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Katie's Cucina » Recipes » gluten free

Zoodle Stir Fry

Published: Aug 22, 2015 · Modified: Jun 15, 2022 by Katie · This post may contain affiliate links

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White bowl filled with zucchini noodles and veggies with text on image for Pinterest.
White bowl filled with spiralized zucchini noodles and juliene cararots with text on image for Pinterest.
bowl of zucchini noodles divided by text on image for Pinterest with skillet of zoodles on the bottom.
Skillet with zucchini noodles, shredded carrots and broccoli with text on image for Pinterest.
bowl of zucchini noodles divided by text on image for Pinterest with skillet of zoodles on the bottom.

Zoodle Stir Fry is a healthy lunch or dinner that you can make in under 20 minutes. This recipe only makes 1 serving, so if you’re cooking for more than just yourself remember to double, triple, or even quadruple the recipe!

zoodle veggie stir fry recipe - perfect healthy lunch idea

If you are looking for a low-carb meal that is also gluten free, this recipe for Zoodle Stir Fry gives you all the feels of a stir fry dish without the guilt of extra carbs like rice & noodles. The zucchini noodles are made and mixed in a way you might even mistake them for actual noodles! Though this recipe is for a serving for 1, after one bowl of this you would want to make more.

Jump to:
  • Why this Recipe Works
  • Ingredients
  • Directions
  • FAQs
  • Tips & Tricks 
  • Stir Fry Recipes
  • Zoodle Stir Fry

Why this Recipe Works

Perfect amount for just one person OR multiply for additional servings.

Serve as a main dish or a side dish alongside your favorite protein.

Use up all the extra veggies in your fridge.

Ingredients

zoodle veggie stir fry recipe - perfect healthy lunch idea

For the Veggie Stir Fry:

  • Grape Seed Oil –  This is ideal for cooking at high temperatures as it has a higher smoke point.
  • Sesame Oil –  The sesame oil gives a nice flavor to the stir fry.
  • Zucchini – You will need 2 zuchinnis spirilized to get the noodle effect.
  • Matchstick Carrots – These thin sliced carrots will blend perfectly with the noodles a good alternative is shredded carrots. Though they are slightly thicker than matchsticks carrots,, you still get a similar effect.
  • Snow peas julienne –  Thinly slice some of the snow peas by hand.
  • Fresh Broccoli – No need to boil before making this recipe the steam from the stir fry will cook the broccoli just right.
  • Onion – Sauteed until golden.
  • Kosher Salt – For flavor.

For the Stir Fry Sauce: 

  • Ground Ginger – Freshly grounded ginger or McCormick ground ginger are both okay.
  • Minced Garlic – Pre-minced garlic is always okay to use whenever cooking cuts the prepping time in half.
  • Soy Sauce – You can use low sodium soy sauce as a healthier choice.
  • Vegetable Stock – Instead of using water, vegetable stock will add the perfect flavor to the sauce.
  • Red Pepper Flakes – If you want to add a spicy kick to the Zoodle Noodle Stir Fry.
  • Cornstarch – This will help thicken the sauce.
  • Sesame seeds – For garnish.

Directions

OXO Hand-Held Spiralizer - great for toddle recipes!

PREP – Prep all the vegetables before starting the recipe. This includes spiralizing the zucchini. You can use a hand-held spiralizer pictured above or a crank.

SAUTE – Once all vegetables are cleaned and cut, preheat a large skillet or wok on high heat with 1 tablespoon of grapeseed oil and 1 tablespoon of sesame oil. Then place the carrots, onions, snow peas, and broccoli in the skillet. Sprinkle salt on top,, and mix the vegetables so the oil evenly coats the vegetables. Then place the lid on and reduce heat to medium. Sweat the vegetables for 3 minutes, mixing periodically.

MAKE STIR FRY SAUCE – While vegetables are cooking, in a small bowl, mix together the ground ginger, minced garlic in water, soy sauce, vegetable stock, dash of red pepper flakes, and cornstarch. Mix well and set to the side.

ADD SAUCE – Once the vegetables have sweat for 3 minutes add in the zucchini noodles. Mix well and place the lid on the skillet. Increase the heat to high and let cook for 2 minutes. Mix after the 1 minute mark. Then pour in the sauce, mix well and serve immediately. Top with sesame seeds for garnish if desired.

FAQs

zoodle veggie stir fry recipe - perfect healthy lunch idea
How do you avoid watery zucchini noodles?

If you don’t like your zucchini noodles soggy after spiralizing the zucchini pat dry with paper towels. When cooking do not cover the pan nor overcrowd the pan. 

How do you fry zucchini noodles?

Heat oil in a skillet adding your zoodles to the pan with any other vegetables of choice and cook for about 4-5 minutes.

What do you saute zucchini noodles in?

You can sauté the noodles in either grapeseed oil  or avocado oil. 

Tips & Tricks 

zoodle veggie stir fry recipe

Here are a few of my favorite tips and tricks when making the perfect Zoodle Stir Fry.

  • Vegetables – The vegetables listed are recommended but not limited. You can add your own style to this recipe by adding; Bell peppers, bean sprouts, or any other of your favorite veggies. Get as creative as you like!
  • Protien / Seafood – This recipe does not require protein meats or seafood, but if you are trying to get rid of left over chicken, beef or shrimp, that would be a great addition to the meal. If adding protein to your recipe the best time to add it is while cooking the carrots, onions, snow peas, and broccoli. This will allow the flavors to simmer together before adding the sauce.
  • Prep Ahead- This is a quick-cooking recipe having all vegetables prepped ahead will make the process go smoother.
  • Gluten Free- You can make this recipe gluten free by using Tamari gluten-free soy sauce instead of soy sauce.
  • Serving- This recipe is made for one person to serve more, you would need to double or triple the recipe to your liking. Cooking time will remain the same.

