Rainbow Stir Fry – grain and soy free

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This Rainbow Stir Fry is GREAT way to get healthy veggies into your diet and into your kids’ diet too. It’s a fun and nutritious way to eat the rainbow to a healthier you.

Looking for ways to get more vegetables into your kids' diets or your own? This Rainbow Stir Fry Recipe is Grain free and Soy free and loaded with healthy ingredients. I'm sure your kids will love it!

Grandma’s are the coolest, no?!

Every time Grandma comes over she has something special for the girls.

And this is a Grandma that “gets it”. No candy or junk here.

She knows all it takes to light up my little one’s eyes is a box of raspberries, fresh zucchinis from the farmers market, a brand new sheet of stickers…

…or a bag of colorful organic carrots 🙂

Only a Grandma could find these beautiful organic carrots at our local store (Thank you California! You have the coolest stuff all year!), and at this time of year when produce is slim pickin’s in our frozen Michigan tundra…well this was a lunch time change up we were all excited about.

Getting Kids to Eat More Vegetables

Figuring out ways to get kids to eat more healthy foods can be tough, but when you serve vegetables often, they typically will learn to love them.  One of the best ways to do that is to vary up the way that you serve them.

You could serve up Kale ChipsGreen Bean Chips and even these Kid-friendly Moroccan Carrots. And of course, this Rainbow Stir Fry Recipe is another fun option that you can add to your repertoire.

Rainbow Vegetable Stir Fry

With just a few colorful veggies and a peeler, you can make a fabulous rainbow side dish that you and your kids will love!

When you use a simple julienne peeler, you end up with a beautiful rainbow of “noodles”, and I can promise you the little ones will be all over it! I don’t even have one of the fancy peelers – this simple one works just as good!

Looking for ways to get more vegetables into your kids' diets or your own? This Rainbow Stir Fry Recipe is Grain free and Soy free and loaded with healthy ingredients. I'm sure your kids will love it!

More On this Stir Fry Recipe

  • Change up the veggies to the season! I stir fry a couple lunches per week, so in the summer its zucchini noodles, tomatoes, and beans from the garden. In the fall and winter, I make carrot and sweet potato noodles and use frozen organic broccoli and green beans from Costco.
  • This comes together within 20 minutes start to finish, including the chopping. Double up for dinner one night and pack the leftovers in a thermos to go in lunchboxes the next day to have your prep count twice.
  • I put a chicken in my slow cooker every week or so and use the meat throughout the week for meals like this. It is such a time saver.
  • Chop/peel the veggies/chicken the night before so all you have to do when you get home from work is throw it in the pan – 15 minutes, tops, and dinner is served.

You could certainly use “regular” carrots and even zucchini. We do stir fries like this on a weekly basis. It was just special to change up the color. The girls had 2 platefuls and I had one happy crew on my hands for the afternoon.

Recipe Notes

  • For a lower-carb option, use other vegetables like jicama, radishes, onions, peppers, etc. instead of carrots.
  • I prefer coconut aminos over soy sauce – it tastes the same and has none of the soy issues (thyroid and hormonal). I get it cheapest these days at our local health food store.
Looking for ways to get more vegetables into your kids' diets or your own? This Rainbow Stir Fry Recipe is Grain free and Soy free and loaded with healthy ingredients. I'm sure your kids will love it!

Rainbow Stir Fry

Rainbow Stir Fry – Grain free and Dairy free. A GREAT way to get healthy veggies into your diet. Kids love it too!
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Course: Entree, Side Dish
Cuisine: AIP, Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo, whole30


  • ¼ cup coconut oil (or any friendly fat to cook in; real butter, lard, or leftover bacon grease would work)
  • ½ small onion (diced)
  • 2 cloves garlic (minced)
  • 6 carrots (peeled with a julienne peeler)
  • 1-2 cups green beans (I get large bags of frozen organic green beans at our Costco)
  • 1 cup cooked chicken (from your weekly crockpot chicken)
  • 3-4 tablespoons coconut aminos
  • salt (to taste)
  • pepper (to taste; omit for AIP)


  • In a large skillet, sauté the onion in the friendly fat for about 5 minutes. Add a pinch or 2 of sea salt to bring out their juices and sweeten.
  • Add the garlic and cook for a minute.
  • Add the carrots, green beans, chicken, and coconut aminos, and cook on medium until the veggies are cooked through.
  • Add sea salt and pepper to taste.

Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Keep me posted how the kiddos like the stir fry.

Renee Kohley

Renee is a wife and mama of 3 busy bees under 5 years old. After struggling for years with gut and food allergy issues, she has been able to heal, and is passionate about raising the next generation of kids with a better understanding of how food affects their bodies. She is committed to teaching others that simple, real food can make positive changes in health and can be done on a (very) tight budget, all while making the kids smile. Renee blogs at Raising Generation Nourished and can be found on FacebookTwitterInstagram, and Pinterest.

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  1. Hi! I’m also a mom of 3 under 4, and have struggled with terrible autoimmune and gut issues the past few years. We are starting the Whole 30 this week in hopes of getting my body on the right track and hopefully getting closer to healing my gut. I haven’t tried your recipes yet, but i have marked down a lot of them for this weeks meal plan. I just wanted to tell you thank you now, before the week goes on and I forget. Thank you for your passion to share these recipes and help other families. I will definitely be visiting your blog often!

    1. HI there. I am so sorry to hear you are having so many issues. Have you considered the AIP diet? I am hoping more and more of my recipes will be on that diet. Autoimmunity is such a big deal now. Take care and thanks for taking the time to comment.

  2. I have a severe intolerance to coconut and a moderate intolerance to pork and dairy. What do you think I can use for the ‘friendly fat’?

  3. Adrienne & Renee, this looks beautiful, fast, delicious AND it meets the autoimmune protocol. Bless you! If you have a minute to share it at the AIP roundtable, it’s perfect: (Link deleted by Whole New Mom due to it not working anymore)