When you need a fast meal that still feels satisfying, a prawn stir fry can be hard to beat. It is quick to cook, easy to adapt and works well as a lighter dinner or filling lunch.
This easy prawn stir fry noodles recipe uses simple ingredients, plenty of vegetables and a flavourful sauce without needing complicated steps. It is ideal for busy evenings when you want something homemade in under 20 minutes.
Why this recipe works
Prawns are a convenient source of protein and cook quickly, which makes them useful for midweek meals. Stir frying also helps vegetables keep some bite and colour, so the finished dish feels fresh rather than heavy.
Using noodles gives you an easy carbohydrate source for energy and makes the meal more satisfying. You can adjust portions depending on your goals and appetite.
Ingredients
Serves 2
200g raw or cooked prawns, peeled
150g noodles (egg noodles, rice noodles or wholewheat noodles)
1 red pepper, sliced
1 carrot, thinly sliced or grated
1 courgette, sliced into strips
3 spring onions, sliced
2 cloves garlic, crushed
1 tsp fresh ginger, grated
1 tbsp sesame oil or olive oil
2 tbsp low-salt soy sauce
1 tbsp sweet chilli sauce or honey
1 tsp lime juice
Optional: chilli flakes, coriander, sesame seeds
Method
Cook the noodles according to the packet instructions, then drain and set aside.
Heat the oil in a wok or large frying pan over a medium-high heat. Add the garlic and ginger for around 30 seconds.
Add the carrot, pepper and courgette. Stir fry for 3 to 4 minutes until just tender.
Add the prawns and cook until heated through and pink if using raw prawns.
Stir through the soy sauce, sweet chilli sauce and lime juice.
Add the cooked noodles and toss everything together for 1 to 2 minutes until evenly coated and hot.
Finish with spring onions and any optional toppings.
How to make it healthier or higher in protein
If you want to increase the protein content, add extra prawns or mix in edamame beans. You can also use high-protein noodles if you enjoy them.
If you want a lighter version, increase the vegetables and slightly reduce the noodle portion.
For a higher-calorie version after training, use a larger noodle portion and add cashews or peanuts.
Easy swaps
This recipe is flexible, which makes it useful for using up what you already have.
You can swap prawns for chicken, tofu or salmon pieces. Broccoli, mushrooms, mange tout, spinach or cabbage all work well in place of some vegetables.
If you prefer a richer sauce, add a spoon of peanut butter with a splash of water.
Meal prep and storage
This recipe can be stored in the fridge for up to two days in an airtight container.
Reheat in a pan or microwave until piping hot. If the noodles dry out slightly, add a splash of water before reheating.
It also works well cold as a lunchbox style noodle salad.
Approximate nutrition per serving
This will vary depending on ingredients used, but a typical serving may provide:
Protein: 25 to 35g
Carbohydrate: 45 to 60g
Fat: 10 to 15g
A balanced meal with a good mix of protein, carbohydrate and vegetables.
FAQ
Are prawns healthy?
Prawns can be a useful lean protein source and provide nutrients such as selenium and vitamin B12. How healthy the meal is overall depends on the cooking method and sauce used.
Can I use frozen prawns?
Yes. Defrost fully and drain before cooking.
Which noodles are best for stir fry?
Egg noodles, rice noodles, wholewheat noodles or udon noodles can all work well.
Can I make this spicy?
Yes. Add chilli flakes, fresh chilli or extra chilli sauce to taste.
A reliable midweek meal
This easy prawn stir fry noodles recipe is quick, adaptable and full of flavour. It can suit weight loss goals, busy schedules or anyone wanting a healthier fakeaway-style meal without much effort.
Once you make it a few times, it becomes one of those dependable meals you can throw together with whatever is in the fridge.
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