Stir Fry Recipes

zoodle veggie stir fry recipe - perfect healthy lunch idea

If you are looking for more stir fry recipes, give a few of my favorites a try. 

  • Kale, Carrot, and Broccoli Stir Fry
  • Sheet Pan Shrimp Stir Fry
  • Honey Sesame Green Beans
  • Thai Chili Shrimp Zoodles

If you make this zucchini noodle stir fry recipe, I would be honored and love for you to take the time to leave a ⭐ star rating and comment! I spend hours developing and testing these recipes, and always love to hear feedback and user experience!

Don’t forget to FOLLOW ME on Facebook, Pinterest, and Instagram, and subscribe to my email list!

skillet with zucchini noodles, carrots, and broccoli.

Zoodle Stir Fry

Zoodle Stir Fry is a healthy lunch or dinner that you can make in under 20 minutes. This recipe only makes 1 serving, so if you're cooking for more than just yourself remember to double, triple, or even quadruple the recipe!
5 from 1 vote
Print Pin Rate
Course: Lunch, Main Course
Cuisine: American
Diet: Low Lactose
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 1
Calories: 475kcal
Author: Katie

Equipment

  • 1 Wok Pan
  • Stove Top
  • spiralizer

Ingredients

For the veggie stir fry:

  • 1 tablespoon grape seed oil
  • 1 tablespoon sesame oil
  • 2 zucchini spiralized
  • 1 cup matchstick carrots
  • 1 cup snow peas julienne sliced
  • 1 cup fresh broccoli chopped
  • ¼ red onion sliced
  • ¼ teaspoon kosher salt

For the sauce:

  • ¼ teaspoon ground ginger
  • 1 teaspoon minced garlic in water
  • 1 tablespoon soy sauce
  • 1 tablespoon vegetable stock
  • Dash of red pepper flakes
  • 1 teaspoon cornstarch
  • Sesame seeds for garnish

Instructions

  • Prep all the vegetables before starting the recipe.
  • Once all vegetables are cleaned and cut, preheat a large skillet or wok on high heat with 1 tablespoon of grapeseed oil and 1 tablespoon of sesame oil. Then place the carrots, onions, snow peas, and broccoli in the skillet. Sprinkle salt on top and mix the vegetables so the oil evenly coats the vegetables. Then place the lid on and reduce heat to medium. Sweat the vegetables for 3 minutes, mixing periodically.
  • While vegetables are cooking, in a small bowl, mix together the ground ginger, minced garlic in water, soy sauce, vegetable stock, dash of red pepper flakes, and cornstarch. Mix well and set to the side.
  • Once the vegetables have sweat for 3 minutes add in the zucchini noodles. Mix well and place the lid on the skillet. Increase the heat to high and let cook for 2 minutes. Mix after the 1 minute mark. Then pour in the sauce, mix well and serve immediately. Top with sesame seeds for garnish if desired.

Notes

  • Prep Ahead- This is a quick-cooking recipe having all vegetables prepped ahead will make the process go smoother.
  • Gluten-Free- You can make this recipe gluten-free by using Tamari gluten-free soy sauce instead of soy sauce.
  • Serving- This recipe is made for one person to serve more, you would need to double or triple the recipe to your liking. Cooking time will remain the same.
  • Additional Vegetables – You can add your favorite vegetables like bean sprouts, onions, bell pepper, mushrooms, and more. Use up whatever fresh vegetables that you have on hand and prefer.

Nutrition

Serving: 1g | Calories: 475kcal | Carbohydrates: 45g | Protein: 14g | Fat: 30g | Saturated Fat: 4g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 8g | Sodium: 1802mg | Potassium: 2013mg | Fiber: 13g | Sugar: 23g | Vitamin A: 23833IU | Vitamin C: 221mg | Calcium: 206mg | Iron: 5mg
Tried this Recipe? Tag me Today!Mention @KatieJasiewicz or tag #katiescucina!
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About Katie

Katie is a busy mom of 2 children who loves to feed her family delicious meals that don't take hours to cook! She started her blog 10 years ago as a way to help others get cooking in the kitchen.

Reader Interactions

Comments

  1. Ben

    May 20, 2022 at 4:14 pm

    Where does one purchase zoodles?

    Reply
    • Katie

      May 27, 2022 at 12:00 pm

      Hi Ben, some stores sell them zucchini already spiralized in the produce section. If not you can buy a spiralizer and make them yourself. Hope that helps!

  2. Andrew Hopkins

    March 20, 2016 at 2:03 am

    Hi, it looks like that is very easy to make. it.
    I am going to give it a try once.  My family like vege
    Thank for explaining all in detail. Andrew 

    Reply
  3. Jessyka Dart-Mclean

    October 26, 2015 at 7:29 pm

    Still using the lightbox you wrote about in 2012?

    Reply
    • Katie

      October 27, 2015 at 8:58 am

      Hi Jessyka, no I’m not any more. I use all natural light. I left my corporate job in 2014 so now my schedule allows me to photograph anytime I need too!

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I'm Katie Jasiewicz: home cook, food blogger, and recipe developer. A busy mom of two children who loves to feed her family delicious meals that don’t take hours to cook! My mission is to create easy-to-make modern comfort food for the busy family. (more)

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