If you’re looking for a quick, healthy, and delicious meal, Garlic Chicken Zucchini Noodles Stir Fry is the perfect option. This low-carb dish is packed with lean protein from chicken and fresh flavors from spiralized zucchini noodles. The combination of tender chicken, crisp zucchini, and a flavorful garlic sauce makes this stir-fry both nutritious and satisfying.
One of the best things about this recipe is its simplicity. With just a handful of ingredients and minimal cooking time, you can have a wholesome meal on the table in less than 30 minutes. Whether you’re following a gluten-free or dairy-free diet, or just looking for a light yet fulfilling dish, this stir-fry checks all the boxes. Plus, it’s an excellent way to enjoy all the flavors of a classic stir-fry without the extra carbs from traditional noodles.
This Garlic Chicken Zucchini Noodles Stir Fry is perfect for busy weeknights when you need a quick meal without compromising on taste or nutrition. The savory garlic-infused sauce ties everything together beautifully, making each bite absolutely delicious. Let’s dive into why this recipe will become a favorite in your kitchen
Recipe Information Table
| Recipe Name | Garlic Chicken Zucchini Noodles Stir Fry |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 15 minutes |
| Total Time | 25 minutes |
| Calories | 280 per serving |
| Protein | 40g per serving |
| Carbs | 7g per serving |
| Gluten-Free | Yes |
| Dairy-Free | Yes |
| Keto-Friendly | Yes |
| Servings | 4 |
| Main Ingredients | Chicken, zucchini, garlic, soy sauce, sesame oil |
| Difficulty Level | Easy |
| Best For | Quick dinners, low-carb meals, healthy eating |
Why You’ll Love This Recipe
There are plenty of reasons why this Garlic Chicken Zucchini Noodles Stir Fry deserves a spot on your meal rotation. Here’s why you’ll love it:
✔ Low-Carb & Keto-Friendly – If you’re watching your carb intake, this dish is a great alternative to traditional stir-fries with rice or noodles. The zucchini noodles provide a satisfying texture without the extra carbs.
✔ Quick & Easy – With a total cooking time of just 25 minutes, this recipe is ideal for busy weeknights. No complicated steps—just simple, fresh ingredients cooked to perfection.
✔ Packed with Protein – Chicken is a fantastic source of lean protein, keeping you full and energized throughout the day. Each serving provides about 40g of protein.
✔ Full of Flavor – The combination of garlic, soy sauce, sesame oil, and a hint of spice from red pepper flakes makes this dish absolutely irresistible.
✔ Gluten-Free & Dairy-Free – Perfect for those with dietary restrictions, this recipe uses coconut aminos as a gluten-free alternative to soy sauce.
✔ Customizable – You can add more vegetables, swap chicken for shrimp or tofu, or adjust the spice level to your preference.
✔ Healthy & Light – Unlike heavy, carb-loaded stir-fries, this version keeps things light while still being deeply satisfying.
This dish is proof that healthy eating doesn’t have to be bland or boring. Now that you know why this recipe is worth trying, let’s move on to the ingredients you’ll need.
Ingredients to Make Garlic Chicken Zucchini Noodles Stir Fry
A great dish starts with fresh, high-quality ingredients. This Garlic Chicken Zucchini Noodles Stir Fry uses simple yet flavorful components that come together to create a nutritious and satisfying meal. Below is a breakdown of each ingredient and why it’s essential for this recipe.
Main Ingredients
- Chicken Breasts (2 large, boneless, skinless, sliced into thin strips)
Chicken is the main source of protein in this dish. It’s lean, high in protein, and absorbs the flavors of the sauce beautifully. Slicing the chicken into thin strips ensures it cooks quickly and evenly. - Zucchini (2 medium, spiralized into noodles)
Zucchini noodles (or “zoodles”) serve as a low-carb alternative to traditional pasta or rice. They add a fresh, slightly sweet flavor while keeping the dish light and healthy. Be sure to spiralize them just before cooking to maintain their texture. - Olive Oil (1 tablespoon)
Olive oil is used for cooking the chicken and sautéing the garlic. It adds a subtle richness to the dish and helps prevent sticking. You can also use avocado oil or coconut oil as an alternative. - Garlic (3 cloves, minced)
Garlic is the star of the dish, bringing bold, aromatic flavors that enhance every bite. Freshly minced garlic is recommended for the best taste. - Soy Sauce (1 tablespoon, or coconut aminos for a gluten-free option)
Soy sauce adds a deep, umami flavor that ties everything together. If you prefer a gluten-free version, coconut aminos is a great substitute. - Sesame Oil (1 teaspoon)
A little sesame oil goes a long way in providing that signature stir-fry aroma. It gives the dish a subtle nuttiness that complements the garlic and soy sauce. - Red Pepper Flakes (½ teaspoon, optional)
For those who love a bit of heat, red pepper flakes add a mild kick. You can adjust the amount based on your spice preference. - Ground Ginger (½ teaspoon)
Ginger brings a hint of warmth and earthiness that balances out the savory flavors. It pairs well with both garlic and soy sauce. - Black Pepper (¼ teaspoon)
Black pepper enhances the overall flavor of the dish with a mild, sharp heat. - Lemon Juice (1 tablespoon, freshly squeezed)
Lemon juice brightens up the dish with a bit of tanginess, helping to balance the richness of the other ingredients. - Green Onions (2, chopped, for garnish)
Green onions add a pop of freshness and a slight crunch. They’re sprinkled on top before serving. - Sesame Seeds (1 teaspoon, optional, for garnish)
These tiny seeds add a slight crunch and nutty flavor, making the dish visually appealing as well.
