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Zucchini noodles stir-fry with peppers, mushrooms and sesame

15-Minute Low-Carb Zucchini Noodle Stir-Fry

A fast vegetable-packed zucchini noodle stir-fry with garlic, ginger, peppers, mushrooms and a savory sesame-soy sauce.
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Prep Time 7 minutes
Cook Time 8 minutes
Total Time 15 minutes
Servings: 4 people
Course: dinner
Cuisine: Asian
Calories: 108
Ingredients Method Notes

Ingredients
  

  • 4 medium zucchini spiralized
  • 1 tablespoon avocado or neutral cooking oil
  • 1 medium red bell pepper thinly sliced
  • 1 cup sliced mushrooms
  • 3 garlic cloves minced
  • 1 tablespoon fresh ginger grated
  • 3 tablespoons low-sodium soy sauce or gluten-free tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon cornstarch
  • ¼ teaspoon red pepper flakes optional
  • 2 scallions thinly sliced
  • 1 tablespoon sesame seeds
Optional protein variations (kept separate from base ingredients so they don't distort the nutrition calculation):
  • 8 oz cooked chicken sliced
  • 8 oz shrimp
  • 8 oz extra-firm tofu cubed

Method
 

  1. Spiralize the zucchini, leaving the skin on and stopping before the soft seeded center. Pat the noodles dry if they're visibly wet.
  2. Whisk together soy sauce or tamari, rice vinegar, sesame oil, cornstarch, and red pepper flakes.
  3. Heat a wide skillet over medium-high/high heat. Add oil, then cook bell pepper and mushrooms until just tender.
  4. Add garlic and ginger and cook briefly until fragrant.
  5. Add optional cooked protein, if using, and heat through.
  6. Add zucchini noodles and toss gently over high heat for 60-90 seconds.
  7. Pour in the sauce and toss for another 20-30 seconds, just until the noodles are glossy and coated.
  8. Remove from heat immediately. Top with scallions and sesame seeds and serve.

Notes

  • Do not pre-salt the zucchini for the standard 15-minute version.
  • Do not overcrowd the skillet.
  • Stop cooking while the noodles still have slight resistance.
  • For larger quantities, cook the zucchini in batches.
  • The zucchini continues softening from residual heat, so serve promptly.
  • If adding raw chicken, cook it separately or first and verify 165°F with a food thermometer.
  • If adding seafood, follow FDA/USDA safe-cooking guidance.
Nutrition estimate (per serving, base vegetable version):
  • Calories: ~108
  • Protein: ~4-5 g
  • Total carbohydrates: ~12 g
  • Fiber: ~3-4 g