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

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
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.