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Jump to RecipeThese stir fry zucchini noodles are my favorite way to enjoy a light, fresh dinner that still feels like a big bowl of takeout. Tender zucchini noodles are tossed in a hot pan with crisp vegetables, garlic and ginger, then coated in a glossy, savory sauce made with soy sauce, sesame oil, honey and a touch of chili. They are low carb, naturally gluten free when made with tamari and ready in about 20 minutes.
Zoodles are a smart swap for regular noodles when you want more vegetables on your plate. Serve them on their own, or add protein and pair them with my honey garlic chicken stir fry or easy shrimp stir fry. If you love zucchini, try the skillet Parmesan chicken and zucchini too.
Why You Will Love These Zucchini Noodles
- Quick. Dinner is ready in about 20 minutes from start to finish.
- Low carb and light. Around 237 calories per serving with plenty of vegetables.
- Big flavor. The sweet, salty and garlicky sauce clings to every noodle.
- Flexible. Add chicken, shrimp, tofu or eggs for extra protein.
- Family friendly. Even picky eaters love a noodle bowl.
Ingredients You Will Need
Exact measurements are in the recipe card below.
For the stir-fry
- Zucchini: medium, firm zucchini spiralize best and hold their shape.
- Carrot and red bell pepper: for color, crunch and natural sweetness.
- Mushrooms: sliced cremini add a meaty, savory bite.
- Garlic and fresh ginger: the aromatic base of any good stir fry.
- Green onions and sesame seeds: for garnish.
- Avocado or peanut oil: both handle high heat well.
For the sauce
- Low sodium soy sauce or tamari: tamari keeps it gluten free.
- Toasted sesame oil: for nutty depth.
- Honey or maple syrup: a little sweetness to balance the salt.
- Rice vinegar: for brightness.
- Sriracha or chili garlic sauce: optional heat.
- Cornstarch: just a teaspoon to help the sauce cling.
How to Make Zucchini Noodles
The easiest way to make zoodles is with a spiralizer, which turns zucchini into long, even strands in seconds. No spiralizer? Use a julienne peeler or a vegetable peeler to cut wide ribbons, or use the julienne blade of a food processor. You can also buy pre-spiralized zucchini in most grocery stores. Trim the ends, spiralize and cut extra long strands with kitchen scissors so they are easier to eat.
How to Make Stir-Fry Zucchini Noodles
1. Prep and dry the noodles
Spread the zucchini noodles on a clean kitchen towel or paper towels, sprinkle lightly with salt and let them sit for 10 minutes. Pat them dry. This step pulls out excess water and keeps the stir fry from turning soupy.
2. Mix the sauce
In a small mixing bowl, whisk the soy sauce, sesame oil, honey, rice vinegar, sriracha and cornstarch until smooth.
3. Cook the vegetables
Heat the oil in a large wok or skillet over high heat. Add the mushrooms and cook for 3 minutes until browned. Add the carrot and bell pepper and stir fry for 2 to 3 minutes until crisp tender. Add the garlic and ginger and cook for 30 seconds, until fragrant.
4. Add the zoodles and sauce
Add the zucchini noodles and pour the sauce over the top. Toss with tongs for 1 to 2 minutes, just until the noodles are warmed through and coated. Do not overcook, or they will soften and release water.
5. Garnish and serve
Remove from the heat and top with sliced green onions and sesame seeds. Serve immediately.
Tips for Perfect Zucchini Noodles
- Dry them well. Salting and patting the noodles dry is the secret to a sauce that is not watery.
- Use high heat. A hot pan sears the vegetables rather than steaming them.
- Cook briefly. Zucchini noodles only need 1 to 2 minutes. They should stay slightly crunchy.
- Do not crowd the pan. Cook in batches if your pan is small.
- Serve right away. Zoodles are best fresh from the pan.
Ways to Add Protein
These noodles make a satisfying light meal on their own, but they are easy to turn into a hearty dinner. Stir fry bite sized chicken breast or thigh pieces first until cooked through to 165°F, then set aside and add them back with the noodles. Shrimp cooks in just 2 to 3 minutes and pairs beautifully with the ginger sauce. For a vegetarian option, add cubes of pan fried extra firm tofu or push the vegetables aside and scramble two eggs right in the pan. Thin slices of flank steak or leftover rotisserie chicken also work well. Check meat with an instant read thermometer for safe cooking temperatures.
Variations to Try
- Peanut zoodles: whisk 2 tablespoons of peanut butter into the sauce.
- Teriyaki style: use teriyaki sauce in place of soy sauce and honey.
- Half and half: mix zucchini noodles with cooked rice noodles or soba.
- Extra veggies: add snap peas, broccoli florets, bok choy or cabbage.
- Spicy: add red pepper flakes or extra chili garlic sauce.
