This hormone balancing tempeh stir fry is a simple, anti-inflammatory dinner packed with plant-based protein and gut-friendly ingredients. Featuring fiber-rich broccoli, hormone-supportive tempeh, and anti-inflammatory ginger, it’s perfect for anyone following a PCOS-friendly or cycle-syncing eating plan.
Yields:
2 Servings
Prep time:
10 mins
Total time:
25 mins
Ingredients for Hormone-Friendly Tempeh Stir Fry
- 1 block (8 oz) tempeh, sliced into strips or cubes
- 1 tbsp olive oil or avocado oil
- 2 cups broccoli florets
- ½ cup red bell pepper, sliced (optional)
- 1 tbsp fresh grated ginger
- 1 clove garlic, minced (or garlic-infused oil for sensitive digestion)
- 2 tbsp tamari (gluten-free soy sauce)
- 1 tsp maple syrup
- 1 tbsp rice vinegar (optional)
- 1 tsp toasted sesame oil (optional, for finishing)
- Sesame seeds and green onion for garnish
How to Make This Hormone-Balancing Stir Fry
- Steam the broccoli
Lightly steam broccoli for 3–4 minutes until bright green and tender-crisp. Set aside. - Pan-fry the tempeh
In a large skillet, heat olive oil over medium heat. Add tempeh and cook 4–5 minutes per side until golden brown. Remove from pan and set aside. - Sauté aromatics
In the same pan, add ginger, garlic (or infused oil), and bell pepper. Cook for 1–2 minutes until fragrant. - Add sauce & veggies
Return tempeh and broccoli to the pan. Add tamari, maple syrup, and vinegar. Toss to coat and stir-fry for another 2–3 minutes. - Finish & serve
Drizzle with sesame oil, sprinkle with sesame seeds and chopped green onion. Serve over brown rice, quinoa, or cauliflower rice.
Nutritional Benefits of This Hormone-Supportive Stir Fry
| Ingredient | Benefits | Notes |
|---|---|---|
| Chicken Breast | Lean protein for satiety and muscle repair | Low-fat, high-protein |
| Kale | Fiber + anti-inflammatory compounds | Massage for better digestion |
| Avocado | Healthy fats for hormones + satiety | Also rich in magnesium |
| Olive Oil | Anti-inflammatory and heart-healthy | Use cold-pressed EVOO |
| Pumpkin Seeds | Zinc and omega-3s | Optional hormone-supportive boost |
| Quinoa | Complex carb + fiber | Optional for added fullness |
Serving Suggestions for a Hormone-Friendly Meal
- Pair with steamed rice, quinoa, or noodles
- Add a side of miso soup or cucumber salad
- Serve over zucchini noodles for a lighter, low-carb twist
- Great as a lunch prep — stays fresh up to 3 days refrigerated
Why You’ll Love It
- Balanced with protein, fiber, and anti-inflammatory flavor
- Naturally vegan, gluten-free, and hormone-supportive
- Quick and easy — dinner in under 30 minutes
- Fermented tempeh supports gut and estrogen metabolism
- Great way to incorporate more plant-based meals
Want to Understand the Hormone Benefits of This Stir Fry?
This hormone balancing tempeh stir fry isn’t just delicious — it’s filled with ingredients that support hormonal health.
Explore how foods like tempeh, broccoli, and ginger support estrogen metabolism and inflammation reduction in our full guide:
Eating for Menstrual Health →
According to Harvard Health, plant-based proteins like tempeh may support better insulin regulation and heart health, both of which are tied to hormonal stability.
Additionally, research published in the NIH highlights the anti-inflammatory power of ginger, a key ingredient in this stir fry.
