flavor, nutrition, and simplicity. Whether you’re prepping for the week ahead, feeding a hungry family, or cooking just for yourself, this stir-fry makes healthy eating feel effortless. Indulge in gourmet dining at home with our Baked Spinach Mushroom Quesadillas
🥗 Why This Stir-Fry Will Become Your Go-To
If you’ve been hunting for a dependable weeknight dinner, you’ve found it. This stir-fry isn’t just healthy—it’s versatile and surprisingly comforting. Here’s why it’s a recipe worth bookmarking:
✅ It’s Speedy and Simple
You don’t need to marinate, soak, or bake anything in advance. From fridge to fork, this meal takes under half an hour.
- Total Time: 25 minutes
- Prep: 10 minutes
- Cook: 15 minutes
✅ It’s Nutritious and Balanced
This isn’t just a stir-fry—it’s a macro-balanced meal. You get a hearty helping of lean protein, fiber-rich vegetables, and whole grains.
- Protein: Lean ground meat (beef, turkey, or chicken)
- Fiber: Shredded carrots, cabbage, and onions
- Complex Carbs: Brown rice for long-lasting energy
✅ It’s Customizable to Your Taste and Diet
Vegan? Gluten-free? Watching sodium or calories? You can tweak this stir-fry to fit any dietary need without sacrificing taste.
🧂 Ingredient Breakdown: Everything You Need to Get Started
To make your prep easier, here’s a clear overview of everything you’ll need. If you’re into meal prep or batch cooking, this ingredient list doubles or even triples beautifully.
Main Ingredients
| Ingredient | Amount |
|---|---|
| Avocado oil | 1 tablespoon |
| Ground meat (beef/turkey/chicken) | 1 lb |
| Kosher salt | 1/4 teaspoon |
| Black pepper | 1/4 teaspoon |
| Yellow onion, diced | 1/2 medium |
| Green onions, chopped | 2 whole |
| Fresh ginger, grated | 1 tablespoon |
| Shredded carrots | 3/4 cup |
| Shredded cabbage | 2 cups |
| Cooked brown rice | 1.5 cups or 1 bag frozen |
| Garnish (sesame seeds, green onions) | As desired |
| Optional sauces (sweet chili, chili onion crunch) | To taste |
For the Stir-Fry Sauce
| Sauce Ingredient | Amount |
|---|---|
| Low-sodium soy sauce | 1/2 cup |
| Water | 3 tablespoons |
| Garlic, minced | 3 cloves |
| Honey | 2 teaspoons |
| Sesame oil | 1 teaspoon |
| Sriracha or chili crunch | 1 teaspoon |
🍳 Step-by-Step: How to Make Healthy Stir-Fry with Ground Meat and Brown Rice
You don’t need to be a professional chef to whip this up. Follow these simple steps and you’ll have dinner ready faster than your favorite takeout spot.
1. Whisk the Sauce
Before anything else, mix your sauce ingredients in a bowl. This gives the flavors time to blend while you cook the rest.
- Combine soy sauce, water, minced garlic, honey, sesame oil, and sriracha or chili crunch.
- Set aside.
2. Brown the Ground Meat
- Heat avocado oil in a large skillet or wok over medium-high.
- Add the ground meat and break it apart with a spoon.
- Sprinkle with salt and pepper.
- Once browned (about 6–8 minutes), drain excess fat if needed.
3. Cook the Aromatics and Veggies
- Toss in the diced yellow onion, green onions, grated ginger, and shredded carrots.
- Sauté until tender and fragrant (about 3–4 minutes).
4. Add the Cabbage and Rice
- Add the shredded cabbage and stir-fry for 1 minute.
- Stir in the cooked brown rice.
- Pour in your prepared sauce and mix thoroughly.
- Cook another 4–5 minutes, letting the flavors absorb into every grain.
5. Garnish and Serve
- Top with sesame seeds and more green onions.
- Drizzle with sweet chili sauce or chili onion crunch for an extra kick.
- Serve hot and enjoy!
🍴 Nutritional Breakdown (Per Serving)
This meal is designed to be as satisfying as it is smart. Here’s what you’re getting in every portion:
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 350 kcal |
| Protein | 25–30g |
| Carbs | 30–35g |
| Fat | 10–12g |
| Fiber | 5–7g |
🛠️ Customization Tips: Make It Work for You
If you’re looking to make this recipe your own, these simple swaps and upgrades will help tailor it to your cravings or dietary needs.
