Low Calorie Meal Prep Zucchini Noodle Stir Fry – Simple, Fresh, and Fast

If you want a light, colorful meal that doesn’t take all afternoon, this zucchini noodle stir fry is your new go-to. It has the crunch and flavor of your favorite takeout, without the heavy sauces or extra calories. You’ll get tender zoodles, crisp veggies, lean protein, and a bright, savory sauce that ties it all together.

It’s also meal-prep friendly, so you can cook once and enjoy healthy lunches all week. Simple ingredients, big flavor, and easy cleanup.

Low Calorie Meal Prep Zucchini Noodle Stir Fry - Simple, Fresh, and Fast

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 4 medium zucchini (for zucchini noodles)
• 1 red bell pepper, thinly sliced
• 1 cup snap peas or green beans
• 1 medium carrot, julienned or thinly sliced
• 1 small red onion or 4 green onions, sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced or grated
• 10–12 ounces lean protein (chicken breast, extra-firm tofu, shrimp, or turkey)
• 1 tablespoon sesame oil (for flavor)
• 1 tablespoon neutral oil (avocado or canola, for stir-frying)
• Sesame seeds and lime wedges (optional, for garnish)
• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon oyster sauce or vegetarian stir-fry sauce (optional but tasty)
• 1–2 teaspoons sriracha or chili garlic sauce (to taste)
• 1–2 teaspoons honey or maple syrup
• 1 teaspoon cornstarch (for light thickening)
• 2 tablespoons water

Method

 

1. Spiralize the zucchini: Use a spiralizer or julienne peeler to make zucchini noodles. Place them in a colander, sprinkle with a pinch of salt, and let them sit for 10–15 minutes to release water. Pat dry with paper towels.
2. Prep the sauce: In a small bowl, whisk soy sauce, rice vinegar, oyster sauce (if using), sriracha, honey, cornstarch, and water. Set aside.
3. Prep the protein: Slice chicken thinly, cube tofu and press excess water, or peel and devein shrimp. Season lightly with salt and pepper.
4. Preheat the pan: Heat a large nonstick skillet or wok over medium-high. Add the neutral oil.
5. Cook the protein: Add chicken, tofu, or shrimp. Stir-fry until browned and cooked through (3–5 minutes for shrimp, 5–6 for chicken, 4–5 for tofu). Transfer to a plate.
6. Sauté aromatics: Add garlic and ginger to the pan with a splash more oil if needed. Cook 30 seconds until fragrant.
7. Cook the veggies: Add bell pepper, snap peas, carrot, and onion. Stir-fry 3–4 minutes until crisp-tender. Don’t overcook; you want some bite.
8. Add sauce and protein: Return the protein to the pan. Stir the sauce (cornstarch settles) and pour it in. Toss 1–2 minutes until glossy and slightly thickened.
9. Quick-cook the zoodles: Add zucchini noodles and sesame oil. Toss just 1–2 minutes, until warmed but still firm. Do not overcook or they’ll release too much water.
10. Taste and finish: Adjust salt, heat, or sweetness. Garnish with sesame seeds and a squeeze of lime, if you like.
11. Meal prep: Divide into 4 containers. Let cool uncovered for 10–15 minutes before sealing.

Why This Recipe Works

• Low calorie, high volume: Zucchini noodles are light but filling, so you get a generous bowl without the calorie hit.
• Balanced meal: Lean protein, vegetables, and a clean, flavorful sauce give you a satisfying plate that won’t weigh you down.
• Quick cook time: Everything cooks fast in one pan. Perfect for busy weeknights or weekend meal prep.
• Flexible ingredients: Use what you have on hand—chicken, tofu, shrimp, or just veggies—this recipe adapts easily.
• Meal-prep friendly: The sauce holds up well, and the tips below help keep zoodles from going soggy.

Shopping List

• 4 medium zucchini (for zucchini noodles)
• 1 red bell pepper, thinly sliced
• 1 cup snap peas or green beans
• 1 medium carrot, julienned or thinly sliced
• 1 small red onion or 4 green onions, sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced or grated
• 10–12 ounces lean protein (chicken breast, extra-firm tofu, shrimp, or turkey)
• 1 tablespoon sesame oil (for flavor)
• 1 tablespoon neutral oil (avocado or canola, for stir-frying)
• Sesame seeds and lime wedges (optional, for garnish)

For the sauce:

• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon oyster sauce or vegetarian stir-fry sauce (optional but tasty)
• 1–2 teaspoons sriracha or chili garlic sauce (to taste)
• 1–2 teaspoons honey or maple syrup
• 1 teaspoon cornstarch (for light thickening)
• 2 tablespoons water

Step-by-Step Instructions

1. Spiralize the zucchini: Use a spiralizer or julienne peeler to make zucchini noodles.

   Place them in a colander, sprinkle with a pinch of salt, and let them sit for 10–15 minutes to release water. Pat dry with paper towels.

2. Prep the sauce: In a small bowl, whisk soy sauce, rice vinegar, oyster sauce (if using), sriracha, honey, cornstarch, and water. Set aside.
3. Prep the protein: Slice chicken thinly, cube tofu and press excess water, or peel and devein shrimp.

   Season lightly with salt and pepper.

4. Preheat the pan: Heat a large nonstick skillet or wok over medium-high. Add the neutral oil.
5. Cook the protein: Add chicken, tofu, or shrimp. Stir-fry until browned and cooked through (3–5 minutes for shrimp, 5–6 for chicken, 4–5 for tofu).