With all the ingredients ready, let’s move on to the step-by-step process of making this delicious Garlic Chicken Zucchini Noodles Stir Fry.
Steps to Make Garlic Chicken Zucchini Noodles Stir Fry
Making this Garlic Chicken Zucchini Noodles Stir Fry is straightforward, but each step plays a crucial role in achieving the perfect balance of flavors and textures. Follow these detailed instructions to prepare a delicious and healthy meal
Step 1: Prepare the Chicken
The first step is to prepare the chicken for cooking. Start by slicing the boneless, skinless chicken breasts into thin strips. This ensures they cook quickly and evenly. Next, season the chicken with black pepper and ground ginger to enhance its flavor. Heat a large skillet or wok over medium-high heat and add 1 tablespoon of olive oil. Once the oil is hot, carefully add the chicken strips, making sure they are spread out in a single layer. This helps them sear properly instead of steaming. Let the chicken cook for 5-6 minutes, stirring occasionally, until it turns golden brown and is fully cooked through. Once done, remove the chicken from the skillet and set it aside on a plate.
Step 2: Sauté the Garlic
Using the same skillet, it’s time to infuse the dish with a rich garlic aroma. Without cleaning the pan, add minced garlic and red pepper flakes (if using) directly into the leftover oil and chicken juices. Stir them continuously for about 30 seconds until fragrant. Garlic can burn quickly, so keep an eye on it and adjust the heat if necessary. This step is crucial because it builds the foundation of flavor for the entire stir fry. The red pepper flakes add a mild heat, but they can be omitted if you prefer a milder dish.
Step 3: Cook the Zucchini Noodles
Zucchini noodles, or “zoodles,” are delicate and cook very quickly, so they require careful attention. Add the spiralized zucchini noodles to the skillet with the sautéed garlic. Using tongs or a spatula, toss them gently to ensure they are evenly coated with the garlic-infused oil. Cook for 2-3 minutes, stirring occasionally. Be careful not to overcook the zucchini, as it releases water when heated and can become mushy. The goal is to keep the noodles slightly firm, giving the dish a satisfying texture. If you notice excess liquid, you can drain the noodles before proceeding to the next step.
Step 4: Combine Everything
Now, it’s time to bring all the components together. Return the cooked chicken to the skillet with the zucchini noodles. Drizzle in 1 tablespoon of soy sauce (or coconut aminos for a gluten-free option), 1 teaspoon of sesame oil, and 1 tablespoon of fresh lemon juice. These ingredients enhance the dish with a balance of saltiness, nuttiness, and freshness. Toss everything together gently and let it cook for another minute to allow the flavors to meld. Be sure not to overmix, as this can break the delicate zucchini noodles.
Step 5: Garnish and Serve
The final step is to add the finishing touches. Remove the skillet from heat and sprinkle the dish with chopped green onions and sesame seeds for an extra layer of flavor and crunch. Serve the stir fry warm, either as a standalone meal or paired with a side dish like steamed broccoli. If you enjoy spice, drizzle a bit of sriracha on top for an added kick. This dish is best enjoyed fresh but can also be stored for later use with proper storage techniques.
Serving Suggestions
Garlic Chicken Zucchini Noodles Stir Fry is a versatile dish that can be served in many ways to enhance its flavors and nutritional benefits.
For a heartier meal, consider pairing it with a side of steamed broccoli, roasted vegetables, or a fresh salad. If you want to add an extra protein boost, a fried or poached egg on top works wonderfully, giving the dish a creamy texture.
For those who enjoy a bit of crunch, crushed peanuts or cashews sprinkled over the stir fry provide a delicious contrast. If you prefer a spicier kick, a drizzle of sriracha or chili garlic sauce adds heat without overpowering the dish. You can also serve this stir fry with a side of cauliflower rice if you’re looking for an even more filling yet low-carb option.
Can We Make Garlic Chicken Zucchini Noodles Stir Fry in Advance?
