Zucchini Noodle Stir Fry: A Quick and Tasty Low-Carb Dinner

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Zucchini noodle stir fry is a tasty and healthy meal you can whip up in no time. It’s a low-carb, gluten-free alternative to traditional pasta dishes that’s packed with veggies and flavor. You can make it with just zucchini and your favorite stir fry sauce, or add protein like chicken for a more filling meal.

This dish is perfect for busy weeknights when you want something quick and nutritious. With a spiralizer or vegetable peeler, you can turn zucchini into noodles in minutes. Then, simply stir fry them with some garlic, onions, and your choice of vegetables. Add a flavorful sauce, and you’ve got a delicious meal that’s much better than takeout!

Exact Ingredients (+ Possible Substitutes)

Here’s what you’ll need for a tasty zucchini noodle stir fry:

• 2-3 medium zucchini, spiralized
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 1/2 red onion, sliced
• 1 cup sugar snap peas

For the protein, choose one:

• 8 oz chicken breast, cubed
• 8 oz shrimp, peeled and deveined
• 8 oz tofu, cubed

Sauce ingredients:

• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tsp ginger, minced
• 2 cloves garlic, minced

Don’t have all the ingredients? No worries! Try these swaps:

• Use yellow squash instead of zucchini
• Swap bell pepper for sliced mushrooms
• Replace carrots with broccoli florets
• Use green onions instead of red onion
• Substitute snap peas with snow peas or green beans

Feel free to mix and match veggies based on what’s in your fridge. The key is to keep things colorful and crunchy!

Instructions

Start by spiralizing your zucchini into noodles. Set them aside for now.

Heat some oil in a large skillet or wok over medium heat. Add minced garlic and grated ginger, cooking for about 30 seconds until fragrant.

Toss in your favorite veggies like carrots, bell peppers, and onions. Cook for 4-5 minutes until they start to soften.

Now it’s time for the protein. If you’re using chicken, cook it until it’s no longer pink in the middle.

Add your sauce to the pan. Let it simmer for 2-3 minutes until it thickens up nicely.

Gently stir in the zucchini noodles. Cook for just 2 more minutes – you want them tender but not mushy.

Give everything a final stir to combine all the flavors. Your zucchini noodle stir fry is ready to enjoy!

Serve it up hot and dig in. You can top it with some sesame seeds or chopped green onions for extra flavor and crunch.

Tips, Tricks & Storing

Want to make the best zucchini noodle stir fry? Here are some handy tips:

Salt your zucchini noodles before cooking. This draws out extra moisture, keeping your stir fry from getting soggy. Just sprinkle with salt, wait 10 minutes, then rinse and pat dry.

Cook your veggies in stages. Start with firmer veggies like carrots, then add softer ones like peppers. Zucchini noodles go in last to stay crisp.

Don’t overcook! Zucchini noodles only need 2-3 minutes in the pan. They’ll keep cooking after you remove them from heat.

Try these tasty add-ins:

• Sliced mushrooms
• Diced chicken or tofu
• Crushed peanuts
• Fresh herbs like basil or cilantro

Storing leftovers is easy. Keep your stir fry in an airtight container in the fridge for up to 3 days. The zucchini may release more water, so drain before reheating.

For meal prep, store your cooked veggies and sauce separately from the raw zucchini noodles. Combine and heat just before eating for the best texture.