This oil-free stir fry sauce is packed with savory flavors and features wholesome ingredients like tamari, coconut aminos, rice vinegar, garlic, ginger, and ground mustard for a basic stir fry sauce that is versatile and delicious.
The low calorie stir fry sauce is a must-have for anyone looking to enjoy flavorful, satisfying meals while supporting fat loss. Unlike traditional stir-fry sauces that are loaded with oil and sugar, this oil free stir fry sauce is made with low calorie and refined sugar free ingredients to enhance your dishes without excess calories.
Plus, it’s a healthy vegan stir fry sauce that’s easy to make and perfect for creating balanced, nutrient-rich stir fries with vegetables, protein, and whole grains. Whether you’re following a vegan stir fry sauce recipe for a plant-based meal or simply looking for a light, flavorful alternative, this sauce is a game-changer for healthy eating.
If you like a little heat, add some red pepper flakes and enjoy the tasty sauce in a variety of stir-fries mixed with vegetables, protein of your choice, and whole grains such as rice or quinoa for a diabetic-friendly stir fry.
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The main ingredients in the oil free stir fry sauce are gluten free tamari and coconut aminos with rice vinegar and spices to yields the perfect balance between salty and naturally sweet from coconut aminos. The coconut aminos is a diabetic-friendly sauce that makes an easy and good stir fry in no time.
The combination of oil and refined sugar is among the worst foods for people with diabetes, yet making a veggie stir fry with fresh vegetables is fantastic for people with diabetes; thus, I wanted to make a diabetic stir fry sauce recipe without oil and refined sugar. Coconut aminos is excellent to use in a sugar-free stir fry sauce as it has a natural sweetness to counter the salt from the gluten-free tamari.
It’s such an easy stir-fry sauce recipe with a slightly tangy flavor from the rice vinegar. The delicious stir-fry sauce comes together in 5 minutes and can be stored in the fridge for up to 2 weeks.
Ingredients for the Diabetic Stir Fry Sauce Recipe:
- 2 tbsp tamari
- 1/2 cup coconut aminos
- 1 tablespoons rice vinegar
- 1 tsp garlic powder
- 1 tsp ginger powder
- 1 teaspoon ground mustard
- 1/2 tsp red chili flakes
- cracked black pepper to taste
- 1 tsp liquid smoke (optional)
How to Make the Sugar Free and Oil Free Stir Fry Sauce
- Prepare Your Ingredients: Gather all the ingredients and have them measured and ready to go. This will make the cooking process smooth and efficient.
- Mix the Liquid Base: In a bowl, combine the tamari, coconut aminos, and rice vinegar. This trio forms the flavorful and salty base for this delicious sauce.
- Add the Spices: Stir in the garlic, ginger, mustard powder and chili flakes then season with cracked pepper to taste. These aromatic ingredients will infuse the sauce with a delightful depth of flavor. Add in the liquid smoke if you like a bit of a smoky BBQ flavor.
- Whisk Well: Use a whisk to thoroughly combine all the ingredients. Alternatively you can place all ingredients into a mason jar, then give it a good shake with the lid on.
- Marinate or Cook Directly: You can use this flavorful stir-fry sauce as a marinade for your protein or add it directly to your stir-fried vegetables when cooking. I like to use it when sauteing vegetables then save some to drizzle on top of my dinner plate with rice and tofu.
- Enjoy Your Oil-Free Stir Fry: Use this versatile sauce to cook your favorite vegetables, proteins, or tofu. Save some of the oil free stir fry sauce over rice or quinoa for a complete and satisfying meal.
- Storage: If you have any leftovers or don’t want to use the sauce immediately, store it in an airtight glass container in the fridge, such as a Mason jar, where it should last for at least two weeks.
Tips and Substitutions
I used ground ginger and garlic powder as it’s super quick and easy, but you can use fresh garlic cloves and fresh ginger finely minced to make an extra flavorful sauce.
Regular soy sauce or a low-sodium soy sauce can be used instead of the gluten-free tamari. I prefer gluten-free tamari, but the flavors are similar and can be swapped.
Lemon juice can be used instead of rice vinegar to add the perfect tang.
If you want to sweeten the sauce, you can add some coconut sugar or maple syrup. Erythritol is a diabetic-friendly sweetener that can also be used as a sweetener.
This oil free stir fry sauce made with simple ingredients is a fantastic alternative for those looking to cut down on added sugars and oil without sacrificing flavor. It’s a great all-purpose sauce that you can customize to suit your taste preferences to create any kind of stir-fry dishes that are healthy and delicious!
Making your own homemade stir fry sauce is a great way to ensure you are not consuming nutrient-deficient oils and sugar, which are among the worst foods for people with diabetes. I like to make a complete meal by sauteing vegetables such as carrots, green beans, bell peppers, and bok choy with tofu or chicken that is served with rice or quinoa.
With this healthy vegan stir fry sauce, you can enjoy guilt-free, delicious meals that promote fat loss without sacrificing taste. This simple, low calorie stir fry sauce is perfect for meal prep and can be used in endless ways, from marinating tofu to drizzling over steamed vegetables. Packed with bold flavors and healthy ingredients this oil free stir fry sauce will become a staple in your kitchen for creating light, nutritious, and satisfying meals!
It’s one of my favorite stir-fry recipes made with healthy ingredients. Be sure to save some of the sauce for drizzling over your entire dish :) You could also use this sauce to fry up a green bean and broccoli stir fry which are among the best foods to lower blood sugar levels.
This oil free stir fry sauce is found in my Oil Free Dressings, Dips and Sauces E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe book binder.
Oil Free Stir Fry Sauce – Sugar Free, Easy & GF
Equipment
- 1 bowl and fork
Ingredients
- 2 tbsp tamari
- ½ cup coconut aminos
- 1 tbsp rice vinegar
- 1 tsp garlic powder
- 1 tsp ginger powder
- 1 tsp ground mustard
- ½ tsp chili flakes
- cracked pepper to taste
- ½ tsp liquid smoke (optional)
Instructions
- Measure all ingredients into a bowl and whisk with a fork.
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