Protein Swaps
- Ground pork or lamb for more richness
- Firm tofu, tempeh, or plant-based ground for a vegetarian option
- Shrimp or thinly sliced beef for a seafood twist
Veggie Additions
- Bell peppers, broccoli, snap peas, or zucchini
- Add spinach or kale at the end for added greens
- Frozen stir-fry vegetable blends work in a pinch
Flavor Enhancers
- Add rice vinegar or lime juice for brightness
- Mix in a splash of hoisin sauce or teriyaki for sweetness
- Spice it up with chili flakes or more sriracha
🧊 Meal Prep & Storage: Save Time All Week
This stir-fry is ideal for prepping ahead and storing for later. Here’s how to do it right.
Meal Prep Guidelines
- Portion into individual containers for easy grab-and-go meals.
- Add a splash of sauce to each serving to keep it moist.
Storage Tips
- Fridge: Lasts up to 4 days in airtight containers.
- Freezer: Freeze up to 2 months. Reheat with a bit of water or sauce to revive texture.
❓ FAQ: Healthy Stir-Fry with Ground Meat, Vegetables, and Brown Rice
Can I use white rice instead of brown rice?
Yes, you can! Brown rice offers more fiber and nutrients, but white rice cooks faster and works just as well.
Is this stir-fry gluten-free?
To make it gluten-free, substitute low-sodium tamari or coconut aminos for the soy sauce.
Can I use frozen vegetables?
Absolutely. Frozen stir-fry mixes or frozen diced onions and carrots are great time savers. Just watch for excess moisture.
How do I reheat this without drying it out?
Reheat gently on the stove with a splash of water or extra sauce, or use a microwave with a damp paper towel over your container.
Can I double this recipe?
Definitely. This recipe scales beautifully and is perfect for feeding a crowd or stocking your freezer.
✅ Final Thoughts: A Stir-Fry That Works as Hard as You Do
With so many recipes out there that either take too long, taste bland, or leave you hungry an hour later, it’s refreshing to find one that does the opposite.
This Healthy Stir-Fry with Ground Meat, Vegetables, and Brown Rice is the kind of recipe that becomes a regular in your rotation. It’s fast enough for weeknights, hearty enough for meal prep, and flexible enough to make it your own.
Print
Healthy Stir-Fry with Ground Meat, Vegetables, and Brown Rice: A Quick, Wholesome Dinner You’ll Love
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
- Easy healthy stir-fry with ground meat, veggies, and brown rice—perfect for meal prep or weeknight dinners.
Ingredients
- 1 tablespoon avocado oil
- 1 lb lean ground beef, turkey, or chicken
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/2 yellow onion, diced
- 2 green onions, chopped
- 1 tablespoon fresh ginger, grated (or use frozen cubes)
- 3/4 cup shredded carrots
- 2 cups shredded cabbage
- 1 bag frozen brown rice or 1 1/2 cups cooked brown rice
- Sesame seeds and green onion for garnish
- Sweet chili sauce and chili onion crunch (for serving)
- Sauce:
- 1/2 cup low-sodium soy sauce
- 3 tablespoons water
- 3 cloves garlic, minced
- 2 teaspoons honey
- 1 teaspoon sesame oil
- 1 teaspoon sriracha or chili onion crunch
Instructions
- Make the Sauce:
- In a small bowl, whisk together the soy sauce, water, garlic, honey, sesame oil, and sriracha or chili onion crunch. Set aside.
- Cook the Meat:
- Heat the avocado oil in a large skillet over medium heat. Add the ground meat, breaking it up with a spoon or meat masher. Season with salt and pepper. Once browned, add the ginger, yellow onion, green onions, and shredded carrots. Stir and cook for 3-4 minutes until the vegetables are tender.
- Add the Cabbage and Rice:
- Stir in the shredded cabbage and cook for an additional 1 minute. Add the cooked rice and pour the sauce over the mixture. Stir to combine and continue cooking for about 5 minutes until the cabbage is tender and the rice is heated through.
- Serve:
- Garnish with sesame seeds and green onions. Drizzle with sweet chili sauce and chili onion crunch to taste. Serve hot.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Nutrition
- Serving Size: 4 servings
- Calories: 350 kcal per serving
Keywords: #HealthyStirFry #GroundMeatRecipes #BrownRiceMeals #QuickDinner #EasyHealthyMeals #MealPrep #VegetableStirFry #FlavorfulSauce