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Garlic Ginger Soba Noodle Stir Fry in 20 Minutes

There are few things in this world I love more than a good stir fry, and my absolute favorite variation is the soba noodle stir fry.

Not only are soba noodles delicious, but they’re one of the highest protein noodle options out there! A true win-win.

Soba noodle stir fry

This stir fry uses a delicious (and easy) garlic ginger sauce along with lean chicken and fresh veggies to create a delicious meal in just 20 minutes!

That’s right- this one is easy, quick, and delicious.


What are soba noodles?

Fork of soba noodles

Soba noodles are a type of Japanese noodle that is made from buckwheat flour and wheat flour. You may see soba noodles referred to as buckwheat noodles being as buckwheat is the main ingredient, with a smaller portion of wheat flour.

Unlike other types of stir fry noodles, buckwheat soba noodles have a unique nutty flavor that lends itself really well to a stir fry. Many people will use a peanut stir fry sauce for this very reason!

Soba noodles are also a pretty solid source of protein, providing seven grams of protein per serving, which is more than double the protein content found in rice noodles (it is right on-par with regular wheat pasta, though). The awesome flavor combined with the boost of protein makes it one of my go-to’s for stir-fries.

If you can’t find soba noodles, or don’t want to use them for any reason, you can substitute any noodles or rice that you want for this recipe. Of course, for a soba noodle stir fry, I recommend using them, but this recipe will be delicious either way.


How to make a garlic ginger sauce

A stir fry is only as good as the stir fry sauce you use, and this garlic ginger sauce is delicious. But you can easily customize this stir fry to use any sauce you prefer!

If you don’t want to make your own garlic ginger sauce, you can keep things simple with teriyaki sauce, peanut sauce, or any other store-bought sauce of your choice.

Here’s what we need to make a garlic ginger sauce:

Garlic ginger sauce ingredients

  • Soy Sauce
  • Chicken Broth
  • Ground Ginger
  • Honey
  • Rice Vinegar
  • Minced Garlic

I like to use lite soy sauce to keep the sodium down a bit, otherwise, I find that the salt can be overpowering in a dish.

The amount of rice vinegar in this sauce is minimal, but it adds a really great flavor to the sauce. If needed, you can swap it out for regular white vinegar.

To make the sauce, all you have to do is add everything to a bowl, whisk it together, and set it aside.

I purposely left the heat out of this one to keep it mild, but if you want to kick things up like in my Hot Honey Beef Stir Fry, you can use hot honey in place of regular honey and add red pepper flakes to your sauce.


How to make a soba noodle stir fry

For this stir fry recipe, I chose to use lean chicken. You can use either chicken breast or chicken thighs, and I’ve found both to work really well in stir fry dishes.

If you want to turn this into a vegan soba noodle stir fry, you can swap the chicken out for the same amount of tofu, or leave the meat out altogether.

Stir fry steps

For my stir fry, I add mushroom, carrot, and onion as my veggies. However, I realized once I made the stir fry that I was really lacking color in my dish.

So, feel free to get creative with the veggies you choose! To add a pop of color I recommend adding some bok choy, bell pepper, or baby corn.

Cut up your veggies and add them to a large skillet or wok with a tablespoon of sesame oil, then let them cook down for about 5 minutes.

You can also use frozen veggies to make things even easier- the cooking process will be exactly the same.

Trim and dice your chicken, add it to your pan, and cook until the chicken is no longer pink (should take 5-10 minutes).

Pour in the garlic ginger sauce, mix everything up, and let everything cook together for an additional five minutes.

Soba noodles are great because they only take a few minutes to cook, and mine were ready in just 4 minutes. So, I was able to cook them and set them aside very quickly and easily.

Soba noodles in wok

Add the cooked soba noodles to the pan, mix everything up to fully coat the noodles, and allow it to heat for a few minutes.

That’s all there is to it!

Soba noodle stir fry

Dish out your soba noodle stir fry, top with sesame seeds and chives or green onion, and enjoy.

If you have any stir fry leftover, it will easily reheat in the microwave for a quick & delicious lunch.


More pasta dishes you’re sure to love

A stir fry is technically a pasta dish, right? Well, if you want some other ways to curb your carb tooth, here are some delicious recipes you’ll love:


Stir fry with soba noodles

Garlic Ginger Soba Noodle Stir Fry in 20 Minutes

Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Soba noodles (otherwise known as buckwheat noodles) are my favorite type of noodle to use in a stir fry. This one comes together in just 20 minutes and is packed with over 30 grams of protein per bowl!


Ingredients for Garlic Ginger Sauce

  • 1/4 Cup Lite Soy Sauce
  • 1/4 Cup Chicken Broth
  • 1 Tbsp Ground Ginger
  • 2 tsp Honey
  • 1 tsp Rice Vinegar
  • 2 Minced Garlic Cloves

Ingredients for the Rest of Stir Fry

  • 16oz Chicken Breast or Thighs (trimmed)
  • 2 Cups Sliced Mushrooms
  • 1 Cup Shredded Carrots
  • 1 Cup Diced White Onion
  • 1 Tbsp Sesame Oil
  • 8oz Soba Noodles


  1. Boil water for the soba noodles and cook based on the package instructions. Soba noodles take only a few minutes to cook, so you can set them aside once they're ready to go. I prefer to use the lowest recommend cook time (4 minutes in this case) to keep the soba noodles al dente since they will reheat in the sauce at the end.
  2. Prep your garlic ginger sauce by whisking all of the ingredients together in a small bowl.
  3. Heat a large skillet or wok over medium heat, then add 1 tablespoon of sesame oil (you can skip this or use olive oil/spray if you prefer, but the flavor of sesame oil is so good for a stir fry).
  4. Add your veggies to the pan with a dash of salt and pepper, then let them cook down for about 5 minutes.
  5. While the veggies cook down, dice up your chicken. Add the chicken to the pan and cook, stirring occasionally, until the chicken is mostly cooked through and is no longer pink.
  6. Add your sauce to the pan, stir everything together, and let cook for 5 minutes for all the flavors to come together.
  7. Finally, add your noodles to the pan and give everything a good mix. Let the noodles re-heat for a couple of minutes, then enjoy!


I realized after I cooked this that it was really missing color. If I were making this again, I might add in some broccoli or bell pepper to liven up the colors a little bit!

Nutrition Information
Yield 4 Serving Size 1/4 of Recipe
Amount Per Serving Calories 360Total Fat 7gCarbohydrates 41gProtein 33g

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Thursday 9th of November 2023

I made this recipe tonight and it turned out delicious! I subbed tofu for the chicken, added one red bell pepper, and a handful of frozen stir fry veggies.


Sunday 30th of April 2023

Hi! I love your recipes and I recently made this one. But I input the ingredients to my cronmeter and the macros are not the same. It's about 472 cal and 22gP, 59gC and 16F. What am I missing?


Thursday 11th of May 2023

I double-checked and I still got the same macros as the one I posted! Macros are tricky because every single brand you buy, even of chicken, can very a bit. So I always recommend just rolling with whatever you calculate

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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