You don’t need a personal chef—just a plan and a pan. This low-carb zucchini noodle stir fry turns weeknights into “actually, I’ve got dinner covered” territory. It hits that sweet spot: bold flavor, fast prep, and macros that won’t derail your goals.

Think takeout vibes without the takeout regret. Cook once, eat well all week, and keep your energy steady—not spiking like a toddler on birthday cake.

Why You’ll Love This Recipe

Ridiculously quick: From chopping board to containers in about 30 minutes.
Low-carb, high-satisfaction: Zucchini noodles keep it light while chicken and veggies bring the substance.
Meal-prep friendly: Holds up for several days with minimal sogginess if you follow the tips.
Big flavor, simple ingredients: A savory, garlicky, ginger-forward sauce that doesn’t require a culinary degree.
Flexible: Swap proteins, add veggies, go spicy or mild—make it yours without wrecking the macros.

Low-Carb Zucchini Noodle Stir Fry Meal Prep: Fast, Fresh, Fire

Recipe by Wendy CarterCourse: Keto, Lunch

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

350

kcal

Ingredients

Protein: 1.25 lb (570 g) chicken breast, thinly sliced (or thighs if you prefer)
Zoodles: 4 medium zucchini, spiralized (about 6–7 cups)
Veggies: 1 red bell pepper (thin strips), 1 cup snap peas, 1 small carrot (matchsticks), 1 small onion (thinly sliced), 2 cups broccoli florets
Aromatics: 4 cloves garlic (minced), 1.5 tbsp fresh ginger (minced)
Sauce: 3 tbsp low-sodium soy sauce or tamari, 1 tbsp oyster sauce (optional but delish), 1 tbsp rice vinegar, 1–1.5 tbsp toasted sesame oil, 1–2 tsp chili-garlic sauce or sriracha (to taste), 1 tsp fish sauce (optional, for umami), 1 tsp monk fruit or honey (optional)
Cooking fats: 1–2 tbsp avocado oil or olive oil
Finishers: 2 green onions (sliced), 1 tbsp sesame seeds, lime wedges
Optional add-ins: 1 cup mushrooms, 1/2 cup edamame (adds carbs), fresh cilantro

Step-by-Step Instructions

Spiralize and prep: Spiralize zucchini into noodles. Lay them on paper towels, sprinkle a pinch of salt, and let them sit 10 minutes to release water. Pat dry. This is your anti-sog plan.
Make the sauce: In a bowl, whisk soy/tamari, oyster sauce, rice vinegar, sesame oil, chili-garlic sauce, fish sauce, and sweetener (if using). Taste and adjust heat or salt.
Heat the pan: Large skillet or wok on medium-high. Add 1 tbsp oil until shimmering.
Cook the chicken: Season chicken lightly with salt and pepper. Stir-fry 4–6 minutes until just cooked and browned at edges. Remove to a plate.
Aromatics & hard veg: Add a touch more oil if needed. Toss in onion, carrot, and broccoli. Stir-fry 3–4 minutes. Add garlic and ginger for the last 30–45 seconds until fragrant.
Quick-blister veggies: Add bell pepper and snap peas. Cook 2 minutes—tender-crisp is the goal.
Combine with sauce: Return chicken to pan. Pour in sauce, tossing to coat. Let it bubble 30–60 seconds so flavors marry.
Fast zoodle toss: Add zucchini noodles last. Toss 60–90 seconds max—just to heat and slightly soften. Kill the heat. Overcooking = watery sadness.
Finish: Stir in green onions and sesame seeds. Squeeze lime over the top. Taste and tweak seasoning.
Portion: Divide into 4 meal–prep containers. Let cool uncovered 10–15 minutes before sealing to avoid condensation.

Storage Tips

Refrigerate: Up to 4 days in airtight containers.
Keep a paper towel under the lid to catch extra moisture, FYI.
Reheat: Microwave 60–90 seconds, just until warm. Or quick skillet toss 2–3 minutes. Don’t overheat—zoodles go limp.
Freezing: Not ideal for zoodles.
If you must freeze, freeze the chicken/veg/sauce mixture only, then add fresh zoodles when reheating.
Keep sauce separate: If you like firmer zoodles, store some sauce separately and add it after reheating.