Yes, this dish can be prepared in advance, but for the best taste and texture, some components should be stored separately. If you’re meal prepping, cook the chicken ahead of time and store it in an airtight container in the refrigerator for up to 3 days. The zucchini noodles, however, are best spiralized fresh because they tend to release moisture when stored.
If you must prepare them ahead, store them uncooked and separate from the chicken, wrapped in a paper towel inside a sealed container. The sauce (soy sauce, sesame oil, and lemon juice) can also be mixed ahead and refrigerated. When you’re ready to eat, simply reheat the chicken, quickly sauté the zucchini noodles, and combine everything to enjoy a fresh-tasting stir fry.
Tips and Tricks
For the best results, use fresh, firm zucchinis when spiralizing, as softer zucchinis release too much water when cooked. If possible, pat the zucchini noodles dry with a paper towel before cooking to remove excess moisture. To avoid overcooking the zoodles, only sauté them for 2-3 minutes—they should be slightly firm, not mushy. When cooking the chicken, ensure the pan is hot enough before adding the meat, so it gets a nice sear.
If you want a deeper flavor, consider marinating the chicken in soy sauce, ginger, and garlic for 30 minutes before cooking. Additionally, for a gluten-free option, use coconut aminos instead of soy sauce. Finally, to make cleanup easier, use a non-stick skillet or well-seasoned wok to prevent food from sticking.
Variations of Garlic Chicken Zucchini Noodles Stir Fry
This stir fry is incredibly flexible, allowing you to adjust ingredients based on your preferences. If you’d like a vegetarian version, swap the chicken for tofu or mushrooms while keeping the same seasonings for a rich umami taste. For an extra protein boost, add shrimp or lean beef instead of chicken.
You can also introduce different vegetables like bell peppers, carrots, or snap peas to add variety and crunch. If you want a sweeter and tangier flavor, a dash of honey or teriyaki sauce can enhance the dish.
Those who love spice can include extra chili flakes, Thai chilies, or a spoonful of sambal oelek for more heat. If you’re following a keto diet, consider using more healthy fats like avocado oil or ghee instead of olive oil.
Storage Instructions
Proper storage is key to maintaining the freshness of your Garlic Chicken Zucchini Noodles Stir Fry. If you have leftovers, allow them to cool completely before transferring them into an airtight container. The dish will stay fresh in the refrigerator for up to 3 days.
However, keep in mind that zucchini noodles tend to release water over time. To prevent sogginess, store the cooked chicken and zucchini noodles separately if possible. If freezing, it’s best to freeze only the cooked chicken, as zucchini noodles don’t freeze well due to their high water content. When ready to eat, thaw the chicken in the refrigerator overnight and prepare fresh zucchini noodles to pair with it.
Can We Reheat Garlic Chicken Zucchini Noodles Stir Fry?
Yes, you can reheat this dish, but it requires careful handling to prevent the zucchini noodles from becoming soggy. The best method is to reheat it in a skillet over medium heat for 2-3 minutes, stirring gently until warmed through. If using a microwave, heat in 30-second intervals, stirring in between to evenly distribute the heat.
Avoid over-microwaving, as this can make the zucchini watery and mushy. If you stored the chicken and zucchini separately, reheat the chicken first, then quickly sauté fresh zucchini noodles before combining them. Adding a splash of soy sauce or sesame oil while reheating can help restore some of the original flavors.
Recipe FAQs
Q: Can I use store-bought zucchini noodles instead of fresh ones?
A: Yes, store-bought zucchini noodles work, but fresh ones have a better texture. If using pre-packaged zoodles, drain any excess moisture before cooking.
Q: What can I use instead of soy sauce?
A: You can use coconut aminos for a gluten-free option or tamari sauce as a low-sodium alternative.
Q: How do I prevent zucchini noodles from getting watery?
A: Pat them dry with a paper towel before cooking and avoid overcooking them. Cooking on high heat for a short time also helps reduce water release.
Q: Can I add other vegetables to this dish?
A: Absolutely! Bell peppers, carrots, snap peas, or mushrooms all make great additions.
Q: Is this dish keto-friendly?
A: Yes, it’s low in carbs and fits well into a keto diet, especially if you use coconut aminos instead of soy sauce.
Conclusion
Garlic Chicken Zucchini Noodles Stir Fry is a delicious, healthy, and quick meal that fits perfectly into a low-carb, gluten-free, and high-protein diet. With tender chicken, flavorful garlic, and fresh zucchini noodles, this dish delivers both taste and nutrition in every bite. Whether you’re meal prepping, looking for a light dinner, or experimenting with new variations, this stir fry is a fantastic option. Try out different protein choices, spice levels, or serving styles to make it your own. With easy preparation and simple ingredients, this recipe is bound to become a staple in your kitchen!
