Name: Healthy Sautéed Vegetables
Prep time: 10 min
Cook time: PT-491144H21M28S
Total time: PT-491144H21M28S
Cuisine: International / Flexible
Ingredients: 2 tbsp olive oil or avocado oil; 2 cloves garlic, minced; 1 small onion, sliced or diced; 1 bell pepper (any color), sliced; 1 zucchini or yellow squash, sliced; 1 carrot, julienned or thinly sliced; 1 cup broccoli or cauliflower florets; 1 cup snap peas or green beans; Salt, to taste; Black pepper, to taste; Optional: juice of 1/2 lemon, fresh herbs (parsley, thyme, basil), red pepper flakes, or a splash of soy sauce

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These Healthy Sautéed Vegetables are my favorite way to add vibrant color, flavor, and nutrition to any meal. They’re quick to make, easy to customize with whatever I have on hand, and come together in one skillet with just a few simple ingredients. Whether I’m serving them as a side dish, mixing them into grains, or topping a protein, these veggies always bring a fresh and satisfying element to the plate.

Why You’ll Love This Recipe

I love this recipe because it’s incredibly flexible and fast. I can use any combination of vegetables I have, and the sautéing brings out their natural sweetness while still keeping a bit of bite. It’s the kind of dish I rely on when I want something healthy, tasty, and ready in under 20 minutes. Plus, it’s naturally vegan, gluten-free, and packed with fiber, vitamins, and antioxidants. Healthy Sautéed Vegetables

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Olive oil or avocado oil
Garlic, minced
Onion, sliced or diced
Bell peppers (any color), sliced
Zucchini or yellow squash, sliced
Carrots, julienned or thinly sliced
Broccoli or cauliflower florets
Snap peas or green beans
Salt
Black pepper
Optional: lemon juice, fresh herbs, red pepper flakes, or soy sauce for flavor

Directions

I heat olive oil in a large skillet over medium-high heat.
I add the onion and garlic and sauté for 1–2 minutes until fragrant.
I add the firmer vegetables first (like carrots and broccoli) and cook for about 3–4 minutes, stirring occasionally.
I add the softer vegetables (like zucchini, peppers, and snap peas) and continue to cook for another 5–7 minutes until everything is crisp-tender.
I season with salt, pepper, and any extras like lemon juice, red pepper flakes, or chopped herbs.
I remove from heat and serve immediately, either as a side or over rice, quinoa, or pasta.

Servings and timing

This recipe makes about 4 servings. It takes 10 minutes to prep and 10–12 minutes to cook. Total time: approximately 20–25 minutes.

Variations

I toss in baby spinach or kale at the end for added greens.
I add cooked chickpeas or tofu to make it a complete meal.
I use sesame oil and soy sauce for an Asian-inspired version.
I sprinkle with grated parmesan or nutritional yeast for a cheesy flavor.
I finish with balsamic vinegar for a tangy twist.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. To reheat, I warm them in a skillet over medium heat until hot, or microwave for 1–2 minutes. I avoid overcooking when reheating to maintain some texture. Healthy Sautéed Vegetables

FAQs

Can I use frozen vegetables?

Yes, I use frozen veggies when I’m short on time. I sauté them straight from frozen, but I cook off any excess moisture to avoid sogginess.

What oil is best for sautéing?

I typically use olive oil or avocado oil. Both have a high smoke point and mild flavor that works well with vegetables.

How do I keep the vegetables from getting soggy?

I cook them on medium-high heat and avoid overcrowding the pan. I stir occasionally but let them sit enough to get some color.

Can I make this dish spicy?

Yes, I add red pepper flakes, sliced chili, or a drizzle of hot sauce for extra heat.

Is this dish good for meal prep?

Definitely. I often make a big batch and use it throughout the week in wraps, bowls, or as a quick side.

Conclusion

These Healthy Sautéed Vegetables are a simple, go-to recipe I rely on whenever I want a quick, nutritious dish that’s full of color and flavor. Whether I’m pairing them with dinner, mixing them into grain bowls, or eating them on their own, this easy sauté never disappoints and helps me eat more veggies without even trying.