Choosing the Best Zucchini
Good zoodles start with good zucchini. Look for medium zucchini about 7 to 8 inches long and roughly 1 1/2 inches thick. They should feel firm and heavy with smooth, glossy, unblemished skin. Very large zucchini tend to have a spongy, seedy center that falls apart on the spiralizer and releases more water in the pan. Very small ones are tender but give you short noodles.
Straight zucchini spiralize more evenly than curved ones. Yellow summer squash works in exactly the same way, and mixing green and yellow noodles makes the bowl look extra colorful. Store whole zucchini unwashed in the crisper drawer and use them within four or five days for the best texture.
Are Zucchini Noodles Good for You?
Zucchini is a nutrient rich, low calorie vegetable that is mostly water, so a big bowl of zoodles is filling without being heavy. One cup of spiralized zucchini has only about 20 calories and 4 grams of carbohydrates, compared with roughly 200 calories and 40 grams of carbs in a cup of cooked spaghetti. Zucchini also provides vitamin C, potassium, vitamin B6 and antioxidants such as lutein, which supports eye health. The added carrots, peppers and mushrooms bring even more fiber and vitamins.
That makes this recipe a great choice if you follow a low carb, keto friendly, paleo or gluten free diet, or if you simply want to eat more vegetables. Keep an eye on sodium by choosing low sodium soy sauce or coconut aminos.
Equipment That Makes It Easier
You do not need special tools for this recipe, but a few kitchen basics help. A spiralizer is the fastest way to make long, uniform noodles, while a julienne peeler is a great budget option. A large carbon steel wok gives you plenty of room to toss the noodles over high heat, but a 12 inch skillet works fine. A sharp chef knife and a sturdy cutting board make quick work of slicing the peppers, carrots and mushrooms. Once you have your vegetables prepped and your sauce mixed, the actual cooking takes less than 10 minutes, so it is worth having everything ready next to the stove before you start.
Common Mistakes to Avoid
- Skipping the salting step. Wet noodles dilute the sauce and turn the dish soupy.
- Adding sauce too early. Add it with the noodles at the very end so it coats rather than simmers.
- Using low heat. Gentle heat steams the zucchini and makes it limp.
- Making it too far ahead. Cooked zoodles soften as they sit, so cook them just before serving.
What to Serve With Stir-Fry Zucchini Noodles
Serve these zoodles with steamed jasmine rice or cauliflower rice, or pair them with crispy pot stickers, spring rolls or edamame. They are also a great low carb side dish for grilled salmon, teriyaki chicken or my garlic butter steak bites.
Storage and Reheating
- Refrigerator: zucchini noodles are best fresh, but leftovers keep in an airtight container for up to 2 days. Drain any liquid before reheating.
- Reheating: warm quickly in a hot skillet for 1 minute. Avoid the microwave, which makes them soggy.
- Freezing: not recommended. Zucchini turns mushy once thawed.
- Meal prep: spiralize the noodles and store them raw, wrapped in paper towels, for up to 3 days.
Frequently Asked Questions
How do I keep zucchini noodles from getting watery?
Salt the noodles, let them sit for 10 minutes and pat them dry. Then cook them on high heat for only 1 to 2 minutes.
Can I make zucchini noodles without a spiralizer?
Yes. Use a julienne peeler, a regular vegetable peeler for ribbons, or buy pre-spiralized zucchini.
Are zucchini noodles healthy?
Yes. They are low in calories and carbohydrates and rich in water, fiber, potassium and vitamin C.
How can I add more protein?
Add chicken, shrimp, tofu, steak or scrambled eggs.
Should I peel the zucchini first?
No. The skin adds color, nutrients and helps the noodles hold together.
Are zucchini noodles gluten free?
Yes, as long as you use tamari or a certified gluten free soy sauce.
Final Thoughts
Stir-fry zucchini noodles are fast, fresh and full of flavor. With crisp vegetables, a savory garlic ginger sauce and endless ways to customize, they are an easy weeknight dinner you will want to make again and again.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 237 kcal |
| Protein | 8 g |
| Carbohydrates | 26 g |
| Fat | 12 g |
| Saturated Fat | 2 g |
| Fiber | 6 g |
| Sugar | 17 g |
| Sodium | 720 mg |
Nutrition values are estimates calculated from standard ingredient data and will vary with the brands and exact amounts you use.
Stir-Fry Zucchini Noodles
Ingredients
Method
- Spread the zucchini noodles on a towel, sprinkle with salt, rest 10 minutes and pat dry.
- Whisk all the sauce ingredients together.
- Heat the oil in a wok over high heat. Cook the mushrooms 3 minutes, then the carrot and pepper 2 to 3 minutes. Add the garlic and ginger for 30 seconds.
- Add the zucchini noodles and sauce and toss 1 to 2 minutes until just warmed.
- Top with green onions and sesame seeds and serve immediately.
