Healthy Zucchini Noodle Stir Fry

Name: Healthy Zucchini Noodle Stir Fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 2 medium zucchinis, spiralized into noodles; 1 red bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 3 cloves garlic, minced; 1 tablespoon ginger, minced; 3 tablespoons soy sauce or tamari; 1 tablespoon sesame oil; 1 tablespoon olive oil; Salt and pepper to taste; Sesame seeds for garnish

Highlighted under: Healthy & Light

I love making this Healthy Zucchini Noodle Stir Fry when I want something light yet satisfying. The zucchini noodles offer a fresh and crunchy base that pairs perfectly with a colorful medley of vegetables and a savory sauce. It’s a quick dish that I can whip up in just 20 minutes, making it ideal for busy weeknights or when I’m looking to eat healthier without sacrificing flavor. Plus, it’s gluten-free and vegan, so everyone can enjoy it!

Created by

Natalie Briggs

Last updated on 2026-01-06T00:46:21.014Z

When I first discovered zucchini noodles, I was amazed at how they could transform a classic stir fry into a healthy and guilt-free meal. The secret lies in the seasoning; I like to use a mix of soy sauce, garlic, and ginger to give the dish a robust flavor that completely elevates the zucchini. It’s incredible how such a simple change can make such a big difference on my dinner plate.

One important tip I learned is to avoid overcooking the zucchini noodles. Just a quick sauté is enough to bring out their flavor without losing their crunch. This way, the dish remains vibrant and refreshing, a delightful contrast against the other cooked vegetables.

        Why You Will Love This Recipe
        Light and refreshing, perfect for a warm day
Packed with colorful veggies for a nutritional boost
Quick and easy to prepare, ready in just 20 minutes

      

Elevate Your Zucchini Noodles

Zucchini noodles are a fantastic gluten-free alternative to traditional pasta, offering a fresh taste that allows the other ingredients to shine. When spiralizing, aim for uniform thickness to ensure even cooking. If your noodles are too thick, they may result in a mushy texture when cooked. A consistent thickness will help maintain a delightful crunch throughout the dish, providing a satisfying bite along with the other vegetables.

In addition to zucchini, consider incorporating other spiralized vegetables like carrots or sweet potatoes for added color and nutritional benefits. If you prefer a more traditional texture, you could blanch the zucchini noodles briefly in boiling water for 1-2 minutes before adding them to the skillet. This method softens them up while retaining that vital crunch, but be careful not to overdo it to avoid sogginess.

Perfecting Your Stir Fry Technique

Stir frying is all about high heat and quick cooking, so make sure your skillet is hot enough before adding the vegetables. I typically wait until the oil shimmers and starts to lightly smoke before adding garlic and ginger, as this ensures maximum flavor extraction. Cooking the vegetables should take about 5-7 minutes; you want them tender yet still vibrant and slightly crisp. For best results, stir constantly to prevent burning and promote even cooking.

Don’t forget to toss in the zucchini noodles just before serving. They only need 2-3 minutes in the pan to heat through, allowing them to absorb the flavors without losing their structure. If you find the noodles are releasing too much moisture and making the dish watery, simply increase the heat slightly and stir until the excess liquid evaporates. This will ensure a well-balanced sauce and a delightful texture.

Ingredients

For the Stir Fry

2 medium zucchinis, spiralized into noodles
1 red bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
3 cloves garlic, minced
1 tablespoon ginger, minced
3 tablespoons soy sauce or tamari
1 tablespoon sesame oil
1 tablespoon olive oil
Salt and pepper to taste
Sesame seeds for garnish

Instructions

Prepare the Zucchini Noodles

Start by spiralizing the zucchinis. If you don’t have a spiralizer, you can use a vegetable peeler to create thin strips. After spiralizing, place the noodles in a clean kitchen towel to absorb excess moisture.

Sauté the Vegetables

In a large skillet, heat olive oil over medium-high heat. Add the garlic and ginger, and sauté for about 1 minute until fragrant. Then, add the sliced bell pepper, broccoli, and carrot. Cook for about 5-7 minutes until the vegetables are tender yet crisp.

Combine Everything

Add the zucchini noodles to the skillet, pour in the soy sauce and sesame oil, and toss everything together. Cook for an additional 2-3 minutes, stirring frequently, until the zucchini noodles are heated through but still firm.

Serve and Enjoy

Season with salt and pepper to taste. Garnish with sesame seeds, if desired. Serve immediately and enjoy this light, flavorful stir fry!

Pro Tips

Feel free to add any protein of your choice, such as tofu or chicken, to make this dish even heartier. Just be sure to adjust the cooking time accordingly for the added ingredients.

Storage Tips

This Healthy Zucchini Noodle Stir Fry can be stored in an airtight container in the fridge for up to 3 days. However, I'd recommend consuming it within the first couple of days for the best texture. The zucchini can release moisture over time, leading to a soggy dish, so it's wise to store leftovers without any sauce until you’re ready to eat.

If you plan to reheat the stir fry, do so on a stovetop over medium heat, stirring gently until heated through. Microwaving is another option, but be mindful as it can overcook the zucchini noodles, resulting in a mushy texture. A quick stovetop reheating will help maintain the freshness and crunch of the dish.

Serving Suggestions

This stir fry is versatile and can be served on its own for a light meal or paired with a protein of choice for a heartier option. Grilled tofu or tempeh works wonderfully, adding extra protein and flavor. You can also serve it alongside brown rice or quinoa for a more filling meal, combining the freshness of the noodles with the heartiness of grains.

For an extra burst of flavor, consider topping your stir fry with a spritz of lime juice or a sprinkle of red pepper flakes. Adding chopped green onions or fresh cilantro can elevate the dish, introducing new flavors and enhancing visual appeal. These simple additions can make a big difference, transforming this healthy dish into a restaurant-worthy meal.

Questions About Recipes

→ Can I make this dish ahead of time?

While the stir fry is best enjoyed fresh, you can prepare the vegetable ingredients in advance and store them in the fridge until you're ready to cook.

→ What can I substitute for soy sauce?

You can use coconut aminos or tamari to make it gluten-free. Both options provide a similar savory flavor.

→ How do I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat on the stovetop for best results.

→ Can I freeze this stir fry?

It’s not recommended to freeze this dish, as the texture of the zucchini noodles will become mushy once thawed.