Benefits of This Recipe

Low-carb without the compromise: You’ll get the stir-fry satisfaction with a fraction of the carbs.
Protein-forward: Chicken provides satiety and supports muscle maintenance.
Micronutrient-rich: Peppers, broccoli, and snap peas deliver fiber, vitamin C, potassium, and antioxidants.
Portion control made easy: Pre-portioned containers keep you on track and stop “accidental” seconds.
Budget-friendly: Whole ingredients, big yield, minimal waste—aka wallet-friendly gains.

Nutrition Stats

Per serving (approximate, will vary by brands and exact amounts):

Calories: 350–380 kcal
Protein: 33–37 g
Carbohydrates: 14–18 g (net carbs 10–13 g; fiber 4–5 g)
Fat: 15–18 g
Sodium: 700–900 mg (use low-sodium soy and skip fish sauce to reduce)

Want it leaner? Reduce sesame oil to 1 tsp and use cooking spray to shave off ~60–80 kcal per serving. Want more calories?

Add cashews or a drizzle of chili crisp. Choose your adventure.

Easy-to-Miss Errors

Overcooking zoodles: They release water and turn mushy. Heat them just until warmed.
Skipping the salting step: Not drawing out moisture = watery sauce later.
Don’t skip.
Crowding the pan: Steaming instead of searing leads to bland veg. Work in batches if needed.
Adding aromatics too early: Garlic burns fast. Add it after the harder veggies have a head start.
Not tasting the sauce: Brands vary.
Adjust salt, acid, and heat before it hits the pan.

Other Versions to Try

Beef & Basil: Swap chicken for thin-sliced flank steak, add Thai basil, and a squeeze of extra lime.
Shrimp & Chili: Use shrimp, extra chili-garlic sauce, and a touch of lime zest.
Tofu Teriyaki: Pressed firm tofu cubes, pan-crisped; use tamari and a sugar-free teriyaki-style glaze.
Peanut-Ginger: Whisk 1–2 tbsp natural peanut butter into the sauce; thin with water as needed.
Mushroom Umami Bomb: Add shiitakes and a splash more oyster sauce for savory depth.

FAQ

Can I use pre-spiralized zucchini?

Yes, but check freshness. Pre-spiralized zoodles can be watery. Pat dry thoroughly and cook even shorter—about 45–60 seconds.

What if I don’t have a wok?

A large, heavy skillet works.

Just avoid overcrowding and keep heat medium-high for good sear and quick cook times.

How do I keep it from getting watery?

Salt and blot the zoodles, cook them last, and cool the meal prep uncovered for a few minutes before sealing. Also, don’t drown it in sauce—balance is key.

Is this keto-friendly?

Generally yes, especially if you skip the sweetener and keep carrots minimal. Always check your personal carb targets, IMO.

Can I replace soy sauce?

Use tamari for gluten-free or coconut aminos for soy-free.

Note coconut aminos are sweeter, so reduce or omit any added sweetener.

What’s the best protein swap for meal prep longevity?

Chicken thighs or firm tofu reheat very well. Shrimp tastes great but can overcook on reheat, so keep it gentle.

How spicy is this?

Baseline is mild-medium. Add or reduce chili-garlic sauce to taste.

A few red pepper flakes won’t hurt either.

Can I add noodles for non-low-carb eaters?

Totally. Cook rice noodles or vermicelli separately and add to their containers, leaving yours zoodle-only. Everyone wins.

Chef’s Notes

Texture first: The whole game is hot-and-fast cooking.
Tender-crisp veggies and just-warmed zoodles beat soggy every time.
Layer flavor: A dash of fish sauce or a splash of lime can transform “good” into “wow.” Add small amounts and taste.
Batch smart: If doubling, cook proteins and veggies in batches to keep the pan hot and the flavors bright.
Garnish like you mean it: Sesame seeds, green onion, and lime don’t just look pretty—they sharpen flavors and add crunch.
Macros on lock: Track your oils and sauces; they add up fast. Precision now means zero surprises later.

That’s it—fast, fresh, and fire. Yor future self is already texting “thank you.”

Low-Carb Zucchini Noodle Stir Fry Meal Prep: Fast, Fresh, Fire

Why You’ll Love This Recipe