   Transfer to a plate.

6. Sauté aromatics: Add garlic and ginger to the pan with a splash more oil if needed. Cook 30 seconds until fragrant.
7. Cook the veggies: Add bell pepper, snap peas, carrot, and onion. Stir-fry 3–4 minutes until crisp-tender.

   Don’t overcook; you want some bite.

8. Add sauce and protein: Return the protein to the pan. Stir the sauce (cornstarch settles) and pour it in. Toss 1–2 minutes until glossy and slightly thickened.
9. Quick-cook the zoodles: Add zucchini noodles and sesame oil.

   Toss just 1–2 minutes, until warmed but still firm. Do not overcook or they’ll release too much water.

10. Taste and finish: Adjust salt, heat, or sweetness. Garnish with sesame seeds and a squeeze of lime, if you like.
11. Meal prep: Divide into 4 containers. Let cool uncovered for 10–15 minutes before sealing.

Keeping It Fresh

• Store separately if possible: For best texture, keep the zoodles and sauce/protein separate, then combine when reheating.
• Use shallow containers: Spread the stir fry out so steam can escape while cooling.

  This prevents sogginess.

• Fridge life: Keeps well for 3–4 days. Zoodles are best within 3 days.
• Reheat gently: Microwave in short bursts or reheat in a skillet over medium heat. Stop as soon as it’s hot to avoid overcooking the zoodles.
• Avoid freezing: Zucchini turns mushy after thawing.

  If you must freeze, freeze the protein and sauce only.

Why This is Good for You

• Lower calories, high satisfaction: Zucchini noodles deliver volume and fiber with a fraction of the calories in regular noodles.
• Lean protein: Chicken, shrimp, or tofu boosts satiety and helps maintain muscle while keeping calories in check.
• Micronutrient-packed veggies: Bell peppers, carrots, and snap peas bring vitamin C, beta carotene, and antioxidants.
• Smarter sauce: Using a light cornstarch slurry and low-sodium soy keeps flavors bold without excess sugar or sodium.
• Balanced plate: Protein, fiber, and healthy fats from sesame oil make this meal steady and energizing.

Common Mistakes to Avoid

• Overcooking the zoodles: They only need a minute or two. Too long and they go watery and limp.
• Skipping the drain step: Salting and patting the zoodles dry pulls out excess moisture for a better stir fry.
• Adding sauce too early: Thicken it with the protein and veggies first. Then toss in zoodles at the end.
• Crowding the pan: Overloaded pans steam instead of sear.

  Cook protein in batches if needed.

• Using too much oil: A tablespoon or so is plenty. Nonstick pans help keep calories down.

Variations You Can Try

• Garlic-lime shrimp: Use shrimp, extra garlic, and finish with a big squeeze of lime and chopped cilantro.
• Tofu and mushroom: Pan-sear extra-firm tofu cubes until golden. Add shiitake or cremini mushrooms for umami.
• Spicy peanut twist: Stir 1 tablespoon peanut butter into the sauce and add a touch more water.

  Top with crushed peanuts.

• Teriyaki-style: Swap honey for a little more, add grated ginger, and skip the sriracha. Sprinkle with green onions.
• All-veg version: Skip the protein and add broccoli florets and edamame. Still filling and delicious.
• Half-and-half noodles: Mix zoodles with a small portion of whole wheat or rice noodles for extra chew while keeping calories modest.

FAQ

How many calories are in a serving?

It depends on your protein and sauce amounts, but a typical serving with chicken or tofu lands around 250–350 calories.

Using shrimp is similar. Go lighter on oil and sweetener to keep it closer to the lower end.

Can I make this without a spiralizer?

Yes. Use a julienne peeler, mandoline on the julienne setting, or even a regular vegetable peeler to make thin ribbons.

Cut ribbons into long strands if you prefer noodle-like pieces.

How do I keep the zucchini from getting soggy?

Salt and drain the zoodles first, pat them dry, and add them to the pan at the very end. Keep the heat fairly high and cook briefly so they stay crisp-tender.

What’s the best protein for meal prep?

Chicken and tofu hold up best over a few days. Shrimp is great fresh but can overcook when reheated, so reheat gently or add cooked shrimp right before eating.

Can I make this gluten-free?

Yes.

Use tamari or coconut aminos instead of soy sauce, and check that your oyster or stir-fry sauce is gluten-free. Everything else is naturally gluten-free.

Is there a way to add more carbs without adding too many calories?

Yes. Add a small portion of cooked brown rice or rice noodles—about 1/2 cup per serving—then bulk the rest with zoodles and veggies.

What can I use instead of cornstarch?

Arrowroot powder works well.

Use the same amount and add it at the same step. The sauce will thicken slightly and stay glossy.

Can I make the sauce ahead?

Absolutely. Mix it up to 3 days in advance and store it in a sealed jar in the fridge.

Stir before using, as the starch settles.

Wrapping Up

This Low Calorie Meal Prep Zucchini Noodle Stir Fry is fast, flexible, and full of flavor. It delivers a takeout-style experience while keeping things light and fresh. With a few smart steps—draining the zoodles, quick-cooking, and a balanced sauce—you’ll get great texture and taste every time.

Prep a batch on Sunday, and enjoy easy, healthy meals all week without fuss.