This Healthy Pork Stir-Fry comes together in minutes for a perfect weeknight meal. Tender pork tenderloin and crisp vegetables are tossed in a savory, light sauce that’s packed with flavor from fresh ginger, garlic, and orange juice.
Looking for more tasty recipes? Explore our collection of healthy pork recipes that are quick, budget-friendly, and designed for everyday cooking. From weeknight meals to special occasions, these dishes deliver flavor without extra time in the kitchen.
BONUS: We’ve also included instructions further down the page for how to make this stir fry using pork tenderloin, as well as making it in the oven and on the grill!
This pork stir-fry is a healthy choice because it relies on lean protein and a high volume of fresh vegetables. The stir-frying technique uses minimal oil to cook ingredients quickly, preserving nutrients and texture without adding unnecessary fat. The sauce is also low in sodium and sugar, getting its flavor from natural ingredients like fresh ginger and orange juice instead of heavy, pre-made marinades.
This article is for informational purposes only and is not a substitute for medical advice.
Yes — especially when made with lean protein and lots of vegetables. Stir fry is a great way to pack in nutrients without excess fat or sodium. Just be sure to use a lighter sauce and avoid deep-fried proteins or sugary glazes.
Lean cuts like pork loin and pork tenderloin are low in saturated fat and high in protein, making them a smart option for a low cholesterol pork chop recipe. Pork is also rich in B vitamins, selenium, and zinc.
The key is to slice the pork thinly against the grain and marinate it for at least 4 hours. Stir fry quickly over medium-high heat and avoid overcooking — pork can turn dry if it sits in the pan too long.
Overcrowding the pan is the biggest one — it causes steaming instead of searing. Also, not marinating long enough, using high-sugar sauces, or adding vegetables too early can affect flavor and texture.
Great choices include snow peas, carrots, bell peppers, broccoli, onions, mushrooms, and cabbage. For sauces, use soy sauce, rice vinegar, citrus juice, garlic, ginger, and a touch of honey or sesame oil.
Use a high-heat oil like peanut oil, avocado oil, or grapeseed oil. Avoid butter or olive oil, which can smoke at high stir-fry temperatures.
Looking for more heart healthy stir fry dinner recipes? We’ve got you covered with a full lineup of flavorful, dietitian-reviewed stir fries that fit your goals and your schedule. Check out these reader favorites:
Recipe yields 6 servings
In a bowl, combine soy sauce, honey, ginger and red-pepper flakes. Add pork and turn to coat. Cover and marinate, refrigerated, 4 hours or overnight.
Heat a large nonstick skillet over medium heat. Add the pork, reserving marinade. Cook the pork until no longer pink, about 5 minutes. Remove the pork from the skillet and set aside.
In a small bowl, whisk the orange juice, vinegar, cornstarch and reserved marinade and set aside.
In the same skillet, heat the peanut oil over medium-high heat. Add the snow peas and carrots and sauté until heated through, about 1 to 2 minutes. Add the orange zest, garlic, black pepper, scallions, pork slices and orange juice mixture. Sauté until the sauce thickens slightly and coats vegetable-pork mixture, about 1 minute.
Garnish with additional scallions and serve with rice noodles, if desired.
You might be asking, “Can a different cut of pork be used to make this healthy stir fry recipe?” And we will say, “Absolutely!” A great alternative to using pork chops in this recipe is to use pork tenderloin.
Pork tenderloin is one of the leanest cuts of pork, and it cooks quickly, making it ideal for stir frying. If you're looking to make an Asian pork tenderloin dish that's fast, budget-friendly, and ideal for healthy high protein meal prep, this swap is for you.
Prep Time: 15 minutes (plus 4 hours marinating)Cook Time: 8 minutesTotal Time: 40 minutes
Instructions for Pork Tenderloin Stir Fry:Use 12 ounces of lean pork tenderloin, trimmed and sliced into thin 2-inch strips. Follow the same marinade instructions as the original recipe. Let the pork marinate in the fridge for at least 4 hours, or overnight. When ready to cook, sear the pork strips over medium-high heat in a nonstick skillet with peanut or avocado oil, just until browned and cooked through (about 4–5 minutes). Remove the pork and follow the rest of the recipe as written, adding the veggies, orange juice mixture, and pork back into the skillet.
This version of a pork tenderloin stir fry keeps everything fast and light, with just as much flavor. It’s also a great pick for stir fry with pork tenderloin if you're meal prepping for the week or want something lighter than takeout.
Oven-Roasting: For a hands-off approach, toss pork and vegetables with the sauce on a sheet pan. Roast at 400°F (200°C) until the pork is cooked through and vegetables are tender-crisp.
Grilling: Marinate pork strips and thread them onto skewers. Grill over medium-high heat for 2-3 minutes per side. Sauté vegetables separately and toss everything together with the sauce.
Ensure you are using low-sodium soy sauce or tamari. You can also substitute half of the soy sauce with coconut aminos.
Feel free to use other quick-cooking vegetables like broccoli florets, sliced bell peppers, mushrooms, or bok choy.
Instead of pork tenderloin, you can use lean chicken breast, shrimp, or firm tofu.
Try avocado oil or canola oil — both have a high smoke point and neutral flavor.
Use pineapple juice or a splash of apple cider vinegar with a bit more honey for balance.
Snap peas or thinly sliced green beans work well too.
Serve over brown rice, cauliflower rice, or skip the starch altogether to cut down on carbs.
Use pork tenderloin or even boneless skinless chicken thighs or chicken breasts.
If you loved this pork chop stir fry, you’ll want to try more of our stir fry dishes that are just as healthy, tasty, and easy to make at home. Each recipe is designed to be quick, nutrient-rich, and full